21 Keto Salad Recipes That Keep Things Low-Carb
Updated: Apr. 18, 2024
Keto salad recipes are filling, low-carb meals. Even people who don't follow a keto diet will love these verdant salads filled with healthy fats and rich protein sources.
Following a keto diet doesn’t mean you have to skip out on all your favorite salads. It may just take a bit of tweaking and figuring out which dressings and add-ons work best. Once you’ve worked out which keto-friendly foods to toss into your salad, you’ll be able to mix and match to create staple meals. And if experimenting isn’t your thing, we have plenty of keto salad recipes you can follow to a T.
Some of the more protein-rich salads will keep you full long after you’ve enjoyed them, while others are a bit lighter. Pair those with easy keto recipes to make full meals. To upgrade the proteins on your leafy greens, use a few keto air-fryer recipes like steak bites or bacon-wrapped scallops.
And don’t forget—salads are super versatile! If a recipe calls for a lot of tomatoes or a certain dressing calls for Worcestershire sauce, you can always leave things out or swap them for other keto-friendly ingredients.
(Also, use this keto diet menu to plan low-carb meals!)
Feta Salmon Salad
352 calories, 18g fat, 13g carbs, 33g proteinMy son David always ordered the satisfying salmon sandwich at a local pub. In trying to replicate it, he came up with this salmon salad recipe. It’s the only recipe he’s ever made, and our entire family thinks it’s wonderful. You can use half the amount of tomatoes to lower the carbs from sugars. —Susan Griffiths, Mount Pleasant, South Carolina
Sausage Cobb Salad Lettuce Wraps
433 calories, 38g fat, 7g carbs, 15g proteinI substituted sausage for the bacon to make a lettuce roll-up your family and friends will adore. It’s flavorful, crunchy and pretty on the plate. —Devon Delaney, Westport, Connecticut
Blackened Pork Caesar Salad
458 calories, 31g fat, 8g carbs, 36g proteinWhen I cook, the goal is to have enough leftovers for lunch the next day. This Caesar with pork has fantastic flavor even when the meat is chilled. —Penny Hedges, Dewdney, British Columbia
Slow-Cooker Chicken Taco Salad
143 calories, 3g fat, 4g carbs, 24g proteinWe use this super-duper chicken across several meals, including it in tacos, sandwiches, omelets and enchiladas. My little guys love helping to measure the seasonings. —Karie Houghton, Lynnwood, Washington
Old-Fashioned Egg Salad
294 calories, 25g fat, 3g carbs, 13g proteinHere’s a pared-down version of a classic egg salad recipe. You can also add a little cream cheese for an extra-creamy spread. Serve in lettuce wraps instead of croissants to keep it keto. —Linda Braun, American Egg Board, Park Ridge, Illinois
Spicy Antipasto Salad
218 calories, 19g fat, 5g carbs, 7g proteinPacked with inviting ingredients and fabulous flavors, this salad is a favorite at all our family picnics. Use dried herbs in a pinch. —Jennifer Banahan, Lexington, Kentucky
Shrimp Scampi Spinach Salad
201 calories, 10g fat, 6g carbs, 21g proteinMy husband and I really enjoy both shrimp scampi and fresh spinach salad, so I put the two together. My oldest son loves it, too, and he’s only 3! —Jamie Porter, Garnett, Kansas
Dad’s Greek Salad
148 calories, 12g fat, 7g carbs, 3g proteinThe heart of a Greek salad recipe is in the olives, feta, cucumbers and tomatoes. Dress it with olive oil and vinegar, then add more olives and cheese. —Arge Salvatori, Little Ferry, New Jersey
Bacon Chicken Chopped Salad
348 calories, 22g fat, 6g carbs, 35g proteinHere’s one of many reasons we love tomato season. Chopped salads are so simple and such a fantastic way to eat fresh. —Donna Marie Ryan, Topsfield, Massachusetts
Tarragon Tuna Salad
151 calories, 7g fat, 4g carbs, 17g proteinIt’s surprising how a few herbs can brighten up tuna salad. Made with reduced-fat mayonnaise, this version gets its zip from mustard. It makes a terrific light lunch or Sunday brunch dish. —Billie Moss, Walnut Creek, California
Strawberry Arugula Salad with Feta
106 calories, 9g fat, 4g carbs, 2g proteinThe combination of peppery arugula, sweet strawberries and robust feta cheese may sound unusual, but one bite wins over taste buds. Opt for a balsamic vinegar with no added sugars to ensure the dressing meets keto requirements. —Carala Horne, Meridian, Mississippi
Flat Iron Steak Salad
321 calories, 25g fat, 7g carbs, 18g proteinMy steak keto salad with avocado and radishes is a big plate of summer deliciousness. I sometimes add dried cranberries and cherry tomatoes, but you can customize it to suit your tastes. —Marla Clark, Albuquerque, New Mexico
Wedge Salad with Blue Cheese Dressing
313 calories, 28g fat, 6g carbs, 8g proteinA wedge salad gets the creamy treatment when topped with blue cheese dressing (you can leave out the Worcestershire sauce since it has added sugars). Keep the extra dressing as a topper, or make it a dip for Buffalo wings. —Jenn Smith, East Providence, Rhode Island
Strawberry Kale Salad
231 calories, 19g fat, 8g carbs, 8g proteinThis fresh, zingy salad is super easy and always a crowd-pleaser! The sliced strawberries and fresh mint give it an extra summery feel, and crumbled bacon and toasted almonds add the perfect amount of crunch. —Luanne Asta, East Hampton, New York
Spinach Salad with Warm Bacon Dressing
280 calories, 25g fat, 5g carbs, 10g proteinMy spinach salad with a comforting bacon dressing is a recipe I turn to again and again in winter. It’s quick, elegant and so delicious. I can always count on compliments. —Sandy Davis, Phoenix, Arizona
Denver Omelet Salad
229 calories, 14g fat, 7g carbs, 20g proteinI love this keto-friendly recipe—it’s not your typical breakfast, but it has all the right elements: easy, healthy and fast. Turn your favorite omelet ingredients into a morning salad! —Pauline Custer, Duluth, Minnesota
Chicken Nicoise Salad
289 calories, 18g fat, 9g carbs, 24g proteinThis keto salad makes it easy to eat what’s good for you. It’s versatile, so you can use asparagus in place of green beans and salmon instead of tuna, or add garden tomatoes. And if you follow the keto diet, you’ll be happy to know this is a keto chicken salad. —Nick Monfre, Oak Ridge, New Jersey
Sesame Beef & Asparagus Salad
160 calories, 7g fat, 5g carbs, 19g proteinCooking is one of my favorite hobbies—especially when it comes to experimenting with fresh ingredients like these. This meaty salad is wonderful at the start of asparagus season. —Tamara Steeb, Issaquah, Washington
Avocado Turkey Salad
225 calories, 17g fat, 4g carbs, 16g proteinGrape tomatoes and avocado chunks add pretty color and fresh flavor to this main-dish salad. In a pinch, substitute half-and half or milk for the whipping cream, adding a teaspoon at a time until you get the desired consistency. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Grilled Steak and Mushroom Salad
299 calories, 20g fat, 6g carbs, 25g proteinMy husband loves this, especially during summertime. He says he feels like he’s eating a healthy salad and getting his steak, too! I always serve it with some homemade bread, but you can skip that if you’re following a keto diet. —Julie Cashion, Sanford, Florida
My Favorite Avocado Salad
130 calories, 12g fat, 7g carbs, 2g proteinTangy lime dressing is the perfect topper for this keto-friendly avocado salad, and strict keto followers can leave out the dash of sugar. Toasted walnuts make for crunchy goodness, but try it with any kind of nut you like. —Ilia Kaku, North Richland Hills, Texas
Keto Salad FAQ
What salad dressings are keto-friendly?
Salad dressings with no added sugars are your best bet. Because keto diets can be quite strict, it’s safer to make your own dressings than to buy them from the store. This way, you can ensure everything that goes in it is keto-friendly. Most of the recipes included in this collection call for homemade dressing.
What salads should you avoid on keto?
Any salads that use starches as a base, like potato salad and pasta salad, should be avoided. Salads with rice or other grains won’t make the cut either. Luckily, there are plenty of salad recipes that use leafy greens and low-carb vegetables as a base. And remember: croutons are a no-go. When you’re really missing the crunch of croutons, swap them out for cheese crisps!
Originally Published: May 22, 2020
