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