Need a succulent salad that’s low-carb and bursting with flavor? Behold: the craving-killer, Keto Salad!
Despite it becoming such a popular trend in the past decade, there’s still a lot of mystery around the ketogenic diet. It calls for low-carb and high-fat meals, but we don’t always know what that looks like. This keto salad makes it nice and simple, using wholesome ingredients and straightforward steps, so you can toss together a winning mix in just 15 minutes.
Full of romaine lettuce, cucumbers, tomatoes, onion, olives, feta cheese, and riced cauliflower, this salad has as much color as it has flavor. It’s dressed with a red wine vinaigrette that has a hint of Dijon mustard, creating a lovely balance between tangy and savory. It’s crunchy, crispy, and can help you conquer your cravings in a keto-friendly way. Truly, this is one nutritious salad, which is partially why I like it a lot, even though I’m not on the keto diet. Bring it with you to your next picnic or luncheon and it’s sure to be a hit.
Is Keto Salad Healthy?
Not only does it abide by the keto diet (low-carb and high-fat), this keto salad is indeed a healthy dish. With so many delightful veggies, it’s full of vitamins, minerals, antioxidants, and fiber. While it is vegetarian, you could also push the envelope to make it 100% vegan by using a plant-based alternative to feta cheese. This recipe is also gluten-free and refined sugar-free.
How The Keto Diet Came To Be
In the 1920s, the ketogenic diet was introduced as a treatment for epilepsy. A keto diet is high in fat, moderate in protein, and low in carbs, so that the body burns fat instead of carbohydrates for energy. According to the studies, this process leads to a change in brain activity and has been known to reduce seizures. Since the invention of anti-epileptic drugs, of course, the use of this diet for those reasons has lowered significantly. Now, many people use the keto diet for weight loss or blood sugar balance, and it’s become quite the popular topic online.
As always, it’s important to do your own research and ask your doctor about which diet works best for you. The beauty of this recipe is that whether you abide by a strict keto diet or not, you’re sure to enjoy it!
How to make ahead and store
To make ahead, prep the ingredients ahead of time and store each in its own container in the fridge for 3-4 days. Store the vinaigrette separately so that the salad fixings stay firm and fresh. Once you’ve tossed the salad, dressing and all, then it will only last for up to 2 days in the fridge before it starts to get too soggy. Keep an eye on it and enjoy it as fresh as possible.
Serving Suggestions
While you can savor this salad on its own, you also have the option of amping up the protein with Keto Salmon Patties or Air-Fryer Keto Chicken Tenders. You could also serve this salad as a side to Keto Pizza Bowls, Keto Shrimp Zucchini Boats, Keto Stuffed Peppers, or Keto Chicken Casserole.
If you’re not on a strict keto diet, then I recommend pairing it with Lamb Meatballs and Spinach Pasta.
Ingredients
- 1/2 medium head of romaine lettuce chopped
- 5 ounces riced cauliflower cooked and chilled
- 2 medium cucumbers diced
- 1 cup cherry tomatoes halved
- 2/3 cup red onion thinly sliced
- 2/3 cup feta cheese crumbled
- 1/2 cup kalamata olives pitted
- 3 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic minced
- Salt and pepper to taste
Instructions
- In a large salad bowl, combine chopped romaine lettuce, riced cauliflower, diced cucumber, halved cherry tomatoes, sliced red onion, crumbled feta cheese, and kalamata olives.
- In a small bowl, whisk together extra virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, and pepper.
- Pour the dressing over the salad ingredients and toss well to coat evenly. Adjust salt and pepper to taste.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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