Uncategorized

7 simple and delicious Keto salads

Written by admin

The ketogenic diet is a method of eating very low in carbohydrates and fats, which is popular for weight loss. It usually involves limiting carbohydrate intake to 20-50 grams per de

The ketogenic diet is a method of eating very low in carbohydrates and fats, which is popular for weight loss.

It usually involves limiting carbohydrate intake to 20-50 grams per day to stimulate ketosis, a metabolic condition in which your body begins to use energy ketones instead of glucose (1).

However, since it can be restrictive, you may be wondering what salads you can eat on a keto diet. In particular, keto salads should be low in carbohydrates but high in healthy fats and proteins.

Here are 7 simple and delicious keto salads, plus recipes.

1. Grilled chicken salad

This grilled chicken salad is not only high in protein, but also a great source of healthy fats such as oleic acid from its olives, extra virgin olive oil and avocados.

Ingredients (serves two) (6):

  • 1/2 kg (225 grams) grilled chicken thigh, cut into pieces
  • 4 cups (200 grams) Romanian lettuce, cut into cubes
  • 1/4 cup (60 grams) cherry tomatoes, finely chopped
  • 1/2 of medium cucumber, finely chopped
  • 1/2 of medium avocado, slice
  • 1 ounce (28 grams) feta cheese, crushed
  • 1 ounce (28 grams) pitted olives, sliced
  • 2 tablespoons (30 ml) red wine vinegar
  • 3 tablespoons (45 ml) extra virgin olive oil
  • 2 cloves garlic, crushed
  • 1 teaspoon fresh thyme
  • Salt and pepper to taste

Instructions:

  1. Coat the chicken with salt, pepper, garlic and thyme.
  2. Heat olive oil over medium heat. Add the chicken and cook until brown. Once cooked well, remove the chicken from the heat.
  3. In a large bowl, arrange the lettuce, cherry tomatoes, cucumber, avocado and olives as desired. Once the chicken has cooled, add it to the salad.
  4. Spread with red wine vinegar and extra olive oil if desired.

Nutrition Facts

Per serving (serve two):

  • Calories: 617
  • protein: 30 grams
  • Thick: 52 grams
  • Carbohydrates: 11 grams
  • Fiber: 4 grams

2. So salad

This healthy salad is ready in less than 30 minutes.

It boasts several calcium-rich ingredients, such as sour cream and cheese, which provide 31% of your daily serving needs. Calcium plays a key role in heart health, nerve signaling, and muscle function (7, 8).

Ingredients (serves two) (6):

  • 1/2 kg (225 grams) minced beef
  • 2 cups (100 grams) Romanian lettuce, cut into cubes
  • 1/2 of medium avocado, slice
  • 1/4 cup (60 grams) cherry tomatoes, finely chopped
  • 1 ounce (28 grams) cheddar cheese, grated
  • 1/4 cup (60 grams) sour cream
  • 1 tablespoon (7 grams) diced red onion
  • 1 tablespoon (15 ml) extra virgin olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon ground red pepper
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil over medium heat. Add the minced beef and cook until brown.
  2. Add cumin, paprika, salt and pepper. Allow the beef to cool slightly.
  3. Mix lettuce, tomatoes, avocado and onion and serve on two plates.
  4. Spread beef on top of the salad, then garnish with cheese and sour cream.

Nutrition Facts

Per serving (serve two):

  • Calories: 555
  • protein: 25 grams
  • Thick: 47 grams
  • Carbohydrates: 9 grams
  • Fiber: 4 grams

3. Easy salmon salad with pesto

This delicious pesto-salmon salad is simple and ready in less than 20 minutes.

Salmon is one of the best sources of omega-3 fats EPA and DHA. These fatty acids are considered essential because your body cannot make them, which means they must come from your diet.

Studies have linked EPA and DHA to health benefits, including reduced inflammation, heart risk, and cancer risk (9, 10, 11, 12).

Ingredients (serves two) (6):

  • 1/2 kg (225 grams) salmon or two 4 ounce salmon fillets (225 grams)
  • 1/2 kg (225 grams) salmon or two 4 ounce salmon fillets (225 grams)
  • 4 tablespoons (60 grams) green pesto
  • 2 tablespoons (30 ml) extra virgin olive oil
  • 2 teaspoons (10 ml) lemon juice
  • Salt and pepper to taste

Instructions:

  1. Preheat your oven to 400 ℉ (200 ℃) and grease the baking dish with 1 tablespoon (15 ml) of oil.
  2. Place the salmon on the skin on the baking tray. Distribute the pesto evenly. Squeeze the lemon juice over the pesto and season with salt and pepper.
  3. Bake the salmon for 15-20 minutes or until swaying easily.
  4. While the salmon is roasting, sauté the spinach in a pan with 1 tablespoon (15 ml) of olive oil for 2 minutes or until the leaves have withered.
  5. Once cooked, remove the salmon and serve on spinach.

Nutrition Facts

Per serving (serve two):

  • Calories: 340
  • protein: 29 grams
  • Thick: 23 grams
  • Carbohydrates: 6 grams
  • Fiber: 3 grams

4. Avocado shrimp salad

This simple avocado shrimp salad is keto-ready and ready in less than 30 minutes.

Shrimp are high in protein and nutrients such as iodine. Iodine supports brain health and is needed for the production of thyroid hormones, which regulate your metabolism (13, 14).

Ingredients (serves two) (6):

  • 1/2 kg (225 grams) raw shrimp, peeled and peeled
  • 1 medium avocado, cut into cubes
  • 1/2 of red onion, cut into cubes
  • 2 cups (100 grams) Romanian lettuce, cut into cubes
  • 1/4 cup (60 grams) cherry tomatoes
  • 2 tablespoons (30 grams) butter, melted
  • 1 tablespoon (15 ml) extra virgin olive oil
  • 1 tablespoon (15 ml) lemon or lime juice
  • Salt and pepper to taste

Instructions:

  1. Heat the pan over medium heat, then add the butter and shrimp. Cook well and set the shrimp aside on a plate.
  2. In a large mixing bowl, add the lettuce, avocado and cherry tomatoes. Grate with olive oil and lemon or lime juice, then toss.
  3. Garnish with shrimp and serve. Season with salt and pepper if desired.

summary

Per serving (serve two):

  • Calories: 449
  • protein: 25 grams
  • Thick: 35 grams
  • Carbohydrates: 10 grams
  • Fiber: 7 grams

5. Salad with eggs and mayo

This creamy keto salad with egg, mayo and avocado is a great option for picnics and meals on the go.

Moreover – it is very nutritious. In particular, eggs are high in protein and fat, very full and rich in trace elements such as choline, zeaxanthin and lutein (15).

Ingredients (serves two) (6):

  • 4 hard-boiled eggs, peeled and cut into cubes into small pieces
  • 1/3 cup (66 grams) mayonnaise
  • 1 teaspoon (5 grams) Dijon mustard
  • 1/2 of medium avocado, puree
  • 1 tablespoon (6 grams) chopped garlic
  • 1 teaspoon (5 ml) lemon juice
  • Salt and pepper to taste
  • Optional: lettuce for serving

Instructions:

  1. In a medium bowl, mix the eggs, avocado puree, mayonnaise, Dijon mustard, lemon juice and herbs. Add salt and pepper to taste.
  2. Serve the egg salad as it is, or grate the mixture on a bed of lettuce

Nutrition Facts

Per serving (serve two):

  • Calories: 271
  • protein: 13
  • Thick: 23
  • Carbohydrates: 2
  • Fiber: 2 grams

6. Salad of bacon, egg and spinach

This spinach salad with bacon and eggs makes a great meal at any time of the day.

Interestingly, it is high in nutrients necessary for eye health, such as vitamin A, lutein and zeaxanthin. Vitamin A helps maintain the light-sensory cells in your eyes, while lutein and zeaxanthin act as a natural sunscreen to protect against blue light (16, 17, 18).

Ingredients (serves two) (6):

  • 4 hard-boiled eggs, peeled, finely chopped
  • 3.5 ounces (100 grams) boiled bacon, chopped or crushed
  • 4 cups (170 grams) baby spinach, raw
  • 1/2 teaspoon (2.5 ml) Dijon mustard
  • 3 tablespoons (45 ml) extra virgin olive oil
  • 1 1/2 tablespoons (22.5 grams) red wine vinegar
  • Salt and pepper to taste

Instructions:

  1. Boil the eggs in a saucepan until the egg whites and yolks harden. Meanwhile, cook the bacon on the stove in 1 tablespoon (15 ml) of olive oil until crispy.
  2. Once cooked, set aside the eggs and bacon. In a small bowl, beat the Dijon mustard, red wine vinegar and olive oil.
  3. Place the bacon, eggs and spinach in a large salad bowl. Add the dressing, toss and serve.

Nutrition Facts

Per serving (serve two):

  • Calories: 397
  • protein: 21 grams
  • Thick: 33 grams
  • Carbohydrates: 7 grams
  • Fiber: 1 gram

7. Vegan cabbage salad

Although the keto diet is often associated with animal products, it can be adapted to fit plant-based diets.

This keto salad is suitable for vegans or vegetarians and is rich in nutrients.

For example, one serving boasts over 300% of your daily needs for vitamin K, which is important for blood clotting, healthy bones and heart health (19, 20, 21).

Ingredients (serves two) (6):

  • 4 cups (170 grams) baby cabbage, finely chopped
  • 1 medium avocado, diced or diced
  • 2 tablespoons (30 grams) extra virgin olive oil
  • 1 ounce (28 grams) pine nuts
  • 1/2 tablespoon (8 ml) lemon juice
  • Salt and pepper to taste

Instructions:

  1. In a large mixing bowl, add the cabbage and olive oil. Massage the oil gently into the paste for 1-2 minutes or until the leaves soften.
  2. Add the pine nuts, lemon juice and avocado, then toss. Season with salt and pepper if desired.
  3. Serve immediately.

Nutrition Facts

Per serving (serve two):

  • Calories: 286
  • protein: 6 grams
  • Thick: 26 grams
  • Carbohydrates: 14 grams
  • Fiber: 7 grams

Ingredients to avoid

The keto diet usually limits carbohydrate intake to 20-50 grams per day to reach and maintain ketosis (1).

Thus, your keto salad should limit carbohydrate-rich foods instead of including healthy, high-fat ingredients. High-carbohydrate products to avoid include (6):

  • Fruits: Most fruits except avocado
  • Dried fruits: all dried fruits, including raisins, dates and prunes
  • Bread and cereals: rice, faro, quinoa, bulgur, croutons, etc.
  • Legumes: beans, peas, chickpeas, peanuts and others
  • Starchy vegetables: potatoes, sweet potatoes, corn, yams, etc.
  • Pasta: all types of wheat-based pasta
  • Additives with high sugar content: candied nuts, jam
  • Certain dressings: low-fat, fat-free dressings and / or sweet dressings such as mustard with honey

To increase the fat content of your salad, simply spread olive oil or avocado on your salad. You can also add healthy high-fat side dishes such as avocado or cheese.

summary

Avoid ingredients such as croutons, pasta, fruits and starchy vegetables in your keto salad, as they are too high in carbohydrates.

Bottom row

The keto diet limits carbohydrate intake to promote weight loss through ketosis.

Although it limits several food groups, you can still create delicious salads using keto-healthy ingredients and dressings.

If you are interested in this diet, try to include some of these salads in your routine.

About the author

admin

Leave a Comment