Keto Antipasto Salad: Calorie Count And Nutrition Facts

A keto antipasto salad is a low-carb, flavourful dish that typically includes cured meats, cheese, vegetables, and a dressing. The calorie count of a keto antipasto salad can vary depending on the specific ingredients and their quantities. For example, one recipe estimates the calorie count to be around 434 calories per serving, while another source mentions a local restaurant offering an antipasto salad with approximately 400 calories. The cured meats and cheese in the salad can contribute to a higher calorie count, but the overall calorie content can be influenced by the portion size and the combination of ingredients.

Keto Antipasto Salad Ingredients

A keto antipasto salad is a great option for a no-cook lunch or dinner. It is a tasty, low-carb meal that can be easily adjusted based on your preferences. Here are the ingredients you will need to make a delicious keto antipasto salad:

Salad Base:

You can use a variety of leafy greens such as spinach, kale, romaine, or a mixture of your choice. Freshly chopped romaine is a great option if you prefer a crunchy texture.

Vegetables and Herbs:

Include fresh tomatoes, preferably cherry or grape tomatoes, halved or sliced. You can also add red onions, thinly sliced or chopped, and fresh basil for a bright, herby flavour.

Canned Goods:

Use olives, either green, black, or Kalamata. You can also add pepperoncini peppers, sliced or chopped, and artichoke hearts, canned or marinated in a jar.

Cured Meats:

Salami, prosciutto, capocollo, and pepperoni are excellent options for cured meats. You can also use other Italian meats like Genoa salami or dry coppa.

Cheese:

Fresh mozzarella pearls or slices are a great choice. You can also use smoked gouda, Parmesan, Asiago, or shaved Parmesan cheese.

Dressing:

You can use your favourite dressing, such as Italian, Balsamic, or olive oil and vinegar. For a homemade Italian dressing, combine olive oil, lemon juice, salt, pepper, Italian seasoning, and minced garlic in a small jar and shake well. You can also add a sweetener like honey or Golden Monkfruit to taste.

Keto Antipasto Salad Calories

A keto antipasto salad is a great choice for those following a keto diet, offering a flavorful and filling option that doesn't skimp on taste. This type of salad typically includes Italian meats, cheeses, vegetables, and a zesty dressing. While the exact calorie count can vary depending on the specific ingredients and portion sizes, a closer look at the calorie content of the individual components can give us a good estimate of the overall calorie count.

Calories in the Ingredients

Let's break down the calories in the common ingredients in a keto antipasto salad:

• Meats: Salami, pepperoni, prosciutto, and ham are popular choices. Salami and pepperoni are typically higher in calories due to their higher fat content. For example, 1 ounce (28 grams) of salami can contain around 130 calories, while the same amount of pepperoni can have 150 calories.
• Cheeses: Mozzarella, provolone, and Parmesan are commonly used in keto antipasto salads. Cheese is a good source of fat and protein, but it can also be high in calories. For instance, 1 ounce (28 grams) of mozzarella can have around 80 calories.
• Vegetables: Artichoke hearts, roasted red peppers, olives, cherry peppers, tomatoes, and lettuce are often included. These vegetables contribute fewer calories compared to the meats and cheeses but still provide essential nutrients and fiber. For example, 1 cup of raw lettuce has only about 5 calories.
• Dressing: A simple dressing made with olive oil, red wine vinegar, and spices is commonly used. Olive oil is calorie-dense, contributing about 120 calories per tablespoon. However, when used as part of a dressing, it is typically diluted, reducing the overall calorie count.

Estimating the Calorie Range

By adding up the calorie content of the individual ingredients and adjusting for portion sizes, we can estimate the total calorie count for a keto antipasto salad. Based on the ingredients and their quantities mentioned in the recipes, a serving of keto antipasto salad (about 2 cups or 400-500 grams) can range from 300 to 500 calories. This estimate takes into account the variation in ingredients and portion sizes that different individuals may use.

It's important to note that the calorie count can vary depending on the specific ingredients, their quality, and the amount used. Additionally, the way these salads are prepared and served can also affect the calorie content. When dining out, it's always a good idea to ask about the specific ingredients and portion sizes to get a more accurate estimate of the calorie content.

Keto Antipasto Salad Customisation

A keto antipasto salad is a great dish to customise to your tastes. The basic ingredients are cured meats, cheese, and vegetables, but you can add or substitute ingredients to make the salad your own.

Meats

Cured meats are a staple of an antipasto salad. Genoa salami and prosciutto are popular choices, but you can also use pepperoni, mortadella, capocollo, ham, or deli turkey for a lighter option. If you want to splurge, try San Daniele 24-month aged prosciutto. You can also add different types of salami, such as dry coppa or Crespone, a course-ground salami from Northern Italy.

Vegetables

Fresh grape or cherry tomatoes, olives, and pepperoncini peppers are typical vegetables in an antipasto salad. You can also add artichoke hearts, fire-roasted red peppers, sweet cherry peppers, marinated Greek olives, and lettuce. If you want to add more vegetables, try diced cucumbers, red onions, or roasted red peppers.

Cheese

Fresh mozzarella, shaved Parmesan, or cubed provolone cheese are all good choices for an antipasto salad. You can also leave out the cheese for a dairy-free option.

Dressing

A simple dressing of olive oil, white wine vinegar, sea salt, and black pepper is a good choice for an antipasto salad. You can also add Dijon mustard, garlic powder, Italian seasoning, or lemon juice to give it more depth of flavour. If you're short on time, you can use a store-bought red wine vinegar-based dressing, such as Boar's Head Deli Dressing.

Serving Suggestions

This salad can be served as a side dish or a salad topping. You can also add cooked and cubed boneless, skinless chicken breasts for an additional protein source. If you want to make it a full meal, serve it with air fryer chicken thighs or grilled pork chops.

Keto Antipasto Salad Serving Suggestions

A keto antipasto salad is a delicious and flavorful dish, often served as a side or salad topping, that combines Italian meats, cheeses, and vegetables. Here are some serving suggestions to make the most of this tasty salad:

Portion Sizes

As a keto antipasto salad is quite rich and protein-heavy, a little goes a long way. Keep portion sizes small, especially if served as a side dish. This will also help to keep the calorie count down, as indulging in large portions can significantly increase the calorie intake.

Creative Combinations

Get creative with your antipasto salad by adding a variety of fresh and marinated vegetables. Try including ingredients like:

• Artichoke hearts
• Tomatoes (cherry or grape)
• Kalamata olives
• Roasted red peppers
• Pepperoncini peppers
• Red onions
• Asparagus
• Leafy greens such as romaine lettuce

Lighter Options

To make the salad lighter and healthier, opt for leaner cuts of meat, such as turkey or chicken, and lower-fat cheeses. You can also bulk out the salad with more vegetables and fiber-rich options to make it more filling without adding extra calories.

Serving Suggestions

Antipasto salad pairs well with something light or other side dishes. For a balanced meal, serve it with a lean protein source such as grilled chicken or fish, and a side of whole grains or legumes. It also goes well with air fryer chicken thighs or grilled pork chops.

Make-Ahead Option

This salad can be made right before serving or prepared the day before and stored in the refrigerator. In fact, it often tastes better the next day as the dressing has had time to sit and the flavors meld together. Just remember to add fresh herbs like basil right before serving to avoid sogginess.

Keto Antipasto Salad Health Benefits

A keto antipasto salad is a flavourful dish packed with protein and healthy fats. It is a great option for those following a keto diet as it is low in carbs and contains keto-friendly ingredients. Here are some of the health benefits of a keto antipasto salad:

• Weight Loss and Improved Body Composition: The keto diet has been shown to promote weight loss and improve body composition. By reducing carbohydrate intake and increasing protein and healthy fat consumption, the body is forced to burn fat for energy instead of glucose. This can lead to reduced body fat and increased muscle mass.
• Stable Blood Sugar Levels: The keto antipasto salad has a low glycaemic load due to its low carbohydrate content. This means that it will not cause a rapid spike in blood sugar levels, which can be beneficial for those with diabetes or prediabetes. Stable blood sugar levels can also help reduce cravings and improve energy levels throughout the day.
• Improved Heart Health: The monounsaturated fats and omega-3 fatty acids found in ingredients such as olive oil, olives, and cheese have been linked to improved heart health. These healthy fats can help reduce bad cholesterol (LDL) levels and increase good cholesterol (HDL) levels, lowering the risk of heart disease.
• Enhanced Cognitive Function: The keto diet has been suggested to have brain health benefits. The high fat and low carbohydrate intake can increase ketone production, which can be used as an alternative energy source for the brain. This can improve cognitive function and may even have therapeutic benefits for neurological disorders such as epilepsy and Alzheimer's disease.
• Nutrient-Dense: The keto antipasto salad is packed with essential nutrients. The vegetables provide a good source of vitamins and minerals, while the meats offer high-quality protein and B vitamins. Cheese is a great source of calcium and phosphorus, and olive oil provides healthy monounsaturated fats and antioxidants.
• Digestive Health: The keto antipasto salad contains fibre from the vegetables, which can promote a healthy gut and improve digestion. Additionally, the probiotics found in cheese can support gut health and enhance the absorption of nutrients.

Frequently asked questions