Keto Italian Veggie Salad Recipe
Introduction:
Are you following a keto diet and craving a delicious Italian-inspired salad packed with fresh vegetables and flavors? Look no further! This Keto Italian Veggie Salad recipe is not only low in carbs but also bursting with vibrant colors and rich flavors. Whether you’re preparing it for a quick lunch or a side dish for a family dinner, this salad is a delightful addition to your keto menu.
Prep Time: 15 minutes
Cook Time: 0 minutes
Servings: 4
Nutrition Values (per serving):
- Calories: 180
- Total Fat: 14g
- Saturated Fat: 3g
- Cholesterol: 10mg
- Sodium: 350mg
- Total Carbohydrates: 10g
- Dietary Fiber: 5g
- Sugars: 4g
- Protein: 5g
Ingredients:
For the Salad:
- 4 cups of fresh spinach leaves
- 1 cup of cherry tomatoes, halved
- 1 cup of cucumber, thinly sliced
- 1/2 cup of red bell pepper, diced
- 1/4 cup finely sliced red onion
- 1/4 cup of black olives, sliced
- 1/4 cup torn fresh basil leaves
- 1/4 cup of grated Parmesan cheese (optional)
For the Dressing:
- 1/4 cup of extra-virgin olive oil
- 2 tablespoons of red wine vinegar
- 1 clove of garlic, minced
- 1 teaspoon of dried oregano
- Salt and pepper to taste
Instructions:
1. Prepare the Vegetables:
- Wash and dry the spinach leaves, cherry tomatoes, cucumber, red bell pepper, red onion, and basil leaves.
- Slice the cherry tomatoes in half, thinly slice the cucumber, dice the red bell pepper, and thinly slice the red onion.
2. Assemble the Salad:
- In a large salad bowl, combine the fresh spinach, cherry tomatoes, sliced cucumber, diced red bell pepper, sliced red onion, black olives, and torn basil leaves.
- If desired, sprinkle the grated Parmesan cheese over the top for an extra burst of flavor.
3. Prepare the Dressing:
- In a small bowl, whisk together the extra-virgin olive oil, red wine vinegar, minced garlic, dried oregano, salt, and pepper until well combined.
4. Toss and Serve:
- Pour the dressing over the salad ingredients in a mixing basin.
- Gently toss the salad to evenly coat the vegetables with the dressing.
- Serve immediately as a refreshing side dish or a light and healthy meal.
Nutritional Information:
This Keto Italian Veggie Salad is not only delicious but also packed with essential nutrients. The nutritional values per serving are as follows:
- Calories: 180
This salad is relatively low in calories, making it a perfect choice for those looking to maintain or lose weight on a keto diet. - Total Fat: 14g
The healthy fats in this salad come from the extra-virgin olive oil and Parmesan cheese (if used), providing a satisfying and creamy texture. - Saturated Fat: 3g
Saturated fat content is moderate, making it suitable for keto dieters who aim to maintain a balance of fat sources. - Cholesterol: 10mg
The small amount of cholesterol mainly comes from the optional Parmesan cheese. - Sodium: 350mg
This salad contains a moderate amount of sodium, which can be adjusted to taste by reducing the salt in the dressing. - Total Carbohydrates: 10g
With only 10 grams of total carbohydrates, this salad is keto-friendly and won’t spike your blood sugar levels. - Dietary Fiber: 5g
The high fiber content aids in digestion and helps you feel full and satisfied. - Sugars: 4g
Most of the sugar content is natural sugars from the vegetables, providing a touch of sweetness. - Protein: 5g
While this salad is primarily a vegetable-based dish, it still offers a decent amount of protein to support your daily nutritional needs.
Conclusion:
This Keto Italian Veggie Salad is a fantastic addition to your keto meal plan, offering a delicious blend of fresh vegetables and Italian-inspired flavors. With a quick prep time of just 15 minutes, you can enjoy a nutritious and satisfying dish that’s perfect for maintaining ketosis while indulging in the taste of Italy. Whether you’re following a keto diet or simply seeking a healthy and flavorful salad, this recipe is a winner.
