When I became vegan one thing I noticed is my weight sky rocketed. I really needed to be eating low carb vegan salad from the get go!

This was really unfortunate for me as it really impacted on my mindset. I decided to break down my macros to keep an eye on my calories, fats, protein and carbohydrates.

Once I started monitoring things I realized I was eating far too many carbs and this was probably why I had put on so much weight.

So with this in mind I started creating some low carb recipes and this low carb vegan salad is one of my favorite go to meals.

This recipe is predominantly made up of raw zucchini noodles. Whilst this might not seem that interesting, it is our yummy keto satay dressing that gives this salad so much umph. And guess what a portion is only 8g net carbs.

A low carb diet is often referred to as ‘keto’. A vegan keto diet requires a lot of research to carry out successfully.

The low carbs are replaced with high fats and in a vegan diet these foods are really healthy plant based fats. The reduction of carbs puts the body into a metabolic state called ketosis.

A keto diet is not advised for everyone and is not suitable for certain health conditions such as type 1 diabetes. Ketosis is a metabolic state that burns and uses fat for energy. A low carb diet is often referred to as ‘keto’. A vegan keto diet requires a lot of research to carry out successfully. If you need more vegan keto recipes you can try out this vegan keto pumpkin soup.

Table of Contents

Vegan Keto Salad

Zucchini is one of the best vegetables when it comes to keeping carbs in check. In this salad, we used a spiralizer to make the zucchini into noodles.

Zucchini is only around 17 kcal per 100g / 3.5 oz meaning it’s a really good vegetable when keeping an eye on your intake.

ZUCCHINI SQUASH GREEN FRESH PRODUCE FRUIT VEGETABLES PER POUND

1 POUND PER ORDER

They do not need to be cooked and can be eaten raw so there is very little preparation time involved in making this tasty salad.

Spiralizers are not expensive and definitely a kitchen tool worth buying. You can do so much with a spiralizer with other vegetables as well. You can find my favourite sprilaizer here.

Brieftons 5-Blade Vegetable Spiralizer & Veggie Noodle Maker: Japanese 420-Grade Steel Blades for Zucchini Pasta, Sweet Potato & Beet Noodles, Strong Suction Pad, 4 Recipe eBooks | Keto Vegan Paleo

MAKES ZUCCHINI NOODLES AND VEGGIE PASTA IN MINUTES: This vegetable noodle maker turns zucchini, carrots, sweet potatoes, beets, cucumbers, squash, and more into spiral noodles and ribbons with no electricity needed. Swap the carb-heavy pasta on your plate for fresh zoodles, sweet potato noodles, and beet ribbons. A 4-cup serving of zucchini pasta is about 60 calories and 8g carbs versus roughly 800 calories and 160g carbs for regular pasta, so it is an easy way to eat lighter.
5 LABELED JAPANESE 420-GRADE STAINLESS STEEL BLADES: Each blade is clearly labeled so you grab the right cut every time: 2mm angel-hair, 3mm spaghetti, 5mm fettuccine, 5.5mm pappardelle, and a flat ribbon slicer. The 420-grade stainless steel stays sharp and rust-resistant through daily use. Soft produce works with any blade; the 5mm and 5.5mm blades handle the hardest vegetables like raw beets and butternut squash.
DISHWASHER-SAFE, BPA-FREE BODY – BUILT FOR WEEKNIGHT MEALS AND MEAL PREP: The body is BPA-free white ABS plastic and the blades are food-safe Japanese 420-grade stainless steel, all dishwasher safe on the top rack only (avoid high-heat cycles). As a quick zucchini noodle maker and vegetable noodle maker, it spiralizes dinner in minutes and portions out batch meal prep: zucchini pasta, sweet potato noodles, squash spaghetti, and ribbon salads, with even strands that cook at the same rate.
OVERSIZED SUCTION PAD WITH ON/OFF LEVER: The oversized suction pad has a lever you turn counter-clockwise to engage, locking the spiralizer to flat, hard, non-porous surfaces like granite, marble, tile, and glass so it will not slide mid-use. Flip the lever back for quick release when you are done. While other brands use small, weak suction cups, our veggie spiralizer can lift an 11-pound marble cutting board. The horizontal tabletop design keeps it steady while you crank.
WORKS ON FIRM PRODUCE AT LEAST 1.5 INCHES WIDE: This veggie spiralizer handles zucchini, sweet potatoes, carrots, beets, cucumbers, squash, potatoes, apples, onions, daikon radish, parsnips, turnips, rutabaga, bell peppers, radishes, kohlrabi, and pears. Consistent spiral sizes help vegetables cook evenly and look stunning on the plate. It does not work on celery, thin carrots, eggplant, cauliflower florets, or spongy and excessive-seed produce.

I tend to cut the zucchini in half before putting it through the spiralizer. The noodles come out perfect!

I added a little bit of carrot to give the salad a colour and texture. Carrots do have more carbs than the zucchini so just a small amount to add colour.

Vegan Keto Satay Sauce Recipe

This salad is all about the satay dressing. It gives it so much flavour and is so easy to make. You probably have all of the ingredients already for this!

I prefer to use almond butter due to its natural low carb! Tomato puree is also a key ingredient and gives the satay a great flavour.

MaraNatha Natural Creamy Almond Butter, Gluten Free Nut Butter, No Stir, No Sugar or Salt Added, 12 Ounce Jar

INCLUDES: One 12 oz jar of MaraNatha Creamy Almond Butter, No Salt or Sugar Added leaving the almonds unsalted
GLUTEN FREE: Unsalted almond butter provides a tasty snack option
Kosher
Non GMO
Refrigerate after opening

Along with some coconut milk, freshly squeezed lime juice, srirarcha and soya sauce, this satay sauce is the dressing of dreams! I discovered this dressing during my travels through Thailand and have been obsessed ever since.

I start by melting the almond butter and coconut milk together on a medium heat in a pot.

Once the mixture is melted together, add the rest of the ingredients and continuously stir until you’ve got a smooth rich semi-liquid sauce.

Thai Kitchen Unsweetened Coconut Milk, 13.66 fl oz

The almond butter needs to be properly melted otherwise it will be too thick. If you find the mixture is too liquid, add a little more almond butter, and if it’s too thick add, some more coconut milk.

This low carb satay dressing can be warm or cold and keeps really well in the fridge. It can be served with other dishes, particularly as a dipping sauce and is delicious drizzled on BBQ seitan.

You can store the satay sauce in the fridge in an air tight container for three to four days.

This blend of flavours will transport your taste buds to Thailand, satay is a very typical condiment in different parts of South East Asia.

Garnish for Vegan Keto Salad Recipe

I used some finely chopped spring onion. Spring onion is generally much lower carb than its cousin onions.

The final garnish I sprinkled a teaspoon of white sesame seeds for texture and appearance. Fresh cilantro is also another very flavoursome option.

And there you have the perfect low carb vegan salad Asian style! Grab a set of chopsticks and dig in! Scroll on for the full recipe.

low carb vegan salad recipe — Low Carb Vegan Salad

Interested in Keto / Low Carb Diet?

I am no expert when it comes to low carb (otherwise known as keto diet). However, I have found some really good reads and I would suggest getting one if you are just getting to know this diet.

A vegan keto diet is not something you can jump into! You need to plan really well and have all of the specialist ingredients to hand.

I can highly recommend liz Mc Donnell Vegan keto diet recipe book HERE.

The Vegan Ketogenic Diet Cookbook: 75 Satisfying High Fat, Low Carb, Dairy Free Recipes

Derseweh, Nicole (Author)
English (Publication Language)
176 Pages – 02/11/2020 (Publication Date) – Callisto (Publisher)

This book includes shopping lists, goes into detail with recipes and provides a meal plan too. it’s the perfect kickstarter for anyone wanting to try the vegan keto diet.

Check out this lupini bean salad.

Low Carb Vegan Salad

Name: Low Carb Vegan Salad
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 2
Cuisine: Thai
Ingredients: 1 medium Zucchini; 1 small carrot; 1 tbsp of rice wine vinegar; 2 tablespoons of almond butter; 1/2 a cup of coconut milk; 1 tsp of sriracha; 1/2 a lime juiced; 2 tbsp of soya sauce; 1 tsp of tomato puree; Lime wedge; 1/2 tsp of sesame seeds; 1 tbsp of finely chopped spring onion

Yield: 2

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Try this guilt-free low carb vegan salad recipe, made with fresh crunchy zucchini noodles and a delicious satay sauce. Garnished with cilantro, spring onion and sesame seeds this vegan keto salad recipe is the perfect vegan lunch for anyone watching their waistline.

4.7 Stars (3 Reviews)

Ingredients

1 medium Zucchini
1 small carrot
1 tbsp of rice wine vinegar

Vegan Satay Dressing

2 tablespoons of almond butter
1/2 a cup of coconut milk
1 tsp of sriracha
1/2 a lime juiced
2 tbsp of soya sauce
1 tsp of tomato puree

Garnish (optional)

Lime wedge
1/2 tsp of sesame seeds
1 tbsp of finely chopped spring onion

Instructions

Wash the zucchini and dry. Next chop in half and begin to put through the spiralizer. Choose the thin noodle setting for the spiralizer.
Next wash and peel the carrot. Put it through the spiralizer to create the same sized noodles.
Mix the carrot and zucchini noodles in a separate bowl. Coat the vegetables in the rice wine vinegar and set aside in the fridge to cool.
Meanwhile, you can begn to make the low carb vegan satay sauce.
Heat the almond butter and coconut milk on a medium heat in a pan. Stir continiously until a smooth liquid. You don't want to bring it to boiling point.
Once you have a liquid well mixed consistency, add the rest of the ingredients. This includes the srirarcha, lime and soy sauce. Stir for a minute or two before adding to a serving dish or storage container.
Add a handful of the vegetables to a serving plate. Drizzle the satay over the vegetables.
Next is the fun part, add the garnish. Sprinkle a teaspoon of sesame seeds, a wedge of lemon or lime and a few sprigs of cilantro.

Notes

This salad is the perfect lunch or main dish. You could add pan fried tofu cubes to add more substinence if you intened to eat it as a main dinner meal.
It stores well and can be kept in the fridge for 1 to 2 days in an air tight container.