Refresh Your Meals with Low Carb Salads
Are There Really Low Carb Salads?
✅ YES! – Low-carb salads are real and easy to make. Stick with crisp greens, healthy fats, and low-carb veggies. Skip the sugary dressings and heavy toppings. Try a Broccoli Salad with Bacon for the perfect mix of crunch, creaminess, and flavor while keeping your carb count low and keto-friendly.
Low-carb salads are meals made with ingredients that are low in carbohydrates but still full of flavor and nutrients.
They often include leafy greens like arugula or kale, crunchy vegetables like cucumbers or broccoli, and healthy fats from avocado, cheese, or nuts.
Some popular examples include broccoli salad with bacon fat, shrimp Cobb salad, and guacamole chopped salad.
These salads aren’t just great for cutting carbs, they’re also quick to make, easy to customize, and can be enjoyed as a side or a full meal.
In this post, we’ll take a closer look at whether low-carb salads fit into a keto lifestyle, share ten tasty recipes you can try at home, answer some common questions, and suggest more helpful reads.
Table of Contents:
- Are Low Carb Salads Keto-Friendly?
- 10 Low Carb Salad Recipes
- Related Articles
- Frequently Asked Questions
- Final Thoughts
Are Low-Carb Salads Keto-Friendly?
Yes, most low-carb salads can easily fit into a keto diet. The keto lifestyle focuses on keeping carbs very low while increasing healthy fats and moderate protein.
Since low-carb salads are typically built with leafy greens, raw vegetables, healthy fats like avocado or olive oil, and proteins like eggs, chicken, or shrimp, they’re a natural match for keto guidelines.
The important thing is to pay attention to the ingredients you use. Avoid starchy veggies like corn or peas, and skip sugary dressings or toppings like croutons and dried fruit.
Stick with low-carb vegetables, creamy or oil-based dressings, and keto-friendly add-ins like cheese, nuts, and seeds.
When made this way, eating low-carb salads can be a filling, nutritious, and flavorful option that helps you stay on track with your keto goals.
10 Low-Carb Salad Recipes
This list of 10 low-carb salad recipes offers a fresh mix of flavors, textures, and ingredients perfect for keto or low-carb eating.
From crisp greens to creamy avocado and smoky bacon, each recipe brings something different to the table.
They’re simple to make, satisfying, and great for quick lunches or light dinners.
1. Arugula Salad
Arugula salad is a simple, low-carb option with a slightly peppery bite that makes it stand out from other leafy greens.
It’s light, fresh, and pairs well with rich, flavorful ingredients. A classic version might include arugula tossed with shaved Parmesan, toasted pine nuts, and a splash of lemon juice and olive oil.
You can easily add extras like avocado slices, cherry tomatoes, or grilled chicken to turn it into a satisfying meal.
Arugula itself is very low in carbs and loaded with vitamins A and K, making it a smart choice for a keto salad recipe.
Its bold flavor means you don’t need much else to build a dish around it. This salad cuisine works well as a quick side or a refreshing starter to balance out heartier, high-fat keto dishes.
Nutrition Facts:
- Calories: 297 kcal
- Total fat: 29.3 grams
- Net carbs: 2.8 grams
- Protein: 7.1 grams
2. Asparagus Salad
Asparagus salad is a fresh, low-carb dish that’s both simple and satisfying. Asparagus spears are naturally low in carbs and packed with fiber, vitamins C and K, and antioxidants.
You can enjoy them raw, lightly blanched, or grilled for extra flavor. A typical asparagus salad might feature tender asparagus tossed with cherry tomatoes, creamy blue cheese, feta cheese, red onion, and a lemony olive oil dressing.
To keep it keto-friendly, avoid adding high-carb ingredients like croutons or sugary vinaigrettes. Instead, boost the fat content with avocado slices, kalamata olives, or a sprinkle of chopped nuts.
This Mediterranean salad works great as a side dish with grilled meats or as a light lunch on its own. It’s crisp, clean, and easy to make, perfect for warm days or when you want something fresh without a lot of fuss.
Nutrition Facts:
- Calories: 167 kcal
- Total fat: 14 grams
- Net carbs: 5.4 grams
- Protein: 4.1 grams
3. Broccoli Salad with Bacon
Broccoli salad with bacon is a favorite for anyone following a low-carb or keto lifestyle. It’s crunchy, savory, and packed with bold flavors.
The base is fresh broccoli florets, which are naturally low in carbs and high in fiber and vitamin C.
Crispy bacon adds a smoky, salty bite, while shredded cheddar cheese and chopped red onion bring extra texture and flavor.
The dressing is usually a simple mix of mayonnaise, apple cider vinegar, and a keto-friendly sweetener like erythritol. This keeps it creamy and tangy without adding unnecessary carbs.
Some versions toss in sunflower seeds or slivered almonds for extra crunch. It’s a hearty, satisfying salad that works well as a side for barbecues or family dinners, but it’s filling enough to stand alone for a quick lunch too.
Nutrition Facts:
- Calories: 246 kcal
- Total fat: 22 grams
- Net carbs: 5 grams
- Protein: 5 grams
4. Eat-the-Rainbow Chopped Salad with Basil & Mozzarella
The Eat-the-Rainbow Chopped Salad with Basil & Mozzarella is a colorful, nutrient-packed option that’s both low in carbs and full of fresh flavor.
It’s built with a mix of low-carb veggies like cucumbers, bell peppers, cherry tomatoes, and red onions, offering a variety of textures and natural sweetness without overloading on carbs.
Fresh basil adds a fragrant, herby touch, while creamy mozzarella rounds out the dish with a rich, satisfying bite.
A simple olive oil and balsamic vinegar dressing ties it all together. To keep it keto-friendly, use a sugar-free balsamic or swap it with extra lemon juice.
It’s light enough for a starter but hearty enough to serve as a meal, especially if you toss in grilled chicken or shrimp. This salad is a fun, fresh way to add variety and color to your low-carb meals.
Nutrition Facts:
- Calories: 140 kcal
- Total fat: 10 grams
- Net carbs: 6 grams
- Protein: 6 grams
5. Fresh Asparagus-Tomato Salad
Fresh Asparagus-Tomato Salad is a simple, low-carb dish that’s crisp, light, and full of garden-fresh flavor.
It features tender asparagus spears paired with juicy cherry tomatoes, creating a mix of textures and bright colors on the plate.
Both ingredients are naturally low in carbs and rich in vitamins, making this salad a smart, keto-friendly pick.
The salad usually comes together with a drizzle of olive oil, a squeeze of lemon juice, and a sprinkle of salt and pepper.
For extra flavor, you can toss in crumbled feta or shaved Parmesan and a few fresh basil leaves. It’s a refreshing side dish for grilled meats or seafood, but it’s just as good on its own for a light lunch.
Quick to prep and easy to customize, this salad is perfect for busy weeknights or casual get-togethers.
Nutrition Facts:
- Calories: 112 kcal
- Total fat: 8 grams
- Net carbs: 5 grams
- Protein: 4 grams
6. Guacamole Chopped Salad
Guacamole Chopped Salad takes all the flavors of classic guac and turns them into a fresh, low-carb salad you’ll look forward to eating.
It usually starts with diced avocado, cherry tomatoes, red onion, and crisp romaine or iceberg lettuce.
Fresh cilantro and a squeeze of lime juice give it that signature guacamole flavor, while a little jalapeño can add just the right kick if you like it spicy.
Since avocado is loaded with healthy fats and naturally low in carbs, this salad fits perfectly into a keto or low-carb diet.
You can toss in extras like crumbled bacon, grilled chicken, or shredded cheese to make it more filling. The light lime-olive oil dressing keeps it fresh without weighing it down.
It’s quick, colorful, and ideal for those craving guacamole with a little extra crunch.
Nutrition Facts:
- Calories: 245 kcal
- Total fat: 22 grams
- Net carbs: 2.5 grams
- Protein: 3.7 grams
7. Kale Salad
Kale salad is a nutrient powerhouse that fits perfectly into a low-carb, keto-friendly diet. These hearty green beans have a slightly bitter, earthy flavor that pairs well with bold ingredients like sharp cheeses, crunchy nuts, and tangy dressings.
Because kale is tougher than lettuces like arugula or romaine, it’s best to massage the leaves with a little olive oil or lemon juice to soften them before tossing.
A classic kale salad might include ingredients like shaved Parmesan, toasted almonds, and a lemon vinaigrette. You can also add avocado or bacon for healthy fats and extra flavor.
Kale’s low-carb content and high fiber make it a filling base that holds up well, even after sitting in keto salad dressing. It’s great for meal prep or as a robust side dish to balance out richer keto meals.
Nutrition Facts:
- Calories: 152 kcal
- Total fat: 13.8 grams
- Net carbs: 2.5 grams
- Protein: 3.7 grams
8. Keto Broccoli Salad
Keto Broccoli Salad is a creamy, crunchy favorite that’s perfect for low-carb and keto eaters. The main star here is fresh broccoli, which is naturally low in carbs and packed with fiber and vitamins.
This salad typically combines chopped broccoli with crispy bacon, shredded cheddar cheese, and red onion for a mix of textures and flavors.
The dressing usually blends mayonnaise with a bit of apple cider vinegar and a keto-friendly sweetener, giving it that classic tangy-sweet balance without the carb overload.
Some recipes add sunflower seeds or chopped nuts for extra crunch and healthy fats. It’s a satisfying salad that can stand alone as a meal or serve as a rich side dish at family dinners and barbecues.
If you love bold flavors and satisfying textures, this keto broccoli salad is a winner every time.
Nutrition Facts:
- Calories: 335 kcal
- Total fat: 31 grams
- Net carbs: 5 grams
- Protein: 5 grams
9. Shrimp Cobb Salad with Dijon Dressing
Shrimp Cobb Salad with Dijon Dressing is a tasty, low-carb twist on the classic Cobb salad, making it perfect for keto fans.
Juicy, seasoned shrimp replace the usual chicken or turkey, adding a light seafood flavor that pairs beautifully with crisp romaine lettuce, ripe avocado, hard-boiled eggs, and crumbled blue cheese.
The Dijon dressing adds a zesty, tangy kick without piling on carbs. Made with Dijon mustard, olive oil, lemon juice, and a touch of garlic, it’s a simple yet flavorful complement to the rich ingredients.
This salad is both filling and refreshing, offering a great balance of protein, healthy fats, and fiber.
Whether you need a quick lunch or a satisfying dinner, the Shrimp Cobb Salad is a smart choice that keeps your carb count low while packing plenty of taste.
Nutrition Facts:
- Calories: 378 kcal
- Total fat: 25 grams
- Net carbs: 6 grams
- Protein: 29 grams
10. Zucchini Salad
Zucchini salad is a fresh and light low-carb option that’s perfect for warm days or whenever you want something crisp and refreshing.
Thinly sliced or spiralized zucchini serves as the base, offering a mild flavor and crunchy texture that works well with a variety of toppings.
Because zucchini is naturally low in carbs and high in water content, it helps keep this salad light and keto-friendly.
You can dress it simply with lemon juice, olive oil, salt, and pepper, or get creative by adding ingredients like grape tomatoes, fresh herbs, Parmesan cheese, and toasted pine nuts.
Sometimes a little garlic or red pepper flakes are tossed in for extra zing. This salad is easy to make, versatile, and pairs well with grilled meats or seafood. It’s a tasty way to enjoy more veggies without worrying about your carb limits.
Nutrition Facts:
- Calories: 260 kcal
- Total fat: 23.9 grams
- Net carbs: 6 grams
- Protein: 6.6 grams
Related Articles
If you enjoyed these low-carb salad ideas, you might like these other keto-friendly recipes and guides to keep your meals fresh and satisfying.
- Keto Thousand Island Dressing Perfect for Low-Carb Salads
- Your Guide to Olive Garden Low-Carb Menu Items Today
- Keto Caesar Dressing That’s Creamy, Tangy, and Easy
- 13 Delicious Keto Dinner Ideas for a Healthy Lifestyle
- Keto High Fat Foods: Delicious and Nutritious Options
Frequently Asked Questions
Is Cucumber Low-Carb?
Yes, cucumber is low in carbs and perfect for keto or low-carb diets. It’s mostly water, which keeps carb counts low while adding a refreshing crunch. Cucumber works great in salads, adding texture without spiking your carb intake.
What Dressings Are Low-Carb?
Low-carb dressings usually rely on healthy fats like olive oil, avocado oil, or mayonnaise. Simple vinaigrettes made with red wine vinegar or lemon juice, mustard, and herbs are great choices. Avoid dressings with added sugars or high-carb ingredients to keep your salad keto-friendly.
Is Cabbage OK for Keto?
Yes, cabbage is keto-friendly and low in carbs. It’s versatile, nutrient-rich, and adds great crunch to salads and meals. Whether raw or cooked, cabbage fits well into a low-carb diet, making it an excellent choice for keto salads and dishes.
Final Thoughts
Low-carb salads are a simple, flavorful way to stick to your keto goals while keeping your meals fresh and satisfying.
From crisp arugula and creamy avocado to hearty broccoli and juicy shrimp, there’s no shortage of tasty options to enjoy.
We’ve shared 10 great recipes you can mix and match, whether you’re craving a dinner salad, a creamy broccoli version with sour cream, or a light zucchini toss for a lower carb count.
Many of these recipes come together easily with basic tools like a food processor or a large salad bowl, making prep fast and stress-free.
And if you miss classics like potato salad, you’ll love how cauliflower rice can easily stand in for those higher-carb dishes without sacrificing flavor.
Plus, keeping track of nutrition calories is simple with these clean, whole-food ingredients.
Whether you’re making the perfect salad for one or setting up a fresh salad bar for guests, these ideas deliver both taste and balance.
Looking for more low-carb recipes, tips, and complete meal ideas? Head over to our website and check out our latest collections. There’s something for everyone!