18 Easy Keto salad recipes – Keto salad bowl

Introduction

Keto salad recipes are a great way to incorporate healthy and low-carb ingredients into your diet while also satisfying your hunger and taste buds. The ketogenic diet, or keto diet for short, is a high-fat, moderate-protein, and low-carb eating plan that has been gaining popularity in recent years due to its potential health benefits, including weight loss and improved blood sugar control.

Also Read – Free 30 day keto diet plan generator

Salads are a great option for those following the keto diet as they can be easily adapted to fit the macronutrient ratios of the diet, while also providing essential vitamins, minerals, and fiber. Whether you prefer a classic Caesar salad with bacon and parmesan cheese, a protein-packed chicken avocado salad, or a refreshing cucumber and feta salad, there are many delicious keto-friendly salad recipes to choose from. So, try incorporating some of these healthy and satisfying salads into your keto meal plan and enjoy the benefits of a nutritious and flavorful diet.

Also Read: lazy-keto-meals

Keto Salad Recipes | Keto salad ingredients | Keto Salad bowl

Greek Salad | keto salad bowl chipotle

Ingredients:

• 1 head of lettuce, chopped
• 1/2 cup cherry tomatoes, halved
• 1/4 cup chopped red onion
• 1/4 cup sliced black olives
• 1/2 cucumber, sliced
• 1/2 cup crumbled feta cheese
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1/2 teaspoon dried oregano
• Salt and pepper to taste

Also Read – BMR and TDEE calculator

Instructions:

1. In a large bowl, combine the chopped lettuce, cherry tomatoes, red onion, black olives, and cucumber.
2. In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper.
3. Drizzle the dressing over the salad and toss to combine.
4. Sprinkle the crumbled feta cheese on top of the salad.
5. Serve and enjoy!
6. Grilled Chicken Caesar Salad

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Grilled Chicken Caesar Salad

Keto salad recipes

Ingredients:

• 2 boneless, skinless chicken breasts
• Salt and pepper to taste
• 1 head of romaine lettuce, chopped
• 1/4 cup grated parmesan cheese
• 1/4 cup Caesar dressing
• 1 tablespoon olive oil

Instructions:

1. Season the chicken breasts with salt and pepper.
2. Heat the olive oil in a grill pan over medium-high heat.
3. Grill the chicken for 6-7 minutes per side or until cooked through.
4. Let the chicken rest for 5 minutes, then slice it into strips.
5. In a large bowl, combine the chopped romaine lettuce, grated parmesan cheese, and Caesar dressing.
6. Toss to combine.
7. Add the sliced chicken to the salad.
8. Serve and enjoy!
9. Avocado Egg Salad

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Avocado Egg Salad

Keto salad recipes

Ingredients:

• 4 hard-boiled eggs, chopped
• 1 ripe avocado, diced
• 1/4 cup chopped red onion
• 1/4 cup chopped celery
• 2 tablespoons mayonnaise
• 2 tablespoons chopped fresh cilantro
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the chopped hard-boiled eggs, diced avocado, chopped red onion, and chopped celery.
2. In a small bowl, whisk together the mayonnaise, chopped cilantro, salt, and pepper.
3. Pour the dressing over the egg and avocado mixture.
4. Toss to combine.
5. Serve and enjoy!

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Caprese Salad Skewers

Keto salad recipes

Ingredients:

• Cherry tomatoes
• Mozzarella cheese
• Fresh basil leaves
• Balsamic vinegar
• Olive oil
• Salt and pepper to taste

Instructions:

1. Thread cherry tomatoes, mozzarella cheese balls, and fresh basil leaves onto skewers.
2. Drizzle the skewers with balsamic vinegar and olive oil.
3. Season with salt and pepper.
4. Serve and enjoy!

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Cobb Salad

Keto salad recipes

Ingredients:

• 1 head of romaine lettuce, chopped
• 4 hard-boiled eggs, chopped
• 4 slices of bacon, cooked and crumbled
• 1/2 cup cherry tomatoes, halved
• 1/2 avocado, diced
• 1/4 cup crumbled blue cheese
• 1/4 cup diced red onion
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Also Read – BMR and TDEE calculator

Instructions:

1. In a large bowl, combine the chopped romaine lettuce, chopped hard-boiled eggs, crumbled bacon, halved cherry tomatoes, diced avocado, crumbled blue cheese, and diced red onion.
2. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve and enjoy!
5. Tuna Salad Lettuce Wraps

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Tuna Salad Lettuce Wraps

Keto salad recipes

Ingredients:

• 2 cans of tuna, drained
• 2 tablespoons mayonnaise
• 1 tablespoon Dijon mustard
• 1/4 cup chopped celery
• 1/4 cup chopped red onion
• 1/4 cup chopped pickles
• Salt and pepper to taste
• Lettuce leaves for wrapping

Instructions:

1. In a large bowl, combine the drained tuna, mayonnaise, Dijon mustard, chopped celery, chopped red onion, and chopped pickles.
2. Season with salt and pepper to taste.
3. Spoon the tuna salad onto lettuce leaves and wrap the leaves around the filling.
4. Serve and enjoy!

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Shrimp and Avocado Salad

Keto salad recipes

Ingredients:

• 1 lb cooked shrimp, peeled and deveined
• 1 ripe avocado, diced
• 1/4 cup diced red onion
• 1/4 cup chopped cilantro
• 2 tablespoons olive oil
• 1 tablespoon lime juice
• Salt and pepper to taste

Also Read – Free 7 day vegetarian keto meal plan generator

Instructions:

1. In a large bowl, combine the cooked shrimp, diced avocado, diced red onion, and chopped cilantro.
2. In a small bowl, whisk together the olive oil, lime juice, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve and enjoy!
5. Greek Yogurt Chicken Salad

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Thai Beef Salad

Ingredients:

• 1 pound flank steak
• Salt and pepper to taste
• 1 head of lettuce, chopped
• 1/2 cup sliced red onion
• 1/2 cup sliced cucumber
• 1/2 cup sliced cherry tomatoes
• 1/4 cup chopped fresh cilantro
• 1/4 cup chopped fresh mint
• 1/4 cup lime juice
• 2 tablespoons fish sauce
• 1 tablespoon soy sauce
• 1 tablespoon honey
• 1 clove garlic, minced
• 1 red chili pepper, seeded and minced

Instructions:

1. Season the flank steak with salt and pepper.
2. Heat a grill or grill pan over high heat.
3. Grill the steak for 4-5 minutes per side or until cooked to your desired doneness.
4. Let the steak rest for 5 minutes, then slice it thinly against the grain.
5. In a large bowl, combine the chopped lettuce, sliced red onion, sliced cucumber, sliced cherry tomatoes, chopped cilantro, and chopped mint.
6. In a small bowl, whisk together the lime juice, fish sauce, soy sauce, honey, minced garlic, and minced chili pepper.
7. Pour the dressing over the salad and toss to combine.
8. Top the salad with the sliced steak.
9. Serve and enjoy!
10. Mediterranean Chickpea Salad

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Steak Salad with Balsamic Vinaigrette

Ingredients:

• 1 lb. flank steak
• Salt and pepper to taste
• 1 head of romaine lettuce, chopped
• 1/2 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup crumbled blue cheese
• 2 tablespoons balsamic vinegar
• 1/4 cup olive oil
• 1 teaspoon Dijon mustard

Also Read – Free 30 day keto diet plan generator

Instructions:

1. Season the flank steak with salt and pepper.
2. Grill or broil the steak for 4-5 minutes per side or until cooked to your liking.
3. Let the steak rest for 5 minutes, then slice it thinly.
4. In a large bowl, combine the chopped romaine lettuce, halved cherry tomatoes, thinly sliced red onion, and crumbled blue cheese.
5. In a small bowl, whisk together the balsamic vinegar, olive oil, Dijon mustard, salt, and pepper.
6. Drizzle the dressing over the salad and toss to combine.
7. Top the salad with the sliced steak.
8. Serve and enjoy!
9. Shrimp and Avocado Salad

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Broccoli Salad

Keto salad recipes

Ingredients:

• 4 cups chopped broccoli florets
• 1/4 cup diced red onion
• 1/4 cup raisins
• 1/4 cup chopped pecans
• 1/4 cup crumbled bacon
• 1/2 cup mayonnaise
• 2 tablespoons apple cider vinegar
• 1 tablespoon honey
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the chopped broccoli florets, diced red onion, raisins, chopped pecans, and crumbled bacon.
2. In a small bowl, whisk together the mayonnaise, apple cider vinegar, honey, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve and enjoy!

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Shrimp Caesar Salad

Keto salad recipes

Ingredients:

• 1 pound cooked shrimp, peeled and deveined
• 1 head of romaine lettuce, chopped
• 1/4 cup grated parmesan cheese
• 1/4 cup Caesar dressing
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked shrimp and chopped romaine lettuce.
2. Drizzle with olive oil and season with salt and pepper to taste.
3. Toss to combine.
4. Add the grated parmesan cheese and Caesar dressing to the salad.
5. Toss to combine.
6. Serve and enjoy!

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Chicken Caesar Lettuce Wraps | Keto taco salad bowl

Keto salad recipes

Ingredients:

• 2 boneless, skinless chicken breasts, cooked and diced
• 1/4 cup Caesar dressing
• 1/4 cup grated parmesan cheese
• 1/4 cup chopped fresh parsley
• Salt and pepper to taste
• Lettuce leaves for wrapping

Instructions:

1. In a large bowl, combine the cooked and diced chicken breasts, Caesar dressing, grated parmesan cheese, chopped fresh parsley, salt, and pepper.
2. Spoon the chicken mixture onto lettuce leaves and wrap the leaves around the filling.
3. Serve and enjoy!

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Steak and Blue Cheese Salad

Keto salad recipes

Ingredients:

• 1 pound flank steak
• Salt and pepper to taste
• 1 head of romaine lettuce, chopped
• 1/4 cup crumbled blue cheese
• 1/4 cup chopped red onion
• 1/2 cup cherry tomatoes, halved
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar

Instructions:

1. Season the flank steak with salt and pepper.
2. Heat a grill pan over medium-high heat.
3. Grill the steak for 5-6 minutes per side or until cooked to your liking.
4. Let the steak rest for 5 minutes, then slice it into thin strips.
5. In a large bowl, combine the chopped romaine lettuce, crumbled blue cheese, chopped red onion, and halved cherry tomatoes.
6. In a small bowl, whisk together the olive oil and balsamic vinegar.
7. Pour the dressing over the salad and toss to combine.
8. Add the sliced steak to the salad

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Waldorf Chicken Salad

Keto salad recipes

Ingredients:

• 2 cups cooked, shredded chicken
• 1/2 cup diced apple
• 1/2 cup chopped walnuts
• 1/2 cup diced celery
• 1/2 cup halved grapes
• 1/4 cup mayonnaise
• 1/4 cup plain Greek yogurt
• 1 tablespoon fresh lemon juice
• Salt and pepper to taste
• Lettuce leaves for serving

Also Read – Free 7 day vegetarian keto meal plan generator

Instructions:

1. In a large bowl, combine the cooked, shredded chicken, diced apple, chopped walnuts, diced celery, and halved grapes.
2. In a small bowl, whisk together the mayonnaise, Greek yogurt, fresh lemon juice, salt, and pepper.
3. Pour the dressing over the chicken salad mixture and toss to combine.
4. Serve the chicken salad on top of lettuce leaves.
5. Enjoy!

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Grilled Steak Salad

Ingredients:

• 1 pound flank steak
• Salt and pepper to taste
• 1 head of romaine lettuce, chopped
• 1/2 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup crumbled blue cheese
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar

Also Read – BMR and TDEE calculator

Instructions:

1. Season the flank steak with salt and pepper.
2. Grill the steak for 5-6 minutes per side or until cooked to your desired level of doneness.
3. Let the steak rest for 5 minutes, then slice it thinly.
4. In a large bowl, combine the chopped romaine lettuce, halved cherry tomatoes, thinly sliced red onion, and crumbled blue cheese.
5. In a small bowl, whisk together the olive oil and balsamic vinegar.
6. Drizzle the dressing over the salad and toss to combine.
7. Add the sliced steak to the salad and serve.

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Greek Yogurt Chicken Salad

Ingredients:

• 2 cups cooked chicken, shredded or diced
• 1/2 cup plain Greek yogurt
• 1/4 cup chopped celery
• 1/4 cup chopped red onion
• 1/4 cup chopped walnuts
• Salt and pepper to taste
• Lettuce leaves for serving

Instructions:

1. In a large bowl, combine the cooked chicken, plain Greek yogurt, chopped celery, chopped red onion, and chopped walnuts.
2. Season with salt and pepper to taste.
3. Serve the chicken salad on top of lettuce leaves.

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Spinach Salad with Bacon and Goat Cheese

Ingredients:

• 1 bag of baby spinach
• 4 slices of bacon, cooked and crumbled
• 1/4 cup crumbled goat cheese
• 1/4 cup chopped walnuts
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the baby spinach, crumbled bacon, crumbled goat cheese, and chopped walnuts.
2. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve and enjoy!

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Mediterranean Chickpea Salad

Also Read – BMR and TDEE calculator

Ingredients:

• 2 cans of chickpeas, drained and rinsed
• 1/2 cup diced red onion
• 1/2 cup diced cucumber
• 1/2 cup sliced cherry tomatoes
• 1/4 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Also Read – Free 7 day vegetarian keto meal plan generator

Instructions:

1. In a large bowl, combine the drained and rinsed chickpeas, diced red onion, diced cucumber, sliced cherry tomatoes, crumbled feta cheese, and chopped parsley.
2. In a small bowl, whisk together the lemon juice, olive oil, dried oregano, salt, and pepper to make the dressing.
3. Drizzle the dressing over the chickpea mixture and toss well to combine.
4. Taste and adjust seasoning if needed.
5. Refrigerate for at least 30 minutes before serving to allow the flavors to meld together.
6. Serve chilled and enjoy!

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Conclusion:

In conclusion, salads are a great way to incorporate a variety of healthy ingredients into your diet while also being delicious and satisfying. Whether you prefer a classic Caesar salad, a hearty Cobb salad, or a refreshing Mediterranean chickpea salad, there are countless options to choose from. Salads can be customized to fit your preferences and dietary needs, and they make for a great meal or side dish any time of the year. So, try experimenting with different ingredients and dressings to find your favorite salad recipe and enjoy the benefits of a healthy and delicious meal.

FAQ

What is a keto salad, and how does it align with a ketogenic diet?

A keto salad is a salad that follows the principles of a ketogenic diet by being low in carbohydrates and high in healthy fats. It typically includes low-carb vegetables, such as leafy greens and cruciferous vegetables, along with sources of protein and high-fat dressings or toppings. Keto salads align with a ketogenic diet as they help maintain ketosis, a metabolic state where the body uses fat as its primary source of energy instead of carbohydrates.

Which low-carb vegetables are suitable for keto salad recipes?

Several low-carb vegetables work well in keto salad recipes, including leafy greens like spinach, kale, arugula, and lettuce. Other options include cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts, as well as cucumbers, bell peppers, zucchini, and tomatoes in moderation.

What are some recommended dressings or toppings that are keto-friendly for salads?

Keto-friendly dressings and toppings for salads include options like extra virgin olive oil, vinegar-based dressings (such as balsamic vinaigrette or red wine vinegar), homemade dressings using ingredients like mayonnaise or sour cream, avocado-based dressings or guacamole, and high-fat cheeses like feta, blue cheese, or goat cheese. Nuts and seeds, such as almonds, walnuts, pumpkin seeds, or sunflower seeds, can also be great keto-friendly toppings.

Can protein sources like chicken, salmon, or eggs be included in keto salads?

Absolutely! Protein sources like grilled chicken, salmon, eggs, shrimp, or tofu can be included in keto salads. These protein sources not only add flavor and texture but also help keep you feeling full and satisfied.

How can flavor and variety be added to keto salads without increasing carb content?

To add flavor and variety to keto salads without increasing carb content, you can incorporate options like herbs and spices (such as basil, cilantro, dill, parsley, or garlic), tanginess from lemon or lime juice, low-carb condiments like mustard or hot sauce, and a mix of vegetables, cheeses, and proteins to create different textures and flavors.

Are there any creative substitutes for high-carb salad ingredients in keto-friendly versions?

Certainly! Some creative substitutes for high-carb salad ingredients in keto-friendly versions include using toasted and seasoned almond flour or crushed pork rinds instead of croutons for added crunch, replacing traditional pasta with spiralized zucchini or shirataki noodles, using cauliflower rice instead of traditional rice, and opting for sugar-free or homemade dressings sweetened with natural keto-friendly sweeteners like stevia or erythritol.

What are the benefits of incorporating keto salads into a ketogenic diet?

Incorporating keto salads into a ketogenic diet offers several benefits. They provide a nutrient-dense and satisfying meal option that helps maintain ketosis, support weight loss efforts by controlling hunger and stabilizing blood sugar levels, and offer a variety of vitamins, minerals, and antioxidants from low-carb vegetables. Keto salads also allow for creativity and versatility in meal planning while adhering to the principles of a ketogenic diet.

Are there any specific considerations or tips for preparing and enjoying keto salads?

When preparing and enjoying keto salads, it’s important to focus on using fresh and high-quality ingredients. Be mindful of portion sizes and adjust them to fit your specific keto macronutrient goals. Also, consider meal prepping ingredients in advance to make assembling salads easier and more convenient. Finally, feel free to experiment with different flavor combinations and ingredients to keep your keto salads exciting and enjoyable.