Salads  are not naturally Keto.  I know, all these years salad was what you ate when you wanted to lose weight. It has been a running joke in movies and life for decades.

A bowl full of veggies, with a sweetened sauce, is actually not going to help you lose weight very much. As you probably already know.

In our new keto world, a bowl of fat is actually far superior for weight loss!  Who would have thought that a few years ago.

Carbs from many salad toppings like dressings, sweet marinades, fresh or dried fruit, and other knick knacks can add up to trouble fast.

Getting a meat based meal is much easier on your carb count for the day. But if you want a salad, here you go.

Several salad options that keep you Keto:

  • McDonald’s Bacon Ranch Grilled Chicken Salad with guacamole: 10 grams of carbs, 380 calories, 19 grams of fat, 42 grams of protein.
  • Chipotle Salad Bowl with steak, romaine, cheese, sour cream and salsa: 7 grams of carbs, 405 calories, 23 grams of fat, 30 grams of protein.
  • Moe’s Taco Salad with adobo chicken, fresh jalapenos, cheddar cheese and guacamole: 9 grams of carbs, 325 calories, 23 grams of fat, 28 grams of protein.
  • Arby’s Roast Turkey Farmhouse Salad with buttermilk ranch dressing: 10 grams of carbs, 440 calories, 35 grams  fat, 22 grams  protein.

Read the labels or ask about carbs in the dressings. Oil and vinegar is a good go to. High fat ranch is good, as long as there are no added sugars. Always check. Watch out for candied nuts, etc.

Lots of restaurants are aware of diabetics and their needs. You can often ask what they have for diabetics, or if they have low carb on the menu.

Happy Keto hunting out there.

There are a ton of tips, tricks, and recipes to help you with your Keto journey at my free website. Please come check it out.

Act! Don’t React!

Have a Happy, Healthy Day




Previous:  Keto and Thirst, Bad Combination                                                                               Next: Keto Drinks in the World