20 Keto Salad Recipes for a Delicious Lunch
1. Taco Salad
This fresh and flavorful taco salad is a fantastic keto-friendly lunch option. It starts with a base of crisp lettuce and nutritious veggies like tomato, onion, and avocado. For protein, seasoned ground beef is cooked up with taco spices and layered over the top. Tangy Mexican cheese adds creaminess while salsa brings that iconic taco flavor. Finally, rich sour cream ties it all together for a cool, creamy contrast to the spices.
Ingredients:
- Lettuce
- Ground beef
- Shredded Mexican cheese
- Salsa
- Diced tomato
- Diced onion
- Sliced avocado
- Sour cream
Recipe
2. BLT Salad
Take the classic sandwich ingredients of bacon, lettuce and tomato and transform them into a hearty salad by augmenting with avocado and a cool, creamy ranch dressing. Crispy cooked bacon crumbles add a smoky, salty crunch while fresh tomato and lettuce provide a lighter base. Nutritious avocado lends creaminess as well as monounsaturated fats. The rich, tangy ranch dressing perfectly brings all the components together.
Ingredients:
- Lettuce
- Bacon
- Tomato
- Avocado
- Ranch dressing
Recipe
3. Cobb Salad
The legendary Cobb salad gets its name from the famous Hollywood restaurant where it was invented. This protein-packed salad features rows of chicken, bacon, egg, avocado and tomato on a base of crisp lettuce. Making it keto-friendly subbing in a blue cheese dressing instead of the usual red wine vinaigrette adds even more tangy richness. With its savory mix of flavors and ingredients, the Cobb salad is one of the most substantial and crave-worthy salads.
Ingredients:
- Lettuce
- Chicken
- Bacon
- Egg
- Avocado
- Tomato
- Blue cheese dressing
Recipe
4. Italian Salad
Transform your favorite Italian ingredients like salami, cheese, artichokes and olives into a fresh, delicious salad. Crisp lettuce and sliced tomato provide a lighter contrast to the savory meats and cheeses like salami, mozzarella and parmesan. Tangy, briny artichoke hearts and kalamata olives add pops of rich flavor throughout. An Italian dressing perfectly brings all the components together for a satisfying lunch full of Italian flavor.
Ingredients:
- Lettuce
- Salami
- Mozzarella
- Tomato
- Artichokes
- Kalamata olives
- Italian dressing
Recipe
5. Greek Salad
This classic Greek salad is the perfect keto-friendly meatless lunch option. Cool, crisp lettuce and cucumber provide freshness while tomato adds sweetness. Red onions lend a savory bite while olives and feta contribute a briny, tangy saltiness. An oil and vinegar-based Greek dressing ties it all together. Packed with fresh vegetables and umami-rich feta cheese, this salad provides a nutritious, Mediterranean-inspired lunch.
Ingredients:
- Lettuce
- Feta cheese
- Cucumber
- Tomato
- Red onion
- Kalamata olives
- Greek salad dressing
Recipe
6. Chicken Caesar Salad
Transform the iconic Caesar salad into a protein-packed lunch by augmenting with savory sliced chicken breast. Crisp romaine lettuce leaves provide a fresh base while parmesan cheese lends its salty, umami flavor. An authentic Caesar dressing brings it all together with its rich egg yolk and garlic anchovy base. Top with croutons for some crunch if you want an extra keto treat.
Ingredients:
- Lettuce
- Chicken
- Parmesan
- Caesar dressing
- Croutons (optional)
Recipe
7. Caprese Salad
The Caprese salad features the classic Italian ingredients of ripe tomato, creamy mozzarella and fragrant basil – the colors of Italy’s flag. The tomatoes provide sweet juiciness, the mozzarella lends rich creaminess and the basil contributes grassy aroma. Drizzled with extra virgin olive oil and reduced balsamic vinegar, this simple salad lets its high quality ingredients shine. Perfect for a light but satisfying keto-friendly lunch.
Ingredients:
- Tomatoes
- Mozzarella
- Basil
- Olive oil
- Balsamic glaze
Recipe
8. Steak Salad
Satisfying steak transforms an ordinary salad into a hearty, protein-packed lunch option. Savory grilled steak provides a satisfying chew while onions lend a aromatic sweetness. Tomatoes and shredded cheddar add bursts of sweetness and creaminess contrasting with the rich meatiness of the steak. Cool crisp lettuce refreshes while an eggy ranch dressing pulls it all together for a steakhouse salad in your own home.
Ingredients:
- Lettuce
- Steak
- Onion
- Tomato
- Shredded cheddar
- Ranch dressing
Recipe
9. Shrimp Salad
Plump shrimp turns an ordinary salad into a restaurant-quality meal full of protein. Mixed with cool, crisp lettuce, sweet tender radish, refreshing cucumber and rich avocado, this salad provides an abundance of flavors and textures in each bite. The shrimp lend their sweet brininess to every forkful while a bright, tangy lemon vinaigrette ties it all together beautifully. Each component sings in harmony for a balanced and delicious salad.
Ingredients:
- Lettuce
- Shrimp
- Radish
- Cucumber
- Avocado
- Lemon vinaigrette
Recipe
10. Egg Salad
Hard boiled eggs get mashed up with creamy mayonnaise and mustard creating an easy, protein-packed salad filling perfect for lettuce leaf wraps. Paired with crunchy, sweet cucumber slices and ripe cherry tomatoes, this classic egg salad becomes a satisfying low-carb lunch. The lettuce leaves provide fresh crispness to contrast rich egg salad for a perfectly balanced bite.
Ingredients:
- Lettuce leaves
- Egg salad
- Cucumber
- Cherry tomatoes
Recipe
11. Tuna Salad
Flaky tuna salad is a perfect keto-friendly choice for an easy, protein-packed lunch. Made with tuna, mayonnaise and a variety of mix-in ingredients like celery, onion and spices, this salad filling is ready to scoop onto crisp lettuce leaves. Paired with fresh cherry tomatoes and slivers of red onion, each scoop pops with flavor, texture and nutrition. The lettuce leaves provide a fresh, low-carb delivery system for this classic.
Ingredients:
- Lettuce leaves
- Tuna salad
- Cherry tomatoes
- Red onion
Recipe
12. Buffalo Chicken Salad
Turn your favorite game day flavors into a protein-packed lunchtime salad by kicking up chicken with tangy buffalo sauce. Crispy chicken tenders get tossed in vinegar-based hot sauce creating juicy, fiery bits of protein. Cool, crunchy lettuce leaves provide contrast while a rich, creamy blue cheese dressing balances the heat. For extra flavor dunk it into an additional side of dressing.
Ingredients:
- Lettuce
- Chicken tenders
- Hot sauce
- Blue cheese dressing
- Ranch dressing
Recipe
13. Spinach & Bacon Salad
Swap out lettuce for nutrient-packed baby spinach leaves for a vibrant start to this bacon-loaded salad. Spinach contributes antioxidants like vitamin A and vitamin K. Chopped hard boiled eggs lend extra protein while tomatoes add a juicy sweetness. Sliced red onions provide bite to contrast the crispy, salty bacon crumbles. Bring it together with a smoky, sweet hot bacon dressing.
Ingredients:
- Baby spinach
- Bacon
- Hard boiled egg
- Tomatoes
- Red onion
- Hot bacon dressing
Recipe
14. Antipasto Salad
Transform classic Italian antipasto flavors into a fresh salad for an easy protein-packed lunch. Ingredients like salami, pepperoni and olives lend salty, savory richness while mozzarella contributes creaminess. Mixed throughout crisp lettuce leaves, ripe tomatoes and tangy marinated artichokes, this salad provides an abundance of contrasting flavors and textures in an Italian-inspired theme.
Ingredients:
- Lettuce
- Salami
- Pepperoni
- Mozzarella
- Olives
- Tomato
- Artichokes
- Italian dressing
Recipe
15. Chicken & Avocado Salad
Creamy, buttery avocado and savory chicken pair perfectly together atop a crisp lettuce foundation. Avocado provides healthy monounsaturated fats to fuel your afternoon while chicken lends satisfying protein. Diced tomatoes add bursts of juiciness to contrast the lettuce’s crunch. Bring it all together by tossing it in or drizzling the top with a rich and tangy ranch dressing.
Ingredients:
- Lettuce
- Chicken
- Avocado
- Tomatoes
- Ranch dressing
Recipe
16. Chinese Chicken Salad
For an Asian salad twist, this Chinese chicken salad uses tangy sesame ginger dressing to flavor cool Napa cabbage, crunchy wontons, sweet mandarin oranges and grilled teriyaki chicken. The contrast of flavors and textures paired with the protein makes this saladfilling enough for lunch while still feeling light. Almonds add extra crunch too for a satisfying salad with an Asian-inspired zing.
Ingredients:
- Napa cabbage
- Chicken
- Mandarin oranges
- Sesame ginger dressing
- Almonds
- Wonton strips
Recipe
17. Chef Salad
A chef salad features slices deli meat and cheese arranged artfully together for a well-balanced meal in one bowl. Turkey and ham contribute savory, salty flavor while swiss and cheddar cheese lend sweet, buttery notes. Hard boiled egg, tomatoes and cucumbers provide moisture and freshness atop crisp lettuce. Your favorite ranch dressing perfectly ties together this lunchtime salad.
Ingredients:
- Lettuce
- Turkey
- Ham
- Swiss cheese
- Cheddar cheese
- Hard boiled egg
- Tomatoes
- Cucumbers
- Ranch dressing
Recipe
18. Loaded Burger Salad
All of your favorite burger toppings get transformed into the perfect bunless lunch. Savory ground beef patties crumbles satisfy while juicy tomatoes, crunchy onion and crisp pickle slices provide texture. Nutty, melty cheddar cheese ties the warm ingredients to the fresh lettuce base while a creamy thousand island dressing finishes each loaded forkful.
Ingredients:
- Lettuce
- Ground beef
- Tomato
- Onion
- Pickles
- Cheddar cheese
- Thousand island dressing
Recipe
19. Roasted Veggie Salad
Transform a medley of roasted vegetables like zucchini, peppers, onions and mushrooms onto a crisp lettuce base for a hearty meatless salad. Roasting caramelizes natural sugars making the veggies irresistibly sweet. Tangy feta or goat cheese lend a rich creaminess to contrast with the crisp lettuce while a tart balsamic dressing pulls the flavors together.
Ingredients:
- Lettuce
- Roasted vegetables (zucchini, peppers, mushrooms, onions)
- Feta or goat cheese
- Balsamic vinaigrette
Recipe
20. Chicken Waldorf Salad
Sweet red apples pair irresistibly with savory chicken salad secured in a mayonnaise base for a keto reimagining of the classic Waldorf salad. Celery lends crunch while walnuts add texture to each crunchy, sweet bite. All of it gets piled atop crisp lettuce leaves making this chicken salad filling enough for a satisfying lunch.
Ingredients:
- Lettuce
- Chicken salad
- Apples
- Celery
- Walnuts
- Yogurt dressing
