Some dishes do not need a chic introduction. They speak for themselves. The Keto salad with feta & olives is one of them. Crispy greens, creamy feta, salty olives and a dressing that will be so good that you want to drink it. We do that today.

If you have ever thought, “Salads are boring”, you no longer have it. And if you are new to keto or just look for something that does not make you hungry an hour later, that’s it. A salad that feels like a meal is not a subsequent thought. Let us go into it.

What you need

For the salad:

• 4 cups of mixed green (Romaine, Rucola or spinach)
• 1 cup of cherry tomatoes, halved halved
• ½ small red onion, thinly cut
• ½ cucumber, cut in half -Messel
• ½ cup of Kalamata olives, displayed and halved
• ½ cup of crumbling feta cheese
• ¼ cup of chopped fresh parsley (optional but very recommended)

For the dressing:

• ¼ cup of extra virgin olive oil
• 2 tablespoons of red wine vinegar
• 1 clove of garlic, chopped
• ½ tsp dried oregano
• ¼ teaspoon of salt (adjust to the taste)
• ¼ tl black pepper
• ½ tl dijon mustard (for a small depth)

Prepare like a professional

Step 1: Make the base to the right

Salads are all about texture. They want crispy, fresh greens that stop at the dressing. If you use greens bought in the shop, rinse them out under cold water and dry them well. Water logs salad makes a sad salad. A salad spinner works best, but if you don’t have one, dab it dry with a clean kitchen towel.

Step 2: Slice with purpose

• Cherry tomatoes – Cut them into two halves so that you do not roll your fork.
• Red onion – Turn it thin. If raw onions are too sharp for you, soak the slices in cold water for 10 minutes to exclude the bite.
• Cucumber -High moon slices enable the food to eat easily. When the skin is hard, peel it.
• Olive – If you have bought them completely, take a moment to plan and halve them. Nobody wants to bite into a hard pit.

Step 3: Do the dressing

Good dressing takes a salad of decently too unforgettable. And it’s so easy to make. Whisk the olive oil, red wine vinegar, chopped garlic, oregano, salt, pepper and dijon mustard in a small bowl or in a glass. If you use a glass, just close the lid and shake it as if you are.

Taste it. Too spicy? Add a little more olive oil. Does more punch need? A pinch of salt or a dash of oregano can do wonders. This dressing should be balanced – bright from the vinegar, rich from oil and only a little gnome.

Compilation of the salad

Now comes the funny part. Take a large bowl and layer in your green. Spread the cucumbers, tomatoes and red onions exaggerated. Add the olives. The feta goes last, so it is not buried.

Drizzle the dressing evenly. Throw carefully with pliers or clean hands. Do not mix – just enough to coat everything without shredding the ingredients.

Expect for additional fresh fresh parsley. This is optional, but it makes a difference.

Why this salad works on keto

This salad is natural Carbohydrates with low carbohydrates, healthy fats and full of taste. Here is the reason why it fits perfectly:

• Healthy fat – Olive oil and feta offer satisfactory fats that you hold fully.
• Minimal carbohydrates – no croutons, no sugar dressing, only freshness, whole ingredients.
• Sponsor – Feta cheese has protein, and if you add grilled chicken or salmon, it becomes a complete meal.
• No empty calories – Everything in this salad brings something to the table – whether it is crunch, creaminess or salty tang from the olives.

Opportunities to make it your own

This salad is great as it is, but you can optimize it depending on what is in your kitchen or how you feel like.

Do you want more protein?

• Grilled add Chicken, shrimp or steak. Even doses tuna works if necessary.
• Throw in hard -boiled eggs for additional wealth.

How a little crunch?

• Throw in roasted almonds, walnuts or pine nuts. You add texture without carbohydrates.

More creaminess?

• Avocado. A few slices bring this salad to another level.

A little more bite?

• Crumbled goat cheese instead of feta.
• A few capers or a splash of lemon juice can lighten it.

Combine ideas

If you have this as part of a meal, you will find some great keto -friendly pages here:

• Grilled chicken – The charred, juicy chicken fits perfectly with the spicy feta.
• Garlic butter salmon – Rich and scaly salmon with this fresh salad? Perfect.
• Roasted cauliflower or zucchini – The cold crunch of the green balances somewhat warm.

Meal preparation tips

Do you want to advance this? Like: How:

• Store the dressing separately. If you throw the salad too early, the green will be withered. Hold the dressing in a small glass and mix in when you are ready to eat.
• Chop everything in advance. Keep the ingredients in separate containers and assemble if necessary.
• Feta remains best when it crumbles freshly. Pre -cracked feta can dry out. If you have a block, divide it up shortly before serving.

Diploma

Some salads feel like an obligation. This feels like a pleasure. It is fresh, satisfactory and takes less than 15 minutes. Perfect for lunch, dinner or even a quick snack if you want to fill some light but.

If you have never been a salad person, this could only change your opinion. Try it out and are not afraid to make it your own.

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