Kale Crunch Salad {Sugar-Free}

Kale Crunch Salad {Sugar-Free}

Kale crunch salad is a refreshing low carb side perfect for a keto diet. Sweet yet sugar-free, pumpkin seeds and dried cranberries make it a popular holiday addition to any table.

Let’s be honest.

Are you a gung-ho kale lover or more in the I suppose I really should eat kale, sigh, camp? For a while I went on a kale craze. I heard how many health benefits this leafy green had, and I determined to get it into the family diet.

I tried smoothies, kale chips, kale soup, kale salads. Do you know what happened? Well, guess what!?

In point of fact, I put way TOO much kale in everything and my husband announced he was done with anything with kale. This taught me something. Because, I had to admit it to myself, I wasn’t a fan of too much kale either!

What I’ve come to love is a good balance. I really enjoy kale in this salad because it’s a mix of many healthy ingredients. Moreover, I’m not just eating a kale leaf, but kale with broccoli, cabbage, lemon, cranberries, pumpkin seeds, and more! It’s all coated in a delicious dressing, and I’ve come to crave it for lunch!

Don’t worry – I still sneak kale leaves in my son’s smoothies.

This post contains affiliate links, which means I receive a small percentage if you make a purchase after clicking on my links.

Kale crunch salad is a refreshing low carb side perfect for a keto diet. Sweet yet sugar-free, pumpkin seeds and dried cranberries make it a popular holiday salad. #kalesalad #ketosalad #lowcarbsalads

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Scroll down to the bottom for the printable recipe or PIN it here for later!

Leafy greens such as romaine lettuce, kale, collards, Swiss chard, and spinach are the most nutrient-dense of all foods.

Dr. Joel Fuhrman

Doctor

How kale crunch salad came about

I’ve come across many salad recipes. Back when I went through my kale obsession, I also tried out many prepackaged salad mixes. Unfortunately, the problem with the salad mix is that it always seems to contain ingredients I don’t want in my salad.

For example, many salad mixes have carrots, and I don’t eat carrots on a keto diet. Also, the dressings typically all have a ton of sugar. Or maybe if you get a fancy premade salad you get toppings, and the cranberries have sugar. Read the labels, there’s always something.

Finally, I told myself to just man up and make my own version. I’m pretty happy I did!

Kale crunch salad with keto salad dressing is the perfect low carb side for a holiday dinner. #ketosalad #kalesalad

How to julienne

Now to the basics. The main time consuming job when making a salad is chopping up all the ingredients. Actually, I find it relaxing when I have the time. However, there are ways to make it go quicker if you don’t have a ton of time or the children start WWIII in the living room.

Let’s start with the basic julienne cut. You’ll find this term in many recipes, and yes, it’s French. Despite having a fancy name, it’s really quite simple.

Julienne means simply to cut thin strips, usually in vegetables, meat or fruit. The strips should be about 2 1/2 to 3 inches long, and 1/16 to 1/8 of an inch thick. I like to use it for salads because it looks aesthically pleasing and in a practical sense makes the salad easier to eat.

Tips to speed up vegetable chopping

There are several ways to speed up the time it takes to make this salad. For one, you can buy the cabbage pre-shredded. I like to buy the angel-hair shredded cabbage, and it’s not expensive.

It’s more difficult to find the Brussels sprouts and broccoli stalks sliced or julienned. Sometimes I’ve found a “broccoli slaw” mix at the grocery store, but as I said, it almost always has things in it I don’t want. How to fix this?

First, grab your fresh, organic produce. Next, pull out a food processor or even that spiralizer you bought for making zucchini noodles. Both of these kitchen gadgets should have a shredding or slicing disc or blade. Then you will easily make the right sized veggies for that perfect crunch.


Ways to use broccoli stalks

Why broccoli stalks, you may ask. Well, why not? I feel incredibly wasteful chopping off the florets to steam and throwing out the stalks.

I’ve found julienning to be my favorite way to chop the stalks. About that width provides the crunch I like without being too thin and droopy or a giant chunk. Experiment with a spiralizer or food processor to get your favorite cut.

There are many ways to use broccoli stalks:

  • make soup, puréed or chopped
  • cut lengthwise for crudité to go with your favorite keto dip
  • use with other vegetables to make a vegetable stock
  • steam and purée as babyfood
  • julienne or shred for salads or coleslaw
  • get creative!

 

To make kale crunch salad you’ll need: 

Ingredients for kale crunch salad #ketosalad #kalesalad

How to make kale crunch salad

As I said before, the most time consuming part of making a salad is chopping up all the ingredients. However, once that’s done, it’s pretty easy to assemble.

First, place all ingredients EXCEPT for the pumpkin seeds, cranberries, and dressing in a large bowl. Then take some salad tongs and mix it all up so everything’s evenly dispersed. Just think that it should be combined so you get each ingredient in every bit.

Second, about a half hour to one hour before you’re ready to serve the salad, pour on the keto salad dressing and mix it up with the tongs to coat the greens.

Bite of kale crunch salad #kalesalad #lowcarbsalad

Note: If you’re eating it in single portions just take out what you want to eat and use 2 tablespoons of dressing for a serving. When I get really ambitious, I like to portion this salad out in containers to meal-prep lunches for the week.

Lastly, sprinkle the pumpkin seeds and the cranberries over the top, and mix it up when it’s time to serve. That’s it!

It’s pretty easy to do and is perfect for any holiday dinner or get together.

Kale crunch salad with lemon poppyseed keto salad dressing is sugar-free yet sweet and crunchy. The perfect low carb option for a holiday dinner or get-together with pumpkin seeds and cranberries. #ketoyum #kalesalad #lowcarbsides

If kids grow kale, kids eat kale. If they grow tomatoes, they eat tomatoes. But when none of this is presented to them, if they’re not shown how food affects the mind and the body, they blindly eat whatever you put in front of them.

Ron Finley

Athlete

Why make your own kale crunch salad?

If you ask yourself this question, it comes down to why make your own anything? Personally, I prefer to make my own salads and recipes because I can control what goes in them. There are no extra preservatives or questionable ingredients.

With all her health issues, my daughter’s doctor always tells me to buy organic whole foods for her. Buy the best ingredients and prepare it youself. It only makes sense to control what you consume, and that goes for anyone!

So come on! You’re going to love kale in this salad! I know I do.

Pin the recipe here!:

Delicious kale crunch salad is the perfect low carb side with lemon poppyseed keto salad dressing, pumpkin seed, and dried cranberries. A sweet healthy crunch for holiday dinners or parties. #kalesalad #ketosides #ketosalad

I’d love for you to follow me on Instagram @explorermomma.

If you LOVE this recipe please consider giving it a five-star rating in the review area below!

Interested in other keto salads?

Keto antipasto salad is low carb goodness! Refreshing and the perfect gluten-free recipe for picnics and parties. Makes it easy to stick to a low carb diet! #ketosalad #lowcarblunch

Keto side dishes anyone?

  1. Eggplant with Walnuts
  2. Grilled Garlic Parmesan Zucchini
  3. Cauliflower Mac and Cheese Bake


Printable Recipe

*Get the Lemon Poppyseed Keto Salad Dressing recipe here!

Kale Crunch Salad

A brilliant salad mix of super-greens including kale, broccoli, Brussels sprouts, cabbage, and more! Perfect for a keto, low carb, or other healthy diets.
Prep Time15 mins
Total Time15 mins
Course: Main Course, Salad, Side Dish
Cuisine: American, Gluten-Free, Keto, Low Carb
Keyword: Kale crunch salad, Kale salad, keto salad, low carb salad
Servings: 10
Calories: 149kcal
Author: Explorer Momma

Ingredients

  • 2 cups cabbage angel hair or finely julienned
  • 3 cups kale chopped or julienned
  • 8 oz Brussels sprouts finely sliced
  • 1 cup chopped red cabbage
  • 2 cups broccoli stalks julienned
  • 1/2 cup pumpkin seeds
  • 1/2 cup dried cranberries sugar-free
  • 1 recipe Keto salad dressing - lemon poppyseed https://wp.me/p8f8w6-1pT

Instructions

  • Place all ingredients except for the pumpkin seeds, cranberries, and dressing in a large bowl and use tongs to combine.
  • About one hour before ready to serve, pour on the dressing and mix with the tongs to coat the greens.
  • Sprinkle the pumpkin seeds and cranberries over the top and mix when ready to serve.

Notes

Nutrition Facts

Servings 10.0
Amount Per Serving
Calories: 149
 
Total Fat 12 g  
Saturated Fat 2 g  
Monounsaturated Fat 6 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg  
Sodium 69 mg  
Potassium 289 mg  
Total Carbohydrate 8 g  
Dietary Fiber 3 g  
Sugars 2 g  
Protein 5 g  
Net Carbohydrate 5 g
*Nutrition Facts per MyFitnessPal.com. For most accurate facts, calculate your own with the exact ingredients you use in the recipe.

Nutrition Disclaimer

Please be aware I am not a medical specialist or nutritional professional. On this blog, I share recipes and what works for me. Please do not take anything on this blog as medical advice and always consult with your doctor before starting any diet or exercise program. I use MyFitnessPal.com to calculate nutrition facts as a courtesy to my readers, and I remove erythritol from the final carb count and net carb count because does not affect my own blood glucose levels.
 
 
This is as accurate as possible, but it’s best to independently calculate nutritional information on your own with the specific ingredients you use. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Keto Salad Dressing – Lemon Poppy Seed

Keto Salad Dressing – Lemon Poppy Seed

Tart and tangy with a hint of sweet, sugar-free lemon poppy seed is the perfect keto salad dressing for a holiday salad or an everyday low carb meal.

One of my favorite salad dressings has always been a sweet poppyseed dressing I used to put on all sorts of greens and pretend it was healthy because it was salad. Then I took a second look and realized just exactly how much sugar was in it. Take a look at all the dressings in your fridge if you still have them. What do you almost always see as a listed ingredient?

Sugar.

There’s sugar in so many of the pre-made items we buy. What have I learned on this keto journey? Many things, to be honest, but there’s one that’s huge but seems so simple. Read your labels. Yep. That’s it.

What’s in the foods you buy and consume without thought? A keto way of eating, and any healthy lifestyle, will make you review those food choices. Do you know what I’ve found? It’s almost always better to make your own. And it really doesn’t take a lot of time if you have the ingredients.

This post contains affiliate links, which means I receive a small percentage if you make a purchase after clicking on my links.

Tart and tangy with a hint of sweet, sugar-free lemon poppyseed is the perfect keto salad dressing recipe for a low carb diet. #ketosaladdressing #ketodressing #sugarfreedressing

In a hurry?

Scroll down to the bottom for the printable recipe or PIN it here for later!

There was an Old Person of Fife, 
Who was greatly disgusted with life;
They sang him a ballad, 
       and fed him on salad, 
Which cured that Old Person of Fife.

Edward Lear (1812-1888)

English artist and writer

How to juice a lemon

Have you ever juiced a lemon? I was talking to a friend the other day who said she’d never juiced a lemon before. She thought it was too much trouble and just bought a jar of lemon juice.

I may have looked slightly shocked.

Can I tell you a secret? Fresh lemon juice is ever so much better than the old, bottled kind! You know the bland, flat, juice in the plastic lemon in the produce section? Don’t be tempted! Buy the real thing.

Tips for juicing a lemon

Juicing a lemon is not all that difficult and is quick to do. First, select a bright ripe lemon, one you can slightly squeeze and is not too hard.

Second, roll the lemon on the counter, pushing down as to squeeze it inside the peeling. In this way, you begin to break some of the membranes and release juice inside before even cutting it open.

Third, slice the lemon in half and select your chosen juicer. If you don’t think you have a juicer, well you probably do. I call it a fork.

How to juice a lemon with a fork

To use a fork to juice a lemon can be a bit messy, but it works! Place a bowl on your work surface to catch the juice and stick the fork in the center pulp side of the half lemon. With one hand, hold the fork and with the other, the lemon half.

Squeeze tightly and move the fork around the inside of the lemon so the juice runs in your prepared bowl. Next, move the fork all around the inside of the lemon, still squeezing with the other hand to get every bit of juice.

Lemon juicers for your keto salad dressing

If you have a citrus juicer or are looking to purchase one, there a many kinds out there. It’s really your own preference which one you use. I like the old-fashioned one with a glass dish and lid on top to push the lemon on and the juice falls through to the bottom. With it, I seem to get the least messy and can pretend I’m in a one-room schoolhouse making fresh lemonade.

For any of the juicers, press the lemon firmly in the juicer according to the instructions. Move it all around to get every bit of juice from all edges of the lemon.

 

Here are a few options:


To make lemon poppyseed keto salad dressing you’ll need: 

Keto lemon poppyseed dressing is fresh and easy to make. It's the perfect sugar-free dressing for a low carb diet with both tang and sweet. #ketodressing #lowcarbdressing #sugarfreedressing

How to make keto salad dressing – lemon poppyseed

 

If you’re making keto salad dressing for the first time, don’t worry! It’s super-simple and so worth the small amount of effort it takes to make your own. Grab the blender out of the cabinet and let’s get to work.

First, get out all the ingredients and measuring utensils and place them around the blender container. Then set the poppyseeds to the side. Now measure in all the other ingredients into the blender.

Blend it all together on high for 30-40 seconds or until smooth and a light lemony color. This is called emusifying the dressing, which is just a fancy way of saying you’re completely blending ingredients that don’t usually mix together. In this case it’s the oil, vinegar, and mustard.

After the emulsion is complete, add in the poppy seeds and pulse the blender a few times to just to distribute them.

Last but not least, pour the dressing into a jar at least 6 ounces, and refrigerate for 3 hours or overnight to mix the flavors.

Before you use the dressing, shake it up in the jar each time. Often, the poppy seeds will settle to the bottom or the oil may try to separate. Simply shake it up and all’s good to go. Dress your salad and eat up!

Delicious keto salad dressing - lemon poppyseed is tart, tangy, sweet and delicious on a low carb diet. Sugar-free and guilt-free. #ketodressing #sugarfreedressing #ketorecipes

But, you must remember, whatever you eat, make sure you have at least one bowl of salad with it.

S.A. Tawks

Author

Why make your own keto salad dressing?

That’s a good question. Why indeed make your own keto salad dressing?

Even with more keto-friendly options to buy out there lately, I still prefer to make my own. The reason may very well be my own need for control. However, there’s a lot to be said for knowing exactly what ingredients you’re putting in any recipe.

I feel good about what goes in this dressing. If you buy fresh, organic ingredients it’s a big step in owning your diet and health goals. I encourage you to make this dressing or experiment with your own flavors.

Enjoy your trip to the market to pick out the fresh produce. If possible, I encourage doing it without taking the children along. It’s your moment for your senses to experience the colors, smells, and feel of the fruits and vegetables.

I love it, and sometimes as a mom it’s those times to step back and appreciate that keep me sane!

Pin the recipe here!:

Fresh ingredients in keto salad dressing with this delicious low carb lemon poppyseed recipe. Sugar-free dressing that's tart, tangy, and sweet, for your favorite keto salad. #ketodressing #lowcarbdressing #sugarfreedressing

Tag me in your recipe pics on Instagram @explorermomma.

If you LOVE this recipe please consider giving it a five-star rating in the review area below!

Perfect keto bread to go with your salad

Keto cheddar focaccia is low carb, cheesy heaven! Missing bread? Soft and delicious, this gluten-free bread is perfect with keto soups and salads. #ketobread #lowcarbrecipes

Keto side dishes anyone?

  1. Keto Antipasto Salad
  2. Grilled Garlic Parmesan Zucchini
  3. Cauliflower Mac and Cheese Bake


Printable Recipe

Keto Lemon Poppyseed Dressing

Tart, tangy, yet sweet. Keto Lemon Poppyseed dressing is the perfect addition to any salad.
Prep Time5 mins
Cook Time0 mins
Total Time5 mins
Course: Main Course, Salad, Side Dish
Cuisine: American, Gluten-Free, Keto, Low Carb
Keyword: keto dressing, Keto lemon poppyseed dressing, low carb dressing
Servings: 8
Calories: 98kcal
Author: Explorer Momma

Ingredients

  • 2 tbsp raw apple cider vinegar
  • 6 tbsp olive or avocado oil
  • 2 garlic cloves, minced
  • 2 tbsp powdered sweetener (such as Swerve Confectioners)
  • 2 tbsp lemon juice
  • 1 tsp dijon mustard
  • 1/4 tsp salt
  • 1 tbsp poppy seeds
  • 2 tbsp water optional

Instructions

  • Set the poppyseeds aside and place all the other ingredients in a high-speed blender. Blend on high for 30-40 seconds or until smooth and a light lemony color.
  • Add in the poppy seeds and pulse the blender a few times to combine.
  • Pour the dressing into an 8 oz jar and refrigerate for 3 hours or overnight to mix the flavors.

Notes

Nutrition Facts

Servings 8.0
Amount Per Serving: 2 tablespoons
Calories 98
 
Total Fat 11 g  
Saturated Fat 1 g  
Monounsaturated Fat 7 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg  
Sodium 88 mg  
Potassium 18 mg  
Total Carbohydrate 1 g  
Dietary Fiber 0 g  
Sugars 0 g  
Protein 0 g
*Nutrition Facts per MyFitnessPal.com. For most accurate facts, calculate your own with the exact ingredients you use in the recipe.

Nutrition Disclaimer

Please be aware I am not a medical specialist or nutritional professional. On this blog, I share recipes and what works for me. Please do not take anything on this blog as medical advice and always consult with your doctor before starting any diet or exercise program. I use MyFitnessPal.com to calculate nutrition facts as a courtesy to my readers, and I remove erythritol from the final carb count and net carb count because does not affect my own blood glucose levels.
 
 
This is as accurate as possible, but it’s best to independently calculate nutritional information on your own with the specific ingredients you use. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Georgian Food: Eggplant With Walnuts

Georgian Food: Eggplant With Walnuts

Fabulous flavors come together with fenugreek, garlic, and walnuts in this naturally low carb, gluten-free traditional Georgian dish. Out of all Georgian food, Georgian eggplant with walnuts, or badrijani nigvzit, is a definitely a staple at any Georgian dinner party!

My husband just got back from visiting family for Orthodox Easter in Georgia (the country not the state). Georgians take great pride in hospitality and welcoming guests into their homes and do a fabulous job of it. Much emphasis is placed on the Georgian supra, or dinner party, where plates of traditional foods are stacked one on top of the other.

Georgians give toasts to God, peace, the guests, the children, Georgia, your country, and many others. While I love the Georgian cheese bread (khachapuri), desserts, and meats, one of my favorite keto-friendly side dishes is badrijani nigvzit.

Georgian eggplant with walnuts. I love Georgian food!

Okay, I admit when I first tried it, I was not used to eggplant. Actually, I had to work up my courage to taste and then enjoy it. To an American palate, it’s not a regular dish but once you do the flavors are oh so good! There’s a reason it’s on a plate at nearly every Georgian table on special occasions.

This post contains affiliate links, which means I receive a small percentage if you make a purchase after clicking on my links. 

Georgian eggplant with walnuts is a fabulous keto side dish that's a staple for any Georgian dinner. Low carb and gluten-free, full of flavor! #ketosides #georgianrecipes

In a hurry?

While I think you’ll love my super helpful tips and fun stories, I also realize we are sometimes pressed for time and just need a good recipe! Scroll down to the bottom of the page for the printable recipe or PIN it here for later!

When I was alone, I lived on eggplant, the stove top cook’s strongest ally…. 

Laurie Colwin

Alone in the Kitchen with an Eggplant

What Georgian food will you find at a traditional dinner supra?

Like I said, my husband just returned from Georgia, and after Easter Georgian households celebrate and tend to eat a lot! They take great joy when friends, neighbors, and family come over to share a meal. The food and wine are traditional, abundant, and accompanied by music and laughter!

Georgian supra table with low carb Georgian eggplant with walnuts #georgiansupra

Before Orthodox Easter, or აღდგომა aghdgoma, religious Georgians fast from animal products, eat little, and are almost vegan for a time. Therefore, when it’s time to say, “Christ is risen!” a celebration and feast for days begin. 

Plate upon plates are stacked on top of each other, filled with amazing dishes. Guests are encouraged to eat and drink as much as possible and have a good time. Guitars are brought out for singing and dance.

It’s also a fun time to prepare food with the family! Generally, the women bake sweet and savory breads, prepare salads, and make sure there are enough different kinds of meat and side dishes. There’s wine, coffee, and dessert, and people can sit at the table all day.

What about it? Shall we make one of those side dishes?

To make Georgian food: eggplant with walnuts you’ll need : 

Georgian foods: eggplant with walnuts is a staple for any Georgian dinner. Fenugreek, garlic, and walnuts make this a delicious low carb side dish. #lowcarbrecipes #georgianrecipes

How to select an eggplant

When I first started to make this dish when I returned to the United States, I bought normal bulb eggplant. Unfortunately, the finished recipe did not taste or look like I remembered. The problem with the big eggplant is that it is slightly more bitter and eggplanty, and not the right size for folding like the eggplant used in Georgia.

I looked around at local grocery stores and finally found what I was looking for. In Georgia, they use a long thin eggplant. Therefore, the closest I have found to the same variety is called a Chinese eggplant in most stores.

Two Chinese eggplants on a pan

I’ve found it most often at my local Sprout’s farmer’s market, and you may also have more luck at smaller natural produce or farmer’s market-type locations.

I’m even planning to grow it this year in my garden!

How to make fried Georgian eggplant with walnuts

To begin, gather all the ingredients and supplies together. Second, slice the Chinese eggplants lengthwise to about 1/3 of an inch thick. I like to use a mandolin slicer for this process but a regular knife works if you prefer.

Slicing the Chinese eggplant

Now we’re going to let the eggplant “weep” and get as much of the bitter flavor out as we can. Lay the eggplant out on towels and salt it liberally. Next, leave it there untouched for about half an hour and turn it over and salt the other side. Then let it sit another half hour or so.

The eggplant should “weep”, and the bitter liquid seeps out. Now rinse off the liquid and salt and pat them dry.

Next, get out a skillet or frying pan, and heat the oil over medium heat. Now fry the eggplant slices in batches for about 2 minutes on each side. When they’ve slightly browned, remove them to a dish and cover.

How to make the filling

Next, for the filling, take out a food processor (or pestle and mortar) and place in it all the rest of the ingredients: the walnuts, water, garlic, coriander, vinegar, salt, pepper, and fenugreek (or Georgian utskho suneli and kviteli qvaveli if you have it).

Process it all on high for forty seconds or so then unplug and spoon down the sides with a spatula. Continue to process it on high until everything’s thoroughly combined in a rough paste.

Tip: Refrigerate the filling for 2 hours or overnight, as the flavors need time to set and blend together. If the garlic tastes a little strong, the next day it shouldn’t (so says the garlic-lover).

Georgian foods: eggplant with walnuts, garlic, and fenugreek. A fabulous low carb traditional side dish. #ketosides #georgianfoods

Allergy tip: Can I tell you a little secret? Most of the time I actually substitute blanched almonds in this dish instead of walnuts. Why? Well, I love walnuts, but another in the household has a severe allergy to walnuts but not almonds. If you need to work with an allergy, try other nuts or even seeds that aren’t a problem.

How to fill the eggplant

First, take one strip of the eggplant and spread about a tablespoon of filling on half of it. Second, fold the strip in half evenly like a book with the filling in the middle.

Georgian eggplant with walnuts on a plate, badrijani nigvzit #georgianfoods #lowcarbsides

Lastly, arrange them on a plate or serving platter and garnish with some chopped cilantro and pomegranate seeds if they’re in season! The Georgian foods look an array of colors during the summer.

Lately, I’ve not been able to get pomegranates but love that little tang the seeds bring and aesthetically for the beautiful color! Soon, soon my pretties!

Bite of Georgian foods: eggplant with walnuts #georgianfood

Georgian food and traditional recipes

Over the next few months, I’ll be featuring different traditional Georgian recipes. Some are already gluten-free and low carb like this staple side dish, Georgian eggplant with walnuts. Others, like khinkali, or meat dumplings are not, but I’ll share recipes for the traditional way to make them and a gluten-free option!

So if you’ve been to Georgia or just like to try another culture’s classic dishes, I hope you follow along on my Georgian food journey. Until next time! Nakh vam dis!

Pin the recipe here!

Georgian eggplant with walnuts, badrijani nigvzit. A fabulous low carb, gluten-free Georgian food. A keto side dish with garlic, walnuts, and spices. #georgianfood #lowcarbsides

Tag me in your recipe pics on Instagram @explorermomma.

If you LOVE this recipe please consider giving it a five-star rating in the review area below!

Searching for more low carb sides?

Easy low carb grilled garlic parmesan zucchini, circle pin

Want to learn more about the country of Georgia?

Check out these other articles on Georgia:

  1. Georgian Language Phrases for Travelers
  2. Unforgettable Things to do in Tbilisi, Georgia
  3. How to Make Traditional Georgian Bread
  4. Top 10 Things to do in Batumi, Georgia with kids!
  5. Tbilisi, Georgia: Doors and Windows


Printable Recipe

Georgian Eggplant with Walnuts

Fabulous flavors come together with fenugreek, garlic, and walnuts in this naturally low carb traditional Georgian dish. One of my favorite Georgian foods, Georgian eggplant with walnuts, or badrijani nigvzit, is a staple at any Georgian dinner party.
Prep Time15 mins
Cook Time10 mins
Total Time25 mins
Course: Appetizer, Side Dish
Cuisine: Georgian, Gluten-Free, Keto, Low Carb
Keyword: Badrijani, Georgian, Georgian Eggplant with Walnuts
Servings: 18
Calories: 78kcal
Author: Explorer Momma

Ingredients

  • 3 medium-sized Chinese eggplant
  • 1 cup walnuts
  • 2 cloves garlic
  • 1/2 tsp white wine vinegar
  • 1/2 tsp ground fenugreek (Georgian utskhro suneli)
  • 1 tsp ground corriander
  • 1/4 tsp red pepper
  • 1/4 tsp salt
  • 1/2 cup water
  • cilantro to garnish
  • pomegranate seeds to garnish

Instructions

  • Slice the Chinese eggplant lengthwise to about 1/3 of an inch thick. Use a mandolin slicer or regular knife.
  • Lay the eggplant out on towels and salt it liberally. Leave it for half an hour and turn it over and salt the other side. It should "weep" and the bitter liquid seeps out. Rinse and pat dry.
  • Heat the oil over medium heat and fry the eggplant slices in batches about 2 minutes on each side. Remove to a dish and cover.
  • For the filling, take out a food processor (or pestle and mortar) and place in it all the rest of the ingredients except the cilantro and pomegranate seeds for garnish. Process on high for forty seconds or so then unplug and push down the sides with a spatula. Continue to process on high until thoroughly combined in a rough paste.
  • Refrigerate the filling for 2 hours or overnight, as the flavors need time to set and blend together. 
  • Take one strip of the eggplant at a time and fill each with about a tablespoon of filling, folding the strip evenly like a book with the filling in the middle.
  • Garnish with roughly chopped cilantro and pomegranate seeds. Serve at room temperature.

Notes

Nutrition Facts

Servings 18.0
Amount Per Serving
Calories: 78
 
Total Fat 7 g  
Saturated Fat 1 g  
Monounsaturated Fat 3 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 0 mg  
Sodium 33 mg  
Potassium 158 mg  
Total Carbohydrate 4 g  
Dietary Fiber 2 g  
Sugars 2 g  
Protein 1 g
*Nutrition Facts per MyFitnessPal.com. For most accurate facts, calculate your own with the exact ingredients you use in the recipe.

Nutrition Disclaimer

Please be aware I am not a medical specialist or nutritional professional. On this blog, I share recipes and what works for me. Please do not take anything on this blog as medical advice and always consult with your doctor before starting any diet or exercise program. I use MyFitnessPal.com to calculate nutrition facts as a courtesy to my readers, and I remove erythritol from the final carb count and net carb count because does not affect my own blood glucose levels.
 
 
This is as accurate as possible, but it’s best to independently calculate nutritional information on your own with the specific ingredients you use. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Low Carb Keto Pesto Pinwheels

Low Carb Keto Pesto Pinwheels

Full of summer flavors, keto pesto pinwheels are the perfect low carb appetizer or game time snack. Basil, garlic, and sundried tomato in a guilt-free, gluten-free swirl!

Not too long ago my daughter was watching a baking competition show on TV, and the challenge was palmiers. Now, palmiers are a form of puff pastry, layers and layers of butter folded in the dough to create incredible layers. They are rolled in the shape of a palm, elephant ear, or simply round like a cinnamon roll and sliced to bake.

On the show, they were filling them with all sorts of amazing flavors. However, my mind immediately went to, “Wouldn’t those be amazing with basil pesto and sun-dried tomato?”

Thus, this is where our keto pesto pinwheels began. While I haven’t tried to make a gluten-free puff pastry, I know I love a good fathead dough. Fathead dough is made of mozzarella cheese, cream cheese, and almond flour among a few other ingredients.

To me, it seemed the perfect choice for a tasty appetizer for a family gathering or even game day. Can I tell you something? I was right. They are pretty fabulous!

This post contains affiliate links, which means I receive a small percentage if you make a purchase after clicking on my links. 

Delicious low carb keto pesto pinwheels are the perfect choice for a snack or appetizers at your next party or family holiday gathering. #ketoappetizer #ketosnacks

In a hurry?

While I think my super helpful tips and fun stories will benefit you, I also realize we are sometimes pressed for time and just need a good recipe! Scroll down to the bottom of the page for the printable recipe or PIN it here for later!

Cooking and baking is both physical and mental therapy.

Mary Berry

British food writer

Keto pesto pinwheels: more fillings

There are so many options when it comes to creating a filling for an amazing dough!

First, do you choose sweet or savory? Second for me is okay, what all do I have around the house?

These baked treats make a fabulous snack or appetizer, or even lunch! What are your favorite fillings? Do you go Greek and fill it with feta, spinach, and garlic? Maybe a traditional salami and provolone? You could even make it a pizza roll with tomato sauce, pepperoni, and mozzarella!

It’s a fun way to get the kids involved in cooking because believe me, they will have opinions.

What?! Kids have strong opinions? Imagine that. Mine are strongly against spinach unless we call it dinosaur slime. And then it’s okay. Mmmm, tasty!

Today, however, I think we’ll stick with pesto and sundried tomatoes. It’s a classic combination and one it’s hard to go wrong with.

If you’d like to try your hand at making a super-simple, yet amazingly flavorful basil pesto, find my recipe here.

Flavorful parmesan, basil, garlic, and sun-dried tomatoes flavor these keto pesto pinwheels. Perfect for a low carb appetizer or gluten-free game day snack. #ketoappetizer #ketorecipes

 

To make easy keto pesto pinwheels you’ll need : 

Delicious parmesan, basil, garlic, and sun-dried tomatoes flavor these keto pesto pinwheels. Perfect for a low carb appetizer or gluten-free game day snack. #ketoappetizer #glutenfreeappetizer

Why kids should bake

These pinwheels are really not too difficult to make although they may look it at first glance. Like I said, enlist some kids to help out because they absolutely love the hands-on aspect of this bake. Baking is great for kids because they have to make a plan, follow directions, and in the end create something delicious for everyone!

Now, in the rare case the directions are not followed, they learn something from it, am I right? My daughter loves to go through the entire baking process and share her creations with the family. It’s a sense of accomplishment that I think leads to a greater work ethic in the future. But enough of my soapbox. On to the baking!

How to make keto pesto pinwheels

First off gather your ingredients and kitchen items. Second, put the mozzarella and cream cheese in a large microwave-safe bowl and melt it for 1-2 minutes. It should be just melted but not so much that it’s nearing the crisp and harden stage.

Third, add in the almond flour, powdered parmesan cheese, and baking powder, and use a mixer to combine it all into a dough.  Make sure you have a really large bowl to do this so small pieces don’t get spat out all around the room! Also, depending on the mozzarella you use, it can stick around the beaters.

Never fear, if the mixture does wind itself around the beaters too much just stop the machine, pull off the mozzarella mixture that’s causing the problem. Et voílà! Continue.

Next, keep mixing and add the eggs in one at a time. Then, form the mixture into a dough and place it between two pieces of parchment paper. If it is too sticky to handle, refrigerate it for 15 minutes. Another thing I like to do is spray the parchment paper with coconut or olive oil to prevent sticking.

Keto pesto pinwheels dough in a rectangle shape

Now, roll out the dough to make a large rectangle about 1/4 of an inch thick.

How to fill the dough

I like to use a pastry brush to brush the pesto over the dough or you could easily use a spoon if you don’t have the pastry brush.

Brushing the pesto on the fathead dough

Over the pesto, evenly sprinkle the chopped sundried tomatoes.

Keto pesto pinwheel dough with pesto and sun-dried tomatoes

Then use the parchment paper as a guide to help roll up the dough from the narrow end until it becomes a log. This is where you can get creative with your rolling too. You could roll it the long way from both sides inward to create the traditional elephant ears.

Rolling the keto pesto pinwheels

However you decide to roll it, try not to touch it too much because the warmer it gets, the more difficult it becomes to work with. Once rolled, carefully wrap in plastic wrap (cling film) and place in the freezer for about an hour. 

Why chill it? One, it needs to harden to be easier to slice. Two, when it’s chilled beforehand it holds its shape better when baked.

Slice and bake the pesto pinwheels

Next, unwrap the log and slice it into 1/2 inch slices. Place them on a baking sheet lined with parchment paper or silicone baking mats. There should be about 20 pinwheels if you’ve rolled from the short end.

Keto pesto pinwheels, cut to bake

Put the pan (you may need to use 2 pans) in the oven and bake for 20-25 minutes at 350 degrees Fahrenheit or until beautifully golden and the edges begin to brown. Be sure to let them cool for at least 15 minutes on the pan before you move them to cool completely on cooling racks.

They should have a gentle crunch and be full of flavor!

Tip: When re-heating use the oven or even warm them on a skillet on the stove. If you put them in the microwave they soften and lose the crunch. 

Bite out of a keto pesto pinwheel #ketorecipes #lowcarbappetizer

 

Best keto appetizers

It’s always a good idea to bring a snack or appetizer to family parties or any gathering that involves food. Personally, I want to be sure there’s something I can eat, but I also want something I think everyone else will enjoy too!

These keto pesto pinwheels definitely fit the bill. You may need to set a few aside for yourself because once your friends taste them they won’t last long! Give them a try with pesto and sun-dried tomatoes or let me know if you try another filling you love.

Pin the recipe here!

Flavorful keto pesto pinwheels are a delicious low carb appetizer or gluten-free snack to take to any party or event. You can't go wrong with a fathead dough, basil, garlic, parmesan, and sundried tomatoes! #ketoappetizer #ketorecipes

Tag me in your recipe pics on Instagram @explorermomma.

If you LOVE this recipe please consider giving it a five-star rating in the review area below!

Make your own easy keto pesto!

Delicious and super simple keto pesto adds a punch of flavor to any low carb meal. Garlic, basil, and parmesan, you can't go wrong! Use up the garden basil and keep the family happy all year. #ketorecipes #lowcarbsauce

Printable Recipe

Keto Pesto Pinwheels

Full of summer flavors, keto pesto pinwheels are the perfect appetizer or game time snack! Basil, garlic, and sundried tomato in a gluten-free swirl.
Prep Time10 mins
Cook Time20 mins
Chill time1 hr
Total Time30 mins
Course: Appetizer, Snack
Cuisine: American, Gluten-Free, Italian, Keto, Low Carb
Keyword: keto pesto pinwheels, low carb pesto pinwheels
Servings: 20
Calories: 84kcal
Author: Explorer Momma

Ingredients

  • 2 cups shredded mozzarella cheese (full fat works best)
  • 3 oz cream cheese
  • 2 tsp baking powder
  • 1 1/2 cups finely ground almond flour
  • 2 eggs
  • 1/4 cup powdered parmesan cheese

Fillings:

  • 1 cup pesto
  • 1/2 cup chopped sun-dried tomatoes

Instructions

  • Melt the mozzarella and cream cheese for 1-2 minutes in a microwave safe bowl.
  • Add in the almond flour, powdered parmesan cheese, and baking powder and mix to combine into a dough. Continue mixing and add the eggs in one at a time.
  • Form the mixture into a dough and place it between two pieces of parchment paper. If it is too sticky to handle, refrigerate it for 15 minutes. Optional: spray the parchment paper with coconut or olive oil to prevent sticking.
  • Roll out the dough in a large rectangle about 1/4 of an inch thick. Use a pastry brush to brush the pesto over the dough. Over that, evenly sprinkle the chopped sundried tomatoes.
  • Use the parchment paper to help roll up the dough from the narrow end until it becomes a log. Wrap in plastic wrap (cling film) and place in the freezer for an hour.
  • Slice the log into 1/2 inch slices and place on a baking sheet lined with parchment paper or silicone baking mats. There should be about 20 pinwheels.
  • Bake for 20-25 minutes at 350 degrees Fahrenheit or until golden and the edges begin to brown. Let them cool for at least 15 minutes on the pan and then completely on cooling racks. They should have a gentle crunch.

Notes

Nutrition Facts

Servings 20.0
Amount Per Serving: 1
Calories 84
 
Total Fat 7 g  
Saturated Fat 2 g  
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 28 mg  
Sodium 145 mg  
Potassium 62 mg  
Total Carbohydrate 2 g  
Dietary Fiber 0 g  
Sugars 1 g  
Protein 6 g
*Nutrition Facts per MyFitnessPal.com. For most accurate facts, calculate your own with the exact ingredients you use in the recipe.

Nutrition Disclaimer

Please be aware I am not a medical specialist or nutritional professional. On this blog, I share recipes and what works for me. Please do not take anything on this blog as medical advice and always consult with your doctor before starting any diet or exercise program. I use MyFitnessPal.com to calculate nutrition facts as a courtesy to my readers, and I remove erythritol from the final carb count and net carb count because does not affect my own blood glucose levels.
 
 
This is as accurate as possible, but it’s best to independently calculate nutritional information on your own with the specific ingredients you use. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

The Best Easy Low Carb Keto Pesto

The Best Easy Low Carb Keto Pesto

Quick and easy keto pesto is bursting with flavor! Gluten-free pesto is perfect on your favorite low carb bread or in any recipe that calls for an Italian sauce. Packed with garlic and basil, it’s kid-approved and delicious!

When was the first time you tried pesto? To be honest I can’t actually remember as I was a picky child. However, I know I was in college when I truly fell in love with it.

Pasta with pesto became very popular around my shared house, and I was so excited to get my aunt’s old food processor she was about to sell at a garage sale. Can I tell you a secret? Those older machines are sometimes the best. That same food processor she used for many years is still in my cabinet and runs well!

I’m not going to tell you exactly how many years it’s been for me since I received it in college, but it’s been quite a few!

In spite of the fact my diet is primarily keto and low carb, I still adore pesto! The powerful strength of the garlic and basil is just as fabulous as it was back then. I just dropped the pasta and use it on different dishes.

This post contains affiliate links, which means I receive a small percentage if you make a purchase after clicking on my links. 

Simple and classic keto pesto is a delicious sauce for any low carb Italian dish. Gluten-free and packed with garlic and basil, every member of the family will love this fabulous dinner accompaniment. #lowcarbrecipes #ketopesto

In a hurry?

While I think my super helpful tips and fun stories will benefit you, I also realize we are sometimes pressed for time and just need a good recipe! Scroll down to the bottom of the page for the printable recipe or PIN it here for later!

“Pesto madam.”
“Yes, Floote, that! Brilliant. Full of garlic.” To illustrate her point, she took another mouthful before continuing. “Seems they put garlic in positively everything here. Absolutely fantastic.”

Gail Carriger

Author, Blameless

Pesto origins

Imagine yourself in a terracotta roof-tiled house on the side of a hill in 16th century Genoa. It’s a summer sun-filled day in northern Italy, and the air is filled with the scent of basil. The garden is full, and the basil sways in the breeze filling the air with that magnificent aroma.

It’s time to make a new sauce. Pesto!

Pesto is said to originate in Genoa in the 16th century. It’s a simple sauce, but with a punch of flavors that blend together just right. Traditionally, it’s made with basil, garlic, parmesan cheese, pine nuts, and olive oil.

Back then they wouldn’t have had a food processor but used the indispensable mortar and pestle. Like this one here:

Therefore, for a truly authentic pesto it’s nice to go back to original methods. It’s not that much more difficult to grind a pesto sauce in the mortar and pestle. There are chefs like Mario Batali who claim it’s the best or even the ONLY way to make a true pesto.

Don’t worry, if you use a food processor like I do most of the time, I won’t tell anyone.

A jar of keto pest with a white plate of garlic, peppers, and spinach #ketorecipes #pesto

To make easy keto pesto you’ll need : 

Quick and easy keto pesto is packed with flavor and the perfect sauce to spice up a low carb meal. Gluten-free and sugar-free but full of garlic and basil, this will become a summer staple in your house. #ketopesto #ketorecipes

How to make a quick keto pesto

This recipe is so simple and easy it hardly takes any time at all.

First, take out all the materials and ingredients. Plug in the food processor or brandish your pestle (the rounded stone tool to grind the pesto), and it’s time to begin.

Second, throw all the ingredients but the basil, salt, and pepper into a food processor. Process on high for 30-40 seconds or until everything is evenly combined.

Alternatively, grind it in the mortar with the pestle until combined.

Next, add in the basil, salt, and pepper and continue to pulse and process (or grind) until the mixture reaches the desired consistency. To be perfectly honest, it depends on the person. Do you like to have small chunks of nut or parmesan in your pesto or would you prefer it perfectly smooth?

I like it with very small pieces and not completely puréed. However, it’s your pesto! It’s completely up to you.

When the machine is off, use a spatula to push down any large pieces on the sides. Process it another 20 seconds or until you’ve reached the perfect pesto.

E ecco! Delizioso!

Spoon dips into a jar of basil keto pesto sauce. #ketorecipes #italianketo

The versatility of the keto pesto recipe

Do you know why I love pesto so much? Well, number one it’s flavor is out of this world! Yes, I have a thing for garlic and basil.

Secondly, the recipe is so incredibly versatile! It’s so easy to switch out certain ingredients based on what you have on hand or to make it fit with a certain diet. I even switch it up to avoid different allergens.

For example. The child has a nut allergy to pine nuts, cashews, and walnuts, but she’s okay with almonds. Instead of the traditional Italian pine nuts, I replace them with almonds.

Boom. Crisis averted, and we still get to enjoy those amazing flavors.

Another example: Eek! It’s spring, and I’m out of all my frozen pesto I stored up using all the basil from the garden last year! Basil is super expensive to buy in larger quantities or I only have a little on-hand. While the flavor will be slightly different you can always substitute in spinach for the missing basil.

Third example: I’m out of olive oil or prefer avocado oil on my keto diet. Simple. Substitute avocado oil.

Hint: Don’t avoid or skimp on the garlic. Its flavor is pretty awesome, and hey, you’ll ward off vampires.

Lovely silver spoon of green keto pesto #ketorecipes #lowcarbrecipes

Pesto is such a great standard. It’s so simple to make and always tastes good.

Tamra Davis

Director

Okay, you’ve sold me. But why call it KETO pesto?

There you’ve caught me. This is a pretty classic, traditional pesto recipe with optional changes here or there.

BUT it’s such a flavorful sauce, and it fits perfectly into the keto parameters. It’s low carb, high fat, and gluten-free. Did I mention it’s delicious?!

Therefore, to recognize the fact these traditional ingredients and sauce are an AMAZING addition to your keto library of recipes, I’ve titled this one Easy Keto Pesto. And it’s just that.

I hope you enjoy it on zoodles, your favorite keto bread, a white pesto zucchini lasagna (does that not sound like a fabulous summer garden recipe?!), or in my keto pesto pinwheels, a fabulous keto appetizer coming soon!

Buona fortuna, mangia, e sii felice!

Pin the recipe here!

Delicious and super simple keto pesto adds a punch of flavor to any low carb meal. Garlic, basil, and parmesan, you can't go wrong! Use up the garden basil and keep the family happy all year. #ketorecipes #lowcarbsauce

Tag me in your recipe pics on Instagram @explorermomma.

If you LOVE this recipe please consider giving it a five-star rating in the review area below!

Do you have a Keto Garden?

What to plant in your keto vegetable garden

Want more flavorful keto recipes?

  1. Low Carb Thai Coconut Soup
  2. Chiles Rellenos Keto Breakfast Casserole
  3. Creamy Keto Italian Sausage Soup
  4. Keto Zucchini Lasagna

Or for a fabulous appetizer or snack for the big game, try this fabulous Cheesy Pickle Dip with keto friendly crudité, so good!

Printable Recipe

Keto Pesto

Easy bright and flavorful keto pesto will have your tastebuds singing of summer! The classic Italian flavors of basil and garlic in the perfect low carb summer sauce.
Prep Time5 mins
Total Time5 mins
Course: Main Course, Side Dish
Cuisine: American, Italian, Keto, Low Carb
Keyword: Basil Pesto, Easy Pesto, Keto Pesto, Low Carb Pesto
Servings: 14
Calories: 134kcal
Author: Explorer Momma

Ingredients

  • 1/4 cup slivered almonds (or pine nuts, walnuts, or preferred nut)
  • 4 cloves garlic
  • 3/4 cup olive oil (or avocado oil)
  • 1/2 cup parmesan cheese
  • 1 tbsp lemon juice
  • 2 1/2 cups basil
  • 1/2 tsp salt
  • 1/2 tsp pepper

Instructions

  • Place all ingredients but the basil, salt, and pepper in a food processor. Process on high for 30-40 seconds or until everything is evenly combined.
  • Add in the basil, salt, and pepper and continue to pulse and process until the mixture reaches the desired consistency. When the machine is off, use a spatula to push down any large pieces on the sides. Process another 20 seconds or until mixed well.

Notes

Nutrition Facts

Servings 14.0
Amount Per Serving: 2 tablespoons
Calories 134
 
Total Fat 14 g  
Saturated Fat 2 g  
Monounsaturated Fat 8 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 4 mg  
Sodium 146 mg  
Potassium 28 mg  
Total Carbohydrate 1 g  
Dietary Fiber 0 g  
Sugars 0 g  
Protein 2 g
*Nutrition Facts per MyFitnessPal.com. For most accurate facts, calculate your own with the exact ingredients you use in the recipe.

Nutrition Disclaimer

Please be aware I am not a medical specialist or nutritional professional. On this blog, I share recipes and what works for me. Please do not take anything on this blog as medical advice and always consult with your doctor before starting any diet or exercise program. I use MyFitnessPal.com to calculate nutrition facts as a courtesy to my readers, and I remove erythritol from the final carb count and net carb count because does not affect my own blood glucose levels.
 
 
This is as accurate as possible, but it’s best to independently calculate nutritional information on your own with the specific ingredients you use. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Keto Antipasto Salad

Keto Antipasto Salad

Preview: Keto antipasto salad is the perfect keto side for a picnic or a quick low carb lunch! Refreshing veggies, mozzarella cheese, and sausage with balsamic vinegar and avocado oil dressing. 

Do you ever go to a church or school function where they’re serving a potluck meal and just expect not to eat anything or have your real lunch when you get home? I know how you feel! Why? I do it all the time.

How to enjoy food events

However, you can plan well (and that’s sometimes a big IF for this mom of 2) and take a low carb offering to the event. Prepare beforehand, and you can join in with everyone. Moreover, at the same time, you can spread the love of keto without them even knowing it.

This keto antipasto salad recipe is a great option for just those occasions. As a mom, I’ve noticed food events come up all the time. Bring something to the karate picnic, Aunt Lilly’s Bunko party, or the neighborhood homeowners meeting. The list goes on, and so often food is how we bond and enjoy time together. Make it easy to join in!

This post contains affiliate links, which means I receive a small percentage if you make a purchase after clicking on my links. 

Keto antipasto salad with a balsamic vinegar and avocado oil dressing is perfect for picnics, events, or an easy low carb lunch! Gluten-free fresh deliciousness. #ketosalad #lowcarblunch

IN A HURRY?

Scroll down to the bottom for the printable recipe or PIN it here for later!

Every salad you serve is a picture you have painted, a sculpture you have modeled, a drama you have created.

Carol Truax

Author, The Art of Salad Making

What are the best green veggies for a keto diet?

I talk to people all the time who have the misconception you don’t ever eat vegetables on a keto diet. “That’s just not healthy,” I’m told, “You have to eat your veggies!”

Well, yes, I do! I’m a firm believer in the merits of greens in my diet. Also, there are benefits to eating all that roughage! But what are the best green veggies for a keto diet? I’ll tell you what I love and what’s worked for me.

Broccoli

I love steamed broccoli, and it’s one of my favorite sides for dinner. In fact, it’s often on my menu 3-4 times a week because it’s my trusty go-to easy prep veggie. You can also chop it up or grind it up for any number of soup or casserole-type dishes.

The facts: 1/2 cup of chopped broccoli has 3 carbs, 1 gram dietary fiber, 1 gram of protein, and 23 calories.

Asparagus

Asparagus is great steamed as a side, rolled in bacon, or in a brown butter sauce. It also works well in salads, like the keto antipasto salad. Traditional artichoke has more carbs than I like so I substitute asparagus instead!

The facts: 1/2 cup (about 8 spears) of steamed asparagus has 5 carbs, 3 grams dietary fiber, 3 grams of protein, and 23 calories.

Romaine Lettuce

Romaine lettuce is one I sort of use as an all-purpose veggie. I wrap burgers or deli meat and cheese in it, we also like it as a conduit for dips. In addition, it makes a fabulous taco salad! 😉

The facts: 1 cup of chopped romaine lettuce has 2 carbs, 1 gram dietary fiber, 1 gram of protein, and 8 calories.

Cucumber

Okay, so cucumber is technically a fruit, but I’m still going to include it here. Cucumber is also great for slicing up to use with dip, put in lunch boxes, and throw together for a salad. Most kids like it, including my very picky son so I count it a win!

The facts: 1/2 cup sliced cucumber with the peel on has 2 carbs, 0 grams dietary fiber, 0 grams of protein, and 8 calories.

Spinach

My childhood self would be shocked, but as an adult, I really do love spinach. I use it in all sorts of things. It’s fabulous in soups, casseroles, stuffed in chicken, even in smoothies for my son we call “dinosaur juice”. It’s super-easy to use and grows well in my garden. Score!

The facts: 1 cup of raw spinach has 1 carb, 1 gram dietary fiber, 1 gram of protein, and 7 calories.

(the facts according to MyFitnessPal.com)

There you have it! This is not an all-inclusive list by any means but a list of my family’s favorites and what I use most often. What could you add to the list?

Antipasto Salad is full of flavor and a great keto or low carb lunch! Take it to your next picnic or potluck and voilà! The perfect gluten-free salad option. #ketolunch #lowcarbsalad

I really like the idea of asparagus in this salad, and it’s a great vegetable for a keto diet. It’s a family favorite vegetable, and there are so many ways to prepare it. Try this quick and easy recipe: How to cook asparagus in the oven.

How to make a keto antipasto salad

What do I love about a salad? First off, once you have all the ingredients, it’s so easy to throw together. Secondly, it’s fresh and flavorful and just feels healthy. So let’s get started!

As I mentioned, the hardest part of this salad is just getting the ingredients together. Can I tell you a little secret? Do I go shopping at the grocery store and search all over trying to find things? Never! I’ve gotten completely spoiled with ordering online and doing the pickup behind the store. I use Clicklist at our King Soopers (Kroger) most often, but now Wal-mart and some other store provide this awesome service as well!

Therefore, now I just type in everything I need for the recipes I’ve planned for the week. This is all accomplished in the comfort of my pajamas under a blanket, with a cup of tea. Also important is it’s after the kids have gone to bed (it’s been cold here lately!). Now back to the real topic.

A fabulous antipasto salad is a delicious low carb, keto crowd pleaser! Gluten-free salad for lunches, parties, and get togethers. #ketolunch #lowcarbsalad

Tips to make an awesome antipasto salad

Once you have all your ingredients and bowls and things out, it’s time to begin. First, steam or boil the asparagus spears for 3-4 minutes until as tender as you like. For the salad, they’re chopped into one-inch pieces, and that can be done before or after they’re cooked. Then put them aside to cool.

Second, take a large salad bowl and combine all the salad ingredients. Toss them together with tongs or a large spoon to mix those beautiful colors together. Don’t forget to add the cooked asparagus in as well. Now, set that aside and take out a medium-sized bowl.

Now it’s time to prepare the dressing. It’s pretty simple. Measure out all the dressing ingredients into the bowl and whisk them together vigorously. That’s it!

Next, pour the dressing over the salad and again use the tongs or a big spoon to toss it and coat all the ingredients with dressing. It keeps well in the refrigerator for 2-3 days, and in my opinion actually tastes better the day after it’s made.

Then, it makes it easy peasy to make up the night before your event and take with you the next day!

Keto Antipasto Salad is a beautiful, flavorful low carb lunch! Perfect easy recipe for picnics and potlucks. #antipastosalad #saladrecipes

The colors of a fresh garden salad are so extraordinary, no painter’s pallet can duplicate nature’s artistry.

Dr. Sunwolf

Author

Healthy Lunch Recipes

What are your favorite go-to healthy lunch recipes? I’m a huge fan of recipes like this Keto antipasto salad you can make beforehand. Then it’s ready to go and easy to pack for a lunch on the go!

Do you prefer eggs for lunch? Try out this awesome Keto Avocado Egg Salad, great to pack for lunch.

So many people have the wrong idea and think if you’re on a Keto diet you don’t eat veggies. They couldn’t be more wrong! Furthermore, I take great pride in nurturing my garden every year. Wondering what to plant in your Keto vegetable garden? Check out my suggestions here!

Here’s to salad, and parties, and picnics! Enjoy!

Pin the recipe here!:

Keto antipasto salad is low carb goodness! Refreshing and the perfect gluten-free recipe for picnics and parties. Makes it easy to stick to a low carb diet! #ketosalad #lowcarblunch

Tag me in your recipe pics on Instagram @explorermomma.

If you LOVE this recipe please consider giving it a five-star rating in the review area below!

This is a fabulous keto antipasto salad! I hope you love it too!

 

The Best Keto Veggie Side Dish

Do you need more veggie recipes? This easy low carb grilled garlic parmesan zucchini is amazing!

Easy low carb grilled garlic parmesan zucchini, the perfect summer Keto side dish. Picnics and get togethers, everyone will love this gluten-free recipe. #lowcarbsides #zucchini

 

Printable Recipe

Keto Antipasto Salad

Fresh veggies, mozzarella balls, and sausage. What could be better with the bite of a balsamic vinegar and avocado oil dressing? Keto Antipasto Salad is the perfect low carb lunch or side.
Prep Time10 mins
Total Time10 mins
Course: Salad, Side Dish
Cuisine: American, Gluten-Free, Keto, Ketogenic, Low Carb
Keyword: Keto antipasto salad, keto salad
Servings: 8
Calories: 316kcal
Author: Lauren Gonikishvili

Ingredients

  • 8 oz mozzarella balls
  • 1 cup grape tomatoes, sliced in half
  • 8 oz pepperoncini
  • 8 oz hard salami, diced
  • 4 cups chopped romaine lettuce
  • 16 spears asperagus
  • 1/2 cup sliced olives

Dressing

  • 1/4 cup balsamic vinegar
  • 1/2 cup avocado oil
  • 1 tsp dijon mustard
  • 1/2 tsp oregano
  • 1/4 tsp red pepper flakes
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Instructions

  • Steam or boil the asparagus for 3-4 minutes until soft. Cut the spears up into 1-inch pieces, and put them aside to cool.
  • Combine all the salad ingredients in a large bowl and toss to mix.
  • Set that aside and take out a medium-sized bowl and whisk together all the dressing ingredients. Pour the dressing over the salad and use tongs or a big spoon to toss it and coat all the ingredients with dressing.
  • Serve!

Notes

Nutrition Facts

Servings 8.0
Amount Per Serving
calories 316
 
Total Fat 27 g  
Saturated Fat 8 g  
Monounsaturated Fat 10 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 45 mg  
Sodium 1042 mg  
Potassium 131 mg  
Total Carbohydrate 4 g  
Dietary Fiber 2 g  
Sugars 1 g  
Protein 12 g
*Nutrition Facts per MyFitnessPal.com. For most accurate facts, calculate your own with the exact ingredients you use in the recipe.

Nutrition Disclaimer

Please be aware I am not a medical specialist or nutritional professional. On this blog, I share recipes and what works for me. Please do not take anything on this blog as medical advice and always consult with your doctor before starting any diet or exercise program. I use MyFitnessPal.com to calculate nutrition facts as a courtesy to my readers, and I remove erythritol from the final carb count and net carb count because does not affect my own blood glucose levels.
 
This is as accurate as possible, but it’s best to independently calculate nutritional information on your own with the specific ingredients you use. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

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