Is Fattoush Salad Keto-Friendly?

  • Date: January 1, 2022
  • Time to read: 3 min.

So, let’s get into it, Is Fattoush salad keto-friendly? Yes and no, I know you hate it when you get this answer. Traditional Fattoush salad is high in carbs, so we would not recommend that for a keto diet. However, with a few small alterations, it can be made keto-friendly. Check out our top tips for making Fattoush keto-friendly below.

What Is Fattoush Salad?

A fattoush salad is a refreshing Middle Eastern salad containing cucumbers, tomatoes, lettuce, and onions, with spiced fried pita croutons and dressing that usually consists of oil and spices such as parsley, sumac, and garlic. Some fattoush salads will have other vegetables as well, such as peppers and radishes.  

A Keto-Cap (aka A Keto Recap!)

If you’re new to keto and want a bit more information, check out our keto beginners guide.

As a quick summary, if you need it, the keto (also known as the ketogenic diet) is a low-carb, high-fat diet.

The whole concept of the keto diet is that your body transitions from burning glucose, in simple terms, sugars or carbohydrates, to burning fat as its primary fuel source.

For a keto diet, people will restrict their macros to eating;

  • 70% of their calories from fat
  • 25% from protein
  • 5% from carbohydrates

Sticking to these macros for a period of time will put your body into a state of ketosis. Ketosis is when your body has transitioned from burning carbohydrates as its primary fuel source to burning fat for fuel. It is at this point that you will start to see and feel the benefits of the keto diet.

There are a lot of new terms and abbreviations that you may come across, sometimes it can feel like a new language that you need to learn. In order to help you out and keep you on the right track, we have created a keto terms and keto abbreviations guide, bookmark these to make your keto journey easier.

Some people can be put off the keto diet because of the side effects, however, these are only short-lived and the health benefits of keto far outweigh the side effects.

One of the main benefits which attract people to the keto diet is that it can cause significant reductions in insulin levels (by up to 75%) and blood sugar levels, which can be attractive to those that struggle with diabetes, amongst other health complaints.

What Is The Nutritional Value Of A Typical Fattoush Salad?

When looking at an authentic Middle Eastern fattoush salad, the approximate nutritional value would be:

  • Betwween 200-300 calories per serving
  • 16 grams of carbohydrates
  • 3-4 grams of protein
  • 3 grams of fiber
  • 50 milligrams of calcium
  • 1-2 grams of iron

The nutritional values can go up or down depending on how much you deviate from an authentic recipe.

How Many Net Carbs Are There In Fattoush Salad?

Depending on where you get your fattoush salad from, the nutritional content can vary slightly. In a typical, traditional fattoush salad, you will find between 10 and 12 net carbs. While it is a healthy salad, it is pretty high in carbs. 

Net carbs are calculated by misusing the amount of fiber from the total number of carbs.

Is Fattoush Salad Keto-Friendly?

A fattoush salad can be keto-friendly with some minor modifications. For example, you might want to substitute the pita chips or use less of them. 

However, if you are eating out and want to opt for a traditional fattoush salad, it can still be keto-friendly. You can ask for it without the pita or leave these to one side. You might just have to ensure you watch your carbs for the rest of the day if you indulge in one.

Are There Varieties Of Fattoush Salad That Are Not Keto?

One of the foundational ingredients in a fattoush salad is pita chips. An easy solution is to replace these with a low carb chip such as Edam chips. You will still have the same crispy texture so you’re not missing out.

Whipping up a keto-friendly pita from scratch is also a super simple way to get that delicious, signature crunch of a pita chip in a fattoush salad without going over your carb count for the day. 

Making your own keto-friendly dressing with olive oil, lemon juice, parsley, sumac, and garlic powder will give you that authentic fattoush salad taste without potentially high-carb additives if you go with a store-bought dressing. 

What Are The Health Benefits Of Fattoush Salad?

A fattoush salad is a healthy meal or side dish, consisting of many delicious and healthy vegetables and a small but healthy portion of grains. It is also not a high calorie salad and is suitable or adaptable to many diets and food preferences. 

The vegetables that go into a fattoush salad are also good sources of Vitamins C and A, and the salad gives you a decent amount of calcium and protein. 

Keto Top Tips

Staying hydrated on the keto diet is really important, for more on how much water you should be drinking, check out our guide to staying hydrated on the keto diet.

If you’re planning on dehydrating yourself(!) and drinking alcohol on the keto diet, check out our ultimate guide to drinking alcohol on a keto diet. Also, you may be interested in, how to recover from a cheat day.

Summary: Is Fattoush Salad Keto-Friendly?

No, traditional Fattoush salad is not keto-friendly, however, with a few quick alterations you can still enjoy Fattoush, remain in ketosis, and enjoy delicious foods.

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