Is Maurice Salad Keto-Friendly? Counting The Carbs

Salads are a great way to get your greens in while on the keto diet. The ketogenic diet is a very low-carb, high-fat diet that is popular for weight loss. Salads are already low in carbs, so they don't need many modifications to be keto-friendly. Keto salads should be packed with healthy vegetables, protein, fibre, and fats. While there are many keto-friendly ingredients, it's important to watch out for hidden sugars in salad dressings. Making your own dressing ensures you know exactly how many carbs are in it.

Keto-friendly ingredients and toppings

Salads are a great dish to pack on the protein and healthy fats while staying on the ketogenic course. Here are some keto-friendly ingredients and toppings to make your salad more indulgent and exciting:

Vegetables

• Spinach
• Avocado
• Asparagus
• Cauliflower
• Zucchini
• Kale
• Green Beans
• Broccoli
• Romaine Lettuce
• Tomatoes
• Cucumber
• Olives
• Brussels sprouts

Proteins

• Salmon
• Tuna
• Shrimp
• White fish
• Grilled chicken
• Steak
• Ground meat
• Eggs
• Bacon
• Poultry
• Beef

Healthy Fats and Toppings

• Olive oil
• Vinegar
• Cheese (blue cheese, cheddar, parmesan, feta, goat cheese)
• Seeds (chia, flax, poppy, sunflower)
• Nuts (almonds, pine nuts)
• Avocado oil
• Sour cream
• Mayonnaise
• Mustard
• Lemon juice
• Garlic
• Spices (salt, pepper, thyme, paprika, cumin)

Dressings

• Ranch
• Salsa
• Guacamole
• Tahini Yogurt
• Pesto
• Olive oil and vinegar
• Blue cheese

Salads

You can also try making keto-friendly salads such as:

• Cobb salad
• Greek salad
• Caesar salad
• Chicken BLT salad
• Seafood salad
• Taco salad
• Buffalo chicken salad
• Egg salad
• Grilled chicken salad
• Shrimp salad

Keto salad dressings

While I wasn't able to find information on how many carbs are in a Maurice salad, I can tell you all about keto-friendly salad dressings.

When it comes to keto salad dressings, it's important to watch out for hidden sugars. Most commercial varieties contain a fair amount of sugar, which can be listed in the ingredients under names like dextrose, maltose, or barley malt. To ensure your dressing is truly keto-friendly, it's best to make your own so you know exactly what's in it.

That being said, some store-bought dressings can be keto-friendly, especially those that are low in sugar and high in fat. Here are some ideas for keto salad dressings:

• Basic keto dressing: olive oil, vinegar (white, balsamic, or apple cider), lemon juice, Dijon mustard, salt, and pepper.
• Italian dressing: olive oil, white wine vinegar, lemon juice, garlic, parsley, dried basil, dried oregano, and salt.
• Caesar dressing: mayonnaise, olive oil, parmesan cheese, garlic, lemon juice, Dijon mustard, and anchovy paste (optional).
• Blue cheese dressing: mayonnaise, blue cheese, sour cream or yogurt, lemon juice, salt, and pepper.
• Thousand Island dressing: mayonnaise, sugar-free ketchup, Worcestershire sauce, and chopped gherkins or pickles.
• French dressing: olive oil, Dijon mustard, white wine vinegar, and sugar-free powdered sugar.
• Feta dressing: mayonnaise, sour cream, apple cider vinegar, garlic, fresh dill, Dijon mustard, salt, pepper, and crumbled feta cheese.
• Ranch dressing: avocado oil, herbs, and spices.
• Lemon-garlic dressing: garlic and citrus.
• Vinaigrettes: olive oil or avocado oil with vinegar or apple cider vinegar.

When making your own keto salad dressing, it's important to use ingredients that are low in carbs and high in healthy fats. Some good options include olive oil, avocado oil, vinegar, lemon juice, garlic, herbs, and spices. You can also add ingredients like Dijon mustard, blue cheese, or parmesan cheese for extra flavor. Just be mindful of the amount of sugar and carbs in your ingredients to ensure your dressing stays keto-friendly.

Keto salads to eat

Salads are a great dish to have on a keto diet as they are traditionally low in carbs and can be packed with protein and healthy fats. Here are some delicious keto-friendly salads to eat:

• Keto Cobb Salad: This classic salad is fresh, healthy, and easy to make. It includes bacon, chicken, eggs, tomatoes, and romaine lettuce, and is served with a homemade ranch dressing.
• Keto Broccoli Salad: A low-carb salad with broccoli, bacon, cheese, and sunflower seeds in a mayonnaise dressing. It has just four grams of carbohydrates per serving.
• Loaded Cauliflower Salad: This salad is a healthy alternative to a loaded baked potato. It includes cheddar cheese, crispy bacon, green onions, sour cream, and mayo.
• Keto Tex-Mex Salad: Packed with Mexican flavours, this salad includes chicken, avocado, cheddar cheese, low-carb tortilla strips, and a homemade ranch dressing. Top with lime and jalapeno slices for extra flavour.
• Greek Salad: A modified, low-carb version of the traditional Greek salad, including cucumber, tomato, feta cheese, and Kalamata olives.
• Keto Chicken Salad: A quick and easy creamy chicken salad with red onion, celery, and mayonnaise. Serve it with lettuce wraps for a keto-friendly lunch.
• Keto Buffalo Chicken Salad: This salad includes all the traditional buffalo chicken flavours, paired with lettuce, bacon, cucumber, tomatoes, and blue cheese dressing.
• Egg Salad: A classic egg salad with a twist, adding avocado, mayonnaise, Dijon mustard, lemon juice, dill, and parsley for extra creaminess and healthy fats.
• Creamy Shrimp Salad with Dill: A quick and easy keto-friendly lunch with sour cream, lemon juice, garlic, Dijon mustard, dill, celery, cucumber, red onion, and shrimp.
• Keto Caesar Salad: A keto classic with moist chicken, crispy bacon, Romaine lettuce, tomatoes, blue cheese, and eggs. Don't skimp on the dressing or the Parmesan cheese!
• Keto Cheeseburger Salad: A quick and inexpensive salad with all the flavours of a juicy cheeseburger.
• Spicy Shrimp Salad: A combination of hot shrimp, avocado, cucumber, and a ginger and garlic dressing.
• Keto Taco Salad: A simple dish with Mexican taco flavours, served with salsa dressing and guacamole instead of tortillas.
• Keto Kale Salad: A warm salad with sautéed kale, blue cheese, Dijon mustard, and garlic. Top with grilled chicken or shrimp to make it a meal.
• Keto Chicken BLT Salad: A twist on the classic BLT, adding chicken and a creamy aioli sauce.
• Greek Salmon Salad: This salad includes Greek yoghurt, tahini, and low-carb veggies to keep you full.
• Grilled Chicken Salad: A healthy keto recipe with cucumbers, tomatoes, and avocado. Add bacon and blue cheese for an extra indulgent lunch.
• Chicken Salad Stuffed Avocados: Creamy chicken salad turns avocados into a protein-packed meal.
• Parmesan Brussels Sprouts Salad: A surprising combination of toasted almonds, shaved Parmesan, and pomegranate seeds, perfect for the keto diet.
• Strawberry Spinach Salad: Sweet strawberries, herb chicken, creamy goat cheese, and spicy red onions make this salad a tasty treat.

Remember, while salads are a great option for keto, it's important to pay attention to ingredients and overall carb count. Be mindful of hidden sugars in commercial salad dressings, and opt for healthy fats, oils, nuts, seeds, and cheese to keep your salad keto-friendly.

Non-keto ingredients to avoid

While on a keto diet, it is important to focus on healthy, whole foods and avoid high-carb and potentially unhealthy ingredients. Here is a list of non-keto ingredients that you should avoid:

Sugars

Sugar is one of the key ingredients to avoid on a keto diet. It is important to read labels carefully and look out for different names for sugar, such as Barbados sugar, beet sugar, brown sugar, cane sugar, and corn sugar. Food manufacturers often use multiple types of sugar in a product to reduce the amount of each type and list them lower in the ingredient list. Additionally, sugar can be disguised as natural ingredients like maple syrup, honey, and dried fruit.

Starch

Limiting or avoiding refined starch is crucial when following a keto diet. Wheat and corn are the biggest sources of starch, so they should be avoided. Starchy vegetables like beans, sweet potatoes, and yams should also be limited or avoided. Other starchy foods to avoid include grains, grain-like seeds, and flour (except nut flours).

Industrial Fats

Not all fats are created equal. Artificially produced trans fats, often listed as "partially hydrogenated" oils or vegetable shortening, should be avoided. These fats are banned in Europe and are being eliminated in the US due to health concerns. Highly processed vegetable oils, such as canola, corn, cottonseed, and soybean oils, should also be minimised as they are high in omega-6 polyunsaturated fatty acids, which are less stable when heated.

Sugar Replacements

Sugar replacements, such as sugar alcohols, artificial sweeteners, and natural sweeteners, should be minimised or avoided if possible. These include erythritol, glycerol, isomalt, lactitol, maltitol, and artificial sweeteners like aspartame, saccharin, and sucralose. While these additives have low calories, they can impact blood sugar levels and gut health, and may disrupt ketosis.

High-Protein Foods

While protein is important on a keto diet, not all protein sources are created equal. Milk and low- or reduced-fat dairy products should be avoided, as they often contain added sugars. Factory-farmed meat, eggs, dairy, and seafood may be keto-friendly in terms of fat and carb content, but they may not be optimal for overall health due to their nutritional content. Instead, opt for full-fat, pasture-raised dairy, wild-caught fatty fish, and pasture-raised meat and eggs.

Drinks

It is generally recommended to avoid drinking calories on a keto diet and stick to water. Alcohol, sweetened beverages, and sugary coffee and tea drinks should be avoided as they contain extra calories and carbs. Unsweetened coffee, tea, and sparkling water are good alternatives.

Processed/Packaged Foods

Processed and packaged foods often contain added sugar, trans fats, preservatives, and other unhealthy ingredients. Sugar-sweetened gum and mints, ice cream, and frozen treats should be avoided. Even "low-carb" or "zero-carb" packaged foods should be approached with caution, as they may have small serving sizes or contain artificial additives. Artificial sweeteners, maltodextrin, dextrose, artificial flavours, and preservatives are common ingredients to look out for and avoid.

Keto-friendly substitutions

Salads are a great dish to have on a keto diet as they are traditionally low in carbs and can be packed with protein and healthy fats. However, there are some keto-friendly substitutions that can be made to ensure your salad is keto-compliant.

Vegetables

When it comes to vegetables, it is best to choose those that grow above ground as they typically contain fewer carbs. Some of the best low-carb vegetables for keto salads include:

• Spinach
• Avocado
• Asparagus
• Cauliflower
• Zucchini
• Kale
• Broccoli
• Brussels sprouts
• Tomatoes
• Cucumbers
• Bell peppers

Dressings

Salad dressings are often where hidden sugars and starches can be found. It is best to make your own sugar-free dressing at home or choose a store-bought option that is low in carbs. Some keto-friendly dressing ideas include:

• Olive oil and vinegar
• Blue cheese dressing
• Zesty keto Italian dressing
• Ranch dressing
• Low-carb keto thousand island dressing

Protein

While protein is not necessary for a side salad, it is important to add it if you are having your salad as a meal. Some good keto-friendly protein options include:

• Chicken
• Beef
• Shrimp
• Salmon
• Tuna
• Eggs

Crunch

Add some crunch to your salad with keto-friendly nuts and seeds such as:

• Almonds
• Pecans
• Pepitas
• Sunflower seeds

Frequently asked questions