Kalyn's Kitchen

Crunchy Low-Carb Chopped Salad

This Crunchy Low-Carb Chopped Salad is perfect to make for Weekend Food Prep and then you can eat it all through 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. And if you haven’t previously focused on weekend cooking that much, I hope you’ll like the idea!

What ingredients do you need for this recipe?

  • chopped green cabbage
  • chopped red cabbage
  • chopped broccoli florets
  • chopped cauliflower florets
  • radishes
  • See complete recipe for other optional ingredients you might like to add

Crunchy Low-Carb Chopped Salad process shots collage

How to make this food prep salad:

(Scroll down for complete printable recipe, including nutritional information.)

  1. 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.
  2. The other veggies I almost always include are red cabbage, broccoli, cauliflower, and radishes!
  3. 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.
  4. 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.
  5. 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!
  6. I love to add Gorgonzola or Feta cheese to this salad too, if that sounds good to you!
  7. When I prepare some of the Crunchy Low-Carb Chopped Salad to eat I also like to add things like almonds, grated cheese, peanuts, or chopped hard-boiled egg to the salad to keep it interesting!

Crunchy Low-Carb Chopped Salad found on KalynsKitchen.com

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 Parmesan
Perfect Low-Carb Taco Salad

Crunchy Low-Carb Chopped Salad found on KalynsKitchen.com

Crunchy Low-Carb Chopped Salad

Yield 10 servings of salad
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes

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 cups chopped red cabbage
  • 3 cups chopped broccoli florets
  • 3 cups chopped cauliflower florets
  • 2 bunches radishes, washed, ends trimmed and cut in half
  • (see notes for more options)


  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!
  4. 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.
  5. 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!


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. Nutritional information is for the vegetables only and does not include optional vegetables, dressing, or optional toppings. 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.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 48Total Fat: 0gSaturated Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 38mgCarbohydrates: 10gFiber: 4gSugar: 4gProtein: 3g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

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.

Pinterest image of Crunchy Low-Carb Chopped Salad

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    37 Comments on “Crunchy Low-Carb Chopped Salad”

  1. 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.

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

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

  4. salad look great perfect with your olderpost baked chicken

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

  6. 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!

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

  8. 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?”

  9. 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!

  10. 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.

  11. 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!

  12. that sure looks super crunchy!

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

  14. 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!

  15. 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)

  16. That looks so pretty!

  17. 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!

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

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

  20. 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!)