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Low-Carb Grilled Chicken & Blackberry Salad

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Low-Carb Grilled Chicken & Blackberry SaladShareFollow us

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 easy to make recipe includes my Homemade Fruit Vinegar but feel free to use lemon juice instead.

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Tips & Substitutions

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).

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!

Low-Carb Grilled Chicken & Blackberry Salad

Hands-on Overall

Nutritional values (per serving, 1 salad bowl)

Net carbs7.4 grams
Protein47.8 grams
Fat39.3 grams
Calories600 kcal

Calories from carbs 5%, protein 33%, fat 62%

Total carbs14.6 gramsFiber7.3 gramsSugars5.5 gramsSaturated fat6 gramsSodium809 mg(35% RDA)Magnesium97 mg(24% RDA)Potassium1,071 mg(54% EMR)

Ingredients (makes 2 servings)

  • 2 large chicken breasts, skinless (400 g/ 14.1 oz)
  • juice from 1/4 lemon
  • 1 tsp thyme, fresh or 1/4 tsp dried
  • 1/4 cup extra virgin olive oil (60 ml)
  • 2 small heads lettuce such as little gem (200 g/ 7.1 oz)
  • 1/2 cup canned artichoke hearts (42 g/ 1.5 oz)
  • 1/4 cup black olives such as kalamata (30 g/ 1.1 oz)
  • 1/4 cup green olives (30 g/ 1.1 oz)
  • 1 cup fresh blackberries (150 g/ 5.1 oz)
  • 1 tbsp lemon juice or Homemade Fruit Vinegar or balsamic vinegar - avoid sweet syrupy types of balsamic
  • 1/4 tsp sea salt, or to taste

Instructions

  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.
    Low-Carb Grilled Chicken & Blackberry Salad
  2. Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). 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. Low-Carb 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. Low-Carb 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. Low-Carb Grilled Chicken & Blackberry Salad
  5. Add drained kalamata (or other black) and green olives. Low-Carb Grilled Chicken & Blackberry Salad
  6. Wash and drain the blackberries and add them to the bowl with the other ingredients. Low-Carb Grilled Chicken & Blackberry Salad
  7. Drizzle with the remaining extra virgin olive oil and fruit vinegar. Low-Carb Grilled Chicken & Blackberry Salad
  8. Enjoy immediately or store in the fridge for up to a day. Low-Carb Grilled Chicken & Blackberry Salad

Ingredient nutritional breakdown (per serving, 1 salad bowl)

Net carbsProteinFatCalories
Artichoke, canned (globe or French)
1.2 g0.6 g0.1 g11 kcal
Thyme, fresh
0 g0 g0 g0 kcal
Green olives
0.1 g0.2 g2.3 g22 kcal
Kalamata olives
0 g0.3 g3.9 g38 kcal
Lettuce (Little Gem), fresh
1.5 g0.6 g0.4 g12 kcal
Chicken, breast (without skin, raw)
0 g45 g5.2 g240 kcal
Olive oil, extra virgin
0 g0 g27 g239 kcal
Lemon (juice), fresh
0.8 g0 g0 g3 kcal
Blackberries, fresh
3.2 g1 g0.4 g32 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Fruit Vinegar, homemade (KetoDiet blog)
0.5 g0 g0 g3 kcal
Total per serving, 1 salad bowl
7.4 g47.8 g39.3 g600 kcal
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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (9)

so, how much olive is supposed to be used in the chicken salad? 1/4 cup? it just says "1/4 extra virgin olive oil". thanks! love all the recipes so far.

Reply

Thank you for spotting that! Yes, it's 1/4 cup, I'll fix it now 😊

Reply

I've just found your blog & it's amazing! Have been on diet for 2 weeks already but found it hard to find interesting things to eat.Now I have loads of ideas. However, I can't eat nuts in any form especially coconut and I see there are many recipes with coconut or almond milk. What alternatives could I use please?

Reply

Thank you Gilly! It really depends on the recipe - I'd try seeds like pumpkin or sunflower (if you can eat them) or other foods like avocados that are high in fat. If you can eat dairy, you can use cream. Also, you can make "milk" form seeds.

Reply

Are the artichoke hearts marinated or unmarinated?

Reply

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

Reply

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

Reply

This looks amazing! Pretty food always tastes great!

Reply

Thank you, you're right, it does 😊

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