Keto Waldorf Salad Recipe
This keto Waldorf salad recipe offers a safe way to indulge without challenging your diet. Enjoy it as a quick and easy side salad to accompany your steak.
For more hearty salad recipes to enjoy as a whole meal, check this list.
There are several important components to a Waldorf salad. First, the fruits (apples and grapes)…
Fruit on Keto
Fruit is often labeled off-limits on ketogenic diets. But, it doesn’t have to be.
Fruits are very nutritious and quite tasty.
But unfortunately, they do contain relatively high amounts of carbohydrates.
And that’s why we recommend avoiding most fruits on a Keto diet.
If we look at the net carbs in common fruits (net carbs = total carbs minus fiber taken), you can see they are pretty high in net carbs.
- Grapes (1 cup) – 26 grams
- Apple (1 medium) – 21 grams
- Blueberries (1 cup) – 17 grams
- Strawberries (1 cup) – 8 grams
- Kiwi (1 medium) – 9 grams
But, there are a couple things to keep in mind.
First, portion size. You’re not eating the entire cup of grapes, you’re using six grapes.
While it may seem like an insignificant amount, the halved grapes in this salad add up to a lot of flavors.
Same thing with the apple. You’ll only use half an apple, and slice it quite thin. The tart, crunchy apple adds texture and variety, but the reasonable portion keeps your carbs in check.
Second, while the carb content of fruits can be high, it’s nothing compared to noshing on bagels and pasta.
Walnuts are a Staple in Waldorf Salads
Simply put, walnuts are a staple in Waldorf salads and they a ton of flavor to the salad.
And if you’ve got time to toast the walnuts, they’ll taste even better in this keto Waldorf salad recipe. Just chop and heat in a hot, dry pan until fragrant.
Walnuts also make a great choice for a go-to Keto snack. They have an exceptionally high level of Vitamin E. It’s vital for organ function and a handy antioxidant. And they’re reasonably low in net carbs (check out our post comparing the net carb amounts in nuts and seeds here).
Watch your portion sizes though. This two-person dish uses an ounce of walnuts, but be careful if you’re snacking to limit yourself to a small handful.
If you are looking for a traditional Waldorf salad, then take a look at this recipe.
- 2 cups of salad leaves of your choice
- 1/4 cup of paleo mayo (60 ml)
- Salt and black pepper, to taste
- ½ Granny Smith apple (or other green apple), thinly sliced
- 2 stalks of celery, thinly sliced at an angle
- 6 grapes, quartered
- 30g walnuts, roughly chopped (1oz)
- Simply toss all the ingredients together after prepping and slicing as indicated in the ingredients list.
- Divide between two bowls and enjoy!
All nutritional data are estimated and based on per serving amounts.
Net Carbs: 6 g
- Calories: 303
- Sugar: 5 g
- Fat: 32 g
- Carbohydrates: 8 g
- Fiber: 2 g
- Protein: 2 g