This herb-grilled chicken salad is ideal for a light lunch or dinner. Packed with vegetables and a satisfying amount of protein, it fits well into Atkins Induction and most low-carb or keto lifestyles.
Switching to a new way of eating can feel overwhelming, especially if you think salads are dull or won’t keep you full. Many people assume salads are just “rabbit food,” or they dislike the prep work involved. Ordering a salad at a restaurant while following a low-carb plan can also be confusing. Fortunately, the basics are simple and easy to remember.
How to Order a Low-Carb Salad at a Restaurant
- Skip crunchy add-ins like croutons, fried tortilla strips, wontons and chow mein noodles.
- Avoid dried fruit, sugary dressings, and breaded proteins.
- Limit starchy or sweet vegetables such as corn and carrots, and avoid legumes when possible.
- Watch fruit portions; watermelon and mandarin oranges add unexpected carbs.
- Choose berries—strawberries, blackberries or raspberries—over high-sugar fruits like figs or apples.
We like to grill protein on Sunday to make weekday lunches quick. Chicken is our go-to, but grilled sausages, turkey patties or roasted tri-tip work well too. Keep a few ready-to-use toppers on hand: hard-boiled eggs, crisp bacon, cubed cheese, and a selection of nuts and seeds. Stock plenty of low-carb vegetables so assembling a satisfying salad is fast. My husband prepares his lunch the night before now—grab-and-go convenience makes sticking to a healthy plan much easier.
Our motto is: prepare, prepare, prepare.
With a bit of planning, a vibrant, nourishing salad can be an everyday meal. It takes little time to assemble, and you’ll feel great eating a colorful plate while coworkers reach for oversized, high-carb meals or sweet drinks. A well-composed salad looks appealing and can even spark friendly lunchtime envy. Sometimes presentation matters as much as taste.
Top Low-Carb Salad Ideas
- Greens: romaine, leaf lettuce, or mixed salad blends provide bulk with minimal carbs.
- Low-carb vegetables: celery, radish, bell peppers (green, red, orange, yellow), fennel, cucumber, cherry tomatoes, mushrooms, zucchini and summer squash, bean sprouts, broccoli, cauliflower, olives, and dill pickles.
- Add texture and flavor with nuts, seeds and various cheeses.
- Choose full-fat dressings that contain no more than 1–2 net carbs per serving.
This single-serving salad features a favorite seasoning blend—Garlic & Herb—that enhances both the grilled chicken and the dressing. I created that blend originally for poultry soups and later used it for crackers, quiche crusts, and as a chicken rub. It brightens this salad and proves that a low-carb salad can be flavorful and satisfying.
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 prepare all ingredients.
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Toss the greens with the dressing until coated.
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Arrange the grilled chicken first, then add the vegetables around it for an attractive presentation.
Notes
Calories from Fat 189
Nutrition
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Carbohydrates: 8g
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Protein: 21g
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Fat: 21g
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Fiber: 3g
Healthy Cobb Salad For One (low carb, keto)
Low-carb Cobb salad dressing makes a great companion for this and other hearty salads. Experiment with dressings that are low in added sugar and high in flavor to keep your meals both satisfying and compliant with your plan.