Keto Feta and Golden Beet Salad

By Dr. Eric Berg DC

11/07/2024

Keto Feta and Golden Beet Salad

Total Time: 10 minutes

Serves: 2

Per serving: 271 calories, 7 g protein, 9 g carbohydrates, 22.9 g fat

Ingredients

3 Tbsp parsley, chopped

1 green onion, chopped

½ cup golden beets, steamed

salt and pepper to taste

5 oz arugula

3 oz feta cheese, crumbled

2 Tbsp olive oil

2 Tbsp balsamic vinegar

Directions:

In large bowl, toss together parsley, green onion, and golden beets. Season with salt and pepper to taste.
Add fresh arugula and feta cheese to bowl and gently mix until combined.
Whisk together olive oil and balsamic vinegar in small bowl and pour over salad mixture.
Divide salad onto two plates and serve immediately.

Recipe tips:

Roasted beets can be used instead of steamed beets for a deeper, sweeter flavor. Simply peel and chop beets into cubes and toss with extra virgin olive oil, salt, and pepper before roasting in the oven at 375 degrees F (190 degrees C) for 20 to 25 minutes or until fork tender.
Top the salad with grilled chicken, grass-fed steak, or shrimp for an extra protein boost.
Experiment with different types of cheese, such as crumbled goat cheese or blue cheese.
Substitute the balsamic vinegar with white balsamic vinegar for a brighter, lighter dressing or red wine vinegar for a richer flavor profile.
To create a more colorful salad, use a mix of red and yellow beets.

Are you looking for a flavorful and rich salad that’s 100 percent keto-approved?

This Keto Feta and Golden Beet Salad combines the freshness of arugula with the richness of feta, perfectly balanced by tender golden beets.

Ready in just ten minutes, it’s an ideal option for busy weekdays or a quick side dish for gatherings.

Why you’ll love this keto-friendly recipe

Indulge in the vibrant flavors of this 100 percent keto-friendly Feta and Golden Beet Salad.

Each serving of this salad contains nine grams of total carbohydrates, but with three grams of fiber, the net carb count drops to just five grams. This is great news for those following a keto diet, as it allows you to enjoy a flavorful dish while staying within your carb limits.

Fiber doesn’t just reduce net carbs by slowing carbohydrate digestion but also stabilizes blood sugar levels and enhances feelings of fullness.

Another reason to love this Keto Beet Salad recipe is that it's gluten-free, making it a fantastic choice for those with gluten sensitivities or celiac disease.

Moreover, each ingredient is carefully selected as they complement one another incredibly well, creating a delightful balance of tastes and textures.

The earthy sweetness of steamed golden beets pairs beautifully with the tangy feta cheese, while the fresh, peppery notes of arugula add a crisp bite.

Chopped parsley elevates the salad's bright colors and delivers essential vitamins and antioxidants. Meanwhile, green onions add sharp flavors while also offering digestive support and immune-boosting benefits.

Dressed with balsamic vinegar and olive oil, this salad provides healthy fatty acids with anti-inflammatory and heart-health-promoting properties.

This recipe is also great for picky eaters as it can be easily customized to include or exclude ingredients based on personal tastes and dietary restrictions.

For example, you can create a roasted Golden Beet Salad by substituting roasted beets for steamed ones or incorporate baby spinach instead of arugula.

You can also add homemade sugar-free maple syrup to the dressing for a touch of sweetness or add crunchy walnuts and fresh lemon juice to give the Roasted Beet Salad a tangy twist.

Besides its versatility and health benefits, this Keto Feta and Golden Beet Salad comes together in just ten minutes, making it ideal for a quick lunch or a light dinner on busy days.

Variety of beets

Health benefits of beets

Beets are popular root vegetables belonging to the Amaranthaceae family, known for their earthy flavor and vibrant colors.

According to the U.S. Department of Agriculture (USDA), 100 grams of raw beets contain 10 grams of carbohydrates and 3.5 grams of dietary fiber, leaving a net carb count of just 6.5 grams. This makes beets an excellent option for those following a Healthy Keto® diet if consumed in moderation.

Beets come in several varieties, including red, golden, and Chioggia, each offering unique flavors and additional health benefits.

"Golden beets have a slightly sweeter taste than red beets and are rich in essential vitamins and minerals, including vitamin C, potassium, and manganese," explains Dr. Berg. "Beets are also loaded with nitrates, which can help lower blood pressure and improve circulation."

Furthermore, research published in Food Science & Nutrition indicates that nitrate-rich beetroot may enhance athletic performance and reduce muscle soreness after strenuous workouts.

Interestingly, the roots aren't the only edible part of this plant as beet greens can also be consumed and offer exceptional concentrations of vitamins B6 and K as well as potassium.

Regularly incorporating beets and beet greens into your diet can contribute to a healthy immune system and support the body’s detoxification processes by promoting liver health.

What to serve with Keto Feta and Golden Beet Salad

If you're in search of a complete low-carb meal, this salad pairs beautifully with any protein of your choice, whether it's grilled chicken, shrimp, or salmon, creating a satisfying and balanced dish.

Here are a few additional ideas of what to serve with Keto Feta and Golden Beet Salad.

Keto Pizza Skillet

Whether craving pizza or looking for a creative way to incorporate more vegetables into your diet, this Keto Pizza Skillet is a must-try.

Loaded with Italian sausage, pepperoni, melted mozzarella cheese, and riced cauliflower, this dish is sure to please. Serve it with Keto Feta and Golden Beet Salad for a satisfying meal your entire family will love.

Oven-Baked Keto Chicken with Spicy Mayo

Enjoy the juicy goodness of Oven-Baked Keto Chicken with Spicy Mayo.

The velvety, spicy mayonnaise adds a luxurious touch that elevates the bold flavors of this beet salad, ensuring that every bite is a delightful experience.

Keto Italian Meatballs with Marinara

There's nothing quite like the comforting taste of Keto Italian Meatballs with Marinara.

Seasoned to perfection with aromatic herbs, these hearty meatballs beautifully complement the crisp arugula and creamy feta in the Beet Salad, enhancing your dining experience to new heights.

Keto Pan-Seared Pork Chop with Chimichurri

If you’re a fan of Argentinian cuisine, you’ll love this Keto Pan-Seared Pork Chop with Chimichurri recipe.

This unique dish combines succulent pan-seared pork chops with a herby sauce that pairs beautifully with the earthy notes of this Feta and Golden Beet Salad.

Keto Dijon Chicken Breast

Experience the tender delight of Keto Dijon Chicken Breast, featuring a creamy sauce infused with fresh herbs and garlic.

Served with a side of Feta and Golden Beet Salad, this meal offers velvety and crunchy elements for a well-rounded feast perfect for any occasion.

Keto Bacon-Wrapped Meatloaf

Treat yourself to the ultimate comfort food with this Keto Bacon-Wrapped Meatloaf recipe.

This meatloaf, wrapped in savory bacon, is crafted from ground beef, eggs, and coconut aminos, adding a delightful twist to every bite. Pair it with the Feta and Beet Salad for a sumptuous contrast that beautifully balances the meatloaf's rich, hearty flavors.

Keto Salmon Cakes

Seafood lovers will appreciate the delicate flavors of these Keto Salmon Cakes, crafted with succulent salmon and aromatic spices.

These savory cakes are pan-fried to golden perfection, delivering crispy edges and a moist center. Paired with the Feta and Beet Salad, they provide a refreshing contrast that elevates this protein-packed meal, making it an excellent choice for lunch or dinner.

Meal prepping

Storing tips

If you're meal-prepping or have leftovers, store this Feta and Golden Beet Salad in an airtight container in the refrigerator for up to three days.

To preserve its freshness and texture, it's best to keep the dressing separate from the salad until you're ready to serve.

You can also roast beets ahead of time and store them in an airtight container in the fridge for up to five days.

When ready to eat, remove the sliced beets from the fridge and let them sit at room temperature for 10 to 15 minutes before adding them to the rest of the ingredients. This will allow the beets to reach room temperature and retain their ideal texture in the salad.

Beetroot salad

Final thoughts

This delicious and easy-to-make Keto Feta and Golden Beet Salad is packed with essential nutrients, including vitamins B6, C, and K, as well as potassium, manganese, and nitrates.

While this delicious Beet Salad shines as a standalone dish, it also pairs wonderfully with low-carb recipes such as Keto Pizza Skillet and Oven-Baked Keto Chicken with Spicy Mayo.

FAQ

1. What can I serve with Keto Feta and Golden Beet Salad?

You can serve this salad with any protein of your choice, such as grilled steaks, shrimp, or salmon. It also pairs well with other low-carb dishes, including Keto Salmon Cakes, Keto Bacon-Wrapped Meatloaf, and Keto Italian Meatballs with Marinara.

2. How many carbs are in Keto Feta and Golden Beet Salad?

Thanks to the low-carb ingredients and sugar-free homemade balsamic dressing, this recipe contains just nine grams of total carbs and five grams of net carbs per serving.

3. Are beets keto-friendly?

Yes, beets can fit into a Healthy Keto® diet if consumed in moderation. One medium-sized beet contains around five grams of net carbs, making it a nutrient-packed and keto-approved ingredient.

4. Golden vs. red beets, which is better?

Both golden and red beets are great options for a keto diet, as they contain essential nutrients, including folate, manganese, and potassium.

The main difference between the two lies in their flavor profiles, as roasted golden beets are generally sweeter than red beets. Ultimately, the choice of which type of beet to use in your dish comes down to personal preference.