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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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April 09 2017

Mark’s Big-Ass Keto Salad

By Mark Sisson
20 Comments

Inline_Final Fat Bomb SaladFor years now, all those who know me (including readers of the blog) have heard me talk about my daily “big-ass salad.” It’s been my lunch of choice for a couple of decades at least, and I don’t see that ever changing. Over the years I’ve adapted it to my personal tastes, nutritional experiments, and—lately—my keto practice.

Some people minimize vegetable intake when they’re eating keto. I’ve never found that necessary or beneficial. In fact, I highly recommend plenty of above-ground vegetables and even berries for an optimally varied, nutrient-dense keto diet. That’s my Primal take because personally I practice keto with an eye toward strategy, not restriction.

So, what about the fat? With fat comprising up to 75% of keto energy sourcing, you can bet we’re talking about more than lettuce. This salad is no side dish for sure. I get a large portion of my fat intake from it every day—keto weeks included. With a whole avocado, a generous chunk of Emmental cheese (my favorite cheese when I’m in ketosis), and a hefty (i.e. jaw-dropping) dose of my own PRIMAL KITCHEN® Caesar Dressing with all the rich goodness of avocado oil, I literally call this my fat bomb salad. See if it won’t make you a keto salad believer.

Ingredients:

Ingredients_Keto_Salad

  • Lettuce (I prefer a mix of romaine and dark leafy greens.) 
  • Cherry Tomatoes 
  • Chopped Avocado
  • Broccolini 
  • Shaved Emmental Cheese
  • PRIMAL KITCHEN® Caesar Dressing 

Instructions:

Instructions_Keto_Salad

Toss together the cut vegetables with mixed greens. Shave my favorite cheese, Emmental, over the entire salad. Smother with PRIMAL KITCHEN® Caesar Dressing (no skimping allowed). Then enjoy. 

Final Fat Bomb Salad

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20 thoughts on “Mark’s Big-Ass Keto Salad”

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  1. JUST CURIOUS – LOVELY SALAD – BUT NO OTHER PROTEIN SOURCE IS INCLUDED???

    1. I would imagine that this is just the “base” of the salad. Mark has said in other posts that he typically takes whatever leftover protien he has on hand and uses that in his salad.

    2. Keto is a 75% fat (or more) 20% protein 5% carb diet. You don’t need protein in every meal.

      1. I’ve been doing a veggie smoothie for lunch this summer – some greens, cucumber, an avocado and tomato juice and sriracha. I have to say, when I eat protein for lunch, I am often not hungry for dinner. When i have my green smoothie, I get hungry a lot earlier.

    3. The cheese is protein. Plus there is probably a little protein in his salad dressing (not much).

  2. I make a similar salad daily but with the addition of a soft-hard boil egg/s. I eat Romaine lettuce like there’s no tomorrow, but when I don’t have any, I base the salad on a nice portion of micro or baby greens. FYI, Still hoping for reasonable shipping overseas.

    1. both lists avocado and shows a picture of a whole one in the picture.
      .

  3. My Friday Night Keto Salad- romaine and arugula with cherry tomatoes, broccoli, sardines, hard boiled egg, avocado, onion and Primal avocado oil. Now this is a great start to the weekend.

  4. Question about using dairy – i know primal/paleo doesn’t include dairy but keto does. If paleo/primal is right, why add dairy to keto? Is there a primal-keto diet? I’m new to paleo/primal and now checking out the keto diet that seems to be the new rage. Can someone fill me in on why dairy is back on the table? Thanks!

    1. Jennifer,

      While Primal and paleo are related, they’re not the same. Mark has always sanctioned dairy as long as you can tolerate it, with emphasis on full fat varieties.

      Think about this way. Keto, like Atkins for example, are diets based around limiting or excluding a macro nutrient.

      Primal/ paleo limit or exclude certain foods we haven’t evolved to eat (though Mark’s emphasis is on optimal health, not reenactment).

      You can do Keto or Atkins according to primal/ paleo principles or not (think Atkins bars, low carb bread, artificial sweeteners).

      My wife always says she doesn’t understand the difference between paleo and Atkins. I tell her that Atkins (keto) is explicitly low carb while paleo is not (except in comparison to SAD), although many who switch to paleo are looking to lose weight, and thus tend to also be low carb.

      1. Atkins is not keto. (Keto is HIGH fat, very low carbs and “MODERATE” protein); while (Atkins is HIGH fat, low carbs and “HIGH” protein).

  5. Seriously not trying to be snarky, but this is a small ass salad that’s more fruit than vegetable. I have a lot to learn about keto.

    1. Yeah, it’s a little snarky. You’ll notice there aren’t any amounts listed. The salad can be as big as you want – eat to satiety. For me, if the lettuce covers my plate (I don’t use a bowl), then I put everything else on top, I’m going to be full.

  6. I see those micro greens being used!!! Micro basil is my favorite and super easy to grow your own. And I will use the goat cheese that I make from my goats instead of the Emmental (although I am curious). Also think about adding some pesto!