FREE 5-Ingredient Recipe EBook

• Why You Need My Artichoke Salad Recipe
• Ingredients & Substitutions
• How To Make Artichoke Salad
• Recipe Variations
• Storage & Meal Prep
• Serving Ideas
• Artichoke Salad (10 Minutes) Recipe card
• Gratitude Moment
• Recipe Reviews

One of the biggest reasons I love this artichoke salad is its versatility. It tastes fresh and bright in the summer months, but the ingredients are easy to find anytime, so I also make it for holidays and weeknight dinners all year. It also happens to be one of my favorite ways to use my roasted red peppers . Make this salad with me as an easy side dish for any occasion!

Why You Need My Artichoke Salad Recipe

• Burst of flavors and textures – With tender marinated artichoke hearts, peppery arugula, sweet and juicy tomatoes, crisp red onions, and a zesty Italian dressing, this salad offers big flavor fast .
• Quick and simple – This salad uses common ingredients, and not too many of them, so I often throw it together for last-minute gatherings. It’s ready in just 10 minutes!
• Great for any occasion – The freshness screams “summer”, the colors whisper “holiday season”, and the prep time totally says “weeknight dinner”. My artichoke salad does it all.

Ingredients & Substitutions

Here I explain the best ingredients for my salad with artichoke hearts, what each one does, and substitution options. For measurements, see the recipe card .

You need just 5 (very colorful) ingredients:

• Arugula – This is the base. Feel free to use other leafy greens, such as spinach, mixed baby greens, or even a bit of kale for a heartier texture. (If you use kale, I recommend massaging the dressing into it before adding the other veggies — see my kale salad recipe for the how and why.)
• Tomatoes – I used grape tomatoes this time, but lately I’ve been using cherry tomatoes because my kids prefer them. You can also chop some Roma tomatoes.
• Artichokes – Marinated artichokes are my go-to here their tender texture and punchy flavor, though you could make this salad with artichoke hearts from a can or even use the hearts from roasted artichokes .
• Roasted Red Peppers – I love roasting my own red peppers , but store-bought versions work just fine. Just check the label for any added sugar or preservatives. Feel free to use fresh ones, too!
• Red Onions – Slice them into thin half-moons to add a mild, sweet crunch. Green onions or shallots make great substitutes.

Italian Dressing:

This is a twist on my sugar-free Italian dressing . It’s made with the same basic ingredients, but for my artichoke salad, I took out the sweetener and added a little kick:

• Olive Oil – This is the base of the vinaigrette. I went with extra virgin olive oil , but you can totally swap it out with regular olive oil or even avocado oil.
• White Wine Vinegar – This emulsifies the dressing and adds zing. Apple cider vinegar, balsamic vinegar, or lemon juice would make good substitutes.
• Dried Herbs – I used dried oregano and parsley here, but feel free to mix it up with some dried basil, thyme, or Italian seasoning .
• Spices – I added garlic powder , sea salt, and a pinch of crushed red pepper flakes to bring a nice kick. You can also try a dash of smoked paprika or black pepper for an extra layer of flavor.

How To Make Artichoke Salad

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Combine the salad ingredients. Place the arugula, halved tomatoes, chopped roasted red peppers, chopped artichokes, and sliced red onions into a large bowl.
2. Make the dressing. In a small bowl, whisk together the olive oil, vinegar, dried herbs, and spices, until emulsified.
3. Toss it together. Drizzle the dressing over the salad and toss to coat.

TIP: Don’t dress the salad until you are ready to serve it.

It will get soggy if it sits in the dressing.

Recipe Variations

Like any salad, it’s easy to customize this one! Here are some variations you can try based on what you have on hand:

• Veggies – Jazz up your marinated artichoke salad with other marinated veggies, like olives, pepperoncini peppers, or capers. If you prefer to add something fresh, I recommend cucumbers.
• Cheeses – Fresh mozzarella pearls or crumbled feta cheese would work nicely here.
• Meats – If you want to make this salad more hearty, toss in some diced salami or even sliced grilled chicken . It reminds me of a lighter version of my antipasto salad , and I’ve eaten it for lunch this way.
• Dressing – My lemon vinaigrette or Greek salad dressing would taste great.
• Crunch – Add a few tablespoons of pine nuts or sesame seeds.

Storage & Meal Prep

This artichoke salad tastes best fresh, but you can store it in the fridge for a day or two if you keep the dressing separate.

You can meal prep the dressing up to a week in advance, though! I keep it in a glass jar, so that I can shake it right before pouring over the salad.

Serving Ideas

Whether you’re firing up the grill or eating indoors, my artichoke salad pairs with a variety of main dishes. Here are some of my faves:

• Chicken – In the summer months (a.k.a. right now), I like this salad with grilled chicken legs or grilled chicken thighs . Make my crispy air fryer chicken wings or baked chicken thighs for easy indoor options.
• Beef – There’s nothing like a juicy grilled burger on a sunny day, but if you’re in the mood for something a bit more upscale, my grilled steak recipe is just the ticket.
• Seafood – This is one of my favorite pairings, since the salad is so light and bright. My baked parmesan tilapia makes an easy sheet pan meal, but air fryer salmon is my absolute favorite. For date night at home, try grilled lobster or crab legs .
• Italian Mains – For a complete Italian-inspired meal, pair this artichoke salad with some eggplant rollatini , stuffed eggplant (yep, it’s July, so I’ve got eggplant on my mind), or for something creamy, Tuscan salmon or chicken marsala .

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 cup Grape tomatoes (halved) ▢
• 4 cups Arugula (packed) ▢
• 1 1/2 cups Marinated artichoke hearts (cut into bite size pieces) ▢
• 1/2 cup Roasted red peppers (cut into bite size strips) ▢
• 1/4 cup Red onions (optional, cut into thin 1/4 moons) ▢

Italian Dressing:

• 2 tbsp Extra virgin olive oil ▢
• 1/2 tbsp White wine vinegar ▢
• 1/4 tsp Garlic powder ▢
• 1/2 tsp Dried oregano ▢
• 1/2 tsp Dried parsley ▢
• 1/4 tsp Crushed red pepper flakes ▢
• 1/2 tsp Sea salt ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large bowl, combine all the salad ingredients.
2. In a small bowl, whisk together the dressing ingredients, until emulsified.
3. Drizzle the dressing over the salad and toss to coat.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size : 1 cup

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Artichoke Salad

Gratitude Moment

I first made this artichoke salad to enjoy on the deck with my family one summer. It was a whim of a dish using ingredients I had lying around, and it still reminds me of those days.

As our summer in Minnesota this year draws to a close, it’s very bittersweet. There is so much I love and so many memories here, but at the same time, life in Florida has been a new chapter that feels like a breath of fresh air (okay, sometimes very humid air ;)). Both experiences are gratifying in their own way.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Artichoke Salad (10 Minutes)

My easy artichoke salad is packed with marinated artichokes, roasted red peppers, sweet tomatoes, and a tangy dressing. Make it in 10 minutes!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/italian-marinated-artichoke-salad-recipe/

Ingredients

• 1 cup Grape tomatoes (halved)
• 4 cups Arugula (packed)
• 1 1/2 cups Marinated artichoke hearts (cut into bite size pieces)
• 1/2 cup Roasted red peppers (cut into bite size strips)
• 1/4 cup Red onions (optional, cut into thin 1/4 moons)

Italian Dressing:

• 2 tbsp Extra virgin olive oil
• 1/2 tbsp White wine vinegar
• 1/4 tsp Garlic powder
• 1/2 tsp Dried oregano
• 1/2 tsp Dried parsley
• 1/4 tsp Crushed red pepper flakes
• 1/2 tsp Sea salt

Instructions

1. In a large bowl, combine all the salad ingredients.
2. In a small bowl, whisk together the dressing ingredients, until emulsified.
3. Drizzle the dressing over the salad and toss to coat.

Maya’s Recipe Notes

Serving size : 1 cup

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)