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Sometimes the really simple recipes are the best. I love how throwing a few healthy ingredients that you have on hand together can create a really wholesome, flavourful keto-approved and diabetic-friendly meal.
This keto bowl features a variety of fresh low-carb veggies, satisfying protein and healthy fats that I usually have on hand, and ties it all together with a delicious horseradish mayo.
Feel free to substitute ingredients here — you could use some canned fish (remember, canned fish is good for you!) or shredded chicken instead of the smoked salmon; broccolini or snow peas instead of the asparagus; fermented vegetables such as kimchi or sauerkraut or pickled onion instead of fresh onion. The dressing can be made in advance and will keep in the fridge in a sealed jar for up to 5 days.
If you’re the one meal a day (OMAD) style keto eater who practices intermittent fasting, use both servings for one large meal. This way you'll cover your daily potassium intake and two thirds of your magnesium intake — and you know how important electrolytes are for a healthy keto diet!
Hands-on Overall
Nutritional values (per serving)
Net carbs4.6 grams
Protein36 grams
Fat39.9 grams
Calories537 kcal
Calories from carbs 4%, protein 28%, fat 68%
Total carbs10.9 gramsFiber6.3 gramsSugars3.1 gramsSaturated fat7.1 gramsSodium316 mg(14% RDA)Magnesium124 mg(31% RDA)Potassium1,179 mg(59% EMR)
Ingredients (makes 2 servings)
Power bowl:
- 1 large salmon fillet, smoked or cooked, flaked (200 g/ 7.1 oz)
- 1/2 large avocado, sliced (100 g/ 3.5 oz)
- 2 hard-boiled eggs, halved
- 2 tbsp raw red onion or Pickled Red Onion (15 g/ 0.5 oz)
- small bunch of asparagus (100 g/ 3.5 oz)
- 2 tbsp pumpkin seeds/pepitas (16 g/ 0.6 oz)
- 1 head of lettuce or salad greens of choice (200 g/ 7.1 oz)
Horseradish mayo:
Instructions
- Wash the greens and place in a salad spinner to remove excess water.
- Add the asparagus to a microwaveable container with a splash of water (about a teaspoon or two) and cook on high for 3 to 6 minutes (depending on the thickness) until vibrant green but still crunchy. Alternatively, boil on the stovetop in a sauce pan filled with water for 4 to 7 minutes.
- To make the mayo, combine all ingredients and mix well.
- Layer the salad greens across two bowls. Add half the salmon, avocado, two egg halves, 1 tablespoon of onion, and half of the asparagus to each bowl on top of the salad greens. Sprinkle with the pepitas. Serve drizzled over the salad.
- Serve immediately or store in the fridge for up to a day.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Fish, salmon, coho, wild, cooked, dry heat |
| 0 g | 23.5 g | 4.3 g | 139 kcal |
| Avocado, fresh |
| 0.9 g | 1 g | 7.3 g | 80 kcal |
| Egg, whole, hard boiled (free-range or organic eggs) |
| 0.4 g | 6.3 g | 4.8 g | 72 kcal |
| Onion, red, fresh |
| 0.5 g | 0.1 g | 0 g | 3 kcal |
| Asparagus, fresh |
| 0.9 g | 1.1 g | 0.1 g | 10 kcal |
| Pumpkin seeds (pepitas) |
| 0.4 g | 2.4 g | 4 g | 45 kcal |
| Lettuce, mixed leaf salad |
| 1.1 g | 1.3 g | 0.2 g | 13 kcal |
| Mayonnaise |
| 0.1 g | 0.2 g | 12.5 g | 111 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 6.8 g | 60 kcal |
| Apple cider vinegar |
| 0.1 g | 0 g | 0 g | 2 kcal |
| Horseradish, prepared |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Capers, canned |
| 0 g | 0.1 g | 0 g | 0 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving |
| 4.6 g | 36 g | 39.9 g | 537 kcal |
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