Being keto doesn’t have to be hard for all you vegetarians out there! Whether you have been doing keto for a while now, or have just made the switch, it can seem like every recipe you come across is meat heavy and low on the veggies. If you have been used to eating a diet that was primarily fruits and vegetables it can certainly leave you feeling like you are missing out and maybe even craving some of that fresh and crunchy texture. My solution? The simple but oh so filling keto salad!
Yes, it’s different from a traditional club sandwich or even a club salad, but the flavors will have you happily munching on vegetables without missing the bread or the meat! The makings of a satisfying salad come with a few integral parts: the crunch factor, the creamy and savory dressing, and the kick. This salad is loaded with crisp romaine lettuce and cucumber and balanced with cheddar cheese cubes, hardboiled egg and a creamy mayonnaise based dressing. Then, the spicy kick of Dijon mustard brings this salad together in an explosion of flavor.
Surprised I could get so excited about a simple salad? So was I! You could certainly add meat to this dish but the balance of flavors is great without! The calorie count is high on this salad because of the rich dressing and cheese. It’s high in fat and moderate on protein so it’s perfect for a keto lunch or dinner!
Missing croutons? Give our recent crouton recipe a try.
Yields 3 servings of Vegetarian Keto Club Salad
The Preparation
- 2 tablespoons sour cream
- 2 tablespoons mayonnaise
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 1 teaspoon dried parsley
- 1 tablespoon milk
- 3 large hard boiled eggs, sliced
- 4 ounces cheddar cheese, cubed
- 3 cups romaine lettuce, torn into pieces
- ½ cup cherry tomatoes, halved
- 1 cup diced cucumber
- 1 tablespoon dijon mustard
The Execution
1. Prepare the dressing by mixing the sour cream, mayonnaise, and dried herbs until combined.
2. Add one tablespoon of milk and mix. If the dressing seems too thick, add another tablespoon of milk. Don’t forget to add another tablespoon of milk to the final fat/protein/carb count if you do!
3. Layer your salad with the fresh veggies, cheese, and sliced egg. Add a spoonful of Dijon mustard in the center.
4. Drizzle with the prepared dressing, about 2 tablespoons for one serving, then toss to coat.
This makes a total of 3 single-servings of Vegetarian Keto Club Salad with 2 tablespoons of dressing per serving. Each serving comes out to be 329.67 Calories, 26.32 g Fat, 4.83 g Net Carbs, and 16.82 g Protein.
| Vegetarian Keto Club Salad | Calories | Fats(g) | Carbs(g) | Fiber(g) | Net Carbs(g) | Protein(g) |
| 2 tablespoons sour cream | 48 | 4.64 | 1.11 | 0 | 1.11 | 0.59 |
| 2 tablespoons mayonnaise | 188 | 20.66 | 0.16 | 0 | 0.16 | 0.26 |
| ½ teaspoon garlic powder | 5 | 0.01 | 1.13 | 0.1 | 1.03 | 0.26 |
| ½ teaspoon onion powder | 4 | 0.01 | 0.95 | 0.2 | 0.75 | 0.12 |
| 1 teaspoon dried parsley | 1 | 0.03 | 0.25 | 0.1 | 0.15 | 0.13 |
| 1 tablespoon milk | 9 | 0.3 | 0.83 | 0 | 0.83 | 0.6 |
| 3 large (150 g) hard boiled eggs | 214 | 14.27 | 1.08 | 0 | 1.08 | 18.84 |
| 4 ounces (113.4 g) cheddar cheese | 458 | 37.77 | 3.5 | 0 | 3.5 | 25.93 |
| 3 cups (141 g) romaine lettuce, torn into pieces | 24 | 0.42 | 4.64 | 3 | 1.64 | 1.73 |
| ½ cup (74.5 g) cherry tomatoes, halved | 13 | 0.15 | 2.9 | 0.9 | 2 | 0.66 |
| 1 cup diced cucumber | 16 | 0.21 | 2.87 | 0.9 | 1.97 | 0.78 |
| 1 tablespoon dijon mustard | 9 | 0.5 | 0.87 | 0.6 | 0.27 | 0.56 |
| Totals | 989 | 78.97 | 20.29 | 5.8 | 14.49 | 50.46 |
| Per Serving(/3) | 329.67 | 26.32 | 6.76 | 1.93 | 4.83 | 16.82 |
Vegetarian Keto Club Salad
Ingredients
- 2 tablespoons sour cream
- 2 tablespoons mayonnaise
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 1 teaspoon dried parsley
- 1 tablespoon milk
- 3 large hard boiled eggs sliced
- 4 ounces cheddar cheese cubed
- 3 cups romaine lettuce torn into pieces
- ½ cup cherry tomatoes halved
- 1 cup diced cucumber
- 1 tablespoon dijon mustard
Instructions
- Prepare the dressing by mixing the sour cream, mayonnaise, and dried herbs until combined.
- Add one tablespoon of milk and mix. If the dressing seems too thick, add another tablespoon of milk. Don’t forget to add another tablespoon of milk to the final fat/protein/carb count if you do!
- Layer your salad with the fresh veggies, cheese, and sliced egg. Add a spoonful of Dijon mustard in the center.
- Drizzle with the prepared dressing, about 2 tablespoons for one serving, then toss to coat.
