FREE 5-Ingredient Recipe EBook

• Why You’ll Love This Arugula Salad Recipe
• Ingredients & Substitutions
• How To Make Arugula Salad
• Recipe Variations
• Storage Instructions
• What To Serve With Arugula Salad
• More Arugula Salad Recipes
• Arugula Salad Recipe card
• Recipe Reviews

When I need an easy side dish and don’t have the time (or the ingredients in my fridge) to make anything fancy, I turn to this arugula salad recipe ! This green salad goes with everything, it doesn’t require any special ingredients, and I can make it in just minutes. The lemon vinaigrette dressing makes this dish!

Why You’ll Love This Arugula Salad Recipe

• Fresh, peppery arugula
• Zesty lemon vinaigrette dressing
• Simple ingredients
• 10 minutes from start to finish
• Naturally low carb and healthy
• Simple, yet elegant

Ingredients & Substitutions

Here I explain the best arugula salad ingredients, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

This classic arugula salad needs 3 simple ingredients, but can easily include other flavorful additions. (See variations below!) Here’s what you need for the basic version:

• Arugula – You can use baby arugula or regular arugula leaves. The same recipe also works with baby spinach, mixed greens, or even kale.
• Pine Nuts – As an alternative to toasted or raw pine nuts, you can try using walnuts, almonds, pecans, or sunflower seeds for crunch.
• Shaved Parmesan Cheese – This dish also works with crumbled feta cheese, grated pecorino Romano, or creamy goat cheese.

Arugula Salad Dressing:

The zesty lemon vinaigrette dressing adds bright flavor to the salad. Here’s what I use to make it:

• Extra Virgin Olive Oil – You can also use avocado oil, or your favorite neutral salad oil.
• Lemon Juice – For the best flavor, use fresh lemon juice. You can swap in other acids too, such as balsamic vinegar.
• Dijon Mustard – You can use yellow mustard, whole grain mustard, or spicy brown mustard to bring a different flavor profile to the dressing.
• Italian Seasoning – Make homemade Italian seasoning in just 5 minutes, or use a store-bought mix.
• Garlic Powder – For subtle garlicky flavor.
• Sea Salt & Black Pepper – Kosher salt works as well instead of sea salt.

VARIATION: Make a sweet dressing!

Add 1-2 teaspoons of honey (or even maple syrup) if you want some sweetness. (You can also use zero sugar honey , if you want a sugar-free salad dressing that’s still sweet.)

How To Make Arugula Salad

This section shows how to make an arugula salad, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

1. Make the dressing. In a small bowl, combine arugula salad dressing ingredients. Whisk until emulsified. (You can also just shake the dressing in a glass mason jar if you’re making extra to store for later.)
2. Assemble the salad. Place arugula into a large bowl. Add pine nuts and parmesan cheese.

1. Toss together. Drizzle vinaigrette over the top and toss until the arugula is well coated. Serve right away.

Recipe Variations

There are lots of variations you can make using this simple arugula salad recipe as a base:

• Watermelon – For a watermelon arugula salad, add chunks of fresh watermelon, replace the parmesan with feta cheese, and add fresh herbs (such as fresh mint) if you like.
• Strawberries – Add sliced strawberries, sliced red onions, diced avocado, and pecans. This strawberry arugula salad would be a bit similar to strawberry spinach salad .
• Apples – Thinly sliced apples (or pears) work well to add natural sweetness. You can also dice them if you want some in every bite.
• Goat Cheese – Make an arugula goat cheese salad by swapping the parmesan with goat cheese. You can also combine this with any of the other options on this list.
• Fresh Vegetables – Add halved cherry tomatoes or diced cucumbers.
• Protein – Topped with baked chicken breast or grilled salmon for a complete meal. You can also add steak for a steak salad .

Storage Instructions

If you’ll have leftovers of this delicious salad, store the greens separate from dressing in an airtight container, and refrigerate for up to 2-3 days. The dressing stores well in a glass jar in the fridge for 1-2 weeks. Add the dressing just before serving. (The salad does not store well with the dressing already added, as the arugula will get soggy.)

What To Serve With Arugula Salad

Pair this simple salad with a main dish for a complete meal or add some protein to enjoy it as a light lunch. Here are some of my go-to ways to serve with arugula salad recipes:

• Chicken – Serve this salad as a side dish with grilled chicken legs or BBQ chicken legs in the summer or baked chicken legs in the winter. If you prefer white meat, make baked chicken wings or lemon garlic chicken .
• Salmon – Try classic pan seared salmon (the lemon butter sauce is irresistible!), rich and creamy Tuscan salmon , or fancy stuffed salmon with crabmeat for a special meal. You can also make grilled salmon in the warm months.
• Pasta – Arugula salad recipes are a great light side for heavier pasta dishes! For a fresh, light, but still comforting take, serve it with eggplant lasagna or top zucchini noodles with alfredo sauce .
• Steak – Take it to the next level by serving it alongside a juicy steak, whether it’s a succulent ribeye , tender filet mignon , or flavorful sirloin . For a lighter option, thinly slice grilled steak and toss it into the salad for a protein-packed lunch or dinner.
• Stuffed Dinners – This salad makes the perfect simple side to stuffed portobello mushrooms , lasagna-style stuffed peppers , stuffed tomatoes , and even spinach stuffed chicken .
• Soup – Make a soup salad and breadstick meal with chicken stew or zuppa Toscana .

More Arugula Salad Recipes

Try more simple arugula salad recipes that create fresh flavors with effortless prep:

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 5 oz Arugula ▢
• 1/3 cup Pine nuts (toasted or raw) ▢
• 1/2 cup Parmesan cheese (shaved) ▢

Lemon Vinaigrette:

• 1/3 cup Extra virgin olive oil ▢
• 2 tbsp Lemon juice (preferably freshly squeezed) ▢
• 1 1/2 tsp Dijon mustard ▢
• 1/2 tsp Italian seasoning ▢
• 1/4 tsp Garlic powder ▢
• 1/2 tsp Sea salt (to taste) ▢
• 1/8 tsp Black pepper (to taste) ▢

Instructions

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

1. In a small bowl, combine the olive oil, lemon juice, Dijon mustard, Italian seasoning, garlic powder, salt, and pepper. Whisk until emulsified.
2. Place the arugula into a large mixing bowl . Add pine nuts and parmesan cheese.
3. Drizzle vinaigrette over the top and toss until arugula is well coated. Serve right away.

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 1/2 cups

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.

Arugula Salad Recipe

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.

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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!)

Arugula Salad

You’ll love this arugula salad recipe with parmesan, pine nuts, and tangy lemon vinaigrette dressing. Easy to make in just 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/arugula-salad/

Ingredients

• 5 oz Arugula
• 1/3 cup Pine nuts (toasted or raw)
• 1/2 cup Parmesan cheese (shaved)

Lemon Vinaigrette:

• 1/3 cup Extra virgin olive oil
• 2 tbsp Lemon juice (preferably freshly squeezed)
• 1 1/2 tsp Dijon mustard
• 1/2 tsp Italian seasoning
• 1/4 tsp Garlic powder
• 1/2 tsp Sea salt (to taste)
• 1/8 tsp Black pepper (to taste)

Instructions

1. In a small bowl, combine the olive oil, lemon juice, Dijon mustard, Italian seasoning, garlic powder, salt, and pepper. Whisk until emulsified.
2. Place the arugula into a large mixing bowl . Add pine nuts and parmesan cheese.
3. Drizzle vinaigrette over the top and toss until arugula is well coated. Serve right away.

Maya’s Recipe Notes

Serving size: 1 1/2 cups

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. :)