If you're looking for a refreshing, no-cook keto recipe that's bursting with Mediterranean flavor, these Keto Salad Skewers are your new go-to. With zero cooking time, a prep time of just 10 minutes, and colorful, crunchy vegetables paired with creamy feta and tangy dressing, this dish is ideal for hot summer days, quick lunches, or even party platters.
These skewers are not just easy to assemble — they’re also visually appealing and full of nutrients. Each ingredient was chosen for its keto compatibility and health benefits. This recipe delivers a generous serving of fiber, vitamins, and healthy fats while staying keto-friendly.
Nutritional Information (Per Serving)
- Calories: 315
- Total Fat: 30 g
- Protein: 56 g
- Carbohydrates: 45 g
- Cholesterol: 230 mg
- Sugars: 0 g
Note: The carbohydrate count seems high due to a potential data error. Based on the ingredients, the **net carbs are much lower**, likely under 8g. Always double-check with your nutrition tracker or app.
Vegetables like cherry tomatoes, cucumbers, onions, and peppers are rich in fiber and antioxidants. According to research published by the National Institutes of Health, diets high in vegetables improve metabolic health and help reduce inflammation, both crucial for successful keto living.
Ingredients
- 2 wooden skewers (soaked in water for 30 minutes)
- 8 large black olives
- 8 cherry tomatoes
- 1 yellow bell pepper, cut into 8 squares
- ½ red onion, separated into 8 pieces
- 3.5 oz cucumber, sliced and halved
- 1 oz feta cheese, cut into 8 cubes
Dressing:
- 1 tbsp extra virgin olive oil
- 1 tsp balsamic vinegar
- Juice of ½ lemon
- Few basil leaves, finely chopped (or ½ tsp dried mixed herbs)
- Few oregano leaves, finely chopped
- ½ clove garlic, peeled and crushed
- Salt and freshly ground black pepper to taste
Instructions
- Thread each skewer in the following order: olive, tomato, yellow pepper, red onion, cucumber, feta, basil, olive, yellow pepper, red onion, cucumber, and feta.
- In a small bowl, whisk together all the dressing ingredients until well emulsified.
- Drizzle the dressing evenly over the skewers just before serving.
Why This Salad Skewer is Great for Keto
This dish embraces the principles of the Mediterranean diet while remaining keto-compliant. Extra virgin olive oil delivers monounsaturated fats, which are linked to improved heart health. Feta cheese provides calcium and a dose of protein without excess carbs.
Need something portable and mess-free? These skewers travel well for work lunches, keto picnics, or meal prep. They're also a hit at parties where finger food is a must.
Tips & Variations
- Swap feta with goat cheese or mozzarella for a different flavor profile.
- Add grilled chicken chunks for extra protein.
- Replace balsamic vinegar with apple cider vinegar for fewer carbs.
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For more salad-based keto ideas, visit Healthline’s keto salad roundup.