High-Protein Italian Antipasto Salad
Ham, cheese, and low-carb vegetables tossed together — ready in 15 minutes
This high-protein Italian antipasto salad cubes ham and cheese, then tosses them with broccoli, cauliflower, cucumber, cherry tomatoes, and olives in a sugar-free Italian dressing, like the bowl. Each serving has 25 g of protein and 5 g net carbs.
Low carb, sugar-free, and no pasta.
Why you’ll love this salad
- 25g protein per serving
- 5g net carbs
- Ham and cheese
- Ready in about 15 minutes
- Broccoli and cauliflower
- One bowl
Health notes
- Protein: Ham and cheese cubes.
- Low carb: Broccoli, cauliflower, cucumber. No pasta or sugar.
- Sugar-free: Sugar-free Italian dressing.
- Keto-friendly: Each serving stays around 5g net carbs if the tomatoes are measured.
Key element — use a sugar-free dressing
Some Italian dressings add sugar. Check the label so the 5g number holds, like the bowl.
Ingredients
Salad (4 servings)
- 8 oz deli ham or salami, cubed
- 6 oz cheese (cheddar, mozzarella, or provolone), cubed
- 1 cup broccoli florets
- 1 cup cauliflower florets
- 1 cucumber, sliced
- 1 cup cherry tomatoes, halved
- ¼ cup black olives, sliced
- 2–3 Tbsp sugar-free Italian dressing
- Dried oregano or Italian seasoning, to taste
- Black pepper, to taste
Swaps
- A sugar dressing or extra tomatoes: Not in the 5g number.
- No ham: Use more cheese or cooked chicken. Protein stays close.
- No olives: Carbs drop a little.
- Extra broccoli: Carbs stay low.
Instructions
| 1 | Chop. Cube the ham and cheese. Cut the broccoli, cauliflower, cucumber, and tomatoes into bite-size pieces. |
| 2 | Toss. Add everything to a large bowl. Pour the sugar-free Italian dressing over the top. |
| 3 | Season. Sprinkle with oregano and black pepper. Toss until coated. |
| 4 | Serve. Transfer to a serving bowl, like the photo. This batch makes 4 servings. |
Pro tips
- Use a sugar-free Italian dressing. Some bottles add sugar.
- Extra tomatoes raise the carbs. Measure them.
- Toss just before serving so the vegetables stay crisp.
- Chill 10 minutes if you want it colder.
- Macros are per serving, 4 from this bowl.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 280 |
| Protein | 25g |
| Net carbohydrates | 5g |
| Total carbohydrates | 7g |
| Fiber | 2g |
| Total fat | 17g |
| Sodium | 890mg |
Estimates based on ham, cheese, broccoli, cauliflower, cucumber, a measured amount of tomatoes, olives, and sugar-free Italian dressing, divided into 4 servings. A sugar dressing and extra tomatoes are not included.
Variations
No ham
Use more cheese or cooked chicken. Protein stays close.
No tomatoes
Skip them. Carbs drop a little.
Extra cheese
Add more cubes. Protein rises.
Herb
Fresh basil or parsley on top.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 2 days | Vegetables soften |
| Best fresh | Right away | Crispest when just tossed |
| Freezer | Not ideal | Vegetables turn soft |
FAQ
Test your knowledge
5 quick questions about this antipasto salad
1. Protein per serving?
2. Net carbs per serving?
3. What keeps the carbs at 5g?
4. About how long does this take?
5. What is not in the 5g number?
