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As the weather heats up, our desire for the comforting stews and one-pots of winter are replaced with cravings for fresh, light salads with delicious dressings. This Keto Rainbow Salad is packed with flavour and at only 8.7 g of net carbs per serving, it won’t spike your ketone levels.
Topped with crumbly feta and toasted seeds for a super quick, low carb lunch.
Hands-on Overall
Nutritional values (per serving)
Net carbs8.7 grams
Protein10.8 grams
Fat37.1 grams
Calories414 kcal
Calories from carbs 8%, protein 10%, fat 82%
Total carbs12.7 gramsFiber4 gramsSugars6.7 gramsSaturated fat9.5 gramsSodium478 mg(21% RDA)Magnesium116 mg(29% RDA)Potassium557 mg(28% EMR)
Ingredients (makes 3 servings)
Salad:
- 1 cup shredded white cabbage (70 g/ 2.5 oz)
- 3/4 cup sliced radishes (90 g/ 3.1 oz)
- 1 medium carrot (90 g/ 3.1 oz)
- 1/2 medium zucchini (100 g/ 3.5 oz)
- 1/2 medium cucumber (100 g/ 3.5 oz)
- 3 baby red peppers or 1 regular pepper (74 g/ 2.6 oz)
- 1/3 cup pumpkin seeds (43 g/ 1.5 oz)
- 2/3 cup feta, crumbled (100 g/ 3.5 oz)
- Optional: fresh mint for garnish
Dressing:
Instructions
- Preheat the oven to 190 °C/ 375 °F (fan assisted). Place the pumpkin seeds of a baking try and roast in the oven for 5 minutes until golden. Remove from the oven and allow to cool.
- Using a fine grater or a grating blade of a food processor, shred the cabbage and radish. Cut the carrots, courgette and peppers into fine matchsticks and slice or julienne the cucumber.
- Mix all the dressing ingredients together in a small bowl. Add all the grated vegetables to a large bow.
- Toss through the salad dressing, toasted seeds and crumbled feta. Enjoy!
Ingredients
- 1 cup shredded white cabbage (70 g/ 2.5 oz)
- 3/4 cup sliced radishes (90 g/ 3.1 oz)
- 1 medium carrot (90 g/ 3.1 oz)
- 1/2 medium zucchini (100 g/ 3.5 oz)
- 1/2 medium cucumber (100 g/ 3.5 oz)
- 3 baby red peppers or 1 regular pepper (74 g/ 2.6 oz)
- 1/3 cup pumpkin seeds (43 g/ 1.5 oz)
- 2/3 cup feta, crumbled (100 g/ 3.5 oz)
- Optional: fresh mint for garnish
- 2 tbsp toasted sesame oil (30 ml)
- 3 tbsp extra virgin olive oil (45 ml)
- 1-inch piece fresh ginger, grated (15 g/ 0.5 oz)
- 1 tbsp coconut aminos (15 ml)
- 1 tsp apple cider vinegar
- 1/8 tsp each sea salt and pepper
Instructions
- Preheat the oven to 190 °C/ 375 °F (fan assisted). Place the pumpkin seeds of a baking try and roast in the oven for 5 minutes until golden. Remove from the oven and allow to cool.
- Using a fine grater or a grating blade of a food processor, shred the cabbage and radish. Cut the carrots, courgette and peppers into fine matchsticks and slice or julienne the cucumber.
- Mix all the dressing ingredients together in a small bowl. Add all the grated vegetables to a large bow.
- Toss through the salad dressing, toasted seeds and crumbled feta. Enjoy!
Nutrition (per serving)
Calories414kcal
Net Carbs8.7g
Carbohydrates12.7g
Protein10.8g
Fat37.1g
Saturated Fat9.5g
Fiber4g
Sugar6.7g
Sodium478mg
Magnesium116mg
Potassium557mg
Detailed nutritional breakdown (per serving)
| Total per serving |
| 8.7 g | 10.8 g | 37.1 g | 414 kcal |
| Cabbage, white, raw |
| 0.8 g | 0.3 g | 0 g | 6 kcal |
| Radishes, raw |
| 0.5 g | 0.2 g | 0 g | 5 kcal |
| Carrot, fresh |
| 2 g | 0.3 g | 0.1 g | 12 kcal |
| Zucchini (summer squash, courgette) |
| 0.7 g | 0.4 g | 0.1 g | 6 kcal |
| Cucumber, fresh |
| 0.5 g | 0.2 g | 0.1 g | 4 kcal |
| Peppers, red bell, fresh |
| 1 g | 0.2 g | 0.1 g | 8 kcal |
| Pumpkin seeds (pepitas) |
| 0.7 g | 4.3 g | 7 g | 80 kcal |
| Feta cheese |
| 1.4 g | 4.7 g | 7.1 g | 88 kcal |
| Sesame oil, toasted |
| 0 g | 0 g | 9.1 g | 80 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 13.5 g | 119 kcal |
| Ginger root, fresh |
| 0.8 g | 0.1 g | 0 g | 4 kcal |
| Coconut aminos (substitute to soy sauce) |
| 0.3 g | 0 g | 0 g | 2 kcal |
| Apple cider vinegar |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
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