It’s the summertime season, and what better way to celebrate this period than munching on a delicious summer salad? Summer salad comes in different varieties, and we think it’s high time you try as many as possible. Fret not, as all of these are guaranteed to fit with your ketogenic diet. Here are our best keto summer salad recipes!
Let’s start off with a summer salad utilizing zucchini noodles. This salad recipe is free from gluten and uses only three other ingredients: sliced cherry tomatoes, mozzarella pearls, and fresh basil. For the dressing, however, you’d need extra virgin olive oil, red wine vinegar, fresh lemon juice, salt, pepper, and garlic powder.
So, how do you accomplish this? Put the salad ingredients in one bowl and the dressing ones in another, then mix them together. Each serving packs 152 calories, 11.7g fat, 4.9 net carbs, and 8.4g protein.
You don’t need to have impressive knife cutting techniques to make this possible. After all, you’ll be using broccoli slaw mix acquired from any regular grocery store. Can you make this ketogenic salad in five minutes? Yes!
Just mix the ingredients, toss them properly, and apply the broccoli slaw. Store it in the refrigerator for a while since this is best consumed cold. Each serving has 110 calories, 2g protein, 10g fat, and just 2g net carbs.
Here’s a video of preparing a low-carb broccoli slaw:
Here’s a low-carb salad recipe that people on a ketogenic or paleo diet will love. Plus, it has a fresh and spicy flavor. You’ll just need two large cucumbers, half a cup of chopped cilantro leaves, and a quarter cup of toasted sesame seeds to make the salad.
As for the dressing, you’d have to prepare lime juice, salt, black pepper, sesame oil, minced garlic, apple cider vinegar, soy sauce, fish sauce, and either red pepper flakes or bird’s eye chilies. Every serving has 127 calories, 8.29g fat, and about five grams of carbohydrates.
If you’re tired of eating coleslaw that’s basically flooded with mayonnaise, here’s a recipe that ensures a smooth and creamy dressing instead. Here’s a tip: You can save quite a bit of money if you buy chopped coleslaw instead of white cabbage in grocery stores.
This recipe can serve up to four people. Each serving contains 165 calories,14g fat, 4g protein, and 5 net carbs.
How about some chicken in your keto-friendly summer salad? You might want to have some chicken breasts, but we highly recommend getting the chicken thighs. In particular, you want them to be skinless and boneless.
To enhance the chicken flavor, you can add garlic, paprika powder, onion, and salt. Now, this Asian-American salad is good for six people. Each serving packs 256 calories, 10.5g fat, 7g net carbs, and a whopping 29g protein.
If there’s a salad recipe that evokes the summer sensation well, it’s this one. Ripe tomatoes, fresh lemon, and spiralized zucchini noodles are combined to create an amazing salad dish — and it only takes 10 minutes to prepare!
Like the previous recipe, this one provides six servings. Each one has 109 calories, 81 of which come from fat. There are also 9g fat, 3g carbohydrates, 2g protein, and a bit of Vitamin A, C, calcium, and iron.
The salad dressing here is already packed with so many flavors, but everything tastes so much better once you include the fried chicken and the salad itself. After all, the dressing is made up of thigh or breast fillets, salt, honey, minced garlic, Italian seasoning, water, olive oil, and balsamic vinegar.
Do note that it will take about seven minutes each for the sides of the skinless and boneless chicken to be crispy and thoroughly cooked. Every serving of this ketogenic salad has 483 calories, 37.8g fat, 11.2g net carbs, and 21.2g protein.
Here’s a keto-friendly summer salad that takes only 20 minutes to prepare. It’s free of gluten and sugar — and it will surely fill you up for lunch or dinner. Instead of sugar, this uses a sweeter known as powdered erythritol to add a bit of sweetness to the dressing.
This is enough for six servings, with each one having 368 calories, 31g fat, 18g protein, and only 2g net carbs. Also, the ground beef needs to be stir-fried for 10 minutes at most to let it turn brown and lose moisture.
How about a salad that uses four hard-boiled eggs and a diced avocado? Preparation time is just 15 minutes, and this summer salad doesn’t even need mayonnaise. In addition, there’s a balance of texture with the smooth eggs and the crispy bacon slices.
Every serving of the avocado egg salad packs 269 calories, with 189 of it coming from fat alone! Also, a serving has 21g fat, 11g protein, and a mere 5g net carbs.
Are you in need of a lot of protein for lunch? Do you want a fulfilling side dish for dinner? Well, this avocado tuna salad is the answer. The avocado ensures a creamy texture while both the lemon juice and cilantro enhance its flavor.
To get the best out of this avocado tuna salad, eat it within the first three hours after preparation. Otherwise, the cucumbers will no longer be that crispy. Every serving has 304 calories, 20g fat, 22g protein, and only 4g net carbs.
12. Easy Amish Broccoli Cauliflower Salad in Creamy Dressing
What gives this summer salad its tangy flavor is the sharp cheddar cheese. Some people prefer to use the grated variant, but there’s no harm in using cubed cheddar cheese as well. Of course, you can replace the cheddar cheese for parmesan — even an addition of sunflower seeds is welcomed.
Preparing this Amish salad requires just 20 minutes of your time. You can make up to seven servings, with each one containing 324 calories, 32g fat, 3g net carbs, and 7g protein.
How about an Italian-inspired ketogenic summer salad? This only takes 15 minutes of preparation. It’s good for four people, with every serving packing 289 calories, 24g fat, 4g net carbs, and 11g protein. There are also decent amounts of potassium, calcium, and iron.
The vinaigrette requires just a few ingredients: olive oil, cracked pepper, salt, red wine vinegar, and Italian seasoning. Toss the ingredients well to ensure that the salad gets the tangy flavor from the red wine vinegar.
This summer salad packs more carbohydrates than the other entries here, but that’s not alarming when you consider the huge serving size. Plus, the fat and protein content is pretty high as well. In particular, one serving weights 866 grams and has 563 calories.
You’ll get 30.9g fat, 21.8g net carbs, and a staggering 41.8g protein. Moreover, there’s more than enough Vitamin A and C to complete your reference daily intake. It’s easy to make, but ingredients such as parsley, mint, kalamata olives, and balsamic vinegar give it a variety of flavors.
Here’s a recipe that takes advantage of summer tomatoes. Combined with basil, balsamic vinegar, olive oil, skim mozzarella, arugula, and salt and pepper, the ripe tomatoes create a ketogenic salad. Of course, it’s best to prepare a small blender for some of the ingredients.
This recipe is good for two people. Each serving contains 276.6 calories, 23g fat, 12.2g protein, and 7.3g net carbs. If you don’t any salt, the sodium content can be reduced to just 349.2mg.
This time, we’ll go back to mayonnaise, especially since most variants of it don’t have any carbohydrates — good news for people on a ketogenic diet. To improve the flavor of this low-carb salad, please place it in the refrigerator for about an hour before consuming it.
In just 10 minutes, you’ll have this ready. It’s good for eight people, with each serving containing 287 calories, 26.73g fat, 2.71g net carbs, and 5.94g protein.
17. Barbecued Seafood Salad with Garlicky Greek Yogurt Dressing
Are you ready to have a fulfilling lunch? This summer salad is simply irresistible! For one, you’ll be having salmon fillets, calamari rings, and shrimp or prawn — a very delicious seafood feast indeed.
Plus, there are lemons, lettuce leaves, salt, parsley, crushed garlic, and olive oil to bring everything together and create a flavorful dish. Each serving has 312 calories, 10g fat, 7g carbs, and an unbelievable 50g protein! Who said a salad can’t help you build your muscles?
This is a picnic salad that uses cauliflower instead of potatoes to get rid of the high carb content. You’ll have to prepare fresh cauliflower alongside mayonnaise, white vinegar, celery, and scallions. When you steam the florets, don’t let it become mushy — the ideal texture of the cauliflower is soft.
Preparation and cooking each take 15 minutes, which means you’ll be done in half an hour. You’ll get a dozen servings, with each one containing 143 calories,13g fat, 4g net carbs, and 2g protein.
Zucchini noodles aren’t the only ingredients you can use to include pasta in your summer salad. Here, we use low-carb penne pasta and combine it with cherry tomatoes, Dijon mustard, sour cream, avocado oil mayonnaise, fresh asparagus, and salt and pepper.
It takes only 10 minutes to boil the penne pasta. During the final minute of boiling, put in the asparagus. Afterward, drain the boiling water and rinse the penne and asparagus using cold water. Each serving packs 315 calories, 23g fat, 8g net carbs, and 13g protein.
This chicken salad might just be the best you’ll ever have, especially due to its creamy texture and the crumbled bacon. The recipe here is good for two people. Each serving has an amazing 552 calories, with 333 of those coming from fat.
Likewise, every serving contains 37g fat, 48g protein, and a single gram of carbohydrates — a heaven-sent amount for people on a ketogenic diet.
There you have it! Twenty different summer salad recipes that are guaranteed to maintain your state of ketosis. Basically, you can have a new salad for every single workday of the month! Isn’t that just incredible?
You can enjoy a salad with broccoli, zucchini noodles, shrimp, bacon, or chicken. There’s no end to the variety of keto summer salad recipes to enjoy! We hope this helped you find your next favorite salad dish. If you have any queries, feel free to send us a comment.