Getting Started with Keto Salads
Whenever you start the keto diet, you’ll find yourself improvising meals. That’s no biggie — as long as you follow the rule of low carb intake. If you’re a fan of salads, you’ll love this. Just combine low-carb ingredients, mix, and enjoy.
To track carbs, I weigh all ingredients. I use a round microwavable container (400ML / 16OZ) for easy storage and portion control. This way, it’s simpler to monitor daily carb intake per serving.
The Main Ingredients
Lettuce
I usually go for iceberg lettuce because it’s affordable and widely available locally. It’s also a good source of vitamin K, vitamin A, folate, and iron.
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Carbs: 3g/100g
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Fats: 0.2g/100g
Cheese
Cheddar cheese is my top choice. I prefer Magnolia because other brands tend to be saltier. Cheese provides a great source of healthy fats, perfect for keto.
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Carbs: 1.3g/100g
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Fats: 32g/100g
Mayonnaise
No salad is complete without mayo. This is where most of the fats come from, making it ideal for keto. Some people substitute vinegar, but mayo remains a classic.
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Carbs: 0.6g/100g
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Fats: 75g/100g
Keto Tuna Egg Salad
Ingredients:
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155g tuna flakes in oil (drained)
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2 boiled eggs
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20g lettuce
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10 green olives
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20g cheddar cheese
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20g mayonnaise
Nutrition (approx.):
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Carbs: 6.3g/serving
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Fats: 50.1g/serving
Keto Chicken Salad
Ingredients:
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200g boiled chicken breast – fats: 28g
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20g cucumber (sliced) – carbs: 3.1g
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20g lettuce
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10 black olives – fats: 10.7g
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20g cheddar cheese (chopped) – fats: 6.4g
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20g mayonnaise – fats: 15g
Nutrition (approx.):
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Carbs: 3.3g/serving
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Fats: 60.1g/serving
Final Serving Thoughts
Keto salads are simple, delicious, and flexible. With just a few staple ingredients like lettuce, cheese, and mayo, you can create different versions while keeping your carbs in check. Perfect for quick meals, easy storage, and staying keto on the go.
