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• Why You’ll Love This Goat Cheese Salad Recipe
• Ingredients & Substitutions
• How To Make Goat Cheese Salad
• Storage Instructions
• More Goat Cheese Salad Recipes
• Recommended Tools
• Goat Cheese Salad (Easy 25-Min Meal) Recipe card
• Recipe Reviews

If you’re tired of plain salad recipes , this summer goat cheese salad recipe is the perfect remedy. With its hearty combination of crunchy greens, tangy goat cheese, and roasted red pepper balsamic dressing, it packs plenty of flavor for a no-fuss healthy lunch or dinner — and the whole family will love it.

Why You’ll Love This Goat Cheese Salad Recipe

• Variety of textures: Leafy greens, juicy chicken, crunchy walnuts, creamy goat cheese and avocado!
• Tangy red pepper balsamic vinaigrette
• Simple ingredients
• Easy 25-minute meal
• Great source of healthy fats, fiber, and protein
• Perfect for a healthy summer lunch or dinner

Ingredients & Substitutions

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

Despite having slightly more than 10 ingredients, this dish is still simple enough to be included on my “10 ingredients or less” site. It was too good not to share — and still so easy! The dressing and the salad each include less than 10 ingredients, and it’s all ready in less than 30 minutes.

Roasted Red Pepper Dressing:

• Roasted Red Peppers – Make my sweet roasted red peppers at home using red bell peppers and olive oil, or use store-bought for convenience.

• Olive Oil – You could also use extra virgin olive oil, avocado oil, or a neutral oil of choice.

• Balsamic Vinegar – The quality of your vinegar will impact the flavor in your dressing. This one from Modena, Italy is my favorite. You can also substitute other acidic ingredients, like apple cider vinegar or lemon juice.

• Honey – I prefer to use sugar-free honey , but any kind works. Maple syrup makes a good substitute if you don’t have honey.

• Garlic – Use fresh minced garlic for the best flavor or 1 teaspoon jarred minced garlic to save time. You can also substitute 1/4 teaspoon garlic powder.

• Italian Seasoning – Use a store-bought mix or make my quick homemade Italian seasoning in just 5 minutes.

• Sea Salt & Black Pepper

• Chicken – I used boneless skinless chicken breasts, but you could also use boneless skinless chicken thighs or tenderloins instead. Or, use leftover baked chicken breasts or Instant Pot shredded chicken .

• Sea Salt & Black Pepper

• Olive Oil

• Greens – I used a spring mix as the base, but any greens will work in this recipe, such as romaine lettuce, arugula, spinach (including baby spinach), or butter lettuce.

• Sun-Dried Tomatoes – You can make your own homemade sun-dried tomatoes , or buy them . Julienned (thinly sliced) tomatoes are best for this recipe. If they’re packed in oil, drain them before using. Chop up any store-bought tomatoes that are not already julienned.

• Goat Cheese – Feta cheese would be a nice replacement if you don’t like goat cheese crumbles.

• Walnuts – You can also used sliced almonds, pine nuts, almonds, or pecans, but I prefer a goat cheese walnut salad. If you have a nut allergy, you can omit altogether, or use sunflower seeds or roasted chickpeas for crunch.

• Avocado – To pick the perfect avocado, remove the tip of the stem. The outside should be soft and the inside bright green — not brown.

VARIATION: Add other mix-ins.

Hard-boiled eggs , soft boiled eggs , cooked couscous, crumbled oven baked bacon , and thinly sliced red onions would all be delicious .

How To Make Goat Cheese Salad

This section shows how to make a salad with goat cheese and walnuts, 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. Combine all the dressing ingredients in food processor and process until smooth. Set aside.
2. Season the chicken. Pat the chicken breasts dry with paper towels. Season with salt and pepper.
3. Cook the chicken. Heat the olive oil in a large grill pan or skillet over medium-high heat. Add the chicken breasts and cook, flipping once, until golden and cooked through. Transfer to a plate to rest.

TIP: Use a meat thermometer.

I recommend using a meat thermometer to ensure the chicken is cooked through. The internal temperature should reach 165 degrees F.

1. Assemble the goat cheese salad. Place the spring mix in a large salad bowl (or divide among 4 individual bowls). Top with cooked chicken, sun-dried tomatoes, goat cheese, walnuts, and avocado slices.
2. Drizzle with dressing. Pour the dressing over salad. Toss to combine.

Storage Instructions

Store the salad components in separate airtight containers in the fridge for up to 4 days. If the salad is already mixed with dressing, it will only last 1 day.

The dressing will keep in a Mason jar in the fridge for up to 1 week. It’s also fantastic on fish , shrimp , top sirloin steak , and roasted vegetables . I like to make a double batch during meal prep to use throughout the week!

More Goat Cheese Salad Recipes

If you like goat cheese, try it in these other fresh and fast salads!

Recommended Tools

• Food Processor – My favorite! With a powerful motor and multi-speed settings to provide precise results every time.
• Cast Iron Grill Pan – Heats evenly and creates the best grill marks on your chicken.
• Meat Thermometer – The best way to ensure your chicken is cooked and safe to consume.

Ingredients

Tap underlined ingredients to see the ones I use.

Roasted Red Pepper Balsamic Dressing:

• 1/2 cup Roasted red peppers ▢

• 1/2 cup Olive oil ▢

• 3 tbsp Balsamic vinegar ▢

• 1 tbsp Honey (I used sugar-free honey , but any kind works) ▢

• 2 cloves Garlic ▢

• 1/2 tsp Italian seasoning ▢

• 1/2 tsp Sea salt (to taste) ▢

• 1/4 tsp Black pepper (to taste) ▢

• 2 8-oz Boneless skinless chicken breasts ▢

• 1 tsp Sea salt ▢

• 1/4 tsp Black pepper ▢

• 1 tbsp Olive oil ▢

• 6 oz Spring mix ▢

• 1/3 cup Sun-dried tomatoes (chopped) ▢

• 3/4 cup Goat cheese (crumbled) ▢

• 1/4 cup Walnuts (chopped; or sunflower seeds for nut-free) ▢

• 1 medium Avocado (pitted and sliced) ▢

Instructions

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

1. Combine the dressing ingredients in a food processor and process until smooth. Set aside.
2. Pat the chicken breasts dry with paper towels. Season with salt and pepper.
3. Heat the olive oil in a large grill pan or skillet over medium-high heat. Add chicken breasts and cook for 4-8 minutes per side, or until golden and cooked through. The internal temperature measured with a meat thermometer should reach 165 degrees F (74 degrees C). Transfer the chicken to a plate and let it rest for 5 minutes before slicing.
4. Place the spring mix in a large bowl (or divide among 4 individual bowls). Top with cooked chicken, sun-dried tomatoes, goat cheese, walnuts, and avocado slices.
5. Pour dressing over the salad.

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: 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.

Goat Cheese Salad

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!)

Goat Cheese Salad (Easy 25-Min Meal)

Make this easy goat cheese salad recipe with chicken, greens, walnuts, avocado & red pepper dressing. It’s the perfect light and fresh meal!

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/goat-cheese-salad/

Ingredients

Roasted Red Pepper Balsamic Dressing:

• 1/2 cup Roasted red peppers

• 1/2 cup Olive oil

• 3 tbsp Balsamic vinegar

• 1 tbsp Honey (I used sugar-free honey , but any kind works)

• 2 cloves Garlic

• 1/2 tsp Italian seasoning

• 1/2 tsp Sea salt (to taste)

• 1/4 tsp Black pepper (to taste)

• 2 8-oz Boneless skinless chicken breasts

• 1 tsp Sea salt

• 1/4 tsp Black pepper

• 1 tbsp Olive oil

• 6 oz Spring mix

• 1/3 cup Sun-dried tomatoes (chopped)

• 3/4 cup Goat cheese (crumbled)

• 1/4 cup Walnuts (chopped; or sunflower seeds for nut-free)

• 1 medium Avocado (pitted and sliced)

Instructions

1. Combine the dressing ingredients in a food processor and process until smooth. Set aside.
2. Pat the chicken breasts dry with paper towels. Season with salt and pepper.
3. Heat the olive oil in a large grill pan or skillet over medium-high heat. Add chicken breasts and cook for 4-8 minutes per side, or until golden and cooked through. The internal temperature measured with a meat thermometer should reach 165 degrees F (74 degrees C). Transfer the chicken to a plate and let it rest for 5 minutes before slicing.
4. Place the spring mix in a large bowl (or divide among 4 individual bowls). Top with cooked chicken, sun-dried tomatoes, goat cheese, walnuts, and avocado slices.
5. Pour dressing over the salad.

Maya’s Recipe Notes

Serving size: 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. :)