A colourful, tasty and healthy salad suitable for any occasion

Nutritional values per serving: Kcal: 817 | Protein: 17g | Fat: 75g | Net Carb: 15g

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  • Preparation Time

    10 minutes

  • Cooking Time

    4 minutes

  • Difficulty Rating

    1

  • Health Level

    4

  • Serves

    1
By Leah Baumann
Total Shares 0

Ingredients

  • Spinach, 7 ounces (196 g)
  • Avocado, 1 avocado (158 g)
  • Walnuts, 2 tablespoons (22 g)
  • Lemon Juice, 2 tablespoons (30 g)
  • Olive Oil, 2 tablespoon (30 g)
  • Onion, Fresh, 10 rings (60 g)
  • Table salt, 1/3 teaspoon (1 g)
  • Black Pepper, ground, 1/3 teaspoon (1 g)
  • Feta Cheese, 1 oz (29 g)

Instructions

  1. Peel and slice the avocado, then place the slices in a salad bowl and add the lemon juice, turning them over until they are well coated.
  2. In a frying pan, heat the olive oil over medium heat, then add the walnuts, and stir for 3 minutes or until walnuts are golden and roasted.
  3. Add the spinach to the pan and swish it around for just one minute. Add salt.
  4. Place all the ingredients in a salad bowl, add salt and black pepper to taste and serve right away. You can garnish with lemon wedges.

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    Comments 37

      • Ossie-Sharon

        Hi, Quichea125. Cheese is an important source of fat as well as protein in a keto plan, so it is best to replace it with something that provides either fat, protein, or both. You can try nuts, seeds, and nut and seed butters, as well as olives, cream cheese, or sour cream – whatever fits the recipe in question.

    3. RNbsn2018fsu

      I see someone asked the question about walnuts and I can’t eat anything with nuts or seeds because I have diverticulitis. So I am having a hard time with all these recipes. Some stuff I can cut the seeds out Ex whole tomatoes. But no seed or nuts. Is there a list of exchange foods.

      • Ossie-Sharon

        Hi, Lilnoll68. Since you’re on the keto plan, you don’t need to worry about corn – it is high in carbohydrates, so you won’t find it here. As for vegetables, you can steam anything you want, and that would be absolutely fine.

      • Ossie-Sharon

        Hi, Vegasvalleygrl. NO bananas on our keto plan – no worries. Depending on the recipe, substitutes for avocado can include cheese, coconut, nuts or seeds, or nut or seed butters. If you want to use an avocado recipe for which none of the above would work, please let me know, and I will find a solution.

      • Ossie-Sharon

        Hi, April. That generally doesn’t have much of an effect on weight loss, but it may affect how well you digest fat, especially a high-fat diet like keto. Just be aware of how you’re feeling, and let me know if you would like more assistance with this.

    15. thlust

      This doesn’t make sense. How can the calories be 810, and the carbs 30??? Both numbers seemed wrong, so I ran them through Carb Manager.
      This is what I came up with.
      Carbs – 16 g
      Protein – 14 g
      Fat – 65 g
      Cal – 711
      Also, why the white onion, which is not keto, instead of scallions, which are. And why sauté the spinach? This is a fresh salad, according to your picture.
      Is this a keto diet I signed up for or not?

      • Ossie-Sharon

        Hi, thlust. I did the analysis through Cronometer and got numbers similar to those posted here previously. When substituting scallions for the regular onion, there is no significant difference in the carbohydrate or protein content, so no worries. Ultimately, there is a greater than 1:1 ratio of fat to carbohydrate+protein, and that’s the target for this keto program.

      • Ossie-Sharon

        Hi, lorihope. As long as there are more fat grams that the combination of carbohydrate+protein grams, this meal can still support ketosis. If you are an insulin-dependent diabetic, the carbohydrate amount is equal to only two exchanges, which is considered low-carbohydrate for an entire meal.

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