Whenever you started Keto Diet, you will tend to improvise. That is no biggie! As long as you stay with the rules, LOW CARB DIET. If you’re a fan of salad, you will love this. Just mix together all the low carb ingredients and you’re good to go. Here are some Keto salad ideas that you can try.
I weigh all the ingredients so I can compute and add up the carb contents of each salad ingredient. I use a round microwavable container with a capacity of about 400ML (16OZ) so I can easily store it on the fridge and in a way it’s easier to monitor your carb intake per container.
Keto Salad Ideas | The main ingredients
Lettuce
For lettuce, I usually use the iceberg variant which is the most popular local and much cheaper than the other variety like Romaine. Lettuce is a rich source of vitamin K and vitamin A, and a moderate source of folate and iron.
Total Carbohydrates: 3g/100g | Total Fats: 0.2g/100g
Cheese
For cheese I use cheddar. No particular brand. I buy which brand is available but I prefer Magnolia since I find the other brand saltier. Cheddar cheese is a good source of fats that is also important on Keto diet.
Total Carbohydrates: 1.3g/100g | Total Fats: 32g/100g
Mayonnaise
It won’t be a salad without the mayo dressing. Though some use vinegar for their salad. This is where you get the majority of your fats.
Total Carbohydrates: 0.6g/100g | Total Fats: 75g/100g
Keto Tuna Egg Salad
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- 155g tuna flakes in oil (drained)
- 2pcs boiled eggs
- 20g lettuce
- 10pcs green olives
- 20g cheddar cheese
- 20g mayonnaise
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Total Carbohydrates: 6.3g/serving | Total Fats: 50.1g/serving (approximate only)
Keto Chicken Salad
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- 200g chicken breast (boiled) fats-28
- 20g cucumber (sliced) carbs-3.1
- 20g lettuce
- 10pcs black olives -10.7
- 20g cheddar cheese (chopped) fats-6.4
- 20g mayonnaise fats-15
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Total Carbohydrates: 3.3g/serving | Total Fats: 60.1g/serving (approximate only)
