Keto Fruit Salad

Mixed Berry Fruit Salad Recipe

Fruit salads are often craved during the warmer months as they are refreshing and light on the stomach. They make for a perfect snack or dessert. However, a lot of fruit is high sugar, making them not keto friendly. This berry fruit salad can be enjoyed on a keto diet as it doesn’t contain all the carbs an ordinary fruit salad typically has. It is made with berries, particularly, strawberries, blackberries, blueberries and raspberries. These are tossed together with a sugar free syrup, lime and poppy seeds, which together make the perfect combination of zesty sweetness. Berries are a popular choice amongst those looking to lower their carb intake. All berries have various health benefits and they don’t all provide the same vitamins and minerals. So, by throwing all of these different berries together in a fruit salad, you end up with a colorful, delicious, hearty bowl packed with goodness and a lot of nutrients. The berries will give you a boost of energy, especially on a hot Summer day, due to the vitamins and antioxidants they contain.

This fruit salad works great as a brunch option, summertime dessert or a side dish for dinner. This keto fruit salad is also the perfect dish to bring with you to a potluck, to the beach, to a bbq or to a picnic as a refreshing snack. You can’t go wrong with a fruit salad! It is also vegetarian which means that it can be enjoyed even by certain people with other dietary restrictions. The lime in this dish adds a touch of tang and freshness. Whenever berries are in season, make sure to get your hands on them to make this incredible fruit salad! This keto fruit salad is also perfect for anyone who has a sweet tooth but is also trying to stay healthy. It is also a great way to sneak in more nutrients and fruit into your diet.

This is a quick and simple recipe to make and it can be prepared in under 5 minutes! All you need to do is add all the berries to a large bowl and stir in the syrup, lime juice and poppy seeds. Quite easy, right? Almost too simple to even call it a recipe! If you wish to make a larger batch, or if you prefer one fruit more than another, you can easily change the measurements of the ingredients.

Is Fruit Keto?

Most fruit that is found in a fruit salad, like bananas, peaches, melon, grapes and pineapple, are not keto friendly as they are high in sugar and carbs. However, some fruits such as, berries, avocado, tomatoes and cucumber are low in carbs and sugars, which makes them keto friendly when eaten in moderation, so you don’t need to cut out all fruit while on a low carb diet! In this recipe we use four different types of berries – strawberries, raspberries, blackberries and blueberries. These berries have the lowest carbs and sugars compared to other sweet fruit.

Strawberries

Strawberries are an excellent source of vitamin C, as well as manganese. One serving of strawberries has half of the daily requirement of Vitamin C, which is an immunity booster. They also contain a good amount of potassium and folate (vitamin B9). Strawberries are known to be very high in plant compounds and antioxidants, which can increase heart health, help control blood sugar and maintain healthy vision. 1 cup of fresh strawberries contains around 11.7 g total carbs, with 8.7 g of them being net carbs.

Raspberries

Raspberries are very nutritious. They are high in potassium which is necessary for heart function and it is also proven to lower blood pressure. Raspberries also have omega-3 fatty acids which can help prevent heart disease, as well as stroke. Like strawberries, they also contain manganese, a mineral which is essential for healthy bones and skin and which helps regulate blood sugar. There is less than 15 g of carbs per cup of raspberries, 6.7 g of them being net carbs.

Blackberries

Blackberries are a great source of vitamin C and vitamin K. They are also high in fiber, so they are a great addition to anyone trying to increase their fiber intake. Blackberries are another excellent source of manganese, potassium and calcium.  1 cup of fresh blackberries contains 13.8g total carbs, 6.2g of which are net carbs.

Blueberries

Blueberries are often labelled a superfood as they are low in calories and extremely good for you. They also have one of the highest levels of antioxidants amongst all fruit and vegetables. Blueberries are high in fiber, manganese, vitamin C and vitamin K. They are known to help maintain brain function, as well as improve memory. A cup of blueberries only has around 84 calories and around 21g of carbs, with 17.8g net carbs.

Substitutions

Instead of adding sugar, we use a sugar free syrup called allulose syrup to add a touch of additional sweetness and to help combine the berries. As a substitute, monkfruit blend sweetener can be used. You can also add other low carb fruit if you wish. However, we prefer our fruit salad exactly as it is written in this recipe!