Milly Gaines
Caprese salad is a traditional Italian dish, typically made with fresh mozzarella, basil, and tomatoes. It is usually dressed with balsamic vinegar, olive oil, salt, and pepper. The salad is named after the Italian island of Capri and its tricolour of ingredients—basil (green), mozzarella (white), and tomatoes (red)—mimics the Italian flag. While the classic recipe is not keto-friendly due to its high carbohydrate content, several keto-friendly versions of the salad can be made by limiting the amount of balsamic vinegar and adding ingredients like avocado, grilled zucchini, and eggplant.
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What You'll Learn
Caprese salad ingredients
A Caprese salad is a simple Italian dish that is keto-friendly. The key ingredients are tomatoes, mozzarella, and basil, which represent the Italian flag with the colours green, white, and red.
For the tomatoes, opt for vine-ripened or seasonal tomatoes that are colourful, fragrant, and not too soft. Slice them into 1/4-inch thick pieces.
For the mozzarella, choose fresh mozzarella cheese over pre-packaged slices. Visit your local grocer's deli for thick slices, or purchase a log/ball of mozzarella and slice it yourself. You can also find mozzarella balls (bocconcini) that work well in this salad.
Fresh basil leaves are integral to a Caprese salad. Sweet basil adds a lot of flavour to the dish. You can also use basil microgreens or dried herbs if fresh basil is unavailable.
To assemble the salad, arrange the tomato slices, mozzarella slices, and basil leaves in alternating layers on a serving platter or individual plates. Drizzle with extra virgin olive oil and season with salt and pepper to taste.
You can also add a balsamic glaze or vinaigrette, but use it sparingly as balsamic vinegar is high in carbs. A splash of lemon juice or apple cider vinegar can be used as a lower-carb alternative.
For a heartier dish, you can add grilled zucchini or eggplant slices and use garlic oil instead of olive oil. Avocado is another popular addition, providing a creamy texture and helping to balance the macros for a keto-friendly salad.
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Keto-friendly substitutes
The classic Caprese salad is usually made with tomatoes, mozzarella, basil, olive oil, and balsamic vinegar. While the salad is generally low-carb, the balsamic vinegar and the number of tomatoes used can sometimes push it over the limit. Here are some keto-friendly substitutes to keep your Caprese salad on track:
- Avocado: Adding avocado slices to your Caprese salad not only enhances its fresh taste by offering creaminess and healthy fats but also helps balance the macros, keeping the salad keto-friendly.
- Balsamic vinegar substitutes: While balsamic vinegar is a key ingredient in Caprese salad, it tends to have a high sugar content. To keep the salad keto-friendly, use a small amount of pure balsamic vinegar with low carbs and sugars per tablespoon. Alternatively, substitute it with apple cider vinegar or lemon juice, whisked together with olive oil, salt, and pepper.
- Tomato substitutes: While tomatoes are a great addition to a keto diet due to their low net carb content, you can also use grilled zucchini slices or eggplant slices for a heartier dish. Cherry tomatoes or grape tomatoes can be used in place of regular tomatoes, especially during the winter when decent tomatoes are hard to find.
- Mozzarella substitutes: Instead of using fresh mozzarella, you can use burrata, which is known for its creamy texture, or pre-sliced mozzarella balls (bocconcini).
- Basil substitutes: Although fresh basil leaves are preferred, dried basil or basil microgreens can be used as substitutes.
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Storing and serving
If you are using grape or cherry tomatoes, your salad will stay fresh in the fridge for longer if they remain uncut. You can also slice the tomatoes and cheese ahead of time and store them separately in the fridge. If you have leftovers, store them in an airtight container in the fridge, where they will stay fresh for up to one day.
To serve, arrange the tomato slices, mozzarella slices, and fresh basil leaves on a serving platter or individual plates, alternating each ingredient. You can also add avocado for a creamy texture and flavour, helping to balance the macros and keep the salad keto-friendly. Drizzle the dressing over the salad and toss to coat evenly.
For a heartier dish, add grilled zucchini or eggplant slices. You can also use garlic oil instead of extra-virgin olive oil and swap out the mozzarella for burrata. For a lower-carb option, replace the balsamic vinegar with lemon juice or apple cider vinegar, being careful to check the labels for added sugars.
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Caprese salad history
Caprese salad, or Insalata Caprese, is an Italian salad that originated on the island of Capri, off the coast of southern Italy near Naples. It was created in the 20th century, possibly as a salute to Italy, as the colours of the salad—green basil, white mozzarella, and red tomatoes—mimic the Italian tricolour. The salad was also possibly conceived as an act of rebellion against the perceived heaviness of Italian cooking.
The Caprese salad was considered "futurist" food when it debuted in 1926, although some sources claim that it dates back to at least the 1920s. It gained popularity in the 1950s when King Farouk asked his chef for a light afternoon snack and was served a Caprese sandwich. Tourists began to flock to the region, and the Caprese salad soon became a staple of Capri food and culture. Over time, the recipe was refined by adding bufala mozzarella instead of traditional vaccine mozzarella.
Today, the Caprese salad is enjoyed worldwide and is known for its fresh and simple ingredients. It is typically prepared with sliced fresh mozzarella, ripe tomatoes, and sweet basil, and seasoned with salt and olive oil. The salad is usually arranged on a plate, with the ingredients alternating, and can be served as an appetiser or side dish. It can also be served as a pizza, pasta, or sandwich, such as the Caprese sandwich that King Farouk popularised.
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Recipe variations
The classic Caprese salad is made with fresh basil, vine-ripened tomatoes, and mozzarella. However, there are several variations of this salad that can be made to suit different tastes and dietary requirements, such as keto. Here are some ideas for how to vary the ingredients in a keto-friendly Caprese salad:
- Avocado: Adding avocado to a Caprese salad boosts healthy fats and greens and gives the salad a creamy texture and flavour.
- Zucchini or eggplant: Grilled zucchini or eggplant slices add a hearty element to the salad, keeping it keto-friendly.
- Balsamic vinegar: While balsamic vinegar is not typically keto-friendly due to its high carb content, it can be used in small amounts or as a balsamic reduction or vinaigrette to add a zippy, refreshing punch to the salad. It is important to read the labels when choosing a balsamic vinegar, as most are high in carbs and sugars.
- Garlic oil: Using garlic oil instead of extra-virgin olive oil adds flavour to the salad while keeping it keto-friendly.
- Burrata: Using burrata cheese instead of mozzarella adds a creamy texture to the salad.
- Cherry tomatoes: Using cherry tomatoes instead of regular tomatoes makes the salad easier to prepare, as they do not need to be cut into smaller pieces.
- Lemon juice or apple cider vinegar: Using lemon juice or apple cider vinegar instead of balsamic vinegar reduces the carb content of the salad while still adding flavour.
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Frequently asked questions
Yes, you can eat Caprese salad on keto. The classic Caprese salad is made with tomatoes, basil, and mozzarella, all of which are keto-friendly. However, the amount of balsamic vinegar and Worcestershire sauce used can affect its suitability for a keto diet.
While the core ingredients of a Caprese salad are keto-friendly, the addition of balsamic vinegar and Worcestershire sauce can increase the carb content. Therefore, these ingredients should be used sparingly or substituted with alternatives like apple cider vinegar, lemon juice, or olive oil.
To make a Caprese salad keto-friendly, use fresh, high-quality ingredients. Limit the amount of balsamic vinegar and opt for a brand with the lowest carbs and sugars per tablespoon. You can also add avocado, grilled zucchini or eggplant slices, and use garlic oil to enhance the flavour while keeping it keto-friendly.
When making a keto Caprese salad, slice the tomatoes and mozzarella thinly for a fork-friendly dish. You can also add bite-sized mozzarella balls, cherry tomatoes, and fresh herbs like basil. Whisk together a vinaigrette with olive oil, salt, and pepper for a delicious dressing. It's best to assemble the salad just before serving to avoid wilting.
