Low-carb diets like keto and paleo have surged in popularity in recent years. While reducing carbs can be beneficial for health and weight loss, it does present a challenge when it comes to building delicious, balanced meals. Salads are a perfect low-carb option, allowing you to load up on fresh veggies, protein, and healthy fats. Keep reading for 0 irresistible low-carb salad recipes you’ll want to try today!
What is a low-carb salad?
A low-carb salad simply limits carbohydrate-dense ingredients like grains, starchy vegetables, and sugary dressings. Low-carb salads emphasize non-starchy veggies, lean proteins, healthy fats like olive oil and avocado, nuts and seeds. The possibilities are endless!
Benefits of low-carb salads
Low-carb salads provide volume and nutrients without spiking blood sugar. They can help increase satiety and fat loss on low-carb diets while providing antioxidants, fiber, vitamins, and minerals. Build your low-carb salads with a variety of colorful veggies for a nutrient powerhouse.
5 Irresistible Low-Carb Salad Recipes
Greek Salmon Salad
Ingredients:
- 5 oz wild salmon, grilled or baked
- 2 cups romaine lettuce, chopped
- 1/2 cup cucumber, diced
- 1/4 cup kalamata olives, pitted and halved
- 1/4 cup crumbled feta cheese
- 1 tbsp olive oil
- 1 tbsp red wine vinegar
- 1 tsp oregano
- Salt and pepper to taste
Instructions:
- Grill or bake salmon until opaque and flakes easily with a fork. Allow to cool.
- In a salad bowl, combine lettuce, cucumber, olives and feta.
- Whisk together olive oil, vinegar, oregano, salt and pepper.
- Top salad with salmon and drizzle with vinaigrette.
Bacon Ranch Chicken Salad
Ingredients:
- 10 oz cooked chicken breast, diced
- 4 cups romaine lettuce, chopped
- 4 slices cooked bacon, crumbled
- 1/2 cup cheddar cheese, shredded
- 1/4 cup ranch dressing
- 1 avocado, sliced
- Salt and pepper to taste
Instructions:
- In a salad bowl, combine chicken, lettuce, bacon, cheese and ranch dressing.
- Top with sliced avocado and season with salt and pepper.
Taco Salad
Ingredients:
- 1 lb ground beef or turkey, browned
- 3 cups romaine lettuce, chopped
- 1/2 cup salsa
- 1/4 cup shredded cheddar cheese
- 2 tbsp taco seasoning
- 1 avocado, diced
- 1 tbsp olive oil
- Juice of 1 lime
- Salt and pepper to taste
Instructions:
- Brown ground meat with taco seasoning.
- In a salad bowl, combine lettuce, ground meat, salsa and cheese.
- In a small bowl, mash avocado with olive oil, lime juice, salt and pepper.
- Top salad with avocado mixture.
Thai Peanut Chicken Salad
Ingredients:
- 10 oz cooked chicken breast, shredded
- 3 cups cabbage, shredded
- 1 bell pepper, sliced
- 1/4 cup peanut butter
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tbsp rice vinegar
- 1 tsp garlic, minced
- 1 tsp ginger, minced
- 1/4 cup peanuts, chopped
Instructions:
- In a small bowl, whisk together peanut butter, soy sauce, sesame oil, rice vinegar, garlic and ginger.
- In a salad bowl, combine chicken, cabbage, bell pepper and peanuts.
- Drizzle salad with peanut dressing and toss to coat.
Steak Cobb Salad
Ingredients:
- 6 oz flank steak, grilled and sliced
- 3 cups mixed greens
- 2 slices bacon, cooked and crumbled
- 2 hard boiled eggs, chopped
- 1/4 cup blue cheese crumbles
- 1 avocado, diced
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- Salt and pepper to taste
Instructions:
- Grill flank steak to desired doneness and let rest 5 minutes. Slice against the grain.
- In a salad bowl, combine mixed greens, steak, bacon, eggs, blue cheese and avocado.
- Drizzle with olive oil, vinegar, salt and pepper and toss to coat.
Tips for Making Delicious Low-Carb Salads
Use a variety of vegetables
Load up on leafy greens, cruciferous veggies, peppers, cucumbers, tomatoes and more. The more colors, the more nutrients.
Include healthy fats
Healthy fats like olive oil, avocado and nuts will help keep you full. They also help your body absorb fat-soluble vitamins.
Pick your protein
Chicken, steak, salmon, tuna, eggs and cheese are all great low-carb protein sources.
Make your own dressing
Store-bought dressings often contain added sugars. Make your own instead with oil, vinegar and herbs.
Conclusion
Summary of low-carb salad recipes
The recipes included Greek salmon salad, bacon ranch chicken salad, taco salad, Thai peanut chicken salad and steak cobb salad. They featured fresh vegetables, lean proteins and healthy fats.
Final tips for enjoying low-carb salads
With the endless possible combinations, low-carb salads don’t have to get boring. Get creative with ingredients and dressings, meal prep a few servings at a time, and enjoy salad for lunch or dinner. Your body will thank you!
FAQs
What are some low-carb dressing options?
Some delicious low-carb dressing ideas include olive oil and balsamic vinegar, lemon juice and olive oil, tahini and lemon, plain Greek yogurt mixed with herbs and spices, or make your own ranch with yogurt, olive oil, garlic and herbs.
Can I add some starchy veggies like sweet potato to a low-carb salad?
You can add small amounts of starchy vegetables like beets or sweet potato to keep the carb count lower. Limit to about 1/4 cup per serving.
What about low-carb salad croutons?
You can make your own low-carb croutons by cutting low carb tortillas or seed bread into cubes and baking with oil and spices. You can also top salads with nuts and seeds instead.
Are pre-bagged salad greens low-carb?
Pre-bagged lettuce and salad greens are very low-carb friendly. Just check the labels and avoid any with sugary dressing. Make your own dressing to control carbs and ingredients.
Can I make my salads more filling?
Adding healthy fats like olive oil, avocado, cheese, nuts and seeds will help make your salads more satiating. Including a good protein source is also key.
