Keto High-Protein Recipe: Turkey Salad with Cilantro-Lime Dressing

Turkey salad deserves more attention in the keto world. It delivers serious protein without the saturated fat load of red meat, and when paired with a bright cilantro-lime dressing, it becomes something you actually look forward to eating. This recipe hits approximately 42 grams of protein per serving while keeping net carbs firmly in check.

Whether you're using leftover roast turkey or cooking fresh turkey breast specifically for this dish, the result is a satisfying meal that supports muscle maintenance and keeps you full for hours.

Why Turkey Works for High-Protein Keto

Turkey breast ranks among the leanest protein sources available. A 150-gram serving of cooked turkey breast provides roughly 38 grams of protein with minimal carbohydrates. This makes it ideal for keto dieters who want to hit their protein targets without overshooting fat macros.

The amino acid profile of turkey is complete, meaning it contains all nine essential amino acids your body cannot produce on its own. This matters for:

• Muscle protein synthesis after resistance training
• Satiety signalling to reduce hunger between meals
• Metabolic support during the fat-adaptation phase of keto

Turkey also provides selenium, phosphorus, and B vitamins: nutrients that support thyroid function and energy metabolism.

Equipment Needed

Gather these items before you start:

• Large mixing bowl
• Small bowl or jar for dressing
• Whisk or fork
• Sharp knife and cutting board
• Measuring cups and spoons

Ingredients for Turkey Salad

Serves: 2

For the Salad Base:

Ingredient	Amount
Cooked turkey breast, diced	300g (150g per serving)
Romaine lettuce, chopped	4 cups
Cucumber, diced	1 medium
Cherry tomatoes, halved	10 pieces
Red onion, thinly sliced	¼ cup
Feta cheese, crumbled	60g
Avocado, sliced	1 medium
Fresh cilantro, chopped	3 tablespoons

For the Cilantro-Lime Dressing:

Ingredient	Amount
Extra virgin olive oil	4 tablespoons
Fresh lime juice	2 tablespoons
Fresh cilantro, finely chopped	2 tablespoons
Garlic, minced	1 clove
Dijon mustard	1 teaspoon
Salt	½ teaspoon
Black pepper	¼ teaspoon
Cumin (optional)	¼ teaspoon

Step-by-Step Instructions

Preparing the Dressing

1. Combine wet ingredients. Add olive oil, lime juice, and Dijon mustard to a small bowl or jar.

2. Add aromatics. Mix in the minced garlic and finely chopped cilantro.

3. Season. Add salt, pepper, and cumin if using.

4. Emulsify. Whisk vigorously for 30 seconds until the dressing becomes slightly creamy. Alternatively, seal a jar and shake for 15 seconds.

5. Rest. Set aside for 5-10 minutes to let the flavours meld while you prepare the salad.

Preparing the Turkey

If using raw turkey breast:

1. Season 300g of turkey breast with salt, pepper, and a pinch of cumin.
2. Heat 1 tablespoon of olive oil in a pan over medium-high heat.
3. Cook turkey for 6-7 minutes per side until internal temperature reaches 74°C (165°F).
4. Rest for 5 minutes before dicing.

If using leftover turkey:

1. Remove from refrigerator 10 minutes before assembling.
2. Dice into 2cm cubes.

Assembling the Salad

1. Build the base. Divide chopped romaine lettuce between two large bowls or plates.

2. Add vegetables. Scatter cucumber, cherry tomatoes, and red onion evenly over the lettuce.

3. Layer the protein. Arrange diced turkey on top of the vegetables, distributing 150g per serving.

4. Add toppings. Crumble feta cheese over each salad. Add avocado slices.

5. Finish fresh. Sprinkle fresh cilantro over everything.

6. Dress. Drizzle half the cilantro-lime dressing over each salad. Serve remaining dressing on the side if preferred.

Nutritional Breakdown Per Serving

Nutrient	Amount
Calories	548 kcal
Protein	42g
Total Fat	38g
Saturated Fat	9g
Total Carbohydrates	12g
Dietary Fibre	6g
Net Carbs	6g
Sodium	620mg

Macro Percentage Breakdown:

• Protein: 31%
• Fat: 62%
• Net Carbs: 7%

This macro distribution fits comfortably within standard keto parameters while prioritising protein for satiety and muscle maintenance.

Meal Prep Tips

This turkey salad adapts well to weekly meal preparation with a few adjustments:

Storage Guidelines:

• Keep dressing separate until serving to prevent wilting
• Store prepped vegetables in airtight containers for up to 4 days
• Cooked turkey keeps refrigerated for 3-4 days
• Prepared dressing lasts 5-7 days in the refrigerator

Prep Day Strategy:

1. Cook and dice turkey in bulk
2. Wash and chop all vegetables
3. Make a double or triple batch of dressing
4. Store components separately in labelled containers
5. Assemble fresh each day in under 3 minutes

Packing for Work:

• Use containers with separate compartments
• Pack dressing in a small sealed jar
• Add avocado just before eating to prevent browning
• If pre-slicing avocado, coat lightly with lime juice

Variations and Substitutions

Protein Swaps

• Grilled chicken breast maintains similar protein levels
• Rotisserie chicken saves time with comparable macros
• Smoked turkey adds flavour depth

Dairy Modifications

• Replace feta with goat cheese for tangier notes
• Use cotija cheese for Mexican-inspired flavour
• Omit cheese entirely and add an extra tablespoon of olive oil for fat

Vegetable Additions

• Radishes add crunch with minimal carbs
• Bell peppers contribute colour and vitamin C
• Jalapeño brings heat for those who want it

Dressing Alternatives

• Substitute lime juice with lemon juice for a different citrus profile
• Add Greek yogurt (2 tablespoons) for creamier texture
• Include fresh mint alongside cilantro for brightness

Supporting Your Keto Lifestyle

A high-protein keto diet places specific demands on your digestive system. The shift away from fibre-rich carbohydrates can temporarily affect gut health during adaptation.

Consider supporting your transition with a quality probiotic supplement. Fitness Health offers probiotic formulations designed to maintain digestive balance during dietary changes. Probiotics may help with nutrient absorption and support regularity: both relevant concerns when increasing protein intake significantly.

Additionally, ensuring adequate electrolyte intake matters on keto. The diuretic effect of carbohydrate restriction increases mineral losses, particularly sodium, potassium, and magnesium. If you experience fatigue or muscle cramps, evaluate your electrolyte status before assuming other causes.

Key Takeaways

This turkey salad with cilantro-lime dressing delivers:

• 42 grams of protein from quality turkey breast
• Only 6 grams of net carbs for reliable ketosis maintenance
• Healthy fats from avocado, olive oil, and feta cheese
• Fresh flavours that make keto sustainable long-term
• Meal prep compatibility for efficient weekly eating

The recipe works equally well as a quick lunch, post-workout meal, or light dinner. Adjust portion sizes based on your individual protein targets and daily calorie needs.

For more high-protein meal ideas that support your fitness goals, explore our breakfast recipe collection for additional inspiration.