DefatX » Ketogenic Diet » 5 Most Delicious Easy to Make Keto Salads

5 Most Delicious Easy to Make Keto Salads

The ketogenic diet is eating low-carb, high fat famous for weight loss. It includes reducing carb consumption to 30–50 grams per day to boost ketosis, a metabolic state in which your body uses ketones for energy rather than glucose. You may wonder what salads you can eat on a keto diet, though, because you limit carbs. Therefore, Keto salads, in particular, should be small in carbs, but high in good fat and protein.

1. The Taco salad

In less than 30 minutes, you can make this taco salad. It contains calcium-rich products such as sour cream and cheese to supply 31 percent of your daily requirements. In addition, calcium plays the primary role in the functioning of the heart, nerves, and muscles.

NUTRITION FACTS

  • Per serving (serves two):
  • Fat: 46 grams
  • Calories: 554
  • Protein: 24 grams
  • Carbs: 9 grams
  • Fiber: 4 grams

Ingredients (serves two) :

  • 1/2 pound (225 grams) of ground beef
  • 1/2 sliced medium avocado,
  • 2 cups (100 grams) chopped romaine lettuce,
  • 1/4 cup (60 grams) chopped cherry tomatoes,
  • 1 ounce (28 grams) grated cheddar cheese,
  • 1/4 cup (60 grams) sour cream
  • 1 tablespoon (7 grams) diced red onions
  • 1 tablespoon extra virgin olive oil
  • a teaspoon of ground cumin
  • 1 teaspoon of ground paprika
  • Salt and pepper to taste

Instructions:

Heat olive oil. Add ground beef until it cooks. Add cumin, pepper, salt, and paprika. Let the beef cool down moderately. Mix the lettuce, tomatoes, avocado, and onion together and serve on two plates. Top the salad with the beef and dress with sour cream and cheese.

2. The Avocado-Shrimp Salad

This easy keto-friendly avocado-shrimp salad is prepared in less than 30 minutes. Shrimps are high in protein and iodine-like nutrients. Iodine helps the health of your brain and is required to make thyroid hormones that control your metabolism.

NUTRITION FACTS

Per serving (serves two):

  • Calories: 449
  • Fat: 35 grams
  • Protein: 25 grams
  • Carbs: 10 grams
  • Fiber: 7 grams

Ingredients (serves two):

  • 1/2 pound (225 grams) peeled and deveined raw shrimp
  • 1 medium avocado, diced
  • 1/2 of red onion, diced
  • 2 cups (100 grams) chopped romaine lettuce
  • 1/4 cup (60 grams) cherry tomatoes
  • 2 tablespoons (30 grams) butter, melted
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

Instructions:

Heat the pan, add the butter and shrimp. Cook and place the shrimp on a plate. Add the lettuce, avocado, and cherry tomatoes in a big mixing bowl. Add olive oil and lemon juice. Garnish and serve with shrimp. Season if desired with salt and pepper.

3. Egg-and-Mayonnaise Salad

An excellent choice on-the-go meal is this creamy keto salad with egg, mayonnaise, and avocado. It is very nutritious. Eggs are rich in protein and fat, very filling, and rich in micronutrients such as choline, zeaxanthin, and lutein.

NUTRITION FACTS

Per serving (serves two):

  • Calories: 271
  • Fat: 23
  • Protein: 13
  • Carbs: 2
  • Fiber: 2 grams
  • Ingredients (serves two):
  • 4 hard-boiled eggs, peeled and diced into small pieces
  • 1/3 cup (66 grams) mayonnaise
  • 1 teaspoon (5 grams) Dijon mustard
  • 1/2 mashed medium avocado
  • 1 tablespoon (6 grams) chopped chives
  • 1 teaspoon lemon juice
  • Salt and pepper to taste

Instructions:

Mix the eggs, mashed avocado, mayonnaise, mustard Dijon, lemon juice, and herbs in a bowl. Add salt and pepper to taste. Serve the salad as it is.

4. The Grilled Chicken Salad

This grilled chicken salad is not only high in protein but also an excellent source of healthy fats from its olives such as oleic acid, additional virgin olive oil, and avocado. Various test tubes and animal studies combine oleic acid with decreased inflammation, increased immunity, and potential effects on cancer.

NUTRITION FACTS

  • Per serving (serves two):
  • Calories: 617
  • Fat: 52 grams
  • Protein: 30 grams
  • Carbs: 11 grams
  • Fiber: 4 grams

Ingredients (serves two):

  • 1/2 pound (225 grams) of chicken thigh, grilled, sliced
  • 4 cups (200 grams) chopped romaine lettuce
  • 1/4 cup (60 grams) chopped cherry tomatoes,
  • 1/2 sliced cucumber,
  • 1/2 sliced avocado,
  • 1 ounce (28 grams) crumbled feta cheese
  • 1 ounce (28 grams) olives, pitted, sliced
  • 2 tablespoons apple cider vinegar
  • 3 tablespoons extra virgin olive oil
  • 2 crushed garlic cloves
  • 1 teaspoon fresh thyme
  • Salt and pepper to taste

Instructions:

Coat the chicken with pepper, salt, garlic, and thyme. Heat the olive oil. Add the chicken until cook. Once the chicken is cooked, remove from the heat. Arrange the lettuce, cherry tomato, cucumber, avocado, and olives as requested in a big bowl. Add it to the salad once the chicken has cooled. If desired, sprinkle with lemon and extra olive oil.

5. The Easy Pesto-Baked Salmon Salad

This delicious salad is easy and prepared in less than 20 minutes. Salmon is one of the finest sources of EPA and DHA omega-3 fats. These fatty acids are considered essential because your body can’t make them. Studies link EPA and DHA to health benefits, including reduced inflammation, heart disease risk, and cancer risk.

NUTRITION FACTS

Per serving (serves two):

  • Calories: 340
  • Fat: 23 grams
  • Protein: 29 grams
  • Carbs: 6 grams
  • Fiber: 3 grams

Ingredients (serves two):

  • 1/2 pound (225 grams) salmon fillets
  • 8 ounces (220 grams) raw baby spinach
  • 4 tablespoons (60 grams) green pesto
  • 2 tablespoons extra virgin olive oil
  • 2 teaspoons lemon juice
  • Salt and pepper to taste

Instructions:

Heat your oven to 200 ° C and apply 1 tablespoon of oil to a baking dish. Place salmon fillets on the baking dish. Spread the pesto on top. Squeeze the lemon juice and season with salt and pepper over the pesto. Bake the salmon for 15-20 minutes. While baking the salmon, fry the spinach for 2 minutes in a pan with 1 tablespoon of olive oil. Remove the salmon once cooked and serve over the spinach.

Bottom Line

The keto diet limits the consumption of carb to encourage ketosis weight loss. Since it limits multiple food groups, using keto-friendly ingredients and dressings, you can still make delicious keto salads. Try to add a few of these keto salads into your routine if you are interested in this diet.

References

Calcium intake: good for the bones but bad for the heart? An analysis of clinical studies. Arch Endocrinol Metab. 2016.

Role of Iodine in Metabolism. Recent Pat Endocr Metab Immune Drug Discov. 2017.

Omega-9 Oleic Acid, the Main Compound of Olive Oil, Mitigates Inflammation during Experimental Sepsis. Oxid Med Cell Longev. 2018.

Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health. Calif Agric (Berkeley). 2011.

Omega-3 fatty acids and cardiovascular disease. Eur Rev Med Pharmacol Sci. 2015.

Terms of Use: The information on this website is provided for educational purposes only and is not intended to provide personal medical advice. If you have questions about a medical condition, consult your doctor or another qualified health provider. Never ignore professional medical advice because of something you have read on this website. The Nutrition Source on this website makes no product recommendations or endorsements.

Naeem Durrani BSchttps://defatx.com/
I am a freelance health and wellness writer. My interests include medical research, and the scientific evidence around effective wellness practices, which empower people to transform their lives.
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