Low Carb Keto Salad Recipes & Ideas: Best Keto Salads

 

Who knew keto could also mean salad, especially a delicious cobb salad or a refreshing kale salad?

It may sound surprising, but those leafy green salads can be one of the best low-carb keto ways to make sure you get enough vitamins and minerals on a low-carb diet (1).

But with so many salad choices, including taco salad and kale salad, it can be tough to know which ones are actually keto-friendly, like a perfect keto brussels sprouts salad.

Some, like store-bought dressings, for instance, have sugar that can quickly add up in a caesar salad.

The great news is that you can create your own awesome, nutrient-dense keto salads at home, such as a salmon salad, with pretty minimal effort (2). 

With the right low-carb vegetables, quality proteins, and healthy fats, the combinations are infinite—from diced chicken breast with green onions to roasted eggplant with tomatoes and onion reduction in a low-carb salad.

These five ketogenic salads from the following list will make delicious and healthy low-carb keto meals.

Keto Chicken and Avocado Salad

This salad is a colorful variation on the traditional chicken salad, perfect for a healthy salad option.

It’s creamy and hearty and protein-packed with avocado and eggs (3).

Per serving (Serves 4): a great option for a side dish.

• Calories – kcal 
• Carbohydrates – 7.9g, perfect for a keto recipe. 
• Fat—42.6 g, contributing to a satisfying keto chicken salad. 
• Protein – 49.4g 
• Cholesterol – 163mg, which can be managed with a balanced keto recipe. 
• Sodium – 563mg, which should be considered when planning your keto salad ideas. 
• Fiber – 3.1g, which contributes to your daily intake of net carbs in your low-carb recipes.

Keto Egg Salad

Egg salad with a keto twist, since it's made with only a few basic ingredients and has a lot of flavor, especially when paired with keto salad dressings.

It’s a swift, protein-filled choice, like a chicken salad recipe, that can do the job as a snack, side, or light meal.

Per serving (Serves 2): a great way to portion out your low-carb recipes.

• Calories – 376 kcal, ideal for anyone monitoring their low-carb keto intake. 
• Carbohydrates – 5.3 g 
• Fat—27.1 g, which is typical for a delicious keto meal, especially when combined with a cauliflower salad. 
• Protein—25g, a great addition to any healthy salad, particularly in a spinach salad. 
• Cholesterol – 186 mg 
• Sodium—645mg in this easy keto dish, ideal for those following a ketogenic diet. 
• Fiber – 0 g, which is something to consider when planning your low-carb keto meals, especially if you're including an arugula salad.

Keto Shrimp Salad

If you’re all in on the chicken salad, this shrimp salad mixes things up for a unique low-carb option, much like a refreshing summer salad.

It’s marinated in coconut milk and sweetened with just a bit of honey, but it brings a flavor kick alongside good-for-you fats, making it a great addition to a cucumber salad.

Per serving (Serves 2):

• Calorie – 386 kcal 
• Carbs – 5.6 g 
• Fat—28.5 g 
• Protein – 22.7 g, ideal for a keto chicken salad or an egg salad recipe. 
• Cholesterol – 115 mg 
• Sodium – 635 mg, which should be considered when preparing your low-carb keto salad ideas. 
• Fiber – 0 g

Keto Tuna Salad

Here’s a creamy, crunchy wedge salad that will give you the energy to get through your day with plenty of protein and healthy fats!

It’s gluten-free, too, and can very simply be made dairy-free.

Per serving (Serves 2):

• Nutrition: Calories 362 Kcal 
• Carbs 3.9 g 
• Fat 24.7 g 
• Protein 35.8 g, a key component in many keto-friendly salad ingredients. 
• Cholesterol 108 mg, which is important to monitor for maintaining a healthy ketogenic diet, especially when preparing a delicious keto salad. 
• Sodium 786 mg, which can be monitored in your easy keto meal plan, especially when enjoying a delicious keto salad. 
• Fiber 0 g, which is something to consider when selecting salad ingredients for a keto meal.

Keto Chickpea Salad

A hearty option that packs in lots of fiber and plant-based protein, perfect for your low-carb keto salad ideas.

Featuring roasted tomatoes, artichoke hearts, and olives, this salad packs in the flavor and stays keto-friendly in portion size, making it a perfect choice for a greek salad recipe.

Per serving (Serves 4):

• Calories – 437kcal in a low-carb salad.
• Carbohydrates – 9.3g  
• Fat – 21.5g | Protein – 28g

Finalization

Adopting a keto lifestyle does not mean monotonous or flavorless meals, and salads, such as a keto curried salad, demonstrate why that’s the case.

With the right ingredients and sensible decisions, it is possible to maintain food intake that fills you up and makes you feel energetic, all while staying low-carb and enjoying a greek salad.

Whether you like super creamy egg salad or protein-packed grilled chicken and avocado or even fresh-tasting shrimp or tuna salad, you won’t be short on mouthwatering keto salad ideas.

Are you prepared to adopt a ketogenic lifestyle with delicious taco salad options and other low-carb keto salad ideas, including a healthy salad recipe? Start your journey to vibrant health! 💪

FAQs on 5 Keto Salad Recipes That Will Keep You Satisfied

What makes a salad keto-friendly?

If a salad is built around low-carb veggies, includes a source of protein (think eggs or chicken), and has some healthy fat (sliced avocado, olive oil), it can fit into a keto plan. Steer clear of things like croutons, beans, and sweet dressings in your low-carb salad, and instead focus on healthy keto ingredients.

Can I use store-bought salad dressings while on keto?

Most commercial dressings are full of sugar and crap. To be on the safe side, opt for sugar-free alternatives, or make your own with olive oil, avocado oil, vinegar, and spices for a flavorful caprese salad.

Can you eat chickpeas or beans on keto salads, or should you stick to lettuce for a more traditional keto curried salad?

Legumes such as chickpeas and beans are usually too high in carbohydrates for strict keto. They can sometimes be included in a more moderate low-carb diet but should be avoided if you are trying to stay in ketosis while enjoying your antipasto salad.

What are good keto vegetables for salads?

Best Keto-friendly salad bases: Leafy greens (spinach, arugula, and romaine), cucumbers, zucchini, peppers, and low-carb vegetables like cruciferous veggies (broccoli and cauliflower), perfect for a summer salad.

How do I bulk up my keto salad with more low-carb vegetables, perhaps by adding ingredients from a brussels sprouts salad?

Throw in a good source of quality protein, such as chicken breast, tuna, shrimp, or eggs, and increase the healthy fats in it with some avocado, cheese, nuts, or olive oil to prevent you from getting hungry sooner and to help maintain ketosis.

Related Studies

1. Title: Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach

This CDC study ranks 41 powerhouse fruits and vegetables by nutrient density per 100 kcal, with leafy greens like watercress and Chinese cabbage scoring highest. 

Link: https://www.cdc.gov/pcd/issues/2014/13_0390.htm

2. Title: Added Sugars in Adults’ Diet: What We Eat in America, NHANES 2015-2016

USDA data show added sugars are common in packaged foods, including dressings, reinforcing the need to check labels or make your own.

Link: https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/DBrief/24_Sources_of_Added_Sugars_in_Adults%27_Diet_2015-2016.pdf

3. Title: Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial

Controlled feeding trials found that eating one avocado per day lowered LDL cholesterol and reduced oxidized LDL compared to control diets.

Link: https://pubmed.ncbi.nlm.nih.gov/25567051/