Low-Carb Grilled Chicken & Blackberry Salad

Keto-dieters often wonder whether fruit can be eaten on a very low-carb diet such as 20 grams of net carbs a day. This summer salad is a proof you can enjoy sweet berries and still experience all the benefits of ketosis!

Not only it's low in carbs, it's also packed with potassium (60% RDA)! As you may have read in my post about keto-flu, potassium as well as other electrolytes are vital for your health and even more so in low-carb diets.

This easy to make recipe includes my Homemade Fruit Vinegar but feel free to use lemon juice instead.

Tips & Substitutions

You can prepare the meat in advance and have it ready as a quick source of protein for your low-carb meals. When it's grilled, let it cool down, cut into desired pieces, place in an air-tight container and store up to 2 days (or freeze up to a month).

This salad is so versatile! Try butter-roasted prawns with dill instead of chicken with thyme & lemon. Simply pan-roast the prawns on butter, season with salt and chili powder, add to the salad bowl and enjoy!

Step-by-step

1. Brush the chicken breasts with half of the olive oil, add lemon juice, thyme and season with salt. Leave for at least 30 minutes minutes to marinade.

   

2. Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Place the chicken breast in a baking dish and bake uncovered for 25-30 minutes. Remove from the oven and let it cool down. Slice into desired pieces.

   

3. Wash and place the lettuce into a salad spinner or drain using a paper towel. Fold into a serving bowl.

   

4. Drain the artichoke hearts and slice them into desired pieces. Add them to the bowl together with the sliced chicken.

   

5. Add drained kalamata (or other black) and green olives.

   

6. Wash and drain the blackberries and add them to the bowl with the other ingredients.

   

7. Drizzle with the remaining extra virgin olive oil and fruit vinegar.

   

8. Enjoy immediately or store in the fridge for up to a day.

   

Recipe

Low-Carb Grilled Chicken & Blackberry Salad

★★★★☆4.2 (26 ratings)

This easy to make summer inspired low-carb salad features herb marinated roasted chicken, olives, artichoke ...

Hands on

10m

Overall

35m

Servings

2

7.4 g

Net carbs

47.8 g

Protein

39.3 g

Fat

600

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings

US + metricMetricUS

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Ingredients makes 2 servings

• 2 large chicken breasts, skinless (400 g/ 14.1 oz)
• juice from ¹/₄ lemon
• 1 tsp thyme, fresh or ¹/₄ tsp dried
• ¹/₄ cup extra virgin olive oil (60 ml)
• 2 small heads lettuce such as little gem (200 g/ 7.1 oz)
• ¹/₂ cup canned artichoke hearts (42 g/ 1.5 oz)
• ¹/₄ cup black olives such as kalamata (30 g/ 1.1 oz)
• ¹/₄ cup green olives (30 g/ 1.1 oz)
• 1 cup fresh blackberries (150 g/ 5.1 oz)
• 1 tbsp lemon juice or Homemade Fruit Vinegar or balsamic vinegar - avoid sweet syrupy types of balsamic
• ¹/₄ tsp sea salt, or to taste

Instructions

1. Brush the chicken breasts with half of the olive oil, add lemon juice, thyme and season with salt. Leave for at least 30 minutes minutes to marinade.

2. Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Place the chicken breast in a baking dish and bake uncovered for 25-30 minutes. Remove from the oven and let it cool down. Slice into desired pieces.

3. Wash and place the lettuce into a salad spinner or drain using a paper towel. Fold into a serving bowl.

4. Drain the artichoke hearts and slice them into desired pieces. Add them to the bowl together with the sliced chicken.

5. Add drained kalamata (or other black) and green olives.

6. Wash and drain the blackberries and add them to the bowl with the other ingredients.

7. Drizzle with the remaining extra virgin olive oil and fruit vinegar.

8. Enjoy immediately or store in the fridge for up to a day.

Nutrition per serving, 1 salad bowl

Carbs 5%Protein 33%Fat 62% of calories

Net carbs

7.4 g

Total carbs

14.6 g

Fiber

7.3 g

Sugars

5.5 g

Protein

47.8 g

Fat

39.3 g

Saturated fat

6 g

Calories

600 kcal

Sodium

809 mg · 35.2% RDA

Magnesium

97 mg · 24.3% RDA

Potassium

1,071 mg · 53.5% EMR

Nutrition by ingredient

Per 1 salad bowl	Net carbs	Protein	Fat	kcal
Chicken, breast (without skin, raw)	0 g	45 g	5.2 g	240
Lemon (juice), fresh	0.8 g	0 g	0 g	3
Thyme, fresh	0 g	0 g	0 g	0
Olive oil, extra virgin	0 g	0 g	27 g	239
Lettuce (Little Gem), fresh	1.5 g	0.6 g	0.4 g	12
Artichoke, canned (globe or French)	1.2 g	0.6 g	0.1 g	11
Kalamata olives	0 g	0.3 g	3.9 g	38
Green olives	0.1 g	0.2 g	2.3 g	22
Blackberries, fresh	3.2 g	1 g	0.4 g	32
Fruit Vinegar, homemade (KetoDiet blog)	0.5 g	0 g	0 g	3
Salt, sea salt	0 g	0 g	0 g	0
Total	7.4 g	47.8 g	39.3 g	600

Serving size 1 salad bowl

• Gluten free
• Dairy free
• Nut free
• Nightshade free
• Pork free
• Avocado free
• Coconut free
• Fish free
• Shellfish free
• Beef free