Whether you are on a diet or not, salads are an excellent source of vitamins, minerals, and beneficial nutrients. Like many other vegetables, many people turn their heads from salads because they are often seen as dissatisfying and bland. Salads are often seen as a simple side dish that will leave you hungry and unsatisfied, and not as a platform for a delicious and balanced meal. However, this is the completely wrong way of thinking, especially if you are on a diet or watching your weight. Despite the negative connotations with leafy greens, their versatility and nutritional value make them the perfect option for a healthy and highly nutritious meal.
If you are on the keto diet, salads can be especially beneficial, especially when you get the perfect balance of fat, protein, and vegetables. Luckily, creating salads that work for you is not impossible. In fact, there are many different salad bases and salad dressing options available that will please your palate and your state of ketosis, which is the biggest priority. Now that you're convinced that salad makes an excellent addition to every meal, we have outlined some of the best keto-friendly salad and dressing options just for you.
Keto Friendly Salad Options
Instead of having to pinpoint exactly what salads fit the keto diet best, why not pay a visit to the classics? From the Caesar salad to the Cobb, there are many familiar options that will both please your taste buds and rejuvenate your diet. Let’s check out some recipes.
The Keto Caesar Salad
* 10 oz. chicken breasts
* 1 tbsp olive oil
* Salt and pepper
* 3 oz. bacon
* 7 oz. romaine lettuce
* 1 oz. grated parmesan cheese
For the dressing
* ½ cup mayonnaise
* 1 tbsp Dijon mustard
* ½ lemon, zest, and juice
* 2 tbsp parmesan cheese
* 2 tbsp chopped anchovies
* 1 garlic clove, pressed or chopped
* Salt and pepper to taste
1. Mix all of the ingredients for the dressing using either a whisk or immersion blender. Once complete, transfer your dressing to the fridge.
2. Preheat your oven to 400-degrees fahrenheit.
3. Season your chicken breasts well with salt and pepper followed by a drizzle of olive oil or melted butter.
4. When the oven is ready, place your chicken breasts in a well-greased or non-stick baking dish. Bake your chicken for approximately 20 minutes. When the chicken is done, let it rest for five minutes, then slice.
4. Next, fry your bacon until it is crispy and shred your lettuce to be used as a base on your plate. Place both the sliced chicken and crumbled, crispy bacon atop the lettuce
5. Finish your keto-friendly salad with a generous amount of full-fat, homemade dressing and some parmesan cheese.
The Keto Salad Nicoise
The salad Nicoise is an updated version of the original French Riviera salad with a tangy and salty dressing. Instead of using potatoes like the traditional salad, you will use peppery turnips for the low carb alternative!
* 2 eggs
* 2 oz. turnips or celery root
* 5 oz. fresh green beans
* 2 tbsp olive oil
* 1 – 2 chopped garlic cloves
* 5 oz. your choice of lettuce
* 2 oz. cherry tomatoes
* ½ of a red onion
* 1 can of tuna in olive oil
* 2 oz. olives
* Salt and pepper to taste
Of course, you can't have a salad without dressing. Well, you could, but what fun is that? In order to create the dressing for this spin on a French classic, here are the ingredients for this delectable dressing.
* ½ tbsp Dijon mustard
* 2 tbsp small capers
* ½ oz anchovies
* 1/3 cup olive oil
* ¼ cup mayonnaise
* 1 tbsp parsley
* ½ lemon – more specifically, its juice
* A minced clove of garlic
1. Begin by mixing all of your dressing ingredients with a mixer or immersion blender until creamy and fully blended
2. Boil your eggs either soft or hard boiled based on your preference. Immediately after, place them in cold water and peel them. Next, cut your eggs into wedges
3. Wash and peel your turnips and cut them into half-inch pieces, then wash and trim the green beans. Parboil the beans for about 5-minutes in lightly salted water. Make sure you use separate pans and rinse them in cool water when they are finished
4. Arrange your lettuce on a serving dish and add tomatoes, drained tuna, onion, beans, eggs, olives, and turnips. Place your dressing on the side and serve
Who doesn’t enjoy a Greek salad? Luckily, if you are on the keto diet, you can have your Greek salad and eat it too. With this keto Greek salad recipe, you can enjoy a Swedish twist on this classic dish. This salad is both low-carb and naturally delicious. Here is what you need to make it:
* 3 ripe tomatoes
* ½ cucumber
* ½ red onion
* ½ green bell pepper
* 7 oz. feta cheese
* 10 black olives
* 4 tbsp olive oil
* ½ tbsp red wine vinegar
* Salt and pepper to taste
* 2 tsp dried oregano
1. Cut your tomatoes and cucumbers into small, bite-sized pieces. Then, thinly slice your bell pepper and onion. Take your ingredients and arrange them onto a serving platter or individual serving plates
2. Add some feta cheese and olives around your vegetables, then drizzle some oil and vinegar on top
3. Season your salad with salt and pepper to taste, followed by a sprinkle of crumbled oregano
The Keto Diet and Eating Your Greens
If you are on the keto diet and you are looking to eat more greens, these salads are an excellent option. Not only are they delicious, but they are also easy to make and very fulfilling. By following these recipes you will discover a whole new side to salads. In fact, we believe these may just become your favorite dishes.