5 Most Delicious Easy to Make Keto Salads

The keto diet is eating low-carb, high fat, famous for weight loss. It includes reducing carb consumption to 50 grams per day to get into ketosis, a metabolic state in which your body uses ketones for energy rather than glucose. Since salad dressings may contain carbs, they are not always suitable for people on a keto diet. However, there are some delicious, easy to make keto salads, which are low in carbs, but high in good fat and protein.

1. The Taco salad

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Taco salad is keto friendly and easy to make salad. You can make this salad in less than 30 minutes. It contains calcium-rich products such as sour cream and cheese, which can provide 31% of your daily requirements. In addition, calcium plays the leading role in proper heart function, nerves, and muscles. The following ingredients for taco salad can serve 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

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. The nutrition facts for taco salad that serve two:

  • Calories 554,
  • Fat 46 grams,
  • Protein 24 grams
  • Carbs 9 grams
  • Fiber 4 grams,

2. The Avocado-Shrimp Salad

The avocado shrimp is a keto-friendly tasty salad. You can prepare this salad in less than 30 minutes. Shrimps are high in nutrients such as protein and iodine. Iodine is good for your brain and thyroid hormones that control your metabolism. The following ingredients for avocado shrimp salad serve two:

  • 1/2 pound (225 grams) peeled 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
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

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 with salt and pepper. The nutrition facts for avocado shrimp salad that serve two:

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

3. Egg and Mayonnaise Salad

Egg and mayonnaise is another appetizing keto friendly salad. Eggs are rich in protein and fat that are very filling, and rich in micronutrients such as choline, zeaxanthin, and lutein. It is also a brilliant choice for people on the go. The following ingredients serve 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

Mix the eggs, mashed avocado, mayonnaise, mustard dijon, and lemon juice in a bowl. Add salt and pepper to taste. Serve the salad as it is. The nutrition facts for egg and mayonnaise salad that serve two:

  • Calories 271
  • Fat 23 grams
  • Protein 13 grams
  • Carbs 2 grams
  • Fiber 2 grams,

4. The Grilled Chicken Salad

This grilled chicken salad is a high in protein keto salad. It is also an excellent source of healthy fat, such as olive oil and avocado. Various test tubes and animal studies show that the oleic acid olive can reduce inflammation, increase immunity. The following ingredients for grilled chicken salad serve 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

Coat the chicken with pepper, salt, garlic, and thyme. Heat the olive oil. Add the chicken until cooking. Once the chicken is cooked, remove from the heat. Arrange the lettuce, cherry tomato, cucumber, avocado, and olives in a big bowl. Add the chicken to the salad. Sprinkle lemon, apple cider vinegar, and extra olive oil. The nutrition facts for grilled chicken salad that serve two:

  • Calories 617
  • Fat 52 grams
  • Protein 30 grams
  • Carbs 11 grams
  • Fiber 4 grams,

5. The Easy Pesto Baked Salmon Salad

You can prepare this tasty keto salad in less than 20 minutes. Salmon is one of the finest sources of EPA and DHA omega-3 fats. These fatty acids are essential because your body can’t make them. Studies show that EPA and DHA can reduce the risks of many health problems. For example, it can reduce inflammation and promote heart health. The following ingredients for pesto baked salmon salad serve 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

Heat oven to 200 ° C and apply 1 tablespoon of oil to the 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. The nutrition facts for easy pesto baked Salmon that serve two:

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

Conclusion

The keto diet limits the consumption of carb to get into ketosis, a metabolic condition in which your body uses ketones instead of glucose for energy. Since it limits many foods, 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.

Suggested article: 11 super healthy foods to eat on a ketogenic diet

References

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Naeem Durrani BSchttps://defatx.com/
I am a retired pharmacist, nutrition expert, journalist, and more. My interests include medical research, and the scientific evidence around effective wellness practices, which empower people to transform their lives.

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