This cantaloupe melon, arugula and feta salad is a wonderfully refreshing low carb recipe to try this summer!
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If you're looking for a light and refreshing salad – try this one! The flavor combination works really well: the slightly spicy arugula leaves, the soft sweet melon, and the creamy feta cheese – all seasoned with a super simple dressing.
I classify melon as the second-lowest fruit in the carbohydrate chart – the lowest being berries. A cup of diced cantaloupe contains about 11 net grams of carbohydrate, so although not super low, when mixed in this salad with everything else, the carb count balances out quite nicely. It's definitely possible for someone on a ketogenic diet to include cantaloupe in moderation!
If you want to know more about carbs in cantaloupe, check out one of my go-to resources, Nutrition Data. It's an excellent source of vitamin K, niacin, vitamin B-6, folate, magnesium, and potassium. And if you want to learn about carbs in fruit – check out my guide to Low Carb Fruit!
What's in this Article?
How to Make Cantaloupe, Arugula and Feta Salad
To a large serving bowl, add chopped cantaloupe melon, arugula leaves, halved cherry tomatoes, and finely chopped green onions. Toss the salad to mix well. Scatter some feta crumbles over the top.
To prepare the dressing, add white wine vinegar, olive oil, salt and pepper to a screw-top jar or similar, then shake to mix. Pour it over the salad just before serving.
This salad works beautifully as a summer appetizer for four people, or as a side salad to grilled meat or fish.Cantaloupe, Arugula and Feta Salad - a refreshing #lowcarb recipe for the summer! Click To Tweet
- ½ medium cantaloupe melon, deseeded and chopped
- 4 cups arugula leaves
- 10 cherry tomatoes, halved
- 2 green onions, finely chopped
- ¼ cup feta crumbles
for the dressing
- 2 tbs white wine vinegar
- 4 tbs olive oil
- salt and pepper
- Add the melon, arugula leaves, tomatoes, and green onions to a large bowl. Toss the salad to mix well. Scatter the feta crumbles over the top.
- To make the dressing, add white wine vinegar, olive oil, salt and pepper to a screw-top jar or similar, then shake to mix. Pour it over the salad just before serving.
7g net carbs per serving
Nutrition InformationYield 4 Serving Size Quarter of the recipe
Amount Per Serving Calories 187Total Fat 16gSaturated Fat 3gCholesterol 8mgSodium 127mgCarbohydrates 8gNet Carbohydrates 7gFiber 1gSugar 7gProtein 2g