If you are searching for a low carb lunch idea that doesn't leave you hungry an hour later, this is it. This Keto Club Salad has become my go-to high protein salad recipe for busy days because it strikes the perfect balance between convenience and flavor. Instead of a sad pile of leaves, you get a bowl loaded with savory ingredients that fuels your body without the carb crash. It’s fresh, satisfying, and exactly what you need to stay on track.
Ingredients
For the Salad Base
- 3 large hard-boiled eggs, sliced
- 3 cups (5.3 oz / 150g) romaine lettuce, shredded into bite-sized pieces
- 1 cup (5.3 oz / 150g) diced cucumber
- 0.5 cup (3 oz / 85g) halved cherry tomatoes
- 4 oz (115g) cubed cheddar cheese
- 1 tbsp (0.5 oz / 15g) Dijon mustard (for topping)
For the Creamy Dressing
- 2 tbsp (1 oz / 30g) mayonnaise
- 2 tbsp (1 oz / 30g) sour cream
- 1 tbsp (0.5 oz / 15ml) milk (plus extra for consistency if needed)
- 0.5 tsp onion powder
- 0.5 tsp garlic powder
- 1 tsp dried parsley
Instructions
- In a small mixing bowl, combine 2 tbsp (30g) of sour cream, 2 tbsp (30g) of mayonnaise, 0.5 tsp of onion powder, 0.5 tsp of garlic powder, and 1 tsp of dried parsley; whisk thoroughly until completely smooth.
- Pour in 1 tbsp (15ml) of milk and mix well to combine with the creamy base.
- Check the consistency of the dressing; if the mixture feels too thick for your preference, add one more tablespoon (15ml) of milk and stir again.
- In a separate medium-sized salad bowl, layer the base ingredients starting with 3 cups (150g) of shredded romaine lettuce, followed by 1 cup (150g) of cucumber, 0.5 cup (85g) of tomatoes, the sliced eggs, and 4 oz (115g) of cheddar cheese.
- Place 1 tbsp (15g) of Dijon mustard directly into the center of the salad arrangement.
- Drizzle the prepared creamy dressing evenly over the top of the salad ingredients and toss gently until everything is well coated.
- Serve immediately while the vegetables are crisp.
Nutritional Information
(Estimates based on the recipe yielding 2 generous servings)
- Calories: 500 kcal
- Total Fat: 42g
- Total Carbohydrates: 10g
- Net Carbohydrates: 8g
- Protein: 26g
Pro Tips for the Perfect Salad
- Dry Your Greens Thoroughly: Nothing ruins a creamy dressing faster than wet lettuce. Use a salad spinner or pat the shredded romaine completely dry with paper towels before assembling to ensure the dressing clings perfectly to the leaves.
- Chill the Dressing: If you have time, make the dressing 20 minutes before serving and let it sit in the fridge. This allows the dried parsley, onion, and garlic powders to rehydrate and meld, intensifying the flavor profile.
- Don't Overcook the Eggs: For the best texture, boil your eggs for exactly 9-10 minutes and plunge them immediately into an ice bath. This prevents the yolks from turning gray and keeps the whites tender.
- Add the "Club" Crunch: While this recipe is delicious as is, you can elevate the "Club Sandwich" vibe by crumbling two slices of crispy, sugar-free bacon on top for a salty, smoky finish.
- Room Temperature Cheese: Take your cheddar out of the fridge about 15 minutes before eating. Room-temperature cheese has a much richer flavor and creamier mouthfeel than cold cheese.
Frequently Asked Questions (FAQ)
Can I meal prep this Keto Club Salad for work lunches? Yes, this salad is excellent for meal prep! To keep it fresh, store the dressing in a separate small container. You can assemble the lettuce, veggies, eggs, and cheese in an airtight container up to 2 days in advance. Add the dressing just before you eat to prevent the lettuce from becoming soggy.
How can I make this dressing dairy-free? To make this dressing dairy-free while staying keto, substitute the sour cream with a dairy-free almond yogurt or coconut cream, and use unsweetened almond milk instead of regular milk. For the salad itself, you can swap the cheddar cheese for diced avocado to keep the healthy fats high.
Is Dijon mustard keto-friendly? Absolutely. Dijon mustard is a fantastic condiment for the keto diet because it is very low in carbohydrates and adds a punch of flavor without added sugars. Always check the label, but most traditional Dijon mustards have zero to negligible carbs per serving.
Can I add meat to this recipe? Definitely. A traditional Club Salad often includes meat. Feel free to add 4 oz (115g) of diced roasted turkey breast, grilled chicken, or ham to boost the protein content further without significantly altering the carb count.
Whether you need a quick dinner solution or are planning some easy keto meal prep for the week ahead, this recipe delivers every time. The rich, homemade keto salad dressing ties all the fresh flavors together, making this club salad with egg and cheese feel indulgent rather than restrictive. Give this bowl a try, and you’ll see why it’s one of the best ways to enjoy a healthy, filling meal in under 20 minutes.
