Keto Friendly Beetroot Salad with Walnut

The Keto Friendly Beetroot Salad with Walnut is a vibrant and nutritious dish that pairs earthy beets with crunchy walnuts, all brought together with a light, tangy dressing. Though beets are naturally higher in carbohydrates, this salad uses controlled portions to keep it within keto guidelines, offering a delicious balance of flavor, texture, and health benefits.

Why You’ll Love This Recipe

This salad is perfect for those following a low-carb or ketogenic diet who still crave bold, fresh flavors. The natural sweetness of beetroot pairs beautifully with the nuttiness of walnuts, while a simple vinaigrette enhances every bite. It’s refreshing, satisfying, and filled with fiber, healthy fats, and essential micronutrients. Plus, it’s a stunning dish to serve, thanks to its vibrant colors and appetizing contrast in textures.

ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• Cooked beetroot (roasted or steamed, peeled and diced or sliced)

• Walnuts, lightly toasted

• Arugula or mixed greens (optional for volume and freshness)

• Goat cheese or feta (optional for creaminess and added fat)

• Olive oil

• Apple cider vinegar or lemon juice

• Dijon mustard

• Salt and black pepper

• Fresh herbs (such as parsley or dill) for garnish

directions

1. If not pre-cooked, roast or steam beetroot until tender, then let cool. Peel and cut into cubes or thin slices.

2. In a small bowl, whisk together olive oil, apple cider vinegar (or lemon juice), Dijon mustard, salt, and pepper to create the dressing.

3. Lightly toast walnuts in a dry skillet over medium heat for 2–3 minutes, stirring frequently until fragrant. Set aside to cool.

4. In a mixing bowl or platter, layer arugula or mixed greens (if using).

5. Add the cooked beetroot and scatter the toasted walnuts on top.

6. Crumble goat cheese or feta over the salad, if desired.

7. Drizzle the dressing evenly over the salad.

8. Garnish with fresh herbs and serve immediately.

Servings and timing

Servings: 2–3 servings
Prep time: 10 minutes (plus cooking time for beetroot if needed)
Cook time: 5 minutes (for toasting walnuts)
Total time: 15–20 minutes

Variations

• Avocado Addition: Add sliced avocado for extra healthy fats and creaminess.

• No Greens Version: Skip the greens and serve the salad as a minimalist beet and walnut combination.

• Spicy Kick: Add a pinch of red pepper flakes to the dressing for a touch of heat.

• Protein Boost: Top with grilled chicken, salmon, or a boiled egg to make it a complete meal.

• Vegan Option: Use a plant-based cheese alternative or omit cheese entirely.

storage/reheating

• Storage: Store the salad components separately in airtight containers in the refrigerator for up to 2 days. Combine just before serving to maintain texture.

• Reheating: This salad is served cold or at room temperature, so reheating is not necessary.

FAQs

Are beets allowed on a keto diet?

Beets are higher in carbs than many vegetables, but when used in moderation, they can fit into a keto diet.

How many carbs are in this beetroot salad?

The net carbs will vary depending on beet quantity, but keeping the portion small (around ½ cup cooked beet per serving) helps keep it keto-friendly.

Can I use pickled beets?

Pickled beets often contain added sugar. Use only unsweetened, vinegar-pickled beets to stay within keto guidelines.

What can I substitute for walnuts?

Pecans or almonds are good alternatives that still provide healthy fats and crunch.

Is this salad good for meal prep?

Yes, just store dressing separately and assemble before eating to keep ingredients fresh.

Can I use canned beets?

Yes, but rinse and drain them well. Check the label to ensure there’s no added sugar.

What cheese works best for this salad?

Goat cheese or feta are ideal choices due to their creamy texture and tangy flavor.

How do I toast walnuts properly?

Toast in a dry skillet over medium heat for a few minutes, stirring constantly to avoid burning.

Is this salad dairy-free?

It can be if you omit the cheese or use a dairy-free alternative.

Can I add fruit to this salad?

For a touch of sweetness, add a few slices of avocado or a handful of raspberries—just be mindful of the carb count.

Conclusion

The Keto Friendly Beetroot Salad with Walnut is a colorful, refreshing, and nutrient-rich option for anyone on a low-carb diet who still enjoys bold flavors and satisfying textures. With earthy beets, crunchy toasted walnuts, and a bright vinaigrette, this salad is a delicious way to nourish your body while staying on track with your keto goals.