Trader Joe’s has a wide variety of keto & paleo friendly items at relatively low price, making it one of my favorite places to do my grocery shopping. In this post, we’ll highlight the Mozzarella and Tomato Salad which sells for around $4, just add some grilled chicken or steak to make it a complete keto powerhouse salad.

Nutritional Content

Looking at the salad by itself, we have the following macros:

  • Calories: 440 w/dressing 240 w/o
  • Fat: 39g (with the dressing)
  • Carbs: 10g – Fiber: 3g = Net Carbs: 7g
  • Protein:  10g

The majority of the carbs in this salad comes from the pine nuts and cherry tomatoes. These carbs are relatively minimal and considering nutrient denseness you get in return, I would consider not picking them out.

Pine nuts contain nutrients that help boost energy, including monounsaturated fat, protein, iron and magnesium.  A 1 ounce serving of pine nuts contains about 18g Fat, most of which are of polyunsaturated and monounsaturated fats, 4g of Carbs – 1g of Fiber = 3g Net Carbs and 4g of Protein.  Tomatoes are a great source of the antioxidant lycopene which are linked to reducing the risk of heart disease and cancer, along with being a good source of vitamin C, potassium, folate and vitamin K. We also have mozzarella balls, sliced Kalamata olives and mixed greens.

Although you can pick out the pine nuts and tomatoes to reduce the carb impact; personally, I wouldn’t forsake the nutritional benefits of these foods for the sake of a few less carbs, nutrient denseness out-weights the exclusion of a few carbs.

Make it your own keto salad

Now, when I eat this salad, I don’t use the entire dressing provided, only about half.  To add a little more fat, I pour in 1 Tablespoon of MCT oil (a ketone boost) and a pinch of oregano for taste. For some added protein, add in 4 – 6 ounces of grilled chicken.

  • Calories: 530
  • Fat: 49g (Half of the dressing & 1 Tbsp of MCT oil)
  • Carbs: 10g – Fiber: 3g = Net Carbs: 7g
  • Protein: 45g (including 4 ounces of grilled chicken).

For a little more fat, replace the chicken with steak.

Reference: https://www.traderjoes.com/fearless-flyer/article/1605


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