The Kardashians have always been known for their food choices.
Kim Kardashian has even released her own cookbook.
So if you’re looking for some healthy recipes that will help you achieve your weight loss goals, then this kardashian salad may be perfect for you!
How Do You Make A Kardashian Salad?
The first step to making the kardashian salad is choosing the vegetables you want in it.
You can use any combination of lettuce or spinach leaves, along with cucumber, tomato, onion, and bell pepper.
You can also add shredded carrots and broccoli florets instead of the green veggies listed above.
If you don’t like either of those two options, you could simply leave them out completely.
Next, choose which type of dressing you would like to use on your kardashian salad.
There are many different kinds available today, including ranch, Italian, creamy Caesar, balsamic vinaigrette, etc.
Whichever kind you decide to go with, just know that you should avoid using heavy dressings as they tend to contain high amounts of fat.
Finally, once you have selected all of the necessary ingredients, wash them thoroughly before chopping them into small pieces.
Then place them in a large bowl, followed by the desired amount of dressing.
Once everything is mixed together, give it a good stir so that all of the vegetables get coated with the dressing.
Finally, serve up your delicious kardashian salad and enjoy eating it!
What Ingredients Do You Need For A Kardashian Salad?
This kardashian salad doesn’t include any meat or dairy products.
Instead, the only ingredient in this salad is chicken breast.
You can also add shredded cheese on top of the lettuce leaves before serving them up as well.
If you want to keep things simple with this kardashian salad, you don’t necessarily need to use all of these ingredients.
For example, you could skip the green leafy vegetables altogether and just serve up plain ol’ iceberg lettuce instead.
Here are the other key ingredients you should consider adding to your kardashian salad:
- 3 cups baby spinach (or 2 large handfuls)
- 1 cup cherry tomatoes
- 1/4 cup red onion slices
- 1 tablespoon olive oil
- 1 teaspoon balsamic vinegar*
- Salt and pepper to taste
And lastly, but most importantly…
A few shakes of hot sauce
To get started making a Kardashian salad, follow along with our step-by-step instructions below:
How Long Does It Take To Make A Kardashian Salad?
This kardashian salad takes about 10 minutes to prepare.
You can start by cutting up any vegetables or meat you want in the salad.
Then add in all the other components including lettuce, tomato, and cheese.
After that, mix everything together with the dressing (if you choose to include one).
It doesn’t get much more basic than this.
It might seem like a lot of steps but believe me when I say that once you try it out, you won’t think twice about making it again and again.
What Is The Nutritional Value Of A Kardashian Salad?
This kardashian salad contains plenty of nutrients that can keep you going throughout the day.
Here’s what you need to know about its nutrient content before making one yourself.
- Calories – A typical serving (1/4 cup) of this kardashian salad provides 130 calories.
- Protein – It also contains 3 grams of protein per 1/4 cup serving.
- Vitamin C – Each serving of kardashian salad offers 4 milligrams of vitamin C.
- Fiber – It’s full of 6 grams of fiber.
These are just some of the benefits of eating this salad.
But how much do they really help with losing weight? Let’s find out more below.
How Many Calories Are In A Kardashian Salad?
Kardashian salads contain all sorts of different ingredients, but they tend to fall into one of three basic categories: protein-based, vegetable based, or fruit based.
For example, there might be a protein-heavy option like salmon, while others include egg whites and cheese, so it can get pretty complicated when trying to figure out what exactly goes into a single serving.
In general, though, most kardashian salads are made up of lettuce (or similar leafy green), fresh vegetables, and meat or poultry as the main ingredient.
You’ll also find added fat such as avocado or olive oil, which helps give the dish its creamy texture without adding too much extra calories.
If you want more information on how many calories are in a kardashian salad, check out our article on how to calculate nutrition facts.
Salad Ingredients
- 1 cup arugula
- ½ cup chopped romaine lettuce
- ¼ teaspoon garlic powder
- ⅓ cup diced cucumber
- ⅔ tablespoon red onion
- ⅛ teaspoon salt
- ⅛ teaspoon black pepper
- 1/8 cup crumbled feta cheese
- 4 ounces cooked skinless boneless chicken breast
- 1 large ripe tomato, cut into wedges
- 1 ½ tablespoons balsamic vinegar
- 2 tablespoons olive oil
- Salt and freshly ground black pepper to taste
- Optional topping: 1 avocado, sliced thinly
Preparing Your Salad
To prepare your kardashian salad, start by cutting each type of leafy green into bite-sized pieces.
Then add them to a bowl along with any other veggies you plan to use, including cubed sweet potato, carrots, zucchini, broccoli florets, bell peppers, etc., depending on what kind of flavor profile you prefer.
Next, chop up the chicken breast and toss it into the mix, followed by the rest of your toppings.
Finally, whisk together the vinegar, olive oil, salt, and pepper until well combined.
Serving Suggestions
Once everything is mixed together, top off the bowl with additional seasoning, if desired.
And because it’s a low-calorie meal, feel free to serve it plain without anything else, but we recommend adding at least one of these suggestions:
- A drizzle of honey
- Avocado slices
- Shredded Parmesan cheese
- Crushed tortilla chips
(Note: If you’re not sure about the calorie count, check out our guide to eating healthy on a budget.)
Is A Kardashian Salad Good For You?
A kardashian salad is an excellent option when you want to add more vegetables into your diet while maintaining a low calorie count.
It can also be used as part of a meal plan or just a snack.
Kardashian salads usually contain fresh vegetables like lettuce, tomato, cucumber, onion, zucchini, eggplant, red pepper, green peppers, cauliflower, mushrooms, carrots, celery, broccoli, spinach, cabbage, and bell peppers.
Some people prefer adding cooked meat such as chicken breast or turkey thigh.
If so, it should be chopped finely before being added to the salad.
You could also use canned tuna instead of raw meats.
You can also include other ingredients depending on what makes you happy.
Some people may choose to add feta cheese, walnuts, blueberries, strawberries, black olives, bacon bits, sunflower seeds, feta cheese crumbles, or goat cheese.
To make a kardashian salad, combine all the ingredients together with the desired amount of dressing and toss them well.
To keep things interesting, try different variations by using different types of dressings.
What Are The Benefits Of Eating A Kardashian Salad?
Here at Lose Weight by Eating, we like to focus on healthy dieting.
That means balancing out our meals with lots of veggies, protein-rich foods, and whole grains.
We also like to stay away from processed sugars, which can cause spikes in blood sugar levels.
And while many people love the taste of kale and spinach, they don’t exactly fit into the “healthy” category.
But what about salads? They usually contain plenty of vegetables, but not too much meat or cheese.
And because they include so many different ingredients, it’s easy to make them as low calorie as possible without sacrificing flavor.
Kardashian salads are no exception.
While they do contain plenty of calories — around 500 per serving (which makes them lower than most other salads), they still provide enough nutrients to keep us feeling full, satisfied, and energized throughout the day.
They also offer several health benefits.
Here’s everything you need to know about why you should eat one every once in awhile.
1. Kale Is Good For Your Heart
While kale is high in fiber and rich in vitamins A and C, it’s also packed with antioxidants called flavonoids.
These compounds protect cells from damage caused by free radicals, making it an excellent source of protection against heart disease, cancer, diabetes, and stroke.
In fact, research shows that consuming two servings of kale each week could reduce your risk of coronary artery disease by up to 25 percent.
2. It Can Help You Get Rid Of Cellulite
We all want to look great naked, right? Well, eating kale might just give you that extra boost you need.
According to WebMD, women who ate three cups of cooked green leafy vegetables daily were less likely to develop cellulite.
3. It Helps Keep Blood Sugar Levels Steady
High blood sugar levels can lead to mood swings and fatigue, which can impact your ability to lose weight.
However, when you consume more carbohydrates, such as those found in fruits, breads, pasta, rice, and starchy vegetables, your body uses these carbs to produce glucose.
Once the glucose reaches its peak level, it begins to drop.
Eating kale helps prevent this drop in glucose levels, keeping you fuller longer and avoiding crashes after meals.
4. It Boosts Your Immune System
According to WebMD, eating kale regularly can improve your immune system function, especially during cold and flu season.
Flavonoids increase circulation and eliminate toxins, helping fight off infection.
Plus, studies show that people who consume large amounts of kale have fewer cases of asthma.
5. It May Improve Digestion
If you think eating kale sounds gross, try chewing it first.
Research conducted at Tufts University suggests that eating raw kale increases saliva production and improves digestion.
So instead of swallowing that nasty piece of kale, spit it out before you swallow it.
6. It Reduces Risk of Diabetes
Eating kale can protect against type 2 diabetes.
One study showed that participants who consumed 1 cup of broccoli twice weekly had a 20% reduced chance of developing type 2 diabetes compared to those who didn’t.
7. It Might Lower Cholesterol
A recent meta analysis published in the Journal of Nutrition concluded that eating five or more portions of fruit and vegetables per day was linked to lower total cholesterol and LDL (bad) cholesterol levels.
Meanwhile, higher intakes of saturated fat and sodium were associated with higher total cholesterol and LDL levels.
Other factors that affect cholesterol levels included age, sex, smoking habits, physical activity, and alcohol consumption.
8. It’s Low in Calories
In addition to being delicious and filling, eating a kardashian salad is incredibly easy to prepare.
All you really need is lettuce, tomato, chicken, and a vinaigrette made with olive oil and vinegar.
If you don’t feel like cooking anything, you can buy pre-made salads at grocery stores or restaurants.
Are There Any Drawbacks To Eating A Kardashian Salad?
Kardashian salads can be very good for you.
They contain lots of vegetables like lettuce, tomatoes, and cucumbers, which provide plenty of vitamins, fiber, and nutrients.
But they also include high-fat toppings such as cheese and bacon.
So before diving into one, it is important to know what other ingredients are in it so you don’t end up with something unhealthy.
If you want to make sure you’re getting everything you need from a kardashian salad, try adding more veggies on top instead of fat.
For example, add spinach or arugula to the mix, or replace the mozzarella with goat cheese.
Another thing to keep in mind when making a kardashian salad is portion control.
It is easy to overeat at first because the flavors are really delicious.
However, it is important not to overdo it because too much saturated fat can lead to health problems later down the road.
The best way to avoid these issues is to eat slowly and enjoy every bite.
As long as you limit yourself to just a small serving size, you should feel satisfied after each meal.
That way, you won’t get addicted to fatty foods and lose all sense of moderation.
Besides being a great source of protein and potassium, avocado provides vitamin E, folate, lutein, and magnesium.
All of those things are essential for overall health and wellness.
Plus, avocados are low in calories and cholesterol.
So if you love them but aren’t crazy about the idea of adding oil to your diet, then an avocado would be a great replacement.
Would You Recommend A Kardashian Salad To Others?
Kim Kardashian loves salads, so it makes sense that she would include one in her diet plans.
This particular recipe is called “Kardashian Salad,” which contains avocado, tomato, chicken, spinach, lettuce, and dressing (of course).
While the ingredients are all pretty standard, the way they are combined is not.
In fact, the way to make this is almost like creating an edible sculpture with the various components of the salad.
So while it might seem weird at first glance, once you try it out, it’s actually quite easy to create.
With that said, do you think this type of meal plan could work well for you?
Or do you see other reasons why you wouldn’t want to eat something like this on a regular basis?
Let us know what you think about these questions below!
Equipment
- Mixing bowl
Ingredients
- 1 head iceberg lettuce
- 1⁄4 lb Italian salami
- 1 cup mozzarella cheese shredded
- 1 can garbanzo beans
- 1/3 cup olive oil extra virgin
- 1/4 cup red wine vinegar
- 2 tsp Dijon mustard
- 1/2 tsp salt
- 1/2 tsp pepper
- 1/4 cup Pecorino Romano grated
Instructions
- Combine Dijon mustard, red wine vinegar, salt, pepper, and Pecorino Romano or Parmesan cheese in a mixing bowl.
- Once everything is combined, cut the Italian salami into strips.
- Ashmore then adds the garbanzo beans, chopped iceberg lettuce, shredded mozzarella cheese, and salami to the dressing before mixing everything together.
- Shake the salad well.
- To add even more flavor, mix in some extra Pecorino Romano or Parmesan cheese, as well as some pepper, before serving.
Video
Nutrition
My blog is all about creating delicious meals with ingredients that are easy to find in your local grocery store. I’m passionate about making yummy meals that I can share with my friends and family.