FREE 5-Ingredient Recipe EBook

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

Pomegranate is my youngest daughter’s favorite fruit and she loves my kale salad with maple dressing. So, I took her love for pomegranate seeds and sweet dressing (using honey instead of maple syrup this time) and combined them, creating a pomegranate salad that’s become one of her new faves. The sweet pomegranate arils and the zesty honey lemon dressing make the green arugula so tasty. It’s a fun and healthy salad recipe that makes everyone happy!

Why You’ll Love This Pomegranate Salad

• Burst of sweet and tangy flavors
• Juicy pomegranate seeds
• Variety of textures
• Very minimal prep with very little chopping
• Ready in 10 minutes
• Delicious kid-approved salad
• Great for Thanksgiving or Christmas

Ingredients & Substitutions

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

• Arugula – If you don’t have arugula on hand, baby spinach or mixed salad greens are great alternatives. You can also use kale to make a kale pomegranate salad.
• Avocado – Adds a creamy element to the dish. And almost any salad is better with avocado! 😉 You can slice it or dice it.
• Onion – Red onions are classic salad onions, but you could also use green onions, shallots, or sweet Vidalia onions. Cut the onions into thin slices.
• Pomegranate Seeds – Also known as pomegranate arils, these seeds are the star of this pomegranate salad recipe! I like to take a shortcut and buy the arils in a little container, but keep in mind that those spoil very quickly, so only do that if you’ll be using them within a day or two. If you need to use them up quickly, they go really well over maple bacon brussels sprouts , persimmon salad , or my new pomegranate dessert ! For even more fruit in this salad, you could also toss in dried cranberries , blueberries, sliced strawberries or pears, or orange segments.
• Pecans – I used pecans for a fall crunch, but other nuts (such as walnuts, almonds, or pistachios) would also taste great. Try sunflower seeds for a nut-free option if you need one.
• Goat Cheese – Adds a creamy richness to the salad, but feta works well as an alternative.

Honey Vinaigrette:

• Olive Oil – You can also use extra virgin olive oil or avocado oil.
• Honey – I like to use natural sugar-free honey , but regular honey works just fine.
• Lemon Juice – This makes the dressing tangy and helps it blend together. Lime juice, apple cider vinegar, or white wine vinegar make fine substitutes.
• Dijon Mustard – Although optional, I recommend it for flavor.
• Sea Salt & Black Pepper

VARIATION: Try a different dressing.

My daughter loves the sweet honey dressing, but you could also make this pomegranate salad with a bright and zesty lemon vinaigrette .

How To Make Pomegranate Salad

This section shows how to make a salad with pomegranate seeds, 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. Assemble the pomegranate salad. In a large bowl or on a serving platter, combine the arugula, avocado, red onion, pomegranate seeds, pecans, and goat cheese.
2. Make honey vinaigrette. In a small bowl, whisk together the olive oil, honey, lemon juice, dijon mustard, and salt and pepper.
3. Toss. Drizzle the dressing over the salad and toss to combine.

Storage Instructions

• Store: Salad with pomegranate seeds tastes best fresh, but if you have leftovers, you can keep them in an airtight container in the refrigerator for 1-2 days. It lasts longer if the dressing is stored separately, and you’ll want to add the avocado fresh right before serving.
• Meal prep: Combine the salad ingredients (except avocado) and make the honey vinaigrette. Store in separate airtight containers until ready to assemble the salad. Slice avocado just before serving.

What To Serve With Pomegranate Salad

Wondering what to pair with your pomegranate salad? Here are some delicious ideas:

• Chicken – Pair this vibrant salad with creamy lemon chicken , smoky chicken wrapped in bacon , or some simple baked chicken thighs . For a light meal on its own, you can also slice some simple grilled chicken breast or baked chicken breast to serve over the salad.
• Seafood – The salad tastes great with lemon garlic shrimp or sweet and spicy jerk salmon .
• Pork – Juicy air fryer pork chops go well with the salad, or you can pair it with Crock Pot pulled pork sliders.
• Holiday Meals – Serve pomegranate salad with your roasted turkey for Thanksgiving or beef tenderloin or sirloin tip roast for Christmas. For a smaller crowd, air fry turkey breast , make a slow cooked turkey breast , or try some juicy cornish hens .

More Easy Fall Salad Recipes

Craving more sweet and colorful salads for fall and winter? Try these:

Ingredients

Tap underlined ingredients to see the ones I use.

• 6 cups Arugula (packed; ~5 ounces) ▢
• 1 large Avocado (sliced thinly) ▢
• 1/4 cup Red onion (optional; sliced thinly) ▢
• 1 cup Pomegranate seeds ▢
• 1/2 cup Pecans ▢
• 1/2 cup Goat cheese (crumbled; or feta cheese) ▢

Dressing:

• 1/4 cup Olive oil ▢
• 1 tbsp Honey (or natural sugar-free honey ) ▢
• 1 tbsp Lemon juice ▢
• 1 tsp Dijon mustard (optional) ▢
• 1/8 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Instructions

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

1. In a large bowl or on a serving platter, combine the arugula, avocado, red onion, pomegranate seeds, pecans, and goat cheese.
2. In a small bowl, whisk together the honey vinaigrette: olive oil, honey, lemon juice, Dijon mustard (if using), salt, and pepper.
3. Pour the dressing over the salad and toss to combine.

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

Nutrition info does not include optional ingredients, and is calculated with natural sugar-free honey .

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.

Pomegranate 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.

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!)

Pomegranate salad

Pomegranate salad combines arugula, avocado, and pomegranate seeds with a sweet and tangy honey lemon dressing. Done 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/pomegranate-salad/

Ingredients

• 6 cups Arugula (packed; ~5 ounces)
• 1 large Avocado (sliced thinly)
• 1/4 cup Red onion (optional; sliced thinly)
• 1 cup Pomegranate seeds
• 1/2 cup Pecans
• 1/2 cup Goat cheese (crumbled; or feta cheese)

Dressing:

• 1/4 cup Olive oil
• 1 tbsp Honey (or natural sugar-free honey )
• 1 tbsp Lemon juice
• 1 tsp Dijon mustard (optional)
• 1/8 tsp Sea salt
• 1/4 tsp Black pepper

Instructions

1. In a large bowl or on a serving platter, combine the arugula, avocado, red onion, pomegranate seeds, pecans, and goat cheese.
2. In a small bowl, whisk together the honey vinaigrette: olive oil, honey, lemon juice, Dijon mustard (if using), salt, and pepper.
3. Pour the dressing over the salad and toss to combine.

Maya’s Recipe Notes

Serving size: 1 1/2 cups

Nutrition info does not include optional ingredients, and is calculated with natural sugar-free honey .

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. :)