This Herb Grilled Chicken Salad is perfect for an afternoon lunch or a light dinner. Full of veggies and with an adequate amount of protein, it’s perfect for Atkins Induction or any low carb keto lifestyle.
Embarking on a new way of eating is hard for some, especially those who think that salads are boring or “rabbit food”. Others don’t think that a good salad will fill them up or taste good. Still others, like my mother, don’t enjoy chopping the vegetables or putting a salad together. And, ordering a salad out can be tricky on a low carb diet. Luckily, knowing what to avoid is not hard.
How To Order a Low Carb Salad at Your Favorite Restaurant
- Avoid crunchy things like croutons, fried tortilla strips, wontons and Chinese noodles.
- Avoid dried fruit, sugary salad dressings, or breaded proteins.
- Avoid (or limit) starchy or overly sweet vegetables (carrots and corn come to mind) and legumes.
- Limit fresh fruit, especially watermelon or mandarin oranges.
- Order the salad with strawberries, blackberries or raspberries instead of figs, apples or oranges.
Every Sunday we try to grill some protein for our salads for the coming week. Our favorite is chicken, but we also grill sausages or turkey patties, and sometimes I will cook a tri-tip in the oven. Other things to have ready are hard boiled eggs, bacon, cubed cheese, or nuts & seeds as quick toppers. And of course, lots of low carb friendly salad vegetables. My husband now fixes his lunches the night before work so all he has to do is grab and go.
Prepare, prepare, prepare – is our motto.
With a little advanced planning, a beautiful and healthful salad can be yours any day of the week. It doesn’t take that long to prepare and think how good you will feel when you eat the rainbow while coworkers come back with their favorite super-sized value meal or treat from their favorite coffee shop.
Your low carb salad will look more appealing and your co-workers may silently kick themselves for not thinking of it first. Who knows, maybe your lunch salad will start an unspoken “my salad is prettier than your salad” competition.
Top Low Carb Salad Ideas.
- romaine, leaf lettuce, mixed salad blends
- low carb vegetables: celery, radish, green bell pepper, red/orange/yellow bell peppers, fennel, cucumber, tomatoes, mushrooms, zucchini, summer squash, bean sprouts, radish sprouts, broccoli, cauliflower, olives, dill pickles
- nuts, seeds, cheese
- full fat dressings that have no more than 1-2 net carbs per serving
This salad for one uses one of my favorite homemade seasoning blends, Garlic & Herb Seasoning Blend, on both the chicken and the salad dressing. I originally came up with it to season my poultry soups, but have since also used it in herbed crackers, as a seasoning for a savory quiche crust, as a spice rub for chicken and salad dressing. I finally decided to give it it’s own post. It really helps boost the flavor in this low carb salad. Who said that salads were boring?
Grilled Chicken Salad
- 70 grams arugula about 2 1/2 ounces
- 1 ounce fennel bulb sliced thinly
- 1 ounce cherry or grape tomatoes halved
- 1 ounce radish quartered
- 1 ounce cucumber sliced
- 1 ounce red bell pepper sliced
- 3 ounces Garlic Herb Grilled Chicken or grilled chicken breast
- 1 serving Garlic Herb Dressing or any 1 net carb dressing
- Weigh and cut all of the ingredients.
- Toss the greens with the salad dressing.
- Arrange the protein first, then fill-in with the other ingredients. It only takes a minute to make it visually appealing.
Low Carb Cobb Salad Dressing Recipe