KetoDiet Blog
Free Downloads - Start Here!

Grilled Chicken & Blackberry Salad

|Grilled Chicken & Blackberry Salad

Keto-dieters often wonder whether fruit can be eaten on a very low-carb diet such as 20 grams of net carbs a day. This summer salad is a proof you can enjoy sweet berries and still experience all the benefits of ketosis!

Not only it's low in carbs, it's also packed with potassium (60% RDA)! As you may have read in my post about keto-flu, potassium as well as other electrolytes are vital for your health and even more so in low-carb diets.

This amazing recipe includes my Home-made Fruit Vinegar.

|Grilled Chicken & Blackberry SaladPreparation time

Hands-on
Overall

Nutritional values (per serving):

Total Carbs14.6grams
Fiber7.9grams
Net Carbs6.7grams
Protein45.2grams
Fat39.3grams
of which Saturated6grams
Energy587kcal
Potassium1142mg

Macronutrient ratio: Calories from carbs (4.8%), protein (32.2%), fat (63%)

|Grilled Chicken & Blackberry Salad

|Grilled Chicken & Blackberry SaladIngredients (makes 2 servings):

  • 2 large chicken breasts, skinless (400g / 14.1 oz)
  • juice from ½ lemon
  • 1 tsp thyme, fresh (or ½ tsp dried)
  • ¼ extra virgin olive oil
  • 2 small heads lettuce, I used little gem (200g / 7.1 oz)
  • ½ cup artichoke hearts, canned
  • ¼ cup kalamata (or other black) olives (30g / 1.1 oz)
  • ¼ cup green olives (30g / 1.1 oz)
  • 1 cup blackberries, fresh (150g / 5.1 oz)
  • 1 tbsp blackberry vinegar or any other fruit vinegar, see recipe for my Home-made Fruit Vinegar. You can also use any sugar-free fruit vinegar like Star's Red Raspberry Vinegar or balsamic vinegar.
  • ¼ tsp salt or more to taste

Note: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

|Grilled Chicken & Blackberry SaladInstructions:

  1. Brush the chicken breasts with half of the olive oil, add lemon juice, thyme and season with salt. Leave for at least 30 minutes minutes to marinade.
    Note: You can use any kind of cooking oil instead of olive oil (ghee, coconut oil, lard, etc.). Although marinating is optional, it is recommended. |Grilled Chicken & Blackberry Salad
  2. Preheat the oven to 200 C / 400 F. Place the chicken breast in a baking dish and bake uncovered for 25-30 minutes. Remove from the oven and let it cool down. Slice into desired pieces. |Grilled Chicken & Blackberry Salad
  3. Wash and place the lettuce into a salad spinner or drain using a paper towel. Fold into a serving bowl. |Grilled Chicken & Blackberry Salad
  4. Drain the artichoke hearts and slice them into desired pieces. Add them to the bowl together with the sliced chicken. |Grilled Chicken & Blackberry Salad
  5. Add drained kalamata (or other black) and green olives. |Grilled Chicken & Blackberry Salad
  6. Wash and drain the blackberries and add them to the bowl with the other ingredients. |Grilled Chicken & Blackberry Salad
  7. Drizzle with the remaining extra virgin olive oil and fruit vinegar. |Grilled Chicken & Blackberry Salad
  8. Enjoy! :-) |Grilled Chicken & Blackberry Salad
    Note:You can prepare the meat in advance and have it ready as a quick source of protein for your low-carb meals. When it's grilled, let it cool down, cut into desired pieces, place in an air-tight container and store up to 2 days (or freeze up to a month).
    |Grilled Chicken & Blackberry Salad

Recipe Suggestion: Butter-roasted Prawn & Blackberry Salad

This salad is so versatile! Try butter-roasted prawns with dill instead of chicken with thyme & lemon. Simply pan-roast the prawns on butter, season with salt and chili powder, add to the salad bowl and enjoy! :-)

|Grilled Chicken & Blackberry Salad

Ingredients (makes 2 servings):

  • 400g prawns, raw (14.1 oz)
  • 2 tbsp fresh dill
  • 2 tbsp butter
  • 2 small heads lettuce, I used little gem (200g / 7.1 oz)
  • ½ cup artichoke hearts, canned
  • ¼ cup kalamata (or other black) olives (30g / 1.1 oz)
  • ¼ cup green olives (30g / 1.1 oz)
  • 1 cup blackberries, fresh (150g / 5.1 oz)
  • 1 tbsp blackberry vinegar or any other fruit vinegar, see recipe for my Home-made Fruit Vinegar. You can also use any sugar-free fruit vinegar like Star's Red Raspberry Vinegar or balsamic vinegar.
  • ¼ tsp salt or more to taste

Nutritional values (per serving):

Total Carbs12grams
Fiber5.8grams
Net Carbs6.2grams
Protein29.6grams
Fat20.4grams
of which Saturated8.7grams
Energy346kcal
Potassium567mg

Macronutrient ratio: Calories from carbs (7.5%), protein (36.2%), fat (56.3%)

Comments (5) -

Peter JS 8/24/2013 11:29:33 PM #

This looks amazing! Pretty food always tastes great!

Reply

KetoDiet 8/28/2013 7:49:00 AM #

Thank you, you're right, it does Smile

Reply

Susan 9/16/2013 5:56:10 PM #

Beautiful! I'll have to try it soon. Thank you for sharing Smile

Reply

Kim 1/4/2015 5:59:40 PM #

Are the artichoke hearts marinated or unmarinated?

Reply

Martina @ KetoDiet 4/14/2015 3:40:34 PM #

Hi Kim, they are marinated in oil & herbs, ready to be eaten Smile

Reply

Add comment

biuquote
  • Comment
  • Preview
Loading