Healthy Salad Ideas and Keto Salad Dressing

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
  • Spinach
  • Chopped red onions
  • Deviled Eggs
  • Peppers
  • Frozen peas (small amount, they can be high in carbohydrates)
  • Grated carrot (higher in carbs, so use sparingly)
  • Red onions
  • Avocado

Other healthy salad ideas that you can incorporate if you are doing the ketogenic diet:

  • Sprouts
  • Different lettuces – endive, red leaf, green leaf
  • Kale
  • Broccoli
  • Shredded cabbage
  • Kalamata olives
  • Olives
  • Spring onions
  • Tomatoes, cherry tomatoes
  • Chopped celery
  • Radishes and radish leaves
  • Mushrooms
  • Zucchini

Healthy Protein ideas for your salad:

  • Tuna fish
  • Canned Salmon
  • Slices of leftover pot roast
  • Bacon
  • 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
  • Ranch
  • 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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