7 Easy Keto-Approved Fall Salad And Soup Recipes

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Enjoy this season’s crops without worrying about your keto diet with these recipes of fall salads and soups.

RELATED: 11 Fall Health Tips To Keep You Strong All Season Long

In this article:

  1. Fall Salads
  2. Fall Soups

7 Fall Soup and Salad Recipes You Have to Cook This Season

Fall Salads

1. Greek Salad

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A Greek salad on a table

With around 51 g of fat and just 15 g of carbs per serving, you won’t go beyond your 50g daily cap for glucose with this dish.

Total Prep Time: 10 minutes | Servings: 2

Ingredients:

  • 3 ripe tomatoes
  • ½ green bell pepper
  • 4 Tbsp olive oil
  • ½ cucumber
  • ½ red onion
  • 200 g feta cheese
  • salt and pepper
  • 10 black greek olives
  • 2 tsp dried oregano
  • ½ Tbsp red wine vinegar

Instructions:

  1. Dice the tomatoes and cucumber into bite-sized squares. Slice the bell pepper and onion thinly.
  2. Arrange the veggies on a serving platter and add the feta cheese and olives. Drizzle with vinegar and olive oil.
  3. Season with salt and pepper to taste. Top with crumbled oregano and serve.

2. Keto Chicken Tonnato

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A salad with chicken sits on a table.

Savor the refreshing flavors of this keto-tastic fall salad with only 2 g of carbs per serving.

Total Prep Time: 30 minutes | Servings: 4

Ingredients:

Tonnato sauce

  • 60 g chopped fresh basil
  • 1 tsp dried parsley
  • 125 ml mayonnaise
  • 60 ml olive oil
  • 2 Tbsp small capers
  • 110 g tuna in olive oil
  • 2 garlic cloves
  • 2 Tbsp lemon juice
  • ½ tsp salt
  • ¼ tsp ground black pepper

Chicken

  • 650 g chicken breasts
  • 200 g leafy greens
  • water
  • salt

Instructions:

  1. Mix all the tonnato sauce ingredients in a food processor or with an immersion blender. Set aside to let the flavors fully develop.
  2. Place the chicken breasts in a pot with lightly salted water. Boil and remove the foam on the surface.
  3. On medium heat, let it simmer for 15 minutes or until the chicken is cooked fully. You can use a meat thermometer; it should be around 165°F or 75°C when done.
  4. Let the chicken rest for at least 10 minutes before slicing.
  5. Arrange the leafy greens on serving plates. Add the sliced chicken breasts, then the tonnato sauce.
  6. Serve with additional capers and a wedge of lemon.

3. Keto Avocado, Bacon, and Goat Cheese Salad

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A salad topped with bacon and avocado sits on a table.

Load up with heart-healthy monounsaturated fatty acids with this baked goat cheese salad.

Total Prep Time: 30 minutes | Servings: 4

Ingredients:

  • 225 g goat cheese
  • 225 g bacon
  • 110 g arugula lettuce
  • 110 g walnuts
  • 2 avocados

Dressing

  • 1 Tbsp lemon juice
  • 2 Tbsp heavy whipping cream
  • salt and pepper
  • 125 ml mayonnaise
  • 125 ml olive oil

Instructions:

  1. Preheat the oven to 400°F or 200°C. Line a baking dish with parchment paper.
  2. Slice the goat cheese into round half-inch slices and place them in the baking dish. Bake until golden.
  3. Fry the bacon to desired crispiness. Dice the avocados into pieces.
  4. Top off the arugula with diced avocados. Add the goat cheese and fried bacon, and sprinkle the nuts over the salad.
  5. Add lemon juice, olive oil, cream, and mayonnaise in an immersion blender to make the dressing. Season with salt and pepper.

4. Roasted Squash, Caramelized Fig, and Feta Salad

roasted pumpkin with cheese and herbs | Easy Keto-Approved Fall Salad and Soup Recipes | fall salad | fall salad idea
A roasted squash dish topped with cheese and herbs

The sweetness of squash and fig and the salty, tangy taste of feta cheese make for a delightful keto fall salad. Definitely a must-try!

Total Prep Time: 45 minutes | Servings: 4

Ingredients:

  • 1 kabocha or acorn squash, sliced
  • 1/4 cup honey
  • 2 Tbsp fresh thyme leaves
  • kosher salt
  • 1/4 cup + 2 Tbsp extra virgin olive oil
  • 1 Tbsp orange zest
  • black pepper
  • 16-20 fresh or dried figs, halved
  • 4 cups baby arugula
  • 113 g feta cheese crumbles
  • 2 Tbsp lemon juice
  • 2 Tbsp apple cider vinegar
  • arils from 1 pomegranate

Instructions:

  1. Preheat oven to 425 °F or 220 °C.
  2. Get a rimmed baking dish and place the squash in it. Add 2 tablespoons of olive oil, 1 1/2 tablespoons of thyme, honey, and a dash of salt.
  3. Place in the oven and roast for 20 minutes.
  4. Remove the batch from the oven. Add the figs, then toss to combine.
  5. Place back in the oven and roast for another 10-15 minutes to caramelize the figs.
  6. For the dressing, get a mason jar. Combine the apple cider vinegar, 1/4 cup of olive oil, orange zest, lemon juice, 1/2 tablespoon thyme, and salt and pepper. Mix.
  7. In a large salad bowl, place the arugula, roasted figs, and squash. Add crumbled feta cheese and pomegranate arils on top and then, the dressing.

Fall Soups

5. Low-Carb Pumpkin Soup

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Pumpkin soup in a dish on a table

Here’s a keto recipe made from autumn’s star harvest: pumpkin. Warm your chilly fall evening with a bowl of this comforting soup.

Total Prep Time: 55 minutes | Servings: 4

Ingredients:

  • 2 shallots
  • ½ tsp ground black pepper
  • 475 ml vegetable stock
  • 225 g butter
  • ½ lime
  • 2 garlic cloves
  • 300 g pumpkins
  • 300 g rutabaga
  • 2 Tbsp olive oil
  • 1 tsp salt

Instructions:

  1. Preheat oven to 400°F or 200°C.
  2. Peel the pumpkin and rutabaga and cut into cubes.
  3. Peel the garlic cloves and shallot. Slice the shallot into wedges.
  4. Place everything in a baking dish, then add olive oil, salt, and pepper.
  5. Roast for 25-30 minutes. You can also fry the veggies in a large pan over medium heat until soft as an alternative.
  6. Place the roasted veggies in a pot. Pour the vegetable stock and boil. Let the batch simmer for about a minute and remove from the stove.
  7. Slice the butter in cubes and add them to the soup.
  8. Mix the concoction with a hand blender. Add herbs, lime juice, and salt and pepper to taste.
  9. Serve with mayonnaise, croutons, and roasted pumpkin seeds.

RELATED: 9 Healthy Instant Pot Recipes [INFOGRAPHIC]

6. Creamy Broccoli and Leek Soup

homemade broccoli cream soup in white bowl | Easy Keto-Approved Fall Salad and Soup Recipes | fall salad | fall vegetable soup
A bowl of creamy broccoli soup on top of a table

At only 10 grams of carbs per serving, this versatile soup will not disappoint. You can serve it for lunch or dinner, as an entrée or appetizer.

Total Prep Time: 20 minutes | Servings: 4

Ingredients:

Soup

  • 1 leek
  • 225 ml heavy whipping cream
  • ½ tsp ground black pepper
  • 125 ml fresh basil
  • 1 garlic clove, pressed
  • 300 g broccoli
  • 475 ml water
  • 1 vegetable bouillon cube
  • 200 g cream cheese
  • salt

Instructions:

Soup

  1. Wash the leek and chop finely.
  2. Remove broccoli core and cut thinly. Divide the other parts into smaller florets and set aside.
  3. Place the sliced broccoli core and leek in a pot and cover with water. Toss in the bouillon cube.
  4. Season the mixture with salt and bring to a boil over high heat. Wait until the broccoli core can be easily pierced with a knife.
  5. Add the florets. Bring the heat to a low and let it simmer for 1-2 minutes or until the broccoli is tender and bright green.
  6. Add cream cheese, basil, garlic, and ground pepper. Use an immersion blender and blend until desired consistency.
  7. If too thick, add water. If you like to make it thicker, add some heavy cream.

7. Chicken and Zucchini Curry Soup

Thai soup with coconut milk and green curry, with chicken fillet, shiitake mushrooms, and zucchini | Easy Keto-Approved Fall Salad and Soup Recipes | fall salad | fall vegetable soup
A bowl of Thai soup with chicken and mushrooms

Zucchini, chicken, and one of the most loved keto ingredients, coconut, have been combined in this curry soup recipe.

Total Prep Time: 40 minutes | Servings: 2

Ingredients:

  • 2 Tbsp olive oil
  • 175 ml coconut milk
  • 475 ml water
  • 2 garlic cloves, minced
  • 3 Tbsp green curry paste
  • 2 white onions, finely chopped
  • 1 Tbsp fresh parsley or cilantro, finely chopped
  • 450 g boneless, skinless chicken breasts, cut into small pieces
  • 1 large zucchini
  • salt and ground black pepper

Instructions:

  1. In a saucepan, heat half of the olive oil over medium heat.
  2. Toss the onions and garlic, and cook on low heat while frequently stirring. Don’t let the onions turn brown.
  3. Add the curry paste, coconut milk, water, and parsley. Let it simmer for a few minutes.
  4. Add the chicken and simmer until the meat is cooked through.
  5. Cut the zucchini into thin slices.
  6. Heat the remaining olive oil in a skillet over medium-high heat. Fry the zucchini until tender; add salt and pepper to taste.
  7. Add the fried zucchini to the soup before serving.

Craving for dessert after your healthy meal? Check out this healthy keto peanut butter cookies recipe!

Keep your body in good shape this autumn with the right diet and the right natural supplements. Have a healthy fall season!

Do you have any other fall salad or soup ideas? Share them with us in the comments section below!

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