Arugula, Tomato & Feta Salad

If you've only got five minutes to make a quick side dish, try this Mediterranean inspired salad! It's packed full of flavor from peppery arugula (also known as rocket), sweet tomatoes and red onion, plus salty feta. It's finished with a drizzle of balsamic vinegar and a generous glug of extra virgin olive oil.

You can either serve it as a side with any proteins such as fish, chicken, steak, or with a slice of our quick Keto Bread for a quick low-carb vegetarian meal.

Recipe Tips

When sourcing olive oil, make sure you get the right type of olive oil as it's high in antioxidants and monounsaturated fats to keep your heart healthy.

Now when it comes to balsamic vinegar, not all types are created equal. The best type of balsamic vinegar for a low-carb diet is the non-aged version. While aged balsamic vinegar may taste better and is more syrupy, you want to (ideally) avoid it if you're keto as it's relatively high in sugar.

Note that you can still use aged balsamic vinegar but if you do, halve the amount used in this recipe to keep the carbs low. You can read more about different types of vinegars and their health benefits here.

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Step-by-step

1. Wash the arugula (rocket) and place in a salad spinner or pat dry with a piece of paper towel. Place in a bowl and add chopped tomatoes (regular or cherry) and sliced red onion.

   

2. Add crumbled feta and drizzle with balsamic vinegar and olive oil.

   

3. Toss to combine. Optionally, season with salt and/or pepper to taste.

   

4. Serve immediately as a side salad with any proteins or a slice of quick Keto Bread. This salad is best served fresh but can be stored in the fridge for up to a day.

   

Recipe

Arugula, Tomato & Feta Salad

★★★★★4.6 (10 ratings)

This nutritious Mediterranean inspired salad is naturally low in carbs with plenty of flavor from crunchy ...

Hands on

5m

Overall

5m

Servings

4

5.1 g

Net carbs

4.9 g

Protein

19.1 g

Fat

213

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings16 servings

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Ingredients makes 4 servings

• 8 cups arugula (rocket) (80 g/ 2.8 oz)
• 2 medium tomatoes, chopped or equivalent of cherry tomatoes (300 g/ 10.6 oz)
• 1 small red onion, sliced (60 g/ 2.1 oz)
• ¹/₂ block feta cheese, crumbled (100 g/ 3.5 oz)
• 1 tbsp non-aged balsamic vinegar (15 ml)
• ¹/₄ cup extra virgin olive oil (60 ml/ 2 fl oz)
• Optional: sea salt and pepper, to taste

Instructions

1. Wash the arugula (rocket) and place in a salad spinner or pat dry with a piece of paper towel. Place in a bowl and add chopped tomatoes (regular or cherry) and sliced red onion.

2. Add crumbled feta and drizzle with balsamic vinegar and olive oil.

3. Toss to combine. Optionally, season with salt and/or pepper to taste.

4. Serve immediately as a side salad with any proteins or a slice of quick Keto Bread. This salad is best served fresh but can be stored in the fridge for up to a day.

Nutrition per serving, about 2 cups, 150 g/ 5.3 oz

Carbs 10%Protein 9%Fat 81% of calories

Net carbs

5.1 g

Total carbs

6.5 g

Fiber

1.4 g

Sugars

4.8 g

Protein

4.9 g

Fat

19.1 g

Saturated fat

5.6 g

Calories

213 kcal

Sodium

240 mg · 10.4% RDA

Magnesium

23 mg · 5.76% RDA

Potassium

294 mg · 14.7% EMR

Nutrition by ingredient

Per about 2 cups, 150 g/ 5.3 oz	Net carbs	Protein	Fat	kcal
Arugula, raw	0.4 g	0.5 g	0.1 g	5
Tomatoes, fresh	2 g	0.7 g	0.2 g	14
Onion, red, fresh	1 g	0.2 g	0 g	6
Feta cheese	1 g	3.6 g	5.3 g	66
Balsamic vinegar, dark (excludes sweet, syrupy vinegar)	0.7 g	0 g	0 g	4
Olive oil, extra virgin	0 g	0 g	13.5 g	119
Total	5.1 g	4.9 g	19.1 g	213

Serving size about 2 cups, 150 g/ 5.3 oz

• Gluten free
• Egg free
• Nut free
• Pork free
• Avocado free
• Coconut free
• Fish free
• Shellfish free
• Beef free
• Pescatarian
• Vegetarian