Published by Healthline ( https://www.healthline.com/nutrition )

The ketogenic diet is a very-low-carb, high-fat eating method that’s popular for weight loss.

It typically involves limiting carb intake to 20–50 grams per day to stimulate ketosis — a metabolic state in which your body starts using ketones for energy instead of glucose. However, because it can be restrictive, you may wonder what salads you can eat on a keto diet. Notably, keto salads should be low in carbs but high in healthy fats and protein.

Here are 7 simple and delicious keto salads, plus recipes.

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1. Grilled chicken salad

This grilled chicken salad is not only high in protein but also a great source of healthy fats like oleic acid from its olives, extra virgin olive oil, and avocado.

Numerous test-tube and animal studies link oleic acid to reduced inflammation, enhanced immunity, and potential anticancer effects.

Ingredients (serves two) (6):

1/2 pound (225 grams) of chicken thigh, grilled, sliced
4 cups (200 grams) of romaine lettuce, chopped
1/4 cup (60 grams) of cherry tomatoes, chopped
1/2 of a medium cucumber, thinly sliced
1/2 of a medium avocado, sliced
1 ounce (28 grams) of feta cheese, crumbled
1 ounce (28 grams) of olives, pitted, sliced
2 tablespoons (30 ml) of red wine vinegar
3 tablespoons (45 ml) of extra virgin olive oil
2 garlic cloves, crushed
1 teaspoon of fresh thyme
Salt and pepper to taste

Instructions:

Coat the chicken with salt, pepper, garlic, and thyme.
Heat the olive oil over medium-high heat. Add the chicken and cook until brown. Once cooked thoroughly, remove the chicken from heat.
In a large bowl, arrange the lettuce, cherry tomatoes, cucumber, avocado, and olives as desired. Once the chicken has cooled, add it to the salad.
Drizzle with red wine vinegar and additional olive oil if desired.
nutrition factsPer serving (serves two):

Calories: 617
Protein: 30 grams
Fat: 52 grams
Carbs: 11 grams
Fiber: 4 grams

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2. Taco salad

This healthy taco salad is ready in under 30 minutes.

It boasts several calcium-rich ingredients, such as sour cream and cheese, to provide 31% of your daily needs per serving. Calcium plays a key role in heart health, nerve signaling, and muscle function (7Trusted Source, 8Trusted Source).

Ingredients (serves two) (6):

1/2 pound (225 grams) of ground beef
2 cups (100 grams) of romaine lettuce, chopped
1/2 of a medium avocado, sliced
1/4 cup (60 grams) of cherry tomatoes, chopped
1 ounce (28 grams) of cheddar cheese, grated
1/4 cup (60 grams) of sour cream
1 tablespoon (7 grams) of diced red onions
1 tablespoon (15 ml) of extra virgin olive oil
1 teaspoon of ground cumin
1 teaspoon of ground paprika
Salt and pepper to taste

Instructions:

Heat olive oil over medium-high heat. Add ground beef and cook until brown.
Add cumin, paprika, salt, and pepper. Let the beef cool slightly.
Mix the lettuce, tomatoes, avocado, and onion, and serve on two plates.
Top the salad with beef, then garnish with cheese and sour cream.
nutrition factsPer serving (serves two):

Calories: 555
Protein: 25 grams
Fat: 47 grams
Carbs: 9 grams
Fiber: 4 grams

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3. Easy pesto-baked salmon salad

This delicious pesto-salmon salad is simple and ready in under 20 minutes.

Salmon is one of the best sources of the omega-3 fats EPA and DHA. These fatty acids are considered essential because your body cannot create them, meaning that they must come from your diet.

Studies link EPA and DHA to health benefits, including reduced inflammation, heart disease risk, and cancer risk

Ingredients (serves two) (6):

1/2 pound (225 grams) of salmon or two 4-ounce (225-gram) salmon fillets
8 ounces (220 grams) of baby spinach, raw
4 tablespoons (60 grams) of green pesto
2 tablespoons (30 ml) of extra virgin olive oil
2 teaspoons (10 ml) of lemon juice
Salt and pepper to taste

Instructions:

Preheat your oven to 400℉ (200℃) and grease a baking dish with 1 tablespoon (15 ml) of oil.
Place the salmon skin-down on the baking dish. Spread the pesto evenly on top. Squeeze the lemon juice over the pesto and season with salt and pepper.
Bake the salmon for 15–20 minutes, or until it flakes easily.
While the salmon is baking, sauté the spinach in a pan with 1 tablespoon (15 ml) of olive oil for 2 minutes, or until the leaves have wilted.
Once cooked, remove the salmon and serve it over the spinach.
nutrition factsPer serving (serves two):

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

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4. Avocado-shrimp salad

This simple avocado-shrimp salad is keto-friendly and ready in under 30 minutes.

Shrimp is high in protein and nutrients like iodine. Iodine aids brain health and is required for making thyroid hormones, which regulate your metabolism (13Trusted Source, 14Trusted Source).

Ingredients (serves two) (6):

read full article and another 4 recipes at Healthline website:

https://www.healthline.com/nutrition/keto-salads?slot_pos=article_1&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=authoritynutrition&utm_content=2019-09-02&apid=#3.-Easy-pesto-baked-salmon-salad

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