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RECIPE: Keto-Friendly Kale Salad

RECIPE: Keto-Friendly Kale Salad

Keto diet? Just trying to be a little more conscious of your carbs? 

Dark leafy greens not only highly alkalizing (and therefore ideal for promoting a healthy internal pH), they are the most nutrient-dense type of vegetable. They also fall on the lower end of the spectrum when it comes to carbohydrates- perfect for keto!

Leafy Greens & Keto

Each leafy green vegetable has its own unique nutrient profile, so the greater the diversity of greens you get into your diet, the better!

Although I call this a kale salad (because kale is life), this recipe uses equal parts spinach. You can also use other low-carb leafy greens like collard greens and/or swiss chard. Experiment and tweak this recipe however you prefer. I’m just weirdly obsessed with kale, so naturally, I made it the star of this recipe. 

Bear in mind, you don't need to be on a ketogenic diet to enjoy this recipe! 

 

Simple Keto Kale Salad

 

NET CARBS: 9.5 g
TOTAL CARBS: 14.5 g
TOTAL FAT:  25.2 g
PROTEIN: 7.4 g

 

INGREDIENTS:

  • 1 cup kale (5.4 g net carbs)

  • 1 cup spinach (0.4 net carbs)

  • Fresh juice of ½ a lemon (1.7 g net carbs)

  • 2 Tbsp extra-virgin olive oil (0 g net carbs)

  • 1/2 cup avocado (2 g net carbs)

  • Sea salt to taste (0 g net carbs)

  • Optional: Flavor with fresh herbs such as dill, parsley, or cilantro (they’re carb-free!)

 

DIRECTIONS:

Put all ingredients in a large bowl and massage your mix until it softens up, sweetens up, and turns bright green!

(PS: Sometimes I like to sautée some of my leafy greens in avocado oil with a little salt and then mix them in together with the raw greens. I think it adds dimension and keeps it interesting.) 

 

Room in your day for a few more carbs? Here are a few additional keto-friendly topping suggestions for your salad: 

  • 2 Tbsp. pumpkin seeds (1.2 g net carbs)

  • 2 Tbsp. hemp seeds (1.4 g net carbs)

  • 2 Tbsp. chia seeds (1.8 g net carbs)

  • 1/2 cup chopped cucumber (1.9 net carbs)

  • 1/2 cup chopped bell peppers (2-3 net carbs depending on the color of pepper)

  • 1/4 cup blueberries (4.35 g net carbs)