Keto Salad Base

Keto salads!!

They are easy to make and full of wonderful nutrients. However, sometimes figuring out the proper amounts to stay within your macros can be a challenge. With a bit of time and tweaking I’ve come up with the perfect base salad to fit your macros, and allow a variety of variations. This keto salad base is fast and easy to make. It’s perfect for work lunches, hiking, camping, and road trips.

 

Serves 1 large bowl or container

Keto Basic Salad Base

This basic salad base is the perfect start to a filling and delicious keto meal. Simply build the base and add the toppings you wish. To calculate your macros take the base salad macros and add the optional toppings. Super simple, and easy to take to go!

10 minPrep Time

10 minTotal Time

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Ingredients

    Salad
  • 2 cups organic spring salad mix, I use Earthbound Farm's
  • 56g (2oz) cucumber, cut into half moons or quarters
  • 56g (2oz) red bell pepper, large diced
  • 5 cherry tomatoes, halved
  • Dressing
  • 4 tbsp extra virgin olive oil
  • 2 tsp white vinegar. (You can also use balsamic, but be aware it will probably add a couple of carbs)
  • 1 tsp Italian or Greek spice blend

Instructions

  1. Measure out then wash salad mix. Add to large serving bowl or container
  2. Wash, then cut cucumber, pepper, and tomatoes. Add to bowl or container.
  3. Add any optional toppings you desire!
  4. Add all dressing ingredients into small bowl, or container. Mix thoroughly.
  5. Add dressing to salad if eating right away, or store dressing in small container to bring with you for later.
  6. Enjoy!
Recipe Type: Vegan & Vegetarian

Notes

Nutritional Info (without dressing): Calories: 52, Total Fats: 0g, Total Carbs: 12g, Fiber: 5g, Net Carbs: 7g, Protein: 4g.

Nutritional Info (with dressing): Calories: 532, Total Fats: 56g, Total Carbs: 12g, Dietary Fiber: 5g, Net Carbs: 7g, Protein: 4g.

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You can also substitute your favourite dressing for the one I have provided. Sometimes for a change I’ll do this as well. Instead of using just the store bought version, I’ll often use 2 tbsp of the dressing and add 2 tbsp of olive oil to up the fats.

Here is a great link for alternative keto friendly salad dressings by Healthful Persuit.

 

To calculate your macros:

Add the totals from the salad (with or without dressing) to the totals of the optional toppings. I find it easier to do it before hand to make sure that you won’t go over carbs or proteins for the day.

Please note that these calculations are based off of my nutritional tracker, and they may vary slightly to yours if you use a different one. Ingredient brands can also vary in nutrients. However, these should give you a good estimate to play with.

Optional Toppings

 

Dry Fried Tofu: (see the recipe here!)

4oz (113g): Calories: 106.7,  Total Fat: 5.3g,  Total Carbs: 4.0g,  Fiber: 1.3g,  Net Carbs: 2.7g, Protein: 12.0g.

8oz (227g): Calories: 213.3,  Total Fat: 10.7g,  Total Carbs: 8.0g,  Fiber: 2.7 g,  Net Carbs: 5.3g,  Protein: 24.0g. 

 

2 Hard Boiled Eggs: Calories 156,  Total Fat: 10.6g,  Total Carb: 1.2g,  Fiber 0g,  Net Carbs: 1.2g,  Protein 12.6g.

56g (2 oz.) Tempeh: Calories: 110.3,  Total Fat: 6.4g,  Total Carbs: 5.2g,  Fiber: 0.0g,  Net Carbs: 5.2g,  Protein: 10.2g.

56g (2 oz.) Walnuts: Calories: 370,  Total Fat: 37.8g,  Total Carbs: 7.8g,  Fiber: 3.8g,  Net Carbs: 4.0g,  Protein: 8.6g.

3 tbsp Hemp Hearts: Calories: 170.0,  Total Fat: 13.0g,  Total Carbs: 3.0g,  Fiber: 3.0g,  Net Carbs: 0g,  Protein: 10.0g.

1/2 an Avocado: Calories: 130,  Total Fat: 12.0g,  Total Carbs: 6.0g,  Fiber: 5.0g,  Net Carbs: 1.0g,  Protein: 1.0g.

Whole Avocado: Calories: 260, Total Fat: 24g,  Total Carbs: 12.0g,  Fiber: 10.0g,  Net Carbs: 2g,  Protein: 2g.

50g Feta Cheese: Calories: 132.3, Total Fat: 10.6g,  Total Carbs: 2.0g,  Fiber: 0g,  Net Carbs: 2.0g,  Protein: 7.1g.

56g (2oz) Mozzarella Cheese: Calories: 186.7,  Total Fat: 14.9g,  Total Carbs: 0g,  Fiber: 0g,  Net Carbs: 0g,  Protein: 13.1g.

28g (1oz) Parmesan Cheese: Calories: 129.3,  Total Fat: 8.5,  Total Carbs: 1.1g,  Fiber: 0g,  Net Carbs: 1.1g,  Protein: 11.8g.

 

Pescatarians

1/2 can tuna: Calories: 69.8,  Total Fat: 0.9g, Total Carbs: 0g,  Fiber: 0g,  Net Carbs: 0g,  Protein: 16.0g.

100g Cooked Salmon: Calories: 149,  Total Fat: 4.4g,  Total Carbs: 0g,  Fiber: 0g,  Net Carbs: 0g,  Protein: 25.6g.

100g Smoked Salmon (lox): Calories: 117, Total Fat: 4.3g,  Total Carbs: 0g,  Fiber: 0g,  Net Carbs: 0g,  Protein: 18.3g.

100g Cooked Shrimp: Calories: 99,  Total Fat: 1.1g,  Total Carbs: 0g,  Fiber: 0g,  Net Carbs: 0g,  Protein: 20.9g.

 

Selectatarians & Carnivores

I’m not actually a full vegetarian. I do eat a little meat, but I prefer to eat only humanely raised animals and try to limit my consumption impact. One way I do this is instead of buying a big package of chicken breasts, thighs, or wings, is to buy one whole chicken.

One free range chicken, roasted in a crockpot for a half day can feed me and my partner for a week. To me this is much more economical and less negatively impactful. It’s also much cheaper this way!

Also, when I do this I save the chicken fat that is left in the crock pot. The fats are fast and easy to turn into a soup. Simply take 4-5 tbsp of the fat, add 2-3 cups of water, add some spices, butter or coconut oil, and heat it up. Voila! Super fatty soup!

I realize this will not work for vegetarians or vegans, but it is a great option for meat eaters and selectatarians.

 

100g roasted chicken: Calories: 111.0,  Total Fat: 2.7g,  Total Carbs: 0.0g,  Fiber: 0.0g,  Protein: 20.3g. (This is a lot of chicken on a salad!)

 

Keto on!

~ Natalie Rose

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