Salads are staples on the ketogenic diet. We tend to like a bit of variety in our diets and it can be easy to get sick of the same old salad especially if you are just using the regular iceberg lettuce and cucumbers. When you are on the ketogenic diet, you want to eliminate the high carbohydrate vegetables and salad toppings. Therefore, you will want to find some substitutes for your favorite croutons.I keep salad ingredients handy in my kitchen and tend to mix and match them up. Here is a list of some of the regulars that appear in my salads:
- Romaine lettuce
- Chopped red onions
- Deviled Eggs
- Frozen peas (small amount, they can be high in carbohydrates)
- Grated carrot (higher in carbs, so use sparingly)
- Red onions
Other healthy salad ideas that you can incorporate if you are doing the ketogenic diet:
- Different lettuces – endive, red leaf, green leaf
- Shredded cabbage
- Kalamata olives
- Spring onions
- Tomatoes, cherry tomatoes
- Chopped celery
- Radishes and radish leaves
Healthy Protein ideas for your salad:
- Tuna fish
- Canned Salmon
- Slices of leftover pot roast
- Boiled Eggs
- Deviled Eggs
- Chopped Ham
- Diced chicken
Ketogenic Salad Topping Substitutes for Croutons:
- Slivered or sliced almonds
- Chopped walnuts
- Hemp hearts
- Sunflower seeds
- Parmesan Cheese
- Blue Cheese crumbles
- Shredded cheddar cheese
- Pine nuts
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Keto Salad Dressing Options
For my ketogenic salads, I tend to use a teaspoon of apple cider vinegar and olive oil. Then I sprinkle salt, pepper and parmesan cheese over my salad. It brings out the flavor of the salad ingredients and isn’t high in carbohydrates. There are a lot of salad dressing options that are still relatively low in carbohydrates. Just make sure that you are reading the nutrition label to ensure that you don’t use too much for you daily carbohydrate intake.
Some great options for keto salad dressings include:
- Blue cheese
- Newman’s Italian Dressing
- Cesar Salad Dressing
Most of the bottled salad dressing options come in about 1 carbohydrate per serving, so it fits well into the ketogenic diet, but you may still want to consider making your own salad dressing to avoid soybean oil or added ingredients that are often added to preserve foods.
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6 thoughts on “Healthy Salad Ideas and Keto Salad Dressing”
This is a really interesting article as I love salad but tend to run out of ideas of what I can mix in. I wasn’t aware that you can even have bacon, oily fish and eggs in a Keto salad. I quite like cheese as well. Is there any type of cheese you can add as a main ingredient – apart from the various cheese toppings? Also, I think the dressing is really important in a salad as it gives it the final touch. Do all the ready-made dressings you can buy contain preservatives or can you recommend any without?
Interesting. Haven’t tried keto diet yet but sounds good. I am currently doing Intermittent Fasting (IF). Any experience?
I’m not the biggest fan of salads and I tend to overload on the dressing a bit too much. Any idea on the calorie counts of those dressings?
also, I wasn’t aware of using apple cider vinegar on salads. I merely assumed that it would taste bitter so let it go. thanks for the tip!
I’m not counting calories, so I don’t know the calorie count. With the ketogenic diet, you are focused on the fat, carbohydrate and protein count. All of these dressings are about one carbohydrate or less.
Wow, what a lovely recipe. Look nutritious, yummy as easy to prepare. I will try this today for sure. In this era when we all are so attracted towards unhealthy fast foods, sharing posts like this is a superb job. It will encourage every reader to eat healthy and at the same time it is very easy to busy people can make it as well and I can say this being a busy mum of two. Looking forward for more useful posts from you, thank you so much.
What a great article. I am a big fan of keto diet, need to try this salad.