This Herb Grilled Chicken Salad is an ideal choice for a midday lunch or a light dinner. Packed with vegetables and a satisfying portion of protein, it fits well into Atkins Induction and most low-carb or keto lifestyles.
Starting a new eating plan can feel challenging, especially if you assume salads are bland or won’t keep you full. Some people dislike the prep work, and ordering salads while following a low-carb plan can be confusing. The good news is that avoiding high-carb additions is straightforward and makes eating salads enjoyable and satisfying.
How To Order a Low Carb Salad at Your Favorite Restaurant
- Skip crunchy, carb-heavy toppings like croutons, fried tortilla strips, wontons, and crispy noodles.
- Avoid dried fruit, sugary dressings, and breaded proteins.
- Limit starchy or sweet vegetables such as carrots and corn, and be cautious with legumes.
- Keep fresh fruit to a minimum; choose berries over high-sugar fruits like mango or orange segments.
- If you want fruit in your salad, opt for strawberries, blackberries, or raspberries instead of figs, apples, or mandarins.
We like to grill proteins on Sunday so salads are easy to assemble during the week. Chicken is our favorite, but grilled sausages, turkey patties, or roasted tri-tip work well. Keep hard-boiled eggs, cooked bacon, cubed cheese, and a variety of nuts and seeds on hand as quick toppings. Stock plenty of low-carb vegetables so salads are ready in minutes. Preparing lunches the night before turns hectic mornings into grab-and-go convenience.
Our motto: prepare, prepare, prepare.
With a bit of planning you can enjoy a colorful, nutritious salad any day. It doesn’t take long to toss together, and you’ll feel great eating a vibrant bowl of vegetables and protein while others reach for fast-food options. A thoughtfully composed salad often looks as good as it tastes—sometimes better than what your coworkers bring.
Top Low Carb Salad Ideas.
- Base greens: romaine, leaf lettuce, or mixed salad blends.
- Low-carb vegetables: celery, radish, bell peppers (green, red, orange, yellow), fennel, cucumber, tomatoes, mushrooms, zucchini, summer squash, bean sprouts, broccoli, cauliflower, olives, and dill pickles.
- Add-ins: nuts, seeds, and cheese for texture and extra calories.
- Dressings: full-fat dressings with about 1–2 net carbs per serving work best for keto and low-carb plans.
This recipe for one highlights a favorite homemade seasoning blend, Garlic & Herb, used on both the chicken and the dressing. The blend brightens poultry and salads and can also season soups, crackers, quiche crusts, and roasted proteins. Using a flavorful spice blend proves salads don’t have to be boring.
Grilled Chicken Salad
Ingredients
- 70 grams arugula about 2 ½ ounces
- 1 ounce fennel bulb sliced thinly
- 1 ounce cherry or grape tomatoes halved
- 1 ounce radish quartered
- 1 ounce cucumber sliced
- 1 ounce red bell pepper sliced
- 3 ounces Garlic Herb Grilled Chicken or grilled chicken breast
- 1 serving Garlic Herb Dressing or any 1 net carb dressing
Instructions
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Weigh and cut all ingredients.
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Toss the greens with the dressing.
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Arrange the protein first, then add the remaining ingredients to create an appealing presentation.
Notes
Calories from Fat 189
Nutrition
Carbohydrates: 8g |
Protein: 21g |
Fat: 21g |
Fiber: 3g
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