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Kalyn's Kitchen

Crunchy Low-Carb Chopped Salad (and Announcing Weekend Food Prep)

I’m launching my new category for Weekend Food Prep ideas with this Crunchy Low-Carb Chopped Salad and through the years I’ve made this over and over on the weekend and eaten it during the week! Check out Weekend Food Prep to see more ideas to cook or prep on the weekend.

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Crunchy Low-Carb Chopped Salad found on KalynsKitchen.com

I’m not sure what originally inspired me to try a chopped salad minus lettuce and full of raw cruciferous vegetables, but this Crunchy Low-Carb Chopped Salad turned into a staple in my fridge. It’s perfect for those times you’re grilling or pan-frying fish or meat and need something quick to go with it, and I love a big bowl of this for a lunch salad as well. I love to make this salad on the weekend and keep the cut-up veggies in the fridge to make it easy to grab a healthy salad. And nothing keeps me on track with my eating than having something healthy like this Crunchy Low-Carb Chopped Salad in the fridge to start out the week!

And I’m updating the recipe for this keep-in-the-fridge salad of mine to introduce the new recipe category called Weekend Food Prep! If you follow me on Instagram, Twitter, or Facebook I’ve been hinting that the new category was coming, but I wanted to get a good selection of recipes there before I officially announced it. What you’ll find in the Weekend Food Prep category are recipes that you can cook or prep on the weekend and then reheat and eat or assemble and eat during the week. I’m slowly going through my huge recipe index and tagging all the recipes that make a lot of servings and are suitable for reheating leftovers later in the week, as well as recipes like this one where you prep a large amount of something for using later in the week.

It’s a huge job to look at each monthly archive page and pick the recipes that are suitable for Weekend Food Prep, and it will be months before I’m done with the whole category, so be patient. And if there’s a recipe on my site that you make on the weekend and eat during the week and I’ve haven’t come to yet, leave a comment on that recipe letting me know and I’ll add it to the new category! And if you haven’t previously focused on weekend cooking that much, I hope you’ll like the idea!

Crunchy Low-Carb Chopped Salad found on KalynsKitchen.com

Of course you can add any veggies you want to a keep-in-the-fridge salad mix like this, but my salad always uses lots of cabbage. The other veggies I almost always include are red cabbage, broccoli, cauliflower, and radishes! I focus on low-carb veggies most of the time, but carrots are good in this too if you don’t mind a few more carbs.

Crunchy Low-Carb Chopped Salad found on KalynsKitchen.com

I combine all the vegetables and store the salad mix in a huge plastic container with a snap-lock lid to keep it fresh in the fridge. Then when I want a tasty salad I just take out the desired amount and toss it with one of my favorite dressings and I’ve got a healthy salad for lunch or a side-salad for dinner!

Crunchy Low-Carb Chopped Salad found on KalynsKitchen.com

When I prepare some of the Crunchy Low-Carb Chopped Salad to eat I add things like almonds, grated cheese, peanuts, or chopped hard-boiled egg to the salad to keep it interesting!

More Salad Recipes for Weekend Food Prep:

Broccoli and Radish Salad with Gorgonzola
Low-Carb Loaded Cauliflower Mock Potato Salad
Sweet and Sour Broccoli Salad
Low-Carb Spicy Cilantro-Peanut Slaw
Low-Carb Marinated Cauliflower Antipasto Salad
Low-Carb Caesar Salad with Kale, Romaine, and Shaved Parmesan
Kalyn’s Perfect Taco Salad

Crunchy Low-Carb Chopped Salad

This salad is the perfect idea for Weekend Food Prep; cut up the veggies on the weekend and you’ll have Crunchy Low-Carb Chopped Salad to eat all week!



  • 4 cups chopped green cabbage
  • 2-3 cups chopped red cabbage
  • 3-4 cups chopped broccoli florets
  • 3-4 cups chopped cauliflower florets
  • 2 bunches radishes, washed, ends trimmed and cut in half
  • Other veggies you can use that keep well in the fridge include carrots, celery, jicama, and turnips. Use any combination of veggies that you prefer, and if this makes more than you will eat in a week you can definitely cut the recipe in half.

Salad Dressings and Toppings:

  • My favorite dressing to go on this is simply good old American ranch dressing made with buttermilk and a packaged mix, but I also enjoy other dressings such a Blue Cheese, Green Goddess or Caesar with this salad mix.
  • I like to add low-carb toppings like slivered almonds, peanuts, sunflower seeds, walnuts, grated cheese, crumbled Feta, crumbled blue cheese, or chopped hard-boiled eggs to keep the salad interesting. There are endless options for toppings, so get creative!


  1. Wash veggies in a salad spinner if needed and chop into bite-sized pieces.
  2. Store the salad mix in the fridge in a large container with a snap-tight lid. (Some people use a Ziploc bag for salad as well, but I’ve had better luck with a container like the one in the photo.)
  3. When you can a salad take out the desired amount, toss with dressing, add toppings as desired, and enjoy!


This combination of salad veggies is something Kalyn has been making for years for a keep-in-the-fridge salad to eat during the week.

All images and text ©

Crunchy Low-Carb Chopped Salad found on KalynsKitchen.com

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This Crunchy Low-Carb Chopped Salad is perfect salad for any low-glycemic or low-carb diet, including any phase of the South Beach Diet.

Find More Recipes Like This One:
Use the Diet Type Index to find recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, you can sign up for a free membership with Yummly and use the Yum button on my site to save the recipe and see the nutritional information. Another option is entering the recipe into this Recipe Nutrition Analyzer, which will calculate it for you.

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35 comments on “Crunchy Low-Carb Chopped Salad (and Announcing Weekend Food Prep)”

  1. I made this last week and it stayed fresh a full 7 days, even in a zippy bag. I was careful to squeeze out as much air as possible each time I closed it. Might have lasted even longer but we ate it all on the 7th day. We used slivered almonds on top and agree that of the dressings we tried, ranch was definitely the best with this. But seriously, how can something so basic be SO good? We loved the flavor combo and especially the crunch. I want to say for those who might be scared of the radishes that they worked great in this combination. Even though I’m a radish lover, I was skeptical. So glad I tried it anyway because this will be my go to work week salad mix from now on. By the way, the new weekend prep category is fantastic. Thank you so much for creating it!

  2. Thank you so much for taking the time to sort out your recipes for the new category! I cannot wait to browse it and plan for my weekend prep!

  3. Pingback: Top 20 Best Food Blogs On The Internet to Learn Yummy Recipes

  4. Nashbabe, what a fun comment. Thanks for letting us know it was a hit!

  5. My hubby goes back for seconds. That says it all.

  6. absolutely delicious. I am planning on a diet lunch for a few months, this seems like a perfect recipe.
    Thanks for sharing.

  7. AnnieEmm, I love the idea of adding sunflower seeds! Also agree that Rainbow Salad is a great name! Glad to hear the kids liked it.

  8. This was such a hit with my family. I did add sunflower seeds which are a staple here. Also, this was a great opportunity to get my kids to try a new veggie, the RADISH, and they loved it – well two out of three isn’t bad anyway. My 8 year old, who helped me make dinner last night and thus this salad, has renamed it the “Rainbow Salad”, making it all the more appealing to little girls. Cool, and thanks.

  9. jcorn, that sounds like it would taste good on this, but for anyone who’s a South Beach Dieter, be sure to use Splenda instead of sugar, or Agave Nectar for phase 2 or 3.

  10. Thanks for this recipe. One of my favorite dressings is one given to me by my mother and is simply a mixture, to taste, of mayonnaise (preferably homemade), cider vinegar and sugar. I prefer about a tablespoon of each ingredient with a heavier hand on the sugar, depending on salad ingredients. I’m going to use your mix and your dressing and see how it tastes. Thanks!

  11. It makes me happy that so many people like the sound of this. Apparently I’m not the only one who really likes the cruciferous vegetables. Love the idea of calling it “winter salad” and I think creamy yogurt dressing would taste great on this. I also agree with Sagari that this would taste great with the baked chicken strips.

  12. Do we need recipes like these after all the heavy foods over the holidays!!! Sounds so refreshing!!

  13. That could fill my winter salad cravings nicely. With a creamy yogurt dressing, I think (since I have to make my own)…

  14. I’m for every vegetables for salad. I think every salad will taste great when it’s accompanied by well-made dressing. We eat broccoli and cauliflower in winter, so we call it winter salad.

  15. Those fresh colors- beautiful! Love it, Kalyn!

  16. This picture makes my mouth water! Happy New Year to you…

  17. salad look great perfect with your olderpost baked chicken

  18. It looks so delicious! My family will go crazy over the veggie assortment.

  19. That’s te kind of salad I love to make on weekends cookouts. Yours is a great change and I will certainly include it to the mix tomorrow!

  20. this looks so great — healthy and perfect for those of us who are trying to make up for overindulging over christmas… 🙂

  21. Oooh! I do this all the time. I, um, hate most kinds of lettuce *runs and hides*– and don’t much like dressing, either, so I’ve been doing this since I was a little, little girl. Drives restaurants crazy… “Can I have a small salad… without lettuce, please?”

  22. I do find that the cruciferous vegetables make me feel a bit gassy if I don’t cook them first. Sometimes just a quick blanch will do the trick, but my favorite is to roast them and then add to salads. Except for cauliflower, which is banned from my kitchen!

  23. Thanks for the good feedback on this very simple idea everyone. When I thought about how healthy a salad like this would be and how much I liked all these veggies raw, I smacked myself on the forehead and went “Duh!” And it will definitely help with that “jeans won’t button” problem that’s so common after the holidays.

  24. Thank you for a very informative post, Kalyn. We eat cruciferous vegetables all the time but usually I just cook them. Raw cauliflower and broccoli is something I need to try soon!

  25. that sure looks super crunchy!

  26. They look so pretty delicious and nutritious! Thanks for the idea, I’ll give it a try.

  27. Wow, what a great looking salad. I just discovered this site and it has reknewed my love of the South Beach diet. I was looking for new ideas and recipes. Thanks so much!

  28. This looks delicious. And, considering I was not able to button my jeans this evening, I think it’s time I ate more salads and fewer “Christmas foods.” :0)

  29. That looks so pretty!

  30. This sounds delicious, especially after a holiday full of rich food. We have broccoli and cauliflower in the garden, and I think I have feta-yogurt dressing in the fridge…this might just be dinner! thanks, Kalyn! And happy New Year!

  31. this salad looks delicious. another things i´ll have to try out!

  32. Visualization is a wonderful thing Kalyn. You make me aware I can and should add broccoli and cauliflower to my slaw!

  33. This salad looks great. I am a huge fan of non-lettuce salads. And for me, they have to have enough ingredients to keep me interested — I am going to have to put this in my menu plan for next week.

    (happy new year!)

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