Vegan Keto Kale Caesar Salad (gluten-free, nut-free, coconut-free)

Vegan Keto Kale Caesar Salad (gluten-free, nut-free, coconut-free)

A lot of the time, I draw recipe inspiration from non-vegan and non-keto dishes I see in a magazine or on a restaurant menu. This vegan keto kale Caesar salad is no exception. I saw a vegan Caesar salad at a restaurant the other day that featured crispy chickpeas and a cashew Caesar dressing. I would have ordered it, but this place also had Beyond burgers on the menu and sides of Buffalo Brussels sprouts…and I think you can probably guess what I ordered… But anyway, I went home and was still thinking about that Caesar. It just looked so good, and thought that it could probably be adapted to be low carb and keto-friendly pretty easily.

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So, here we are. The key to the nutritional value of this salad is the dressing. Like with a lot of sauces and dressings, you’ll notice I used hemp seeds here. Not only are hemp seeds rich in quite a few minerals, but they’re also loaded with protein and omega-3 fatty acids. Hemp seeds also blend up really nicely to make a creamy dressing and don’t impart too much flavor on their own.

a jar of creamy low carb vegan keto caesar dressing with a small spoon
Mmm, look at that creamy dressing. I could dive right into that!

Okay, so it seems like kind of a lot of work for just a salad, but it’s really tasty and totally worth it. Plus, once you’ve made up the constituent parts (i.e., the dressing and “croutons”), you can whip up the actual salad part in no time flat. It’s even quicker if you buy the pre-washed and pre-chopped bagged kale, which I 100% do. If you make this vegan keto Caesar salad, I’d love to hear about it on social media or in the comments below!

two plates of low carb vegan keto kale caesar salad with dressing, lupini beans and faux parm

Substitutions & Notes on Making Vegan Keto Kale Caesar Salad (gluten-free, nut-free, coconut-free)

  • Hemp seeds can be subbed for sunflower seeds, cashews or sesame seeds. Keep in mind that cashews are higher in carbs, though! The sesame seeds do have a more distinct flavor, so if you don’t like tahini, I don’t recommend that substitution.
  • For a protein boost, add on some baked tofu (or baked hemp tofu).
  • To reduce the amount of carbs, you can use Romaine lettuce instead of kale – I really like kale, so that’s just what I use, but it is a bit higher in carbs than many lettuces.
  • If you want a little more flavor on top, replace the nutritional yeast with the faux parm sprinkles from my Vegan Keto cookbook!
  • To make this soy-free, substitute the soy sauce for coconut aminos and the lupini beans with roasted pepitas.
  • If your blender doesn’t work with smaller batches of sauces, just double the dressing recipe and save some for later.
  • If you’re storing this for more than one day in the fridge, I recommend keeping the lupini croutons separate, as they will get soggy if mixed in with everything else!
  • While I strive to provide accurate nutrition information, different brands and varieties of ingredients have different nutritional values, so your calculations may vary.

Vegan Keto Kale Caesar Salad (gluten-free, nut-free, coconut-free)

Prep Time: 5 minutes

Total Time: 5 minutes

Category: entree

Cuisine: vegan keto

Yield: 4

Serving Size: 1/4 recipe

Calories per serving: 235

Fat per serving: 15.1g

Carbs per serving: 8.2g net

Protein per serving: 16.8g

Fiber per serving: 6g

Vegan Keto Kale Caesar Salad (gluten-free, nut-free, coconut-free)

This simple kale caesar is loaded with flavor, protein and omega-3 fatty acids.

Ingredients

    For the Lupini Croutons
  • 1/2 cup (83g) lupini beans, drained
    For the Dressing
  • 1/2 cup (80g) hemp hearts
  • 1/2 cup (120ml) water
  • 2 tbsp lemon juice
  • 1 tbsp mustard (I like either Dijon or spicy brown here)
  • 1 tbsp soy sauce, tamari or coconut aminos
  • 2 tbsp nutritional yeast
  • 1 clove garlic
  • salt and pepper, to taste
    For the Salad
  • 4 cups (10oz/283g) chopped kale
  • 1/4 cup (20g) nutritional yeast

Instructions

  1. To make the lupini croutons: Air-fry the beans at 375°F (190°C) for 15 minutes. Alternatively toss with 1 tsp olive oil and bake at 375°F (190°C) for around 45 minutes according to the directions here.
  2. To make the dressing: Process everything in your food processor or high speed blender until smooth.
  3. To assemble the salad: Toss the dressing and kale together and top with the croutons and nutritional yeast or faux parm sprinkles.
https://meatfreeketo.com/vegan-keto-kale-caesar-salad-gluten-free-nut-free-coconut-free/


1 thought on “Vegan Keto Kale Caesar Salad (gluten-free, nut-free, coconut-free)”

  • That looks delicious! What are your recommended sources for lupini beans? My local grocery stores don’t have them.

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