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Kale salad with avocado and parmesan is a quick and easy dish to enjoy at any time. It is perfect for a light lunch or to serve at the beginning of dinner.
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Kale's popularity really exploded after it became a staple ingredient for healthy smoothies. I've seen it used on everything from chips to popsicles. But my favorite place for this leafy green is still in soups and salads.
Why is Kale so popular?
Kale is a modern vegetable because it is loaded with vitamins and minerals. For starters, it contains a large amount of vitamins A and C, which are antioxidants.
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A cup of kale has about 200% of the daily value for A and 130% for C. In addition, there is a decent amount of calcium (about 10 percent).
But the nutrient kale is loaded with vitamin K. There is almost 700% K daily value. That's just one reason to make my kale salad recipe.
Kale also contains more than a quarter of its supply of manganese. Like vitamin K, manganese plays a role in bone health.
But manganese benefits go beyond the bones. By counting your net grams of carbohydrates, you'll be glad manganese helps normalize blood sugar levels.
Pound for pound, kale is one of the most nutrient dense foods on the planet. It also contains essential fatty acids and a decent amount of copper.
Is it Baby Kale Low Carb?
A serving size for kale is about 2 cups. Each serving contains approximately 9 grams of total carbohydrates and 2 grams of fiber.
With 7 grams of net carbs per serving, kale may not be the best choice for a ketogenic diet. Because it has more carbohydrates than other low carb vegetables, you may only want to consume it occasionally.
But I think the extra carbs are worth it for all the extra health benefits. So let's dig deeper and see how easy this recipe is.
How to make the best kale salad
It couldn't be easier to prepare this recipe for baby kale. All you have to do is mix the kale, sliced almonds, avocado, bacon, and Parmesan cheese in a large bowl.
Then I like to complete everything with my balsamic vinegar and olive oil salad dressing. Of course, you can use any vinaigrette you want, or choose another favorite low-carb salad dressing.
I also like to dress the top with a bit of grated Parmesan cheese and bacon. You can also sprinkle a little salt and pepper to taste.
Is this a healthy kale recipe?
This salad is no less nutritious due to the fact that it contains dairy. In fact, cheese plays an important role in helping to control cravings. But you can certainly replace Parmesan with a dairy-free alternative if you want.
You want your salads to have a decent amount of natural dietary fat. Otherwise, you might end up overeating the main course, and then you won't be able to resist snacking on carbohydrate-rich foods.
That's why I include some healthy fats in this keto kale salad recipe: Parmesan, Bacon, Avocado, and Olive Oil.
Now, I know what you might be thinking: Is bacon healthy?
Yes, it is true that industrial bacon is one of the worst things for you. But if the bacon is nitrate-free and cures without sugar, a little is good for you.
Minimally processed natural fat is best for avoiding foods high in sugar and starch in a keto diet. And fat is the only macronutrient that does not raise blood sugar levels.
Even eating too much protein can raise your blood sugar levels. So it is not a good idea to eat a lot of animal protein.
However, when it comes to olive oil and avocado, you don't have to feel guilty about the fat content. Think of fat as your friend, especially for those on low carb diets.
Add crunch to kale parmesan salad
I don't know about you, but I have to have some crunch in my salads. For this recipe, I use sliced almonds.
And almonds not only provide a nice, crunchy and hearty texture, they're also not nutritional lazybones. They also have natural fats, protein, and fiber.
A cup of sliced almonds contains more than 60% of the daily value for magnesium. They are also rich in calcium and iron.
Why make this avocado and kale salad?
This kale salad is very easy to make. And because it contains so many good fats, you can really eat it like it's a main dish.
I think one of the best ways to lose weight is to eat a high fat salad for lunch and dinner at least a few days a week.
But if nothing else, this recipe is perfect for those times when you are doing something quick for your family. Or for when you invite to dinner.
Enjoy this super simple salad! And if you want to change the flavor, try using my avocado and coriander dressing.
Other recipes to try
This salad is a simple start to any meal. And it goes very well with everyday recipes like a low carb chicken casserole or skillet dishes.
- Keto Cobb salad
- Low carb taco salad
- Thai Chicken Salad
- Keto Tilapia Salad
Need more quick and easy keto salad ideas? Here are a few more to try:
And be sure to tell me what you think of this simple kale recipe in the comments.
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Avocado and kale salad with parmesan
Do you need to make a delicious and healthy salad in an instant? Try this for the avocado and kale salad. It whips super fast. American Cuisine Salad Course Keyword easy salads Preparation time 5 minutes Total time 5 minutes Servings 4 people Calories 468kcal
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- 5 ounces kale and / or baby spinach
- 1/2 cup sliced almonds
- 1 medium avocado, diced
- 8 slices of cooked and chopped bacon
- 1/2 cup of Parmesan cheese
- 1/2 Cup of olive oil and balsamic vinegar salad dressing
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- In a large bowl, combine kale, sliced almonds, avocado, bacon, and Parmesan cheese.
- Stir in the salad dressing and serve.
It is better to reserve a little bacon and Parmesan cheese to sprinkle on top. Nutritional data is calculated with dressing.
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Serving: 2 cups | Calories: 468kcal | Carbohydrates: 7 g | Protein: 14g | Fat: 43g | Saturated Fat: 11g | Cholesterol: 37mg | Sodium: 505mg | Potassium: 367 mg | Fiber: 1g | Sugar: 1g | Vitamin A: 3655 IU | Vitamin C: 42.5mg | Calcium: 237mg | Iron: 1.3mg
Net carbs: 6 g | % Carbohydrates: 5.1% | % Of proteins: 12% | Fat%: 82.9%
Nutritional information note
Nutritional information in the recipe is provided as a courtesy and is only approximate. We cannot guarantee the accuracy of the nutritional information provided for any recipe on this site. Erythritol carbohydrates are not included in carbohydrate counts, as they have been shown not to affect blood sugar. Net carbs are total carbs minus fiber.
First published: July 19, 2018… Last Updated: August 7, 2019
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