Jennifer Aniston Salad

Prep: 10 min Cook: 10 min Total: 20 min Servings: 1
Annie Lampella @ Ketofocus

By Annie Lampella, Pharm.D.

Published October 3, 2023 • Updated February 1, 2026

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Jennifer Aniston's go-to lettuce-less salad is packed with vegetables, crunchy pistachios, and plant-based proteins for a high-protein, keto-friendly meal you can throw together in minutes.

Want to look like Jennifer Aniston? Just eat this meal everyday for lunch.

Okay, okay. Maybe Jennifer Aniston’s salad won’t guarantee you will get a body like hers. I’m sure that has more to do with the years of Pilates, yoga and Pvolve training she has done. But, this salad is the complete meal – loaded with plant-based proteins, vegetables and healthy fats. Every bite is packed with flavor! Seriously, who knew eating healthy tasted this good?

A colorful plate of salad on a small stack of white plates with a fork behind. The salad consists of beans, rice, feta cheese, purple onion and cucumber.

What is the Jennifer Aniston salad?

This isn’t your typical salad. It’s not filled with lettuce as a base like a chef salad. The Jennifer Aniston salad doesn’t even contain lettuce. It’s a TikTok salad trend inspired by a meal the actress ate regularly on the set of Friends. The original uses cooked quinoa or bulgur wheat, chickpeas, cucumbers, onion, pistachios, feta cheese, parsley and mint tossed in a lemon vinaigrette (olive oil and lemon juice).

Ingredients grouped together for the Jennifer Aniston salad.

How to make the Jennifer Aniston salad low-carb

This easy, high-protein salad has a great mix of textures and flavors.

  • Cauliflower rice – Instead of quinoa or bulgur wheat, this keto version swaps in cauliflower rice. Quinoa is high in protein but loaded with carbs, so cauliflower rice keeps things low carb. Not a fan of cauliflower? A special cooking technique gets rid of the smell and flavor.
  • Lupini beans – The original salad uses chickpeas, which are a solid plant-based protein but loaded with carbs. Lupini beans have a similar flavor and texture to chickpeas, but the carbs are mostly fiber, making them a much better fit.

Not everything in Jen’s salad needs swapping. These ingredients stay:

  • Pistachios – Nutty flavor and satisfying crunch.
  • Feta cheese – Tangy and creamy.
  • Cucumber slices
  • Red onion
  • Fresh herbs – Mint and parsley give this salad a fresh, bright finish.
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Jennifer Aniston Salad

Prep 10m Cook 10m Total 20m 1 servings

Ingredients

  • 1 1/2 cups frozen cauliflower rice
  • 1 1/2 tablespoons extra virgin olive oil
  • 1 cup chopped cucumber
  • 2 tablespoons diced red onion
  • 2 tablespoons chopped roasted & salted pistachios
  • 1/2 cup lupini beans
  • 1/4 cup crumbled feta cheese
  • 2 tablespoons chopped parsley
  • 1 tablespoon chopped mint
  • 1 teaspoon lemon juice
  • 1/4 teaspoon freshly cracked black pepper

Step by Step Instructions

Step by Step Instructions

1
Prepare cauliflower rice

Heat a small skillet over medium-high heat. Add frozen cauliflower rice. Cook for 5-6 minutes, stirring occasionally until almost all of the visible moisture is out of the cauliflower. Add olive oil and a pinch of salt. Stir to combine. Remove from heat to cool.

A skillet with prepared cauliflower rice sits next to a sliced red onion, lemon, parsley and nuts.
Tip Cooking the cauliflower rice dry like this removes the smell and taste people hate about cauliflower.
Ingredients for this step
  • 1 1/2 cups cauliflower rice
  • 1 1/2 tablespoons olive oil
  • pinch of salt
2
Combine salad ingredients

In a large bowl, gently toss together the cooked cauliflower rice, chopped cucumber, red onion, pistachios, lupini beans, feta cheese, fresh parsley, fresh mint, lemon juice and pepper. Season with additional salt if needed.

A salad in a glass bowl with a wooden spoon stuck in the salad. A lemon squeezer sits nearby.
Nutrition Per Serving
496 Calories
35.5g Fat
23.3g Protein
13.7g Net Carbs
28.4g Total Carbs
1 Servings
Nutrition disclaimer

The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.

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Jennifer Aniston Salad

Frequently Asked Questions

How many calories are in the Jennifer Aniston salad?

This salad is meant to be a full meal. One serving has about 500 calories, 23g protein, 35g fat and 13 net carbs. To drop the carbs lower, check the substitution ideas above.

Are there any suitable replacements for lupini beans if I can't find them?

If you can't find lupin beans, just skip them. Add more cauliflower rice and cucumber in their place.

How many carbs are in quinoa?

One-half cup of cooked quinoa has about 20 grams of carbohydrates and 2.6 grams of fiber.

How many carbs are in chickpeas?

One-half cup of canned chickpeas has about 16 grams of carbs and 5.3 grams of fiber.

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A skillet with cooked cauliflower rice is next to a bowl of pistachios, half a lemon and half a purple onion.

Cook the stink out of the cauliflower

I know some of you turn your nose up at cauliflower. How can something that smells and tastes like cauliflower be a substitute for rice? I used to feel that way too…until I learned how to prepare it correctly so that it doesn’t taste or smell like the cruciferous vegetable but more like actual rice.  The trick is to use frozen cauliflower rice but don’t steam it or boil it! Instead, add the frozen cauli rice straight to a dry skillet and let it cook over medium-high heat until the majority of the moisture has evaporated. This gets rid of that nasty smell & flavor. Then add a splash of olive oil, season with salt & pepper and toss in any herbs or spices you like. The result is fluffy rice that tastes nothing like cauliflower.

Substitutions & Add-in ingredients

  • Cauliflower rice – Even though I’ve taught you how to prepare fluffy, good-tasting cauliflower rice, you still can’t do it? No worries. Just substitute with hearts of palm rice or riced zucchini.
  • Pistachios – The pistachios can be swapped with another nut like almonds, walnuts or pecans. For a nut-free option, sprinkle in roasted sunflower seeds instead. This will still give that crunchy texture and savory flavor similar to pistachio.
  • Cheese – Instead of feta cheese, try goat cheese. If dairy-free, try using your favorite vegan cheese. Besides vegan feta, there are some delicious varieties made from cashews.
  • Avocado – For more healthy fat, add in diced avocado.
  • Other herbs – If you aren’t a fan of mint, swap it for fresh thyme or try other fresh herbs.
  • Lupin beans – The traditional Jennifer Aniston salad recipe uses chickpeas. Lupini beans have a similar texture and flavor to chickpeas without the carbs. Black soy beans also work as a substitute.
  • Add more protein – Toss in some shredded chicken, cooked shrimp or hard boiled eggs to add extra protein.
A small white plate holding a portion of a lower carb version of the Jennifer Aniston salad made famous from TikTok. The plate is filled with cauliflower rice, lupini beans, cucumber, feta and red onion. A jar of black peppercorns sits behind.

Storage information & meal prep

This keto salad actually gets better when you make it ahead of time. The oil, lemon and seasoning soak into everything, so the flavors build overnight. Store the completed dish in an airtight container in the refrigerator for up to 5 days. Freezing is not recommended.
About the Author
Annie Lampella, Pharm.D.

Annie Lampella, Pharm.D.

Annie is a Doctor of Pharmacy, mom, and the recipe creator behind KetoFocus. With a B.S. in Genetics from UC Davis, she has over 14 years of experience developing family-friendly keto recipes based on the science of human metabolism.

Learn more about Annie View My Cookbook

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