Are salads low in carbs? Find out in this short guide on how to include salad in your ketogenic diet, with 11 Keto Salad Recipes too!
Not all salads are created equal. High-carb, processed ingredients and dressings can really wreck what is supposed to be a healthy meal. Some salad dressings on the market contain even more processed sugar than chocolate syrup!
However, if you use whole ingredients and make your own dressing, salads can be a great addition to your keto diet. It's easy to hit all your macros and they're super simple to throw together too!
Can You Eat Salad On A Keto Diet?
Yes you can. Some common salad ingredients are higher in carbs than others, so try to incorporate more low-carb ingredients. Use one of the many lists available online, which categorizes ingredients from most to least suitable for the keto diet, and let that be your guideline.
Can you eat too much salad on keto? If you’re getting enough healthy protein and fat, and your daily carb intake is within the ratio you’re following, then eat away!
What Salad Can I Eat On Keto?
Your options really are endless. Many popular salads can be enjoyed on the keto diet with some modification (you'll have to skip the croutons). So, using the right keto-friendly ingredients will keep your favorite salads low in carbs.
Some keto favorites when it comes to salad are: cobb salad, tuna salad, taco-inspired salad, and salad bowls.
Take a look at one of these 11 Keto Salad Recipes, try one and level up your salad game...
This keto cobb salad contains so many good ingredients. If you're following a keto way of eating, then eggs are a great addition to your diet! One large egg contains less than 1g of carbs, according to this article by Healthline. Eggs are also a good source of choline, which is an essential nutrient for brain development.
- Calories: 364
- Carbs: 3g (net)
This 10-minute recipe is great to make ahead as an easy grab-and-go lunch option for those days when you're short on time, as a lot of the ingredients are mostly pre-sliced or canned. See if you can find sliced meats that are free of preservatives and sugar, to keep this meal as clean as possible!
- Calories: 345
- Carbs: 2g (net)
Both tomatoes and cucumbers are high in antioxidants, which prevent or reduce the damage caused by oxidation in the body (read more about the importance of antioxidants in this article). Along with the healthy fat from the avocado, this recipe makes the perfect keto side salad to your lunch or dinner!
- Calories: 166
- Carbs: 5g (net)
Enjoy the taste of Tex-Mex while sticking to clean eating with this protein-rich keto taco bowl needing only 8 ingredients! Protein is so important as it is the building blocks of bones, muscles, and cartilage. Great recipes like these allow you to get all the nutrients your body needs while keeping things delicious!
- Calories: 486
- Carbs: 6g (net)
Cauliflower is such a great low-carb or keto alternative if you like creamy potato or pasta salads. A cup of cauliflower contains only 5 grams of carbs, while a cup of rice contains 45 grams of carbs — nine times that of cauliflower (read more about the benefits of cauliflower from this Healthline article)!
- Calories: 152
- Carbs: 4g
Make sure to add some delicious shrimp to your salads now and then! "Shellfish are low in calories and rich sources of lean protein, healthy fats and many micronutrients" (read more in this article).
- Calories: 235
- Carbs: 4g (net)
Tuna is always a great option when you're craving a keto salad for lunch, because it's so easy to throw together and is so nutritious (when you use clean ingredients, of course)! Tuna is rich in many antioxidants, like manganese, zinc, vitamin C, and selenium - which all fight free radicals in the body!
- Calories: 279
- Carbs: 1,66g
"Broccoli is a great anti-inflammatory and may slow down the damage to joints associated with osteoarthritis" - (read more HERE). This tasty keto salad recipe is a great way to incorporate this nutrient-dense vegetable into your diet!
- Calories: 176
- Carbs: 6g (net)
Get all your nutrients in with a keto salad bowl. The key to this is having a well-rounded list of ingredients. This bowl checks all the boxes. It's full of fresh, antioxidant-rich vegetables, the chicken is a good source of lean protein, and it also has olives and feta for those healthy fats we all need.
- Calories: 347
- Carbs: 8g (net)
It's all in the herbs with this recipe. Only a few simple ingredients (tomato, cucumber, and onion) can be completely transformed with the right mix of herbs and spices. Add this delicious keto side salad to your dinner plate along with a good source of protein and fat for a well-rounded healthy meal.
- Calories: 82
- Carbs: 6g (net)
Did you know crab meat contains a lot of phosphorous, which is a mineral that is essential for bone health? It's also a healthy source of lean protein. So, get some crab in your diet and try this super simple recipe.
- Carbs: 7g (net)
Healthy salads are a great way to incorporate all your macro nutrients into one meal. Making keto salads for lunch or dinner time is a great option for easy make-ahead meals when you're short on time.
If you stick to low-carb ingredients when compiling a salad or dressing, your favorite salads can totally make part of your keto way of eating.
Did You Make One Of These Keto Salad Recipes?
If you made one of these yummy recipes that we rounded-up for you – please let us know in the comments how it turned out for you! If you have any improvements or other awesome keto salad recipes of your own – let us and other readers know as well!