Easy Keto Broccoli Salad Recipe | Low Carb Recipes by That's Low Carb?! (2024)

FAQs

How many carbs are in a broccoli salad? ›

One serving (3.5 oz 100g) of broccoli salad has 103 calories (48 calories from fat). A Serving of it contains 5.3g total fat (0.6g saturated fat), 15mg cholesterol, 278mg sodium, 176mg potassium, 7.9g total carbohydrates (1.3g dietary fiber) and 5.9g protein.

Broccoli. With just 2 grams of net carbs per ½ cup, broccoli is a major superfood that should be a staple on the keto diet, says Suzanne Dixon, R.D. It's high in fiber and protein to keep you full and you can use it in just about anything—stews, soups, and keto makeovers of your favorite foods like casserole.

You can eat a variety of salads on keto, as long as they contain healthy fats and proteins and are low in carbs. Egg salad, grilled chicken salad, shrimp salad, cauliflower salad, arugula salad, cucumber salad, antipasto salad, Greek salad, Caprese salad, and spinach salad are just a few keto-friendly salads to enjoy.

Yes, broccoli is keto-friendly! It is low in carbohydrates and high in fiber, making it an excellent choice for those following a ketogenic lifestyle. One cup of cooked broccoli contains only 3 grams of net carbs, which is well within the daily limit for those on a keto diet.

Broccoli's carbs mainly consist of fiber and sugars. The sugars are fructose, glucose, and sucrose, with small amounts of lactose and maltose ( 4 ). However, the total carb content is very low, with only 3.4 grams of digestible carbs — or total carbs minus fiber — per cup (90 g) ( 4 ).

Chipotle Keto Salad Bowl (1 serving) contains 17g total carbs, 7g net carbs, 36g fat, 30g protein, and 535 calories.

Q: How Many Net Carbs a Day on Keto? A: The amount of net carbs you should take on a keto diet will depend on your age, weight, gender, and physical activity. However, a general guideline for most keto diets limits daily net carb intake to 20-50 grams.

A daily limit of 0.7 to 2 ounces (20 to 57 grams) of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 80 to 240 calories. Some low-carb diets greatly limit carbs during the early phase of the diet. Then those diets allow more carbs over time.

Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes. Those vegetables provide other benefits like reducing the risk of certain chronic diseases, containing antioxidants, and providing filling fiber.

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

What to avoid in keto salad? ›

Avoid ingredients like croutons, pasta, fruit, and starchy vegetables in your keto salad, as they're too high in carbs.

These dressings could include: traditional vinaigrettes. creamy dressings, such as blue cheese, ranch, or thousand island. dressings that the manufacturers have specifically marketed as “keto” or “low carb”

Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If you're less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high fat fruits like avocado and coconut since these foods are low in net carbs.

Some cheeses suit the keto diet better than others. This mainly comes down to their carb and fat content and level of processing. The best keto cheeses include cheddar, Gouda, goat cheese, and blue cheese, while the worst are cottage cheese and low fat and processed varieties.

Broccoli

This veggie is packed with vitamins C and K, fiber, folate and potassium, with 6 grams carbs per cup (raw and chopped), per the USDA. Additionally, broccoli is a member of the brassica family—known for its substantial health benefits.

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

Broccoli has more calories, protein, lipids, and carbs than cauliflower. On the other hand, cauliflower has more sugars, and broccoli has more dietary fibre. Broccoli has more vitamins and minerals, including vitamin E, K, A, and C, as well as calcium, iron, zinc, and phosphorus.