A Refreshing Summer Berry Salad for Every Occasion

Introduction

Learn how to create a delectable summer berry salad that is perfect for the keto, low carb, and gluten-free diets. This mixed berry salad combines the vibrant flavors of ripe strawberries, raspberries, blueberries, and blackberries for a refreshing summertime meal. Whether you’re a meat lover or a vegetarian, this versatile salad can be easily customized to suit your preferences. So sit back, relax, and savor the fresh and healthy taste of summer with this delightful berry salad!

Calories, Net Carbs, Protein

One serving of our summer berry salad contains 591 calories, 24.4 grams of net carbs, and 48.6 grams of protein. It is gluten-free and fits well into low carb and keto diets. Compared to fast food and takeout options, our salad offers a nutritious alternative with high-quality ingredients.

Key Benefits

What makes our summer mixed berry salad worth the effort? Here are some compelling advantages that this recipe brings to the table:

  1. No Cook Summer Meal: This salad requires minimal effort and no cooking, making it an ideal option for hot summer nights.
  2. Easy Preparation: With pre-packaged salad mix and readily available berries, this recipe is low effort and convenient.
  3. Nutritious Ingredients: Berries are rich in vitamin C, fiber, and anthocyanins, which are linked to a lower risk of chronic diseases.
  4. Gluten-Free: Our salad is naturally gluten-free, perfect for individuals with celiac disease or non-celiac gluten sensitivity.
  5. Keto-Friendly: Packed with low-carb berries and non-starchy vegetables, this salad is compatible with most very low-carb diets.
  6. Festive Dish for Summer Holidays: The vibrant colors of this salad make it a perfect addition to summer holiday celebrations.
  7. Picky Eater Approved: Berries tend to be universally enjoyed, making this salad a hit even with selective eaters.
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Ingredients

To make our summer berry salad, you will need the following fresh and flavorful ingredients:

  • Spring mix or your favorite bagged salad blend
  • Microgreens
  • Chopped basil
  • Sliced strawberries
  • Blackberries
  • Blueberries
  • Sliced avocado
  • Freshly squeezed orange juice
  • Feta cheese crumbles
  • Toasted sunflower seeds
  • Grilled chicken breast

For the raspberry vinaigrette dressing, you will need:

  • Raspberries
  • A small chopped shallot
  • White wine vinegar
  • Extra virgin olive oil
  • Salt and pepper

Equipment

To whip up this delightful summer berry salad, gather the following equipment:

  • Good knife
  • Food processor
  • Salad bowls

How to Make Summer Berry Salad

  1. Start by preparing the raspberry dressing. In a food processor, blend raspberries, shallot, vinegar, olive oil, salt, and pepper until smooth.
  2. Refrigerate the dressing until you’re ready to serve to allow the flavors to meld.
  3. Assemble the salads by slicing the avocado and sprinkling it with orange juice to prevent browning. Slice the strawberries and grilled chicken breast.
  4. Divide the spring mix, microgreens, and basil between four bowls. Distribute the berries, avocado, grilled chicken, and sunflower seeds among the salad bowls. Top with feta cheese.
  5. Drizzle the berry vinaigrette over the salads just before serving, and enjoy!

Leftovers

You can store leftover salad in covered containers in the refrigerator for 1-3 days. To keep your salad fresh, store the raspberry vinaigrette separately and add it right before serving. Please note that fresh berries, especially raspberries, may only last 1-2 days in the fridge. If you’re planning for meal prep, ensure your berries are fresh to avoid spoilage. Additionally, cut avocados can discolor over time, even with the use of orange or lemon juice to minimize browning.

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Variations

Feel free to customize your summer berry salad by trying out these variations:

  • Swap out the spring mix for baby spinach, baby kale, romaine lettuce, or iceberg lettuce.
  • Experiment with different fruits, such as chopped peaches, plums, nectarines, apricots, boysenberries, or cape gooseberries, instead of some of the berries.
  • Choose alternative toppings like pecans, maple walnuts, or sliced almonds in place of sunflower seeds.
  • Substitute feta cheese with goat cheese (chevre) or blue cheese.
  • Explore different protein options, such as pulled pork, turkey, or salmon, if you prefer not to use chicken.
  • Replace raspberry vinaigrette with champagne vinaigrette, lime vinaigrette, or balsamic vinaigrette for a change of taste.

You can even transform this recipe into a refreshing fruit salad by adding fresh chopped mint and a drizzle of honey.

Expert Tips from a Dietitian

  • For lower calorie intake, reduce the amount of sunflower seeds to half or use fat-free feta cheese.
  • To increase energy, pair with bread or crackers and opt for chicken thighs instead of chicken breasts.
  • Include plenty of fresh fruits in your diet to promote weight loss and weight maintenance. Berries, in particular, are high in volume and low in calories, thanks to their fiber and water content.
  • Take advantage of local, in-season fruits that tend to be fresher and more budget-friendly.
  • Our salad offers a wide variety of berries, leafy greens, and protein compared to typical takeout salads, maximizing the health benefits and phytonutrients you’ll receive.
  • While fast food chain summer berry salads can be a decent choice, making your own allows you to control the quality of ingredients and enjoy a more diverse assortment of berries.
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More Healthy Salad Recipes

If you’re looking for more healthy salad recipes, give these options a try:

  • Orange Chicken Salad with Strawberries
  • Keto Cobb Salad
  • Canned Salmon Salad No Mayo (Keto)
  • Keto Greek Salad

Conclusion

Enjoy the vibrant flavors and health benefits of summer berries with our delightful summer berry salad recipe. This versatile dish caters to various dietary preferences while offering a refreshing and delicious experience. So join us in savoring the best that summer has to offer with Hook’d Up Bar and Grill’s signature summer berry salad!

Hook’d Up Bar and Grill