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7 Simple and Delicious KETO Salads (Recipes)

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The ketogenic diet is a very low-carb, high-fat diet that is popular for weight loss.

It usually involves limiting your carbohydrate intake to 20-50 grams per day to induce ketosis – a metabolic state where your body starts using ketones for energy instead of glucose.

However, since this diet can be restrictive, you may wonder what salads you can eat on the keto diet.

It is important that keto salads should be low in carbohydrates, but high in healthy fats and proteins.

Check out 7 easy and delicious keto salads, plus recipes, below.

RELATED TOPICS:

  • 10 Healthy and Delicious KETO Smoothie Recipes with ZERO Carbohydrates
  • 15 Best Allowed Foods for the KETO Diet

Quick and delicious Keto salad recipes

1. Grilled chicken salad

This grilled chicken salad is not only high in protein, but also a great source of healthy fats like oleic acid from her olives, extra virgin olive oil, and avocado.

Numerous studies have linked oleic acid to reduced inflammation, enhanced immunity, and potential anti-cancer effects.

Ingredients (two servings):

  • 1/2 kilogram (225 grams) chicken thigh, grilled, sliced
  • 4 cups (200 grams) romaine lettuce, chopped
  • 1/4 cup (60 grams) cherry tomatoes, chopped
  • 1/2 medium cucumber, thinly sliced
  • 1/2 medium avocado, sliced
  • 28 grams of feta cheese, crumbled
  • 28 grams of pitted olives, sliced
  • 2 tablespoons (30 ml) red wine vinegar
  • 3 tablespoons (45 ml) extra virgin olive oil
  • 2 cloves of garlic, crushed
  • 1 teaspoon of fresh thyme
  • Salt and pepper to taste

Instructions:

  • Coat the chicken with salt, pepper, garlic and thyme.
  • Heat the olive oil over medium heat. Add the chicken and cook until golden brown. When thoroughly cooked, remove the chicken from the heat.
  • Arrange lettuce, cherry tomatoes, cucumber, avocado and olives in a large bowl. When the chicken has cooled, add it to the salad.
  • Drizzle with red wine vinegar and extra olive oil if desired.

    • NUTRITIONAL VALUE

    Per meal (two servings):

    • Calories: 617
    • Proteins: 30 grams
    • Fat: 52 grams
    • Carbohydrates: 11 grams
    • Fiber: 4 grams

    2. Taco salad

    This healthy keto salad is ready in less than 30 minutes.

    It boasts several calcium-rich ingredients, such as sour cream and cheese, which provide 31% of your daily needs per meal. Calcium plays a key role in heart health, nerve signaling and muscle function.

    Ingredients (two servings):

    • (225 grams) of ground beef
    • 2 cups (100 grams) romaine lettuce, chopped
    • 1/2 medium avocado, sliced
    • 1/4 cup (60 grams) cherry tomatoes, chopped
    • (28 grams) cheddar cheese, grated
    • 1/4 cup (60 grams) of sour cream
    • 1 tablespoon (7 grams) sliced ​​red onion
    • 1 tablespoon (15 ml) extra virgin olive oil
    • 1 teaspoon ground cumin
    • 1 teaspoon of ground paprika
    • Salt and pepper to taste

    Instructions:

  • Heat the olive oil over medium heat. Add minced meat and cook until golden brown.
  • Add cumin, paprika, salt and pepper. Let the beef cool slightly.
  • Mix lettuce, tomato, avocado and onion and serve on two plates.
  • Pour the beef over the salad, then garnish with cheese and sour cream.

    • NUTRITIONAL VALUE:

    Per meal (two servings):

    • Calories: 555
    • Proteins: 25 grams
    • Fat: 47 grams
    • Carbohydrates: 9 grams
    • Fiber: 4 grams

    3. Simple keto salad with roasted salmon and pesto

    This delicious ketogenic pesto salmon salad is easy and ready in less than 20 minutes.

    Salmon is one of the best sources of the omega-3 fats EPA and DHA. These fatty acids are considered essential because your body cannot make them, which means they must come from your diet.

    Studies link EPA and DHA to health benefits, including reducing inflammation, heart disease risk, and cancer risk.

    Ingredients (two servings):

    • (225 grams) salmon or two (225 grams) salmon fillets
    • (220 grams) baby spinach, raw
    • 4 tablespoons (60 grams) of green pesto
    • 2 tablespoons (30 ml) extra virgin olive oil
    • 2 teaspoons (10 ml) of lemon juice
    • Salt and pepper to taste

    Instructions:

  • Preheat the oven to 200 ℃ and grease a baking dish with 1 tablespoon (15 ml) of oil.
  • Lay the salmon skin side down on the baking tray. Spread the pesto evenly over the top. Squeeze the lemon juice over the pesto and season with salt and pepper.
  • Bake the salmon for 15-20 minutes or until it flakes easily.
  • While the salmon is cooking, sauté the spinach in a pan with 1 tablespoon (15 ml) olive oil for 2 minutes or until the leaves wilt.
  • When cooked, remove the salmon and serve over the spinach.

    • NUTRITIONAL VALUE:

    Per meal (two servings):

    • Calories: 340
    • Protein: 29 grams
    • Fat: 23 grams
    • Carbohydrates: 6 grams
    • Fiber: 3 grams

    4. Shrimp and avocado salad

    This simple avocado shrimp salad is keto-friendly and ready in less than 30 minutes.

    Shrimp are rich in protein and nutrients such as iodine. Iodine helps brain health and is needed to make thyroid hormones that regulate your metabolism.

    Ingredients (two servings):

    • (225 grams) raw shrimp, peeled and cleaned
    • 1 medium avocado, diced
    • 1/2 red onion, diced
    • 2 cups (100 grams) of romaine lettuce, chopped
    • 1/4 cup (60 grams) of cherry tomatoes
    • 2 tablespoons (30 grams) of melted butter
    • 1 tablespoon (15 ml) extra virgin olive oil
    • 1 tablespoon (15 ml) lemon or lime juice
    • Salt and pepper to taste

    Instructions:

  • Heat a pan over medium-high heat, then add the butter and shrimp. Cook thoroughly and place the shrimp on the side on a plate.
  • In a large mixing bowl, add lettuce, avocado and cherry tomatoes. Pour over olive oil and lemon or lime juice, then mix.
  • Garnish with shrimp and serve. If desired, season with salt and pepper.

    • NUTRITIONAL VALUE:

    Per meal (two servings):

    • Calories: 449
    • Proteins: 25 grams
    • Fat: 35 grams
    • Carbohydrates: 10 grams
    • Fiber: 7 grams

    5. Egg and mayonnaise salad

    This creamy keto egg, mayo, and avocado salad is a great option for picnics and on-the-go meals.

    Moreover, it is very nutritious. In particular, eggs are rich in protein and fat, very filling and rich in micronutrients such as choline, zeaxanthin and lutein.

    Ingredients (two servings):

    • 4 hard-boiled eggs, peeled and cut into small pieces
    • 1/3 cup (66 grams) mayonnaise
    • 1 teaspoon (5 grams) dijon mustard
    • 1/2 medium avocado, mashed
    • 1 tablespoon (6 grams) chopped chives
    • 1 teaspoon (5 ml) of lemon juice
    • Salt and pepper to taste
    • Optional: green salad for serving

    Instructions:

  • In a medium-sized mixing bowl, combine the eggs, mashed avocado, mayonnaise, Dijon mustard, lemon juice, and herbs. Add salt and pepper to taste.
  • Serve the egg salad as it is or spread the mixture on a bed of lettuce.

    • NUTRITIONAL VALUE:

    Per meal (two servings):

    • Calories: 271
    • Proteins: 13
    • Fat: 23
    • Carbohydrates: 2
    • Fiber: 2 grams

    6. Bacon, egg and spinach salad

    This spinach salad with bacon and eggs is a great keto meal any time of day.

    Interestingly, it is rich in nutrients necessary for eye health, such as vitamin A, lutein and zeaxanthin. Vitamin A helps maintain the light-sensing cells of your eyes, while lutein and zeaxanthin act as natural sunscreens to protect against blue light.

    Ingredients (two servings):

    • 4 hard-boiled eggs, peeled, sliced
    • 3.5 ounces (100 grams) cooked bacon, sliced ​​or crumbled
    • 4 cups (170 grams) baby spinach, raw
    • 1/2 teaspoon (2.5 ml) Dijon mustard
    • 3 tablespoons (45 ml) extra virgin olive oil
    • 1 1/2 tablespoons (22.5 grams) red wine vinegar
    • Salt and pepper to taste

    Instructions:

  • Boil the eggs in a pot until the whites and yolks are firm. Meanwhile, cook the bacon on a baking sheet in 1 tablespoon (15 ml) olive oil until crisp.
  • When cooked, set the eggs and bacon aside. In a small bowl, whisk together the Dijon mustard, red wine vinegar and olive oil.
  • Place the bacon, eggs and spinach in a large salad bowl.
  • Add dressing, pour over and serve.

    • NUTRITIONAL VALUE:

    Per meal (two servings):

    • Calories: 397
    • Protein: 21 grams
    • Fat: 33 grams
    • Carbohydrates: 7 grams
    • Fiber: 1 gram

    7. Vegan kale salad

    Although the keto diet is often associated with animal products, it can be adapted to fit a plant-based diet.

    This keto salad is suitable for vegans or vegetarians and is rich in nutrients.

    For example, one serving has more than 300% of your daily needs for vitamin K, which is important for blood clotting, strong bones and heart health.

    Ingredients (two servings):

    • 4 cups (170 grams) white kale, chopped
    • 1 medium avocado, diced
    • 2 tablespoons (30 grams) of extra virgin olive oil
    • 1 ounce (28 grams) pine nuts
    • 1/2 tablespoon (8 ml) lemon juice
    • Salt and pepper to taste

    Instructions:

  • In a large mixing bowl, add the kale and olive oil. Gently massage the oil into the kale for 1-2 minutes or until the leaves soften.
  • Add pine nuts, lemon juice and avocado, then mix. If desired, season with salt and pepper.
  • Serve immediately.

    • NUTRITIONAL VALUE:

    Per meal (two servings):

    • Calories: 286
    • Protein: 6 grams
    • Fat: 26 grams
    • Carbohydrates: 14 grams
    • Fiber: 7 grams

    Ingredients to avoid in keto salads

    A keto diet usually limits carbohydrate intake to 20-50 grams per day to achieve and maintain ketosis.

    So, your keto salad should limit carbohydrate-rich foods, instead, include healthy, high-fat ingredients. High-carbohydrate foods to avoid include:

    • Fruits: most fruits, except avocados
    • Dried fruits: all dried fruit, including raisins, dates and prunes
    • Bread and cereals: rice, farro, quinoa, bulgur, croutons and more
    • Legumes: beans, peas, chickpeas, peanuts and others
    • Starchy vegetables: potatoes, sweet potatoes, corn and more
    • Pasta: all types of wheat-based pasta
    • Supplements with a high sugar content: candied walnuts, jam
    • Certain toppings: lean, fat-free and/or sweet toppings

    To increase the fat content of the salad, simply drizzle olive oil or avocado oil over the salad. You can also add healthy, high-fat toppings like avocado or cheese.

    Avoid ingredients like croutons, pasta, fruits and starchy vegetables in your keto salad because they have too many carbohydrates.

    Include these salads in your keto diet

    The keto diet restricts carbohydrate intake to promote weight loss through ketosis.

    Although it restricts several food groups, there are still allowed keto foods with which you can create delicious salads using ingredients and dressings adapted to the keto diet.

    If you are interested in this diet, try incorporating a few of these salads into your routine.

    You can also include these 10 healthy and delicious zero-carb keto smoothie recipes.