Keto Fruit Salad with Berries, Avocado & Feta
How to Make a High Fat Low Carb Fruit Salad
If you’ve ever thought fruit can’t fit into a keto diet or low carb lifestyle, think again. This keto fruit salad recipe has only 3g net carbs per ½ cup serving, and 10g of nutritious, fuel-filled fats! The combination of sweet and tangy berries, creamy avocado, crunchy macadamia nuts, and rich feta cheese is bursting with fun flavor and texture. A deliciously simple high fat low carb fruit salad you can throw together in minutes!
Personally, I’ve evolved a lot in my relationship to diets and dietary lifestyles, to the point where I now don’t follow any specific eating plan—and I like it that way! But, I’ve tried so many different diets over the years, and I think it’s important for each of us to explore different ways of eating as we see for ourselves what’s right for our bodies.
So, for those who are trying out a ketogenic diet or just exploring limiting their carbohydrate intake, I highly recommend giving this keto berry salad a try. Of course, this recipe is also for anyone who just wants to try something deliciously different! Unlike your traditional fruit salad, this keto fruit salad has a wide variety of nutrients, and it’s heartier and more filling thanks to its fat content. The perfect addition to a satisfying breakfast!
When it comes to keto specifically, keep in mind: each body is unique and has a unique carbohydrate tolerance. For some, this low carb fruit salad might be just right for staying in ketosis. Whereas others may have a lower carb tolerance, and others may have a higher tolerance. It’s important to be mindful and learn what works for your body and your goals! And of course, this recipe is easy to adjust—either with more fat, or fewer carbs—to suit your needs.
Keto Fruit Salad Ingredients
- Lemon juice
- Macadamia nuts
- Fresh mint
- Feta crumbles
Of course, fruits are sources of carbs and natural sugars, which is why many might consider a keto fruit salad an impossibility. But, there are lower carb and higher fiber fruit options that you can explore, like strawberries and raspberries! Per 1 cup, these berries only contain 7-8g of net carbs, but they’re still deliciously sweet. From berries of all kinds, to startfruit, to kiwi—you can learn more on the many keto friendly fruits below.
Did you know that an avocado is technically a fruit?! But, they’re a unique type of fruit that’s rich in nutritious fats, not so sweet, and the bulk of their carb content is actually fiber. If you’re not a fan of avocado, feel free to omit it from this recipe—just know that this will reduce the fat and fiber content of your fruit salad. For a substitute, consider another high fat low carb option that’s also technically a fruit: olives!
In any fruit salad, lemon juice is a helpful addition that helps to keep the fruit fresher for longer, and the acidity highlights the natural sweetness and flavors in the ingredients. Feel free to substitute with lime juice for an alternative source of acid! However, be wary with using orange juice, which does offer acidity but also is higher in natural sugars and carbohydrate content.
Macadamia nuts are actually one of the best keto friendly nuts—with 22g of fat and only 1g net carbs per 1oz! Other high fat low carb options that you could use instead include pili nuts, Brazil nuts, pecans, and walnuts. In addition, almonds are also low in net carbs, just be aware that they’re not as rich in fats as macadamias. Be careful with options like cashews or pistachios, as these tend to be higher in carbs as well as lower in fats.
Personally, I think fresh mint is one of the best possible additions to a fruit salad! It’s cooling, refreshing, and pairs perfectly with sweet flavors. You’re welcome to omit it from this keto fruit salad recipe, or try an alternative fresh herb like basil or even rosemary.
Crumbled feta cheese has a creamy, tangy bite that pairs perfectly with sweet fruits, and it will hold its shape even amidst the juiciness of the fruits in your salad. Plus, it’s a rich source of fuel-filled fats! For a similar alternative, try crumbled goat cheese—or even serve your fruit salad in a bowl with some full-fat cottage cheese.
What Fruits Can You Eat on Keto?
As mentioned, there are several not-so-sweet fruits that we typically treat as vegetables which are suitable for a keto diet. A medium avocado, ¾ cup of olives, and 1 cup of cherry tomatoes each contains only 3-4g of net carbs. And, avocados and olives have the added keto benefit of also being rich in fats! But, there are also plenty of sweet fruits that you can eat on a keto diet, depending on your carb tolerance:
- Plums: 7g net carbs per medium fruit
- Raspberries: 7g net carbs per 1 cup
- Blackberries: 8g net carbs per 1 cup
- Kiwifruit: 8g net carbs per medium fruit
- Clementine: 8g net carbs per medium fruit
- Blueberries: 8g net carbs per ½ cup
- Strawberries: 8g net carbs per 1 cup
- Watermelon: 10g net carbs per 1 cup
Macronutrient Adjustments for Low Carb Fruit Salad
So, as we’ve discussed, we each have an individual carbohydrate tolerance. This means that the way each of our bodies metabolizes carbs will vary, which affects how many carbs an individual can eat and still remain in a state of ketosis. For some, this may mean eating only 1-2g of net carbs per meal. Personally, when I tried keto, I was able to eat 8-10g of net carbs at a meal. For others, they may be able to eat even more!
They key is to recognize that your body will be different from anyone else’s, and to do the investigation and research needed to find out what works for your body. So, depending on your carb tolerance, you may want to adjust the ratio of fat-to-carbs in this keto fruit salad recipe. Currently, this recipe is about 70% fat, with only 3g of net carbs—but it’s easy to increase or decrease the fat/carb content however you desire:
- To increase the fat content, add more avocado, macadamia nuts or feta cheese.
- To decrease the carb content, reduce the amount of fruit in the recipe from 1½ cups of berries to just 1 cup of berries total.
- Or, to increase the carb content (for those with a higher carb tolerance), add more fruits—or experiment with adding some higher carb fruits!
(Of course, if you’re just trying a lower-carb lifestyle and you’re not concerned with staying in a measurable state of ketosis, don’t worry about this!)
To see how this recipe is made—along with the rest of this breakfast bento box—check out my Bento Box Breakfast & Lunch video!
Keto Fruit Salad Recipe
- 1 cup strawberries quartered
- ½ cup raspberries
- 1 avocado medium, cubed
- 1 tsp lemon juice
- 10 macadamia nuts chopped
- 8 mint leaves chopped
- ¼ cup feta crumbles
- Add all ingredients to a large bowl and mix well to combine.
- Serve and enjoy!
- Store in an airtight container in the fridge for 5-7 days.
- Yields ~2½ cups keto fruit salad.