The crispy artichoke takes this low-carb chopped Italian salad to the next level. Enjoy it with my homemade dressing or use your own.
Are Artichokes Keto
Yes, artichokes are a keto-friendly vegetable. I’ve used them before in keto spinach and artichoke salad and keto spinach artichoke zucchini bites.
They’re really nutritious and add flavor and texture to your savory recipes. But let’s look a bit closer at artichokes to see why they’re such a good choice.
In 100 grams of artichokes, there are 5 grams of fiber. That’s good news for your gut health.
They also have minerals like magnesium and potassium (which are electrolytes, and we need more of those every day). What about the carbs? In 100 grams of artichokes, there are 6 grams net carbs.
Chopped Italian Salad
If you follow this recipe as it’s written, you’ll only eat 5 grams net carbs in each serving. This is a filling meal for the middle of the day.
Since it’s so high in carbs (compared to other salad recipes) I like to eat it on busy days when I’m using more energy. It’s also really high in protein, so it’s a great way to refuel after a workout.
What makes it Italian? It’s both the ingredients and the dressing.
For the ingredients, I used two types of Italian cured meats (pepperoni and salami). I also used parmesan and provolone cheese (which are inspired by Italian recipes).
The dressing is made with olive oil, lemon juice, vinegar, and garlic. It packs a powerful punch!
Crispy Artichokes
To make the artichokes perfectly crispy, I used canned artichokes. I drained them and then dried them completely. If you skip the drying stage, they won’t be nearly as crispy.
Then, I put them in the air fryer for a few minutes. I love how the air fryer makes them the perfect texture without having to use a bunch of oil or grease.
If you don’t have an air fryer, you can bake the artichokes instead. Follow the same instructions but this time, place the artichokes on a parchment paper-lined baking sheet.
Bake them at 400F for about 10 minutes. Check on them halfway through cooking and turn them over if they’re getting too brown.
Salad With Artichokes
Add this salad to your weekly meal prep. But store the salad ingredients separately from the dressing.
This way, the lettuce and crispy artichokes don’t soak up the dressing and get all soggy. Keep the salad ingredients in an airtight container.
Store them in the refrigerator for up to 5 days. Save this recipe so you can make this salad dressing again!
When you’re ready to use it, give it a shake before you open it. This will help the oil and other liquids to mix together again.
Italian Artichoke Salad
What should you eat with an Italian artichoke salad? Honestly, it’s perfectly delicious and filling on its own.
And the flavors from the meat, cheese, artichokes, and dressing all taste fantastic with any entree you want to add to the table.
For finger food, make some tomato basil cream cheese pinwheels. If you’re going to serve this salad for dinner, then make low-carb cornish hens with it or air fryer alfredo chicken wings.
If you’re really hungry, then make a keto bread bowl with cream of chicken soup. It will fill you up and this salad also tastes delicious with keto French Onion soup.
Low-Carb Chopped Italian Salad With Crispy Artichokes Recipe
Here are the ingredients (and step by step pictures) to make this incredible low-carb chopped Italian salad with crispy artichokes. The exact measurements and instructions are in the printable recipe card, just a little below.
Prep Time: 20 minutes
Cook Time: 8-10 minutes
Servings: 6
Net Carbs: 5 net carbs per serving
Ingredients:
- Shredded lettuce
- Roma tomatoes diced
- Red onion finely chopped
- Deli pepperoni chopped
- Deli salami chopped
- Deli ham chopped
- Provolone chopped
- Quartered canned artichoke hearts drained and dried
- Olive oil
- Parmesan cheese grated
- Garlic powder
For the dressing:
- Olive oil
- Juice of half a lemon
- Vinegar
- Minced garlic
- Salt and pepper to taste
Instructions:
Place the artichoke hearts in a bowl, and drizzle with the olive oil.
Sprinkle with the parmesan cheese and garlic powder. Transfer to an air fryer tray and cook at 400 degrees until browned and crispy. Allow to cool.
Toss together the lettuce, pepperoni, salami, ham, provolone, roma tomatoes amd red onion in a mixing bowl.
Whisk together the dressing ingredients in another bowl. Drizzle the dressing over the salad mixture, and toss to combine.
Serve topped with the crispy artichokes.
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Low-Carb Chopped Italian Salad with Crispy Artichoke Hearts
Equipment
- Mixing Bowls
Ingredients
Salad
- 6 cups Shredded Lettuce
- 2 Roma Tomatoes diced
- 1/4 Red Onion finely chopped
- 1/4 pound Deli Pepperoni chopped
- 1/4 pound Deli Salami chopped
- 1/4 pound Deli Ham chopped
- 6 slices Provolone chopped
- 1 1/2 cups Quartered Canned Artichoke Hearts drained and dried
- 2 tbsp Olive Oil
- 1/3 cup Parmesan Cheese grated
- 1/2 tsp Garlic Powder
Dressing
- 3 tbsp Olive Oil
- Juice from half a lemon
- 2 tsp vinegar
- 2 tsp Minced Garlic
- Salt and Pepper to taste
Instructions
- Place the artichoke hearts in a bowl, and drizzle with the olive oil.
- Sprinkle with the parmesan cheese and garlic powder. Transfer to an air fryer tray and cook at 400 degrees until browned and crispy. Allow to cool.
- Toss together the lettuce, pepperoni, salami, ham, provolone, roma tomatoes amd red onion in a mixing bowl.
- Whisk together the dressing ingredients in another bowl.
- Drizzle the dressing over the salad mixture, and toss to combine.
- Serve topped with the crispy artichokes.
Notes
Keto Italian Recipes
If you enjoyed this tasty low-carb chopped Italian salad with crispy artichokes, then here are some more delicious and easy keto Italian recipes you should make next. They are all so different and so delicious!
