Say goodbye to boring salads! This Keto cilantro lime chicken salad will excite your taste buds while keeping your diet on track.
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Why Some Salads Aren’t Keto-Friendly
While salads are generally a good Keto option, there are a few pitfalls to watch out for. Greens are a great base, providing solid nutrition with minimal carbs. Adding meat can boost the protein, but be cautious of breaded or coated meats, which can add hidden carbs.
Toppings like croutons, onion straws, taco chips, and noodles can enhance flavor but derail ketosis. Additionally, common salad accompaniments such as crackers, breadsticks, or pita bread are off-limits for Keto.
Store-bought dressings often contain sugar, dyes, and artificial preservatives, making them a poor choice. Finally, while cheese and creamy dressings are delicious, they aren’t suitable for those with dairy sensitivities or lactose intolerance.
Creating a Flavorful Keto Salad
It’s entirely possible to make Keto salads that are full of flavor without the carbs. This salad leverages oil and spices to elevate the taste.
Chicken Preparation: For indoor cooking, browning the chicken before baking enhances flavor. Alternatively, grilling works great if the weather permits. For a spicy kick, add some cayenne pepper before cooking.
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Dressing: A light, zesty dressing with an olive oil base, cilantro, lime juice, and white vinegar adds character. Pickled jalapeños introduce a unique pop of flavor, but you can omit them if you prefer a milder taste.
Salad Components: Cherry tomatoes, red onion, and diced avocado add color, flavor, and texture.
Customizing Your Keto Salad
This salad is versatile and can be customized in numerous ways. Refer to a comprehensive Keto diet food list to ensure your ingredients are low in carbs and Keto-friendly.
Ingredients
For the Chicken:
- 1 tablespoon (6 g) cayenne pepper
- 4 chicken breasts (800 g), skinless and deboned
- Salt
- 2 tablespoons (30 ml) olive oil, for grilling
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For the Dressing:
- 6 tablespoons (90 ml) olive oil
- Generous handful cilantro leaves (0.5 oz / 15 g)
- Juice of 2 limes
- 1 teaspoon (5 ml) white balsamic vinegar
- Salt
- Freshly ground black pepper
For the Salad:
- 4 cups lettuce of your choice
- 20 cherry tomatoes (340 g), halved
- 4 pickled jalapeños (56 g), sliced
- 1 red onion (110 g), peeled and finely sliced
- 1 large avocado (200 g), diced
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Instructions
- Preheat the oven: to 355°F (180°C).
- Season the chicken: Sprinkle cayenne pepper and salt on both sides of the chicken breasts. Heat olive oil in a pan and brown the chicken until golden on both sides. Transfer to a roasting tray and bake for 10-12 minutes until cooked through.
- Make the dressing: Combine olive oil, cilantro, lime juice, and white balsamic vinegar in a mini food processor or blender. Blitz well and season with salt and freshly ground black pepper.
- Assemble the salad: Combine the lettuce, cherry tomatoes, pickled jalapeños, red onion, and avocado in a large bowl.
- Finish and serve: Slice the cooked chicken breasts and serve on top of the salad with the dressing drizzled over.
Note: Store any leftover dressing in the fridge for up to 3 days.
Enjoy this zesty Keto cilantro lime chicken salad, a delicious and nutritious meal that keeps your diet on track!
