The Beets & Seeds Salad is a fantastic choice for keto enthusiasts looking to add more nutrient-dense, flavorful dishes to their menu. This salad combines the natural sweetness and earthiness of boiled beets with the crunch of toasted sunflower seeds, walnuts, and flaxseeds, along with the chewy sweetness of prunes. Dressed with a creamy tahini garlic dressing, it delivers a satisfying texture and taste without spiking your carb intake.
Despite the natural sugars in beets and prunes, this salad remains keto-appropriate when consumed in moderation, providing just 12 grams of carbohydrates per serving. Thanks to its high healthy fat content—primarily from olive oil, walnuts, and flaxseeds, it helps keep you satiated and supports ketosis.
Why This Salad Works for Keto
Beets are often debated in keto diets because of their sugar content, but in small quantities, they add beneficial antioxidants such as betalains and provide valuable fiber, aiding digestion and blood sugar control. Prunes, while sweet, are high in fiber and polyphenols, contributing to gut health and inflammation reduction.
The seeds and nuts are an excellent source of omega-3 and omega-6 fatty acids, which are essential for heart health and brain function. Tahini, made from sesame seeds, provides a creamy texture and additional minerals like calcium and magnesium.
Ingredients
- 1 beet, boiled and grated
- 1 tbsp flaxseeds
- 1 tbsp toasted sunflower seeds
- 1 tbsp toasted walnuts, chopped
- 3 prunes, chopped
- Dressing:
- 1 tsp tahini
- 1 garlic clove, minced
- 2 tbsp olive oil
- Salt to taste
Instructions
- Combine the tahini, minced garlic, olive oil, and salt in a small bowl to prepare the dressing. Mix thoroughly until smooth.
- In a mixing bowl, add grated beet, flaxseeds, toasted sunflower seeds, chopped walnuts, and chopped prunes.
- Pour the dressing over the salad ingredients and toss well to coat evenly.
- Serve immediately or chill briefly to let flavors meld together.
Nutritional Facts (Per Serving)
- Calories: 251 kcal
- Carbohydrates: 12 g (Net Carbs: ~8 g considering fiber)
- Fats: 21 g
- Proteins: 6.6 g
- Fiber: 4 g
According to Healthline, beets are a great source of antioxidants and vitamins like vitamin C, folate, and manganese. Flaxseeds, a keto superfood, provide alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that promotes cardiovascular health (NIH).
Tips for Serving and Storing
This salad is best served fresh but can be refrigerated for up to 2 days in an airtight container. The flavors meld beautifully when chilled, making it a great option for meal prep or quick keto-friendly lunches.
For added protein, consider topping the salad with grilled chicken or feta cheese (if dairy fits your keto plan). You can also swap prunes with dried cranberries or omit them for a stricter keto version.
Boost Your Keto Journey
Pair this salad with other nutrient-dense keto meals like grilled salmon or avocado-based dishes to maintain a balanced ketogenic diet. To explore more recipes that simplify keto living, download this free 21 Keto Recipes Cookbook packed with delicious and easy-to-make recipes.