Smoked Mackerel and Beetroot Keto Salad

This is one of my go-to recipes for a quick keto lunch. Lots of leaves, drizzled in extra virgin olive oil, lemon juice and balsamic vinegar. It’s zingy and refreshing, providing a good source of omega 3, antioxidants and polyphenols (especially from the balsamic vinegar and olive oil).

If you’re interested in brain health, one of the polyphenols,¬†oleocanthal (found in extra virgin olive oil) has been linked to a reduction in cognitive decline. There are many more health benefits to including a good quality extra virgin olive oil in your diet, such as regulating blood sugar, improved insulin sensitivity, higher calcium absorption and lower levels of LDL cholesterol. Look for cloudy, cold pressed, unfiltered extra virgin olive oils with a strong peppery taste, to gain maximum nutritional value.

Smoked Mackerel and Beetroot Keto Salad

If you’re in ketosis, go light on the beetroot and mackerel, to avoid being knocked out by the sugar content and protein.


  • 1 cup of shredded romaine lettuce
  • 1 cup of mixed leaves
  • 1/2 cup of rocket leaves
  • A portion of smoked mackerel
  • 1/4 cup of chopped beetroot
  • A generous drizzle of extra virgin olive oil
  • A drizzle of Balsamic vinegar
  • A squeeze of lemon juice


  • 1 tsp¬†seaweed flakes (for iodine)
  • 1 tbsp Nutritional yeast (for those B vitamins)
  • 1 sprig of fresh mint