Greek · side, lunch
Chopped Greek Salad with Romaine and Avocado
Video by Natashas Kitchen on YouTube · Open on YouTube
- Keto (7.1 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
A big bowl of crunchy vegetables with avocado, olives, feta and an olive-oil dressing: about 5 g fibre and 7 g net carbs a serve, rich in vitamins A, C and K, with mostly olive-oil and avocado fats.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 13
Method
Tap a time to watch that step in the video.
- Whisk the olive oil, lemon juice, pressed garlic, salt and pepper together in a small bowl or shake them in a jar. 2:13
- Put the chopped romaine in a large salad bowl and top it with the onion, capsicum, tomatoes and cucumber. 0:54
- Add the sliced avocado, olives and crumbled feta. 1:34
- Drizzle the dressing over just before serving and toss gently. 2:47
Tip. Serves 6 as a side; add grilled chicken, salmon or boiled eggs to make it a main. Keep the dressing separate and dress just before serving so the lettuce stays crisp.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 15%
- Protein 11%
- Fat 74%
Fits keto: 7.1 g net carbs a serve, with 74% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High83%
99 µg a serve, mostly from romaine lettuce (78%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin A High43%
388 µg a serve, mostly from romaine lettuce (84%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate High36%
146 µg a serve, mostly from romaine lettuce (70%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C High34%
31 mg a serve, mostly from bell pepper (52%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 Source18%
0.3 mg a serve, mostly from feta cheese (26%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E Source16%
2.4 mg a serve, mostly from virgin olive oil (40%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B12 Source13%
0.3 µg a serve, mostly from feta cheese (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Potassium Source11%
520 mg a serve, mostly from romaine lettuce (36%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium Source11%
148 mg a serve, mostly from feta cheese (63%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Omega-3 Source11%
0.2 g a serve, mostly from virgin olive oil (28%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Iron Source10%
1.8 mg a serve, mostly from romaine lettuce (41%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc Source10%
1.1 mg a serve, mostly from feta cheese (49%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Show the other 3
Magnesium8%
36 mg a serve, mostly from romaine lettuce (29%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Selenium7%
3.7 µg a serve, mostly from feta cheese (77%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D0%
0.1 µg a serve, mostly from feta cheese (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
You might also like
Horiatiki: Traditional Greek Village SaladGreek · 177 kcal · 5.5 g protein
Chtapodi Krasato (Greek Octopus in Red Wine and Vinegar)Greek · 406 kcal · 31 g protein
Creamy Greek Whipped Feta DipGreek · 189 kcal · 8.1 g protein
Cretan Zucchini and Feta OmeletteGreek · 344 kcal · 16 g protein
Briam: Greek Roasted Potatoes, Zucchini and TomatoGreek · 266 kcal · 6.3 g protein
Fasolada: Greek White Bean Soup in 30 MinutesGreek · 330 kcal · 13 g protein
Recipe and video by Natashas Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.