Low Carb Salad: 3 Easy Takeaway Recipes

Low Carb Salad: Are you fasting on carbohydrates? Here are three delicious low-carb salad recipes that fill you up and great to take away. “Low-carb salad? Isn’t salad always low-carb?” You will ask yourself now. In principle, yes, because lettuce is one of the vegetables that are particularly low in carbohydrates. That’s why green salad is the perfect companion on a low-carb diet.

Packaged ready-to-eat salads, however, often contain ingredients that do contain carbohydrates. This is especially true for variations with croutons, pasta, legumes or potatoes, which make the salad more filling. There are also plenty of carbohydrates in the form of sugar in the dressing you buy. Not to mention unhealthy additives. Of course, they have no place in a good low-carb salad.

It is therefore much better and healthier to make the low-carb salad yourself. There are only ingredients in it that you really like and that go with your diet – regardless of whether they are vegetarian or not.

Hear tips and easy recipes for the salad without carbohydrates (or with hardly any carbohydrates) that make you feel full and happy. And best of all: As a salad in a glass, all ideas are perfect for taking away for lunch or on the go.

Which Ingredients Are Suitable For The Low Carb Salad?

Because green salad alone would be too boring, we will, of course, spice up the low-carb salad a bit. But which ingredients are also low in carbohydrates? Here is a brief overview.

Popular low-carb salad ingredients:

carbohydrates per 100 g 

• Cucumber (2 g)
• Peas (12 g)
• Carrots (5 g)
• Paprika (green 3 g / red 6 g)
• Radishes (2 g)
• Pumpkin (5 g)
• Tomatoes (3 g)
• Egg (1 g)
• Onion (5 g)
• Peas (canned 6 g)
• Corn (from a can 13 g)
• green beans (canned 2 g)
• white beans (canned 17 g)
• Zucchini (2 g)
• Eggplant (3 g)
• Artichoke (3 g)
• Mushrooms (1 g)

Tip: Prepared, i.e. salted and fried in the pan, the number of carbohydrates often doubles. Therefore, if you are on a low-carb diet, adding raw or blanched vegetables (cooked without salt) to the salad is better.

Fruit also makes a flat salad juicier. But the riper the fruit, the more sugar and therefore more carbohydrates it contains. The same is the case with dried fruits.

Fresh herbs in a low-carb salad? Gladly! With just ten carbohydrates per 100 g, oregano is by far the most carbohydrate-rich herb of all.

Nuts, almonds and seeds give the salad more crunch and are also low in carbs. The same goes for cheese. Just like meat, it is completely free of carbohydrates but contains more fat. So also use this sparingly if you are on a diet.

Recipes For Low Carb Salad

Many delicious low-carb recipes that are perfect for on the go can be found in the cookbook “Low Carb to go: Fit food Always and Everywhere” by Tanja Dusky. In addition to quick layered salads, it is teeming with low-carbohydrate snacks for the calorie-conscious.

We are proud to introduce you to three light, low-carb salads with dressing from the book. Have fun copying and enjoying it!

Low Carb Salad: Recipe For Crab Salad

Not in the mood for a green salad? How about a delicious shrimp salad for a change? Just like tuna, crabs contain a lot of protein and thus ensure a long feeling of satiety.

You need these ingredients:

For 2 servings

• 120 g frozen peas
• 1 organic mini cucumber
• One small bunch of radishes
• 2 handfuls of chervil
• ½ Bunch of chives
• 150 g sour cream
• ½ organic lemon
• 1 tbsp white wine vinegar
• salt and pepper
• 200 g cooked peeled crabs (or prawns)

Approx. 260 kcal and 13 g of carbohydrates per serving

Here’s How To Prepare It:

1. Pour frozen peas with boiling water in a heat-resistant bowl and let them steep for approx. 5 minutes. Rinse under cold water and drain.

2. In the meantime, wash the cucumber, quarter it lengthways, scrape out the seeds with a spoon. Dice the cucumber quarters. Wash and clean the radishes and cut or grate them into sticks.

3. Wash the herbs, shake dry, pluck the chervil leaves from a third and chop finely. Cut the chives into rolls. Mix both with the sour cream. Wash the lemon with hot water, dry it, finely grate the peel, squeeze out the juice.

4. Mix the lemon zest and 1 tbsp of the juice with the vinegar into the sour cream, season well with salt and pepper. Spread the herbal cream between two screw-top jars (approx. 600 ml each), place the peas on top, then the radishes and finally the cucumber.

5. Rinse the crabs in a colander with cold water, pat dry and add. Pluck the remaining chervil and place it on top. Put glasses in a cool place (overnight if necessary). To eat, put the salad on a plate and mix well.

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Low-Carb Salad: Recipe For Asian layered Salad

With this colorful Asian salad in a glass, you will be in a good mood even on dreary days. Instead of tofu, you can also use lean chicken and fry it in the pan without a lot of fat.

You Need These Ingredients:

For 2 servings

• 1 piece of ginger (approx. 12 g)
• 1 small red chilly pepper
• 2 limes
• 1 teaspoon raw cane sugar (alternatively honey)
• 2 tbsp fish sauce (alternatively soy sauce)
• salt and pepper
• 120 g red cabbage
• 1 red pointed pepper
• 1 carrot
• 2 stalks of celery
• ⅓ Bunch of coriander greens
• 200 g curry mango tofu

Approx. 245 kcal and 19 g of carbohydrates per serving

Here’s How To Prepare It:

1. Peel and finely chop the ginger. Wash and clean the chilly pepper, cut in half lengthways and chop very finely. Squeeze the limes and mix the lime juice with the sugar and fish sauce until the sugar has dissolved.

2. Mix everything and season well with salt and a little pepper. Spread the dressing between two screw-top jars (approx. 600 ml each).

3. Wash and clean the red cabbage, remove the stalk and cut or slice the red cabbage into very fine strips. Wash the peppers, cut in half lengthways, clean and cut the two halves crosswise into narrow strips.

4. Peel, clean and coarsely grate the carrot or cut into fine sticks (julienne). Wash and clean the celery and cut the stalks diagonally into thin slices.

5. First layer the red cabbage, then the peppers and finally the carrots in the jars, pressing them lightly again and again.

6. Wash the coriander leaves, shake dry, coarsely tear the leaves and place them on the salad. Cut the tofu into cubes and place on top, then finish with the celery. Keep the jars in a cool place until they are transported, and mix the salad well before eating.

Tip: If you can’t get curry mango tofu, you can use peanut or almond tofu. Mild smoked tofu also goes well – and for meat lovers, there is seared chicken or turkey breast as a topping.

Low Carb Salad: Recipe For Lentil Salad

Lentils contain a little more carbohydrates but are otherwise quite low in calories and therefore a great and filling ingredient in a vegetarian, low-carb salad. With beetroot and spinach, you have a smart alternative to the classic green salad.

You Need These Ingredients:

For 2 servings

• 80 g beluga lentils (or Le Puy lentils)
• salt and pepper
• 80 g pre-cooked beetroot (vacuum-packed)
• 1 thick carrot
• 50 g baby spinach leaves
• 1 teaspoon Dijon mustard
• ½ teaspoon honey (to taste)
• 3 tbsp white wine vinegar
• 2 tbsp olive oil
• 100 g sheep cheese (feta)

Approx. 390 kcal and 29 g of carbohydrates per serving

How To Prepare It:

1. Rinse the lentils with cold water and let them drain. Boil 350 ml of water in a saucepan, add the lentils and cook over medium heat for 20-25 minutes until al dente. Salt at the end of the cooking time. Pour into a sieve and allow to drain.

2. In the meantime, cut the beetroot into small cubes (it is best to use disposable gloves, as the beetroot rubs off heavily). Peel, clean and roughly grate the carrot. Sort the spinach, wash and spin dry. For the dressing, mix mustard with honey and vinegar, season well with salt and pepper. Withhold oil.

3. Mix the lukewarm lentils with the dressing and divide them between two screw-top jars (approx. 600 ml each)—top with the beetroot, then the carrot and finally the spinach. Roughly crumble the sheep’s cheese and sprinkle it over it.

4. Let the lentils cool completely, then close the jars and let them steep in the refrigerator (overnight if necessary). To eat, put the salad on a plate and mix well.

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