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    Home » Recipes » Keto Recipes

    Summer Berry Salad (Gluten Free, Low Carb, Keto)

    By: Summer Yule · This post may contain affiliate links. · 2 Comments

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    ↓ RECIPE ↓ VIDEO
    summer berry salad recipe

    Learn how to make summer berry salad! This delicious mixed berry salad makes a fabulous summer meal that is keto, low carb, and gluten free. When it’s berry season, take advantage of all of the ripe strawberries, raspberries, blueberries, and blackberries and make this summer berry salad recipe. You’ll love how the flavors come together when we mix lots of types of berries!

    summer berry salad recipe

    As my namesake season comes to a close, I’m all about eating as many summer recipes as I can. So of course, I’ve been stuffing myself with this summer salad with berries. YUM

    This is a summer berry salad with chicken, but you can make a vegetarian or vegan version if you prefer. Check out the FAQs section below to see how it’s done.

    BTW, when I say this is a berry summertime salad, I am serious. There are many kinds of berries here, including:

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    • Strawberry
    • Blackberry
    • Blueberry
    • Raspberry (in the vinaigrette dressing)
    • … and Avocado!

    That’s right; avocados botanically count as a berry. And if you use black pepper in the raspberry vinaigrette, that is a berry too. The orange juice we’ll squeeze on the avocado comes from oranges (obviously), which are also berries!

    So, is just about everything in this summer salad a berry? Not quite! The blueberries, in fact, are true berries. However, strawberries, blackberries, and raspberries aren’t considered berries (at least botanically).

    Confused? Ah, no worries.

    Just kick back, grab a glass of sugar-free lemonade, and enjoy this berry chicken salad recipe. No matter how many berries it does (or doesn’t) technically have, I think you’ll find it’s quite tasty. Cheers to the fresh and healthy taste of summer!

    Jump to:
    • 📋 Calories, Net Carbs, Protein
    • ⭐ Benefits
    • 🥘 Ingredients
    • 🍽 Equipment
    • 🔪 How to Make Summer Berry Salad
    • ️🌡️ Leftovers
    • 🥗 Variations
    • 💭 Expert Tips from a Dietitian
    • FAQs
    • 👩🏻‍🍳 More Healthy Salad Recipes
    • The Disclaimer…
    • 📖 Recipe
    • 💬 Comments

    📋 Calories, Net Carbs, Protein

    One serving of summer berry salad has 591 calories, 24.4 grams net carbs, and 48.6 grams protein. It’s gluten free, and a good fit for low carb and keto diets.

    How does my salad stack up nutritionally to summer berry salads made in restaurants? Here is some nutrition information for my berry summer salad compared to fast food and takeout. Please note that this information is subject to change with restaurant menu updates:

    SaladCaloriesNet Carbs (g)Protein (g)
    My Summer Berry Salad 591 24.4 48.6
    Wendy’s Summer Strawberry Salad* 450 20 41
    BeefaRoo Summerberry Salad 662 15 24
    Bob Evans Summer Berry Salad 640 N/A N/A
    *Nutrition information is for the salad plus one packet of champagne vinaigrette dressing.

    ⭐ Benefits

    What are the benefits of making summer mixed berry salad? Salads are usually considered good for you, but the chopping can be so much work! However, there are some serious benefits to this recipe that make the effort worth it:

    • No cook summer meal: It’s true that you need to slice strawberries and chop avocado for this recipe. However, this salad may take less time to make than other meals because there is no cooking! A chilled salad with protein is the perfect dinner for hot summer nights, IMVHO.
    • Not too much chopping: The bagged salad mix and most of the berries in this recipe need no chopping. Compared to other salad recipes, this berry salad is fairly low effort.
    • Nutritious: The berries in this recipe are rich in vitamin C, fiber, and also anthocyanins. These are plant pigments that are non-essential in the diet, but linked to lower risk of certain chronic diseases.
    • Gluten Free Summer Berry Salad: This summer berry salad is naturally gluten free, great for those with celiac disease and NCGS.
    • Keto Summer Berry Salad: This salad is packed with low carb berries and non-starchy vegetables. The carb count on this one is so low, it should be compatible with most very low carb diets.
    • Perfect for summer holidays: The vibrant colors in this salad makes it a festive dish for summer holidays. If you’re in the U.S., this includes the Fourth of July. Canadians may enjoy the bright strawberries and red dressing for Canada Day.
    • Picky eater approved: I can't guarantee that everyone will like everything. However, berries tend to be a fruit that even picky eaters enjoy. (You won’t know whether they’ll like this one unless you make it!)
    blueberry blackberry strawberry salad

    🥘 Ingredients

    Here’s what you need to make summer berry salad:

    • Spring mix (or your favorite bagged salad blend)
    • Microgreens
    • Chopped basil
    • Sliced strawberries
    • Blackberries
    • Blueberries
    • Sliced avocado
    • Freshly squeezed orange juice
    • Feta cheese crumbles
    • Toasted sunflower seeds
    • Grilled chicken breast
    summer berry salad ingredients

    Use your leftover cooked chicken breast in this recipe. If you don’t have chicken leftover from your summer grilling adventures, leftover rotisserie chicken works too.

    I’m also providing a recipe for homemade raspberry vinaigrette to go on your berry salad. Here’s what you need to make the berry salad dressing:

    • Raspberries
    • A small chopped shallot
    • White wine vinegar
    • Extra virgin olive oil
    • Salt and pepper
    summer berry salad dressing

    🍽 Equipment

    To make summer mixed berry salad, you need a good knife, food processor, and some salad bowls. The food processor is used to blend the berry dressing. These are my favorite salad containers; they’re large and come with a separate lidded container for dressing.

    🔪 How to Make Summer Berry Salad

    summer berry salad instructions

    Start by making the raspberry dressing. Simply blend the raspberries, shallot, vinegar, olive oil, salt, and pepper together until smooth.

    Refrigerate the dressing until serving time. This allows the flavors in the dressing to meld.

    Now it’s time to assemble the salads. Slice the avocado and sprinkle it with orange juice. (This will help prevent browning.) Slice the strawberries and the grilled chicken breast as well.

    To make your salads, divide the spring mix, microgreens, and basil between four bowls. Divide the berries, avocado, grilled chicken, and sunflower seeds between the salad bowls. Top the bowls with feta.

    Drizzle the berry vinaigrette on your salads right before serving. Enjoy!

    summer berry salad keto

    ️🌡️ Leftovers

    Leftover salad can be stored in covered containers the refrigerator for 1-3 days. Keep the raspberry vinaigrette separate until serving time to keep your salad from getting soggy.

    Berry salad with five types of berries

    Unfortunately, fresh berries don’t last long in the fridge. Fresh raspberries, in particular, often stay fresh for only 1-2 days. If your berries are not very, very fresh, they may get moldy if you use this as a meal prep.

    Another issue is the cut avocado can become discolored if allowed to sit for a few days. Sprinkling orange or lemon juice can help, but the avocado will still brown over time.

    Instead of using this summer salad as a lunch meal prep, consider trying it for a light family dinner. Berries tend to be a food that even picky young children enjoy, and this berry salad is packed with them!

    🥗 Variations

    If you don’t like one or more of the ingredients in this summer berry salad, change things up! This strawberry salad is an adaptable recipe that can be altered to fit your taste buds. Up next are some suggestions for substitutions.

    Swap out the spring mix for...

    • Baby spinach
    • Baby kale
    • Romaine lettuce
    • Iceberg lettuce

    Instead of some of the berries, try these fruits...

    • Chopped peaches
    • Plums
    • Nectarines
    • Apricots
    • Boysenberries
    • Cape gooseberries

    Here are some toppings you can use in place of sunflower seeds...

    • Pecans
    • Maple walnuts
    • Sliced almonds

    Swap out the feta for...

    • Goat cheese (chevre)
    • Blue cheese

    Don’t want the chicken? Try...

    • Pulled pork
    • Turkey
    • Salmon

    Instead of raspberry vinaigrette, how about one of these?

    • Champagne vinaigrette
    • Lime vinaigrette
    • Balsamic vinaigrette

    If you really wanted to go in a different direction, you could always make a fruit salad with summer berries. Fruit salads are wonderful with fresh chopped mint, and perhaps a drizzle of honey if you’re feeling indulgent.

    💭 Expert Tips from a Dietitian

    This is a level 2 recipe (transition or weight maintenance). If I wanted to lower the calories on this one, I would cut the amount of sunflower seeds in half (to ¼ cup, or 1T per salad). Another strategy would be to use fat-free feta. For higher energy, you could add a side of bread or crackers and use chicken thighs instead of chicken breasts.

    Fruits (including the low-carb fruit options) are high in volume and low in calories. They have fiber and water that provides bulk to low-calorie meals. Through the years, including lots of fresh fruit in my diet has helped me to lose weight and to maintain the loss.

    Most of the fruits we refer to as berries do fit well into low-carb plans. The downside to fresh berries is that they spoil easily and tend to be expensive.

    Take advantage of local fruit when it is in season. It will likely be fresher, and may save you some money as well.

    My salad has more protein, a wider variety of berries, and more leafy greens than most takeout salads. Often, a summer berry salad from a restaurant will get you a strawberry salad without other berries. This recipe offers a rainbow of berries to maximize the variety of phytonutrients you’re getting.

    summer strawberry salad

    That said, the “summer berry salads” offered by fast food chains do tend to be decent choices. If you don’t have time to make your own, they can help you get produce and lean protein into your diet. I think you’ll find they’ll keep you full for far fewer calories than a burger and fries.

    FAQs

    How many calories in Wendy’s Summer Berry salad?

    Wendy’s Summer Strawberry Chicken Salad has 360 calories without dressing, and 450 calories with one packet of champagne vinaigrette. The ingredients of this salad are strawberries, greens, chicken, cheese, bacon, and almonds. I often choose this one when I’m traveling during the summer and we stop at Wendy’s.

    How to make summer berry salad vegan?

    To make vegan summer berry salad, swap out the chicken for your favorite plant-based protein. Seasoned and crumbled silken tofu can make a nice substitute for feta cheese. The berry vinaigrette salad dressing is naturally vegan!

    👩🏻‍🍳 More Healthy Salad Recipes

    Want more healthy recipes for salad? You may enjoy trying these next:

    • Orange Chicken Salad with Strawberries
    • Keto Cobb Salad
    • Canned Salmon Salad No Mayo (Keto)
    • Keto Greek Salad

    Join our community! Subscribe to the Weekly Newsletter to be kept up-to-date on all of the latest and greatest recipes! You can also follow me on Pinterest, Twitter, Instagram, and YouTube!

    The Disclaimer…

    All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.

    The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be wildly inaccurate, so please don't sweat the numbers too much.

    For more information on how the three recipe levels may help with a weight management goal, refer to my overnight oats no sugar post. Let's get cooking!

    📖 Recipe

    Like this recipe?Leave a rating by clicking the ⭐ below!
    summer strawberry salad

    Summer Berry Salad (Gluten Free, Low Carb, Keto)

    Summer Yule
    Learn how to make summer berry salad! This delicious mixed berry salad makes a fabulous summer meal that is keto, low carb, and gluten free.
    5 from 1 vote
    Rate Recipe Print Recipe Pin Recipe
    Prep Time 5 mins
    Total Time 5 mins
    Course Dinner
    Cuisine American
    Servings 4
    Calories 591 kcal

    Equipment

    Knife
    Food Processor
    Salad Containers

    Ingredients

    • 10 ounces spring lettuce mix (283 grams)
    • ½ cup microgreens
    • ¼ cup basil, finely chopped
    • 2 cups strawberries, sliced
    • 6 ounces blackberries (170 grams)
    • 2 cups blueberries
    • 1 medium avocado, sliced
    • 1 tablespoon orange juice (fresh squeezed)
    • 4 ounces feta, crumbled (113 grams)
    • ½ cup sunflower seeds, toasted (toasting them a few minutes in a dry skillet really increases their flavor)
    • 1 lb grilled chicken breast (454 grams; seasoned however you would like; leftover chicken is perfect here)

    For the summer berry salad dressing:

    • 6 ounces raspberries (170 grams)
    • 1 small shallot, chopped
    • 3 tablespoons white wine vinegar
    • 3 tablespoons extra virgin olive oil
    • salt and pepper (to taste)
    Prevent your screen from going dark

    Instructions

    • Put all of the ingredients for the raspberry vinaigrette in a food processor and blend. Refrigerate (allowing flavors to meld) while you assemble the salads.
    • Slice the avocado and sprinkle it with the orange juice to help prevent browning.
    • Slice the strawberries and grilled chicken breast.
    • Divide the spring lettuce mix between four large bowls. Top each with an equal amount of basil and microgreens.
    • Divide the strawberries, blackberries, blueberries, avocado, grilled chicken, and sunflower seeds between the salad bowls. Top with the feta.
    • Drizzle the raspberry vinaigrette on right before serving. Enjoy!
    Save this Recipe Saved!

    Video

    Notes

    This is a level 2 recipe (transition or weight maintenance). If I wanted to lower the calories on this one, I would cut the amount of sunflower seeds in half (to ¼ cup, or 1T per salad). Another strategy would be to use fat-free feta. For higher energy, you could add a side of bread or crackers and use chicken thighs instead of chicken breasts.
    Fruits (including the low-carb fruit options) are high in volume and low in calories. They have fiber and water that provides bulk to low-calorie meals. Through the years, including lots of fresh fruit in my diet has helped me to lose weight and to maintain the loss.
    Most of the fruits we refer to as berries do fit well into low-carb plans. The downside to fresh berries is that they spoil easily and tend to be expensive. 
    Take advantage of local fruit when it is in season. It will likely be fresher, and may save you some money as well.
    My salad has more protein, a wider variety of berries, and more leafy greens than most takeout salads. Often, a summer berry salad from a restaurant will get you a strawberry salad without other berries. This recipe offers a rainbow of berries to maximize the variety of phytonutrients you’re getting.
    That said, the “summer berry salads” offered by fast food chains do tend to be decent choices. If you don’t have time to make your own, they can help you get produce and lean protein into your diet. I think you’ll find they’ll keep you full for far fewer calories than a burger and fries.
    Nutrition information is for one serving of summer berry salad with dressing.

    Nutrition

    Calories: 591kcalCarbohydrates: 38.8gProtein: 48.6gFat: 29.6gSaturated Fat: 6.2gPotassium: 909.3mgFiber: 14.4gVitamin A: 87.6% DVVitamin C: 136.6% DVCalcium: 33.2% DVIron: 20.2% DV
    Keywords berry summer salad, gluten free berry salad, mixed berry salad, summer berry salad, summer berry salad gluten free, summer berry salad keto, summer berry salad low carb, summer berry salad recipe, summer berry salad with chicken, summer strawberry salad
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    Reader Interactions

    Comments

    1. LetsCurry says

      June 22, 2020 at 5:26 pm

      5 stars
      Ok love how you have combined the berries into a salad adding vinaigrette to achieve the yum factor totally, it's a winner! Thanks for an amazing recipe.

      Reply
      • Summer Yule says

        June 22, 2020 at 9:01 pm

        Thank you for your kind words! I really can't get enough of the fresh berries right now. 😀

        Reply

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