Keto salads

From WikiMD's WELLNESSPEDIA

Keto salads can be built with low-carbohydrate vegetables, proteins, healthy fats, and sugar-free dressings.
Greek salad is naturally keto-friendly when served without bread or sweet dressings.
Chicken salad can be a satisfying keto meal when made with healthy fats and low-carb vegetables.
Avocado adds healthy fat and creamy texture to keto salads.

Keto salads are salads adapted to fit a ketogenic diet, a low-carbohydrate, moderate-protein, and higher-fat eating pattern. Keto salads usually include low-carbohydrate vegetables, a protein source, healthy fats, and a dressing without added sugar, honey, corn syrup, or starch. They can be used as quick meals, side dishes, packed lunches, restaurant choices, or meal-prep options.

Common keto salad ingredients include lettuce, spinach, arugula, cabbage, cucumber, avocado, celery, radish, zucchini, broccoli, cauliflower, mushroom, olives, cheese, eggs, chicken, beef, salmon, tuna, shrimp, bacon, olive oil, avocado oil, mayonnaise, sour cream, Greek yogurt, lemon juice, vinegar, herbs, and spices.

Overview[edit]

A well-designed keto salad is not just a bowl of vegetables. It should contain enough protein and fat to be satisfying while keeping net carbohydrates low. A keto salad may be served as a side dish or as a full meal. Meal-sized keto salads often include meat, seafood, eggs, cheese, avocado, nuts, seeds, and a low-carb dressing.

A basic keto salad usually includes:

Keto principles for salads[edit]

Keto salads focus on low-carb vegetables, adequate protein, and healthy fats while avoiding hidden sugars and starches.

Important principles include:

  • Choose non-starchy vegetables as the base
  • Add enough protein to make the salad filling
  • Include healthy fats for satiety
  • Use sugar-free dressings
  • Avoid croutons, candied nuts, sweet fruit, and sugary sauces
  • Limit high-carb vegetables such as corn, peas, potatoes, and large amounts of carrots
  • Use berries sparingly if fruit is included
  • Watch portion sizes of nuts, seeds, cheese, and dressings
  • Choose grilled, baked, roasted, or boiled proteins instead of breaded proteins
  • Read labels on bottled dressings

Keto-friendly salad bases[edit]

The base of a keto salad should be low in carbohydrates and high in volume, texture, and nutrients.

Low-carbohydrate vegetables for keto salads[edit]

Low-carb vegetables add crunch, color, fiber, and micronutrients.

Protein options for keto salads[edit]

Protein helps turn a salad into a meal. Most plain meats, seafood, and eggs are naturally low in carbohydrates.

Healthy fats for keto salads[edit]

Healthy fats make keto salads more satisfying and help support the higher-fat structure of the ketogenic diet.

Keto-friendly dressings[edit]

Dressings are one of the most common sources of hidden sugar in salads. Homemade dressings are often easier to control than commercial bottled dressings.

Good keto-friendly dressings include:

  • Olive oil and vinegar
  • Lemon olive oil dressing
  • Lime avocado dressing
  • Ranch dressing without sugar
  • Blue cheese dressing without sugar
  • Caesar dressing without croutons or sugar
  • Italian dressing without sugar
  • Greek vinaigrette
  • Garlic herb dressing
  • Creamy dill dressing
  • Avocado cilantro dressing
  • Tahini lemon dressing
  • Chipotle lime dressing without sugar
  • Mustard vinaigrette without honey
  • Mayonnaise-based dressing without sugar

Salad ingredients to avoid or limit on keto[edit]

Many salads appear healthy but may contain high-carbohydrate ingredients.

Keto salad substitutions[edit]

Keto substitutions for common salad ingredients
High-carbohydrate salad ingredient Keto-friendly substitute
Croutons Cheese crisps, pork rinds, toasted almonds, or pumpkin seeds
Pasta Zucchini noodles, shirataki noodles, cabbage strips, or cucumber ribbons
Potato Cauliflower florets, radish, turnip, or avocado
Corn Diced bell pepper, cucumber, celery, or avocado
Beans Mushrooms, olives, cheese, extra protein, or avocado
Chickpeas Cauliflower, cucumber, feta, olives, or roasted low-carb vegetables
Rice Cauliflower rice or finely chopped cabbage
Tortilla strips Cheese crisps, pork rinds, or sliced avocado
Candied nuts Plain almonds, walnuts, pecans, or macadamia nuts
Dried fruit Small portions of berries or omit fruit
Honey mustard dressing Mustard vinaigrette with keto sweetener or no sweetener
Sweet dressing Olive oil vinaigrette, ranch, Caesar, blue cheese, or avocado dressing

Types of keto salads[edit]

Green salads[edit]

Green salads are the simplest keto salads and can be used as a side or meal base.

  • Romaine salad with avocado
  • Spinach salad with bacon and egg
  • Arugula salad with parmesan and olive oil
  • Mixed greens with grilled chicken
  • Kale salad with Caesar dressing
  • Cabbage salad with lime dressing
  • Watercress salad with salmon
  • Lettuce salad with blue cheese and walnuts

Protein salads[edit]

Protein salads are often made with mayonnaise, yogurt, avocado, or oil-based dressings.

Seafood salads[edit]

Seafood salads are naturally compatible with keto when served without sweet sauces, bread, pasta, rice, or potatoes.

  • Shrimp avocado salad
  • Tuna cucumber salad
  • Salmon Caesar salad
  • Crab lettuce salad
  • Lobster avocado salad
  • Sardine olive salad
  • Smoked salmon salad
  • Scallop salad with lemon butter
  • Mackerel salad with cucumber
  • Seafood Cobb salad

International keto salads[edit]

Many world cuisines include salads that can be adapted for keto.

  • Greek salad without bread
  • Caesar salad without croutons
  • Cobb salad without sweet dressing
  • Taco salad without shell, beans, or corn
  • Thai beef salad without sugar
  • Japanese cucumber salad without sugar
  • Korean cucumber salad without sugar
  • Mediterranean tuna salad
  • Middle Eastern cucumber tahini salad
  • Indian chicken salad with raita-style dressing
  • Caribbean cabbage slaw without sugar
  • Mexican avocado chicken salad

Keto breakfast salad options[edit]

Breakfast salads can be built around eggs, avocado, smoked fish, bacon, cheese, and leafy greens.

  • Egg and avocado spinach salad
  • Bacon, egg, and lettuce salad
  • Smoked salmon cucumber salad
  • Greek breakfast salad with feta and boiled eggs
  • Turkey and avocado salad
  • Chicken breakfast salad with ranch dressing
  • Sardine and cucumber salad with boiled eggs
  • Ham, egg, and cheese salad
  • Tofu scramble salad
  • Steak and egg salad

Keto lunch salad options[edit]

Lunch salads should be filling enough to prevent hunger later in the day.

  • Grilled chicken Caesar salad without croutons
  • Taco salad without shell, beans, or corn
  • Tuna avocado lettuce salad
  • Cobb salad with chicken, bacon, egg, avocado, and blue cheese
  • Shrimp salad with cucumber and avocado
  • Greek chicken salad with feta and olives
  • Steak salad with blue cheese dressing
  • Salmon salad with olive oil vinaigrette
  • Turkey ranch salad
  • Egg salad lettuce cups with cucumber

Keto dinner salad options[edit]

Dinner salads can be hearty and meal-sized.

  • Grilled salmon salad with avocado
  • Steakhouse salad with blue cheese
  • Shrimp Cobb salad
  • Chicken bacon ranch salad
  • Mediterranean lamb salad
  • Asian chicken cabbage salad without sugar
  • Buffalo chicken salad without breading
  • Taco beef salad with guacamole
  • Sardine salad with olives and cucumber
  • Roasted chicken Greek salad
  • Pork belly cabbage salad
  • Seafood Caesar salad without croutons

Keto snack salad options[edit]

Small salads can be used as snacks or mini-meals.

  • Cucumber avocado salad
  • Egg salad lettuce cups
  • Tuna cucumber boats
  • Celery chicken salad boats
  • Feta and olive salad
  • Tomato cucumber salad in small portions
  • Cabbage slaw with mayonnaise
  • Shrimp lettuce cups
  • Pickle and cheese salad
  • Avocado lime salad
  • Sardines with cucumber
  • Boiled egg and spinach salad

Keto salad desserts[edit]

Traditional fruit salads are usually high in carbohydrates because of sweet fruits and syrups. Keto dessert salads use low-carb fruits and unsweetened cream-based dressings.

Keto dessert salad ideas include:

  • Berry whipped cream salad in small portions
  • Strawberry spinach salad with goat cheese
  • Avocado cocoa cream salad
  • Coconut chia berry salad
  • Greek yogurt berry salad with walnuts
  • Cucumber mint cream salad
  • Sugar-free gelatin cream salad
  • Almond cream berry salad
  • Coconut cream strawberry salad
  • Mascarpone berry salad

Sample one-day keto salad meal plan[edit]

Breakfast

  • Egg and avocado spinach salad
  • Bacon crumbles
  • Olive oil lemon dressing
  • Unsweetened coffee

Lunch

  • Grilled chicken Caesar salad without croutons
  • Extra parmesan cheese
  • Sugar-free Caesar dressing

Dinner

  • Grilled salmon salad with cucumber, avocado, olives, and olive oil vinaigrette
  • Cauliflower mash on the side, if desired

Snacks

  • Tuna cucumber boats
  • Feta and olives
  • Boiled eggs

Sample three-day keto salad meal plan[edit]

Sample 3-day keto salad meal plan
Day Breakfast Lunch Dinner Snack
Day 1 Egg and avocado spinach salad Grilled chicken Caesar salad without croutons Grilled salmon salad with cucumber and avocado Tuna cucumber boats
Day 2 Smoked salmon cucumber salad with boiled eggs Taco salad without shell, beans, or corn Steak salad with blue cheese dressing Feta and olives
Day 3 Bacon, egg, and lettuce salad Shrimp avocado salad Chicken bacon ranch salad Egg salad lettuce cups

Sample seven-day keto salad meal plan[edit]

Sample 7-day keto salad meal plan
Day Breakfast Lunch Dinner Snack
Monday Egg and avocado spinach salad Grilled chicken Caesar salad without croutons Grilled salmon salad with cucumber and avocado Tuna cucumber boats
Tuesday Smoked salmon cucumber salad with boiled eggs Taco salad without shell, beans, or corn Steak salad with blue cheese dressing Feta and olives
Wednesday Bacon, egg, and lettuce salad Shrimp avocado salad Chicken bacon ranch salad Egg salad lettuce cups
Thursday Greek breakfast salad with feta and eggs Cobb salad with chicken, bacon, egg, and avocado Mediterranean lamb salad Cucumber avocado salad
Friday Sardine cucumber salad with boiled eggs Tuna avocado lettuce salad Buffalo chicken salad without breading Celery chicken salad boats
Saturday Turkey and avocado salad Greek chicken salad with feta and olives Seafood Caesar salad without croutons Pickle and cheese salad
Sunday Steak and egg salad Salmon salad with olive oil vinaigrette Taco beef salad with guacamole Avocado lime salad

Keto salad restaurant tips[edit]

Many restaurants offer salads, but not all salads are keto-friendly. Hidden carbohydrates often come from toppings, sweet dressings, breaded proteins, and large portions of high-carb vegetables.

Better choices include:

  • Caesar salad without croutons
  • Cobb salad without sweet dressing
  • Greek salad without pita
  • Chef salad without croutons
  • Grilled chicken salad
  • Steak salad
  • Salmon salad
  • Shrimp salad
  • Tuna salad lettuce plate
  • Taco salad without shell, beans, or corn
  • Burger salad without bun
  • Buffalo chicken salad without breading

Ask for:

  • No croutons
  • No tortilla strips
  • No breaded chicken
  • No candied nuts
  • No dried fruit
  • No corn
  • No beans
  • No pasta
  • No sweet dressing
  • Dressing on the side
  • Extra avocado
  • Extra cheese
  • Extra eggs
  • Extra grilled protein
  • Olive oil and vinegar

Avoid or limit:

  • Honey mustard dressing
  • Sweet vinaigrettes
  • Asian sesame dressing with sugar
  • Barbecue chicken salad with sweet sauce
  • Crispy chicken salad
  • Taco salad shells
  • Pasta salad
  • Potato salad
  • Macaroni salad
  • Bean salad
  • Corn salad
  • Fruit-heavy salads
  • Granola toppings
  • Candied pecans or walnuts

Shopping tips[edit]

A keto salad shopping list should include fresh greens, low-carb vegetables, proteins, healthy fats, and low-sugar dressing ingredients.

Salad greens to buy[edit]

Low-carb vegetables to buy[edit]

Proteins to buy[edit]

Fats and dressing ingredients to buy[edit]

Herbs, spices, and flavorings to buy[edit]

Meal prep tips[edit]

Keto salads are useful for meal prep, but ingredients should be stored correctly to avoid sogginess.

  • Wash and dry greens thoroughly before storing
  • Store dressing separately until serving
  • Cook proteins in batches
  • Boil eggs ahead of time
  • Chop cucumbers, celery, and cabbage in advance
  • Add avocado just before eating
  • Keep cheese, nuts, and seeds in separate containers
  • Use mason jars for layered salads
  • Put dressing at the bottom of jar salads
  • Keep wet ingredients away from delicate greens
  • Pack salt and pepper separately
  • Prepare several dressings for variety

Common mistakes[edit]

Common mistakes when making keto salads include:

  • Using sweet bottled dressings
  • Adding croutons or tortilla strips
  • Adding too much fruit
  • Adding corn, beans, peas, rice, or pasta
  • Choosing breaded chicken instead of grilled chicken
  • Forgetting hidden sugar in sauces
  • Eating very low-protein salads that do not satisfy hunger
  • Using too little fat on strict keto
  • Overeating nuts, seeds, cheese, or dressing
  • Assuming all restaurant salads are low-carb
  • Not tracking tomato, onion, or dressing portions
  • Using low-fat dressings with added sugar

Health considerations[edit]

Keto salads can be nutrient-dense when they include adequate protein, healthy fat, low-carbohydrate vegetables, and electrolytes. However, people with diabetes mellitus, kidney disease, liver disease, heart disease, pregnancy, eating disorder, food allergy, or those taking medication should consult a qualified healthcare provider before starting a strict ketogenic diet.

Important considerations include:

Recipes and related dishes[edit]

Gallery[edit]

  • Salad platter
    Salad platter
  • Greek salad
    Greek salad
  • Chicken salad
    Chicken salad
  • Avocado
    Avocado
  • Cucumber
    Cucumber
  • Spinach
    Spinach
  • Romaine lettuce
    Romaine lettuce
  • Shrimp salad
    Shrimp salad
  • Caesar salad
    Caesar salad
  • Cabbage
    Cabbage

List of keto friendly salad recipes[edit]

name category ingredients prep & cook time servings yield calories net carbs directions
Simple Salad Dressing salad 1 cucumber ; 1 head iceberg lettuce, cut into bite-sized pieces ; 1 head romaine, cut into bite-sized pieces ; 4 plum tomatoes, cut into wedges ; ½ head chicory, cut into bite-sized pieces ; ½ cup extra-virgin olive oil, or to taste ; 3 tablespoons balsamic vinegar, or to taste ; 1 teaspoon Italian seasoning ; 1 teaspoon lemon juice ; ½ teaspoon celery seed ; ½ teaspoon garlic salt ; ⅛ teaspoon ground black pepper ; ⅛ teaspoon ground ginger ; ¼ cup pignoli (pine nuts) (Optional); ¼ cup freshly grated Parmesan cheese 30 mins 4 4 servings 387.3 10 Run a fork down the length of the cucumber to create thin stripes. Cut cucumber into thin slices. Mix cucumber, iceberg lettuce, romaine, tomatoes, and chicory together in a large bowl. Add olive oil and balsamic vinegar; toss to coat. Season with Italian seasoning, lemon juice, celery seed, garlic salt, pepper, and ginger. Garnish salad with pignoli and Parmesan cheese.
Joni's Leftover Turkey Salad salad 2 cups cooked turkey meat, chopped ; ½ cup mayonnaise, or to taste ; 1 teaspoon sweet pickle relish ; 1 teaspoon Dijon mustard ; 1 teaspoon white sugar ; ¼ cup slivered almonds ; ¼ cup dried cranberries ; salt and ground black pepper to taste ; 1 pinch celery salt, or more to taste 1 hr 15 mins 4 4 servings 387.1 9.1 Mix turkey, mayonnaise, sweet relish, Dijon mustard, and sugar together in a bowl. Fold in almonds and cranberries. Season with salt, pepper, and celery salt. Chill for at least 1 hour before serving.
Chicken Salad with Bacon and Dates salad 1 cup cubed cooked chicken ; 1 cup crumbled cooked bacon ; ½ cup mayonnaise ; ¼ cup dates, finely chopped ; ¼ cup chopped pecans ; salt and ground black pepper to taste 10 mins 6 6 servings 385.5 5.3 Mix chicken, bacon, mayonnaise, dates, and pecans together in a bowl; season with salt and pepper.
Marie's Iceberg Wedge Salad salad 1 head iceberg lettuce, quartered ; 1 cup Marie's® Chunky Blue Cheese Dressing ; 4 slices cooked bacon, chopped ; 2 green onions, diced ; 2 small tomatoes, chopped 15 mins 4 4 salads 349.5 6 Divide iceberg head into 4 quarters and place each wedge on individual salad plates. Top each wedge with 1/4 cup Marie's Chunky Blue Cheese dressing. Sprinkle bacon, green onions, and tomatoes on top of each wedge.
Oven-Baked Beef Tagliata salad 3 large cloves garlic, minced ; 2 teaspoons finely chopped fresh rosemary ; 1 teaspoon chopped fresh oregano ; 1 tablespoon sea salt, divided ; 2 teaspoons ground black pepper, divided ; 2 (1 1/2) pounds sirloin steaks, about 1 1/2-inches thick ; 1 tablespoon extra-virgin olive oil ; 6 cups loosely packed arugula ; 2 teaspoons extra virgin olive oil ; 1 teaspoon lemon juice ; ¼ lemon, sliced ; 2 ounces Parmesan cheese, shaved 50 mins 6 6 servings 333.3 2.2 Place a cast-iron skillet in the oven and preheat the oven to 350 degrees F (175 degrees C). Combine garlic, rosemary, oregano, 1 1/2 teaspoons salt, and 1/2 teaspoon pepper in a small bowl. Rub spice mixture all over the steaks. Remove the skillet from the oven and add 1 tablespoon oil. Add steak and return to the preheated oven. Cook until steaks is browned on both sides, turning after 10 minutes, about 20 minutes total. Transfer steak to a cutting board and let rest for 10 minutes; then slice. Spread arugula on a platter and top with steak slices. Drizzle with 2 teaspoons olive oil and lemon juice and top with Parmesan cheese.
Fruity Chicken Salad with Tarragon salad 1 ½ cups grilled skinless, boneless chicken thighs, chopped ; ½ red apple - peeled, cored, and diced ; ½ cup halved green grapes ; ⅓ cup toasted chopped pecans ; ¼ cup diced red onion ; ¼ cup diced celery ; ¼ cup mayonnaise ; ¼ cup low-fat plain Greek yogurt ; 2 tablespoons chopped fresh tarragon ; 1 teaspoon Dijon mustard ; 1 lime, zested and juiced ; salt and freshly ground black pepper to taste 30 mins 4 4 servings 322.6 9.4 Combine chicken, apple, grapes, pecans, red onion, and celery in a medium bowl. Whisk mayonnaise, yogurt, tarragon, Dijon mustard, and lime zest and juice together in a small bowl. Stir dressing into the chicken mixture. Season with salt and pepper.
Tilapia and Avocado Salad salad 2 tablespoons extra-virgin olive oil, or as needed ; 1 lemon, zested and juiced ; 2 cloves garlic, minced ; 1 teaspoon dried dill weed ; ¼ teaspoon salt ; ¼ teaspoon ground black pepper ; 1 pound tilapia, cut into bite-size cubes ; 2 stalks celery, chopped ; 1 avocado - peeled, pitted, and diced ; 1 cup diced fresh tomato ; ½ cup sliced black olives ; 2 tablespoons chopped jarred jalapeno peppers ; 2 tablespoons capers 1 hr 30 mins 4 4 servings 297.1 5.5 Mix olive oil, lemon zest, lemon juice, garlic, dill, salt, and pepper together in a skillet over medium heat; cook and stir tilapia in the oil mixture until opaque, about 10 minutes. Transfer tilapia to a bowl and refrigerate until chilled, at least 30 minutes. Reserve liquid in skillet. Combine chilled tilapia, celery, avocado, tomato, olives, jalapeno peppers, and capers in a bowl. Drizzle reserved olive oil-lemon mixture over tilapia mixture; toss to coat. Allow salad to marinate in the refrigerator, at least 30 minutes.
Chicken Salad with Mango Chutney salad 1 tablespoon chopped fresh rosemary ; 3 skinless, boneless chicken thighs ; ½ apple, chopped ; ¼ cup chopped celery ; 2 tablespoons chopped red onion ; 5 tablespoons mayonnaise ; 2 tablespoons Major Grey mango chutney ; ½ lime, juiced ; 1 teaspoon hot curry powder ; 1 pinch salt and ground black pepper to taste 25 mins 4 4 servings 265.5 6.9 Bring a pot of water to a boil, reduce heat, and simmer; add rosemary. Poach chicken in the hot water until no longer pink in the center, 5 to 10 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Remove chicken with a slotted spoon and allow to cool. Discard broth. Chop chicken into chunks. Mix chicken, apple, celery, red onion, mayonnaise, chutney, lime juice, curry powder, salt, and black pepper in a bowl. Chill in refrigerator to allow flavors to blend, at least 2 hours. Serve cold or at room temperature.
Sashimi Tuna Salad With Mint Lime Cilantro Dressing salad 2 tablespoons olive oil ; 1 ½ teaspoons lime juice ; 1 ½ teaspoons chopped fresh cilantro ; ½ teaspoon garlic, minced ; 1 teaspoon chopped fresh mint ; ½ teaspoon lemon juice ; ⅛ teaspoon salt ; 1 ½ cups mixed baby salad greens ; ½ cup torn romaine lettuce ; 2 tablespoons diced mango ; 1 ½ teaspoons roasted peanuts ; 4 slices cucumber, quartered ; 2 tablespoons crisp chow mein noodles ; 1 (3 ounce) fresh ahi (yellowfin) tuna steak ; 1 pinch salt and ground black pepper to taste ; ¼ avocado, sliced 1 hr 35 mins 2 2 servings 251.8 5.7 Whisk olive oil, lime juice, cilantro, garlic, mint, lemon juice, and salt in a bowl. Refrigerate salad dressing for at least 1 hour or overnight for best flavor. Preheat an outdoor grill for high heat and grease the grate. Toss salad greens, romaine lettuce, mango, peanuts, cucumber, and chow mein noodles in a salad bowl. Sprinkle tuna with salt and black pepper. Grill tuna on the preheated grill until the outside is seared and brown and the inside is still red, about 1 1/2 minutes per side for rare. Slice the grilled tuna. Top salad with slices of avocado and grilled tuna; drizzle with salad dressing to taste.
Pecan Chicken Salad with Apples and Grapes salad 2 cups chopped cold rotisserie or roasted chicken ; ½ cup chopped celery ; 1 Fuji apple - washed, cored, and chopped ; 1 cup red grapes, halved ; ½ cup chopped pecans ; ½ cup mayonnaise ; 3 tablespoons Thousand Island dressing ; 1 tablespoon minced red onion, or to taste ; ½ teaspoon ground ginger ; ¼ teaspoon curry powder ; ¼ teaspoon dry mustard ; salt and ground black pepper to taste 25 mins 6 6 servings 242.6 5.8 Combine chicken, celery, apple, grapes, and pecans in a large bowl. Combine mayonnaise, Thousand Island Dressing, onion, ginger, curry powder, and dry mustard in a small bowl. Whisk together and pour dressing over salad ingredients. Mix to combine. Season with salt and pepper.
Dana's Greek Salad salad 6 romaine lettuce leaves, chopped into bite-sized pieces ; 4 sprigs purslane, leaves and stems chopped ; 1 cucumber, halved lengthwise and sliced ; ½ onion, sliced ; 3 small tomatoes, cut into wedges ; 16 pitted Spanish black olives ; ½ cup cubed low-salt feta cheese ; ¼ cup olive oil ; 3 tablespoons lemon juice ; 1 clove garlic, minced ; 1 ½ teaspoons salt ; ½ teaspoon dried oregano ; ½ teaspoon dried basil ; ¼ teaspoon ground black pepper 30 mins 4 4 servings 240.7 9.5 Layer lettuce, purslane, cucumber, onion, tomatoes, olives, and feta cheese, in that order, on a flat serving plate. Whisk olive oil, lemon juice, garlic, salt, oregano, basil, and black pepper together in a bowl to make dressing. Drizzle dressing over salad before serving.
Puerto Rican Cabbage, Avocado, and Carrot Salad salad ½ teaspoon olive oil ; ½ teaspoon lime juice ; ½ carrot, shredded ; ½ cup shredded cabbage ; 4 slices Hass avocado 10 mins 1 1 serving 234.9 5.6 Whisk olive oil and lime juice together in a bowl; add carrots and cabbage and stir to coat. Gently fold avocado slices into salad.
Polish Egg Salad salad 1 (8 ounce) package cream cheese, softened ; 1 tablespoon butter, softened, or more to taste ; 4 hard-boiled eggs, chopped ; 1 small onion, chopped ; salt and ground black pepper to taste ; 1 tablespoon chopped fresh parsley, or to taste 10 mins 6 6 servings 203.8 2.3 Combine cream cheese and butter in a bowl and mash with a fork. If mixture is too thick, add more softened butter. Mix in eggs and onion. Season with salt and pepper; serve with parsley.
Delicious Spinach Salad salad 8 cups baby spinach leaves ; 2 carrots, sliced ; ¼ cup croutons, or as desired ; 2 green onions, sliced ; ¼ cup sliced black olives ; ¼ cup crumbled feta cheese, or more to taste ; ¼ cup drained and rinsed black beans, or more to taste ; ¼ cup toasted pine nuts ; 2 tablespoons extra-virgin olive oil ; 2 tablespoons red wine vinegar ; ½ lemon, juiced ; salt and ground black pepper to taste 20 mins 4 4 servings 198.2 8.4 Mix spinach, carrots, croutons, green onions, black olives, feta cheese, black beans, and pine nuts together in a large bowl. Whisk olive oil, vinegar, lemon juice, salt, and pepper together in a small bowl. Drizzle over spinach mixture; stir to coat.
Arugula-Fig Salad with Creamy Gorgonzola salad ¼ cup extra-virgin olive oil ; 2 tablespoons lemon juice ; 1 tablespoon orange blossom water, or more to taste ; 1 tablespoon orange juice ; 1 teaspoon grated orange zest ; 4 cups baby arugula ; 4 fresh figs, stemmed and quartered ; 3 ounces creamy Gorgonzola cheese, diced into small cubes ; ¼ cup crushed pistachios ; sea salt and cracked black pepper to taste 15 mins 6 6 servings 193.7 7.2 Combine olive oil, lemon juice, orange blossom water, orange juice, and orange zest in a glass jar and shake dressing until emulsified. Arrange arugula on a salad platter, place figs on top, then top with Gorgonzola cheese and scatter the crushed pistachios over to garnish. Season with salt and pepper. Pour the dressing over the salad and serve immediately.
My Favorite No-Mayo Egg Salad salad 1 tablespoon plain yogurt ; 2 teaspoons tahini ; 2 teaspoons za'atar ; salt and ground black pepper to taste ; 1 tablespoon chopped cornichon pickle (Optional); 4 hard-boiled eggs, peeled and coarsely chopped 10 mins 2 2 servings 186.6 3.7 Mix yogurt, tahini, za'atar, salt, and pepper together in a bowl; fold in pickle. Gently stir eggs into tahini mixture.
Italian Grilled Shrimp Salad salad 1 pound uncooked medium shrimp, peeled and deveined ; ½ cup Italian-style salad dressing ; ½ cup lime juice ; 2 medium red bell peppers, chopped ; 1 medium onion, finely chopped ; 1 stalk celery, chopped ; 1 tablespoon chopped fresh cilantro ; 1 pound romaine lettuce, torn 1 hr 35 mins 6 6 servings 154.1 7.7 Preheat an outdoor grill for medium-high heat and lightly oil the grate. Grill shrimp until they are bright pink on the outside and the meat is opaque, about 2 minutes per side. Let cool 10 minutes and transfer to a non-metal bowl. Pour Italian dressing and lime juice over cooled shrimp and toss to coat. Add red bell peppers, onion, celery, and cilantro; mix lightly. Cover and refrigerate for 1 hour. Place lettuce on a serving plate. Top with shrimp mixture and serve.
Sesame Jellyfish Salad salad 9 ounces ready-to-eat shredded jellyfish ; 3 tablespoons sesame oil ; 2 teaspoons low-sodium soy sauce ; 2 teaspoons rice vinegar ; 1 teaspoon white sugar, or to taste ; ¼ teaspoon chili oil, or to taste (Optional); 1 teaspoon grated fresh ginger root, or to taste ; 2 tablespoons white sesame seeds ; 2 tablespoons chopped fresh cilantro ; 2 tablespoons thinly sliced green onion 30 mins 4 4 servings 148 2 Rinse and drain jellyfish; place into a bowl. Whisk sesame oil, soy sauce, vinegar, sugar, chili oil, and ginger together in a small bowl; stir into jellyfish and marinate 15 minutes. Place sesame seeds in a dry skillet over medium-low heat; toast until golden, about 1 minute. Set aside to cool, about 5 minutes. Stir cilantro and green onions into jellyfish mixture; sprinkle with sesame seeds and serve immediately.
Spicy Ahi Poke Salad salad 1 pound ahi tuna, cut into 1/2-inch cubes ; ¼ cup minced green onion ; 2 tablespoons ground roasted macadamia nuts ; 2 tablespoons chopped fresh cilantro, or more to taste ; 1 tablespoon fresh lime juice ; 2 teaspoons sesame oil, or more to taste ; 1 teaspoon minced fresh ginger ; 1 teaspoon red pepper flakes ; 1 teaspoon sriracha sauce, or to taste 2 hrs 15 mins 5 5 servings 144.4 1 Combine tuna, green onion, macadamia nuts, cilantro, lime juice, sesame oil, ginger, red pepper flakes, and sriracha sauce in a bowl; refrigerate for 2 hours.
Broccoli Slaw with Spicy Dressing salad 1 (12 ounce) package broccoli coleslaw mix ; ½ cup light mayonnaise ; 2 limes, juiced ; 2 teaspoons white sugar ; 1 teaspoon brown sugar ; ½ teaspoon chili powder ; ½ teaspoon ground cumin ; ¼ teaspoon ground cayenne pepper 10 mins 4 4 servings 142.6 9.7 Place broccoli coleslaw mix in a bowl. Mix mayonnaise, lime juice, white sugar, brown sugar, chili powder, cumin, and cayenne pepper together in a separate bowl. Pour over the broccoli slaw.
Vegan Chilean Salad salad 10 pounds roma tomatoes, sliced, or to taste ; 4 red onions, sliced ; 2 tablespoons salt ; 2 tablespoons freshly ground black pepper ; 2 cups olive oil ; 1 ½ cups lemon juice ; 1 ½ bunches fresh cilantro, chopped 20 mins 40 40 servings 123.9 4.9 Arrange tomatoes and onions on a large platter. Season with salt and black pepper. Whisk olive oil and lemon juice together in a medium bowl; pour over salad and toss to coat. Sprinkle with cilantro.
Roasted Brussels Sprouts and Corn Salad salad 2 pounds Brussels sprouts, divided ; 1 tablespoon extra-virgin olive oil, or to taste ; sea salt and ground black pepper to taste ; 2 ears corn, husked ; 6 slices bacon ; 1 tablespoon butter ; 1 medium shallot, minced ; 1 red bell pepper, diced ; 2 tablespoons white balsamic vinegar, or to taste 1 hr 10 10 servings 115.8 9.5 Preheat the oven to 400 degrees F (200 degrees C). Line a baking pan with parchment paper. Toss 1/2 of the Brussels sprouts with olive oil, salt, and black pepper. Spread in the prepared pan. Roast in the preheated oven, turning occasionally, until sprouts are blackened on the outside and soft on the inside, about 20 minutes. Meanwhile, thinly slice remaining sprouts and cut corn kernels away from the cobs. Place bacon in a large skillet and cook over medium-high heat, turning occasionally, until evenly browned, about 10 minutes. Drain bacon slices on paper towels; crumble into pieces. Drain bacon grease, reserving 1 tablespoon in the skillet. Melt in butter. Add sliced Brussels sprouts, corn kernels, shallot, salt, and pepper. Saute until sprouts are just cooked through, 12 to 15 minutes. Add roasted Brussels sprouts, crumbled bacon, and red bell pepper to the skillet. Drizzle in balsamic vinegar and toss to combine.
Tomato and Feta Salad salad 4 teaspoons white wine vinegar ; 4 teaspoons olive oil ; ¼ teaspoon coarse salt ; 1 pint cherry tomatoes, halved ; 2 tablespoons finely chopped shallot ; ¼ cup crumbled feta cheese ; 2 tablespoons chopped fresh basil 10 mins 4 4 servings 103.2 4.1 Whisk vinegar, olive oil, and salt in a salad bowl. Stir in cherry tomatoes, shallot, feta cheese, and basil.
Apple Slaw With Pineapple salad ½ cup heavy whipping cream ; ½ cup mayonnaise ; 1 tablespoon white sugar ; 4 cups finely shredded cabbage ; 1 large red apple, cored and diced ; 1 (8 ounce) can crushed pineapple, drained 15 mins 12 12 servings 102.7 9.2 Whisk cream, mayonnaise, and sugar in a large salad bowl until sugar has dissolved. Gently fold in cabbage, apple, and pineapple to coat with dressing. Refrigerate until serving time.
Pomegranate Spinach Salad salad 1 tablespoon butter ; ⅓ cup sliced almonds ; ¼ cup vegetable oil ; 2 tablespoons white sugar ; 2 tablespoons white wine vinegar ; 2 tablespoons cider vinegar ; 1 tablespoon sesame seeds, toasted ; 1 ½ teaspoons poppy seeds ; 1 teaspoon minced onion ; ⅛ teaspoon paprika ; 1 (10 ounce) package fresh spinach ; ½ cup pomegranate arils ; 1 tablespoon toasted sesame seeds 15 mins 12 12 servings 102.4 4.3 Melt butter in a small saucepan over medium heat. Add almonds; cook, stirring frequently, until lightly toasted. Whisk oil, sugar, vinegars, sesame seeds, poppy seeds, onion, and paprika together in a bowl for the dressing. Toss spinach, toasted almonds, and pomegranate arils together in a large bowl. Drizzle with dressing and toss to coat.
Deviled Ham Spread salad 1 ½ pounds smoked ham, cubed ; ¼ cup diced onion ; ¼ cup chopped celery, including some leaves ; ½ cup shredded hot pepper Cheddar cheese (Optional); ¼ cup Dijon mustard ; 2 tablespoons sriracha sauce, or more to taste ; 1 teaspoon cayenne pepper (Optional); 1 tablespoon Worcestershire sauce ; ¾ cup mayonnaise, divided, or to taste ; salt to taste 2 hrs 20 mins 32 4 cups 101.2 0.8 Combine ham, onion, and celery in a food processor. Pulse on and off until very finely ground, about 1 minute. Transfer mixture into a large bowl. Add Cheddar cheese and mustard. Drizzle in sriracha sauce, sprinkle cayenne pepper on top, and add Worcestershire sauce. Finish off with 2/3 cup mayonnaise and season with salt. Mix together thoroughly with a spatula until smooth and spreadable. Taste; add remaining mayonnaise if too dry and crumbly. Cover the top with plastic wrap and chill in the refrigerator until flavors meld, at least 2 hours. Transfer ham spread to a serving bowl.
Chilled Cucumber and Wood Ear Mushroom Salad salad ½ ounce dried wood ear mushrooms ; 1 tablespoon lime juice ; 1 tablespoon light soy sauce ; 1 tablespoon sesame oil ; 1 teaspoon grated ginger ; 1 teaspoon palm sugar ; ½ teaspoon chopped Thai chile pepper ; 1 Japanese cucumber, thinly sliced ; 1 teaspoon sesame seeds 1 hr 22 mins 2 2 servings 94 4.7 Soak mushrooms in water until hydrated, 15 to 20 minutes. Drain and place in a saucepan over medium heat; boil for 2 minutes. Drain and let cool. Combine lime juice, soy sauce, sesame oil, ginger, sugar, and chile pepper in a bowl. Toss in cucumber, mushrooms, and sesame seeds. Chill for at least 1 hour before serving.
Tropical Hearts of Palm Salad with Mango and Avocado salad 2 (14 ounce) cans hearts of palm, drained and sliced into 1/2-inch rounds ; 1 mango - peeled, seeded, and diced ; 1 avocado, diced ; ¾ cup watercress ; ⅓ onion, sliced ; 1 tablespoon chopped cilantro ; ¼ cup rice wine vinegar ; 1 teaspoon white sugar ; ¼ teaspoon ground black pepper ; ¼ teaspoon salt 15 mins 8 8 servings 91.3 7.9 Combine hearts of palm, mango, avocado, watercress, onion, and cilantro together in a bowl. Whisk vinegar, sugar, black pepper, and salt together in a bowl; pour over salad and toss to coat.
Fabienne's Cucumber Salad salad 2 cucumbers - peeled, seeded, and diced ; 1 pinch salt, or as needed ; 1 onion, diced ; ¼ cup crushed pistachios, or to taste ; 1 lemon, juiced and zested ; 2 cloves garlic, pressed ; ⅛ teaspoon ground black pepper ; ⅛ teaspoon cayenne pepper ; 3 tablespoons low-fat Greek-style yogurt, or to taste ; 4 lettuce leaves ; 4 small tomatoes, quartered 1 hr 20 mins 5 5 servings 75.7 7.1 Place cucumbers in a colander and sprinkle with salt. Set aside until water is drawn out of cucumbers, about 30 minutes. Pat cucumbers dry to remove excess salt. Mix cucumbers, onion, pistachios, lemon juice, lemon zest, garlic, black pepper, and cayenne pepper in a bowl; stir in yogurt. Garnish a serving bowl with lettuce leaves; pour cucumber mixture into middle of the bowl. Surround cucumber mixture with tomatoes. Refrigerate for flavors to blend, at least 30 minutes.
German Beet Salad with Caraway Seeds salad 4 beets ; 2 tablespoons apple cider vinegar ; 1 tablespoon olive oil ; 1 teaspoon white sugar ; ¼ teaspoon salt, or to taste ; freshly ground pepper to taste ; 1 teaspoon caraway seeds 3 hrs 5 mins 4 4 servings 73.1 6.8 Place beets in a saucepan and cover with water. Bring to a boil, cover, reduce heat, and simmer until beets can easily be pierced with a fork, about 45 minutes. Drain and cool slightly. Peel and slice beets; place into a large bowl. Combine apple cider vinegar, olive oil, sugar, salt, and pepper in a small bowl and pour over beets. Mix well. Add caraway seeds and mix again. Allow to chill 2 hours before serving.
Japanese Cucumber Sunomono salad 2 large cucumbers ; 1 teaspoon salt ; 4 teaspoons white sugar ; 1 ½ teaspoons minced fresh ginger root ; 5 tablespoons rice vinegar ; 1 tablespoon soy sauce ; 2 teaspoons sesame seeds, or to taste 1 hr 20 mins 4 4 servings 48.5 9.1 Peel 4 strips off each cucumber using a vegetable peeler, leaving some of the peel in place for a striped look. Slice off the ends and cut cucumbers in half lengthwise. Slice cucumbers into very thin slices using a mandoline, or carefully with a knife. Place in a bowl and sprinkle with salt. Stir until well combined and set aside for 5 minutes. Meanwhile, whisk sugar, ginger, vinegar, and soy sauce in a bowl until well combined. Squeeze excess liquid out of cucumbers using your hands or a clean tea towel. Toss cucumbers with the dressing. Stir well and chill in the refrigerator for 1 hour before serving. Just before serving, sprinkle each portion with sesame seeds. Enjoy!
Greek Watermelon Pizza salad 1 center-cut slice of watermelon, about 1 inch thick ; ¼ cup crumbled feta cheese ; ⅛ cup diced tomato ; 1 tablespoon Kalamata olives, pitted and finely chopped ; 1 tablespoon chopped fresh mint 10 mins 8 8 servings 24.9 2.9 Cut the round watermelon slice into 6 to 8 wedges, but keep them arranged into a circle. Sprinkle feta cheese, tomato, olives, and mint evenly over the watermelon. Serve immediately.

See also[edit]


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