Handkase Cheese on Arugula with Walnuts and Balsamic
Handkase on arugula is the salad version of the handkase family: the peppery, bitter arugula contrasts with the tangy sour milk cheese, toasted walnuts add fat and crunch, and a balsamic vinaigrette ties it all together. With approx. 23 g of fat per serving - mostly from walnuts and olive oil - this variation makes a complete keto meal.
Key facts at a glance
- Ready in approx. 12 minutes - briefly toast the walnuts, whisk the vinaigrette, plate it up.
- Approx. 4 g net carbs and 23 g fat per serving.
- Ingredients: handkase cheese, arugula, walnuts, balsamic vinegar, olive oil, shallot, pepper, salt.
- Ideal for anyone who wants to serve handkase as a full keto salad.
Ingredients
1 handkase + arugula per person as a light lunch or dinner.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Handkase cheese | approx. 60 g each | |||
| approx. 60 g each | ||||
| Arugula | fresh | |||
| fresh | ||||
| Walnuts | - | |||
| Balsamic vinegar | approx. 1 tbsp | |||
| approx. 1 tbsp | ||||
| Extra virgin olive oil | approx. 2 tbsp | |||
| approx. 2 tbsp | ||||
| Shallot | approx. 1 small, finely diced | |||
| approx. 1 small, finely diced | ||||
| Pepper | - | |||
| Salt | - | |||
Preparation
Dry-toast the walnuts for 2 minutes, whisk the balsamic vinaigrette, arrange the arugula on plates, place the handkase on top, scatter the walnuts and drizzle with the vinaigrette.
Why is handkase on arugula keto-friendly?
Walnuts are one of the fattiest nuts, providing about 65 g of fat per 100 g - so the 20 g per serving used here contributes around 13 g of fat. Arugula has only about 2 g of net carbs per 100 g, making it one of the most keto-friendly leafy greens. Balsamic vinegar has more carbs than apple cider vinegar (about 14 g per 100 ml), but is only used in small amounts (1 tbsp), which works out to roughly 1 g of carbs per serving.
Source: FDDB nutrition database - walnut and arugula nutrition data
Walnuts: valuable omega-3 fatty acids for keto
Walnuts contain alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. For a keto diet that already relies on fat-rich foods, walnuts are a valuable addition - especially when fish intake is low.
Use balsamic vinegar sparingly
True balsamic (Aceto Balsamico di Modena) contains about 14-17 g of carbs per 100 ml. One tablespoon (15 ml) adds approx. 2 g of carbs per serving - keto-compatible, but you shouldn't pour on several tablespoons. Cheap balsamic glazes often contain a lot of added sugar, so check the ingredient list.
How do I serve and vary the arugula handkase?
In practice, this is the prettiest version to serve guests - the combination of green arugula, golden walnuts and the pale handkase looks striking on the plate.
Meal prep: store the components separately
Arugula wilts quickly once dressed. For meal prep, keep the vinaigrette separate and only pour it over the arugula and cheese just before serving. Toasted walnuts keep in an airtight container for 1-2 days and can be toasted ahead of time.
Variation without arugula
Spinach or lamb's lettuce work as milder alternatives to arugula. The net carbs stay similar, but you lose the bitter note. For more structure, you can also use endive leaves.
Which tips improve the arugula handkase with walnuts?
- Toast the walnuts in a dry pan for 2 minutes - it noticeably deepens the nutty flavor.
- Use balsamic sparingly: 1 tsp per serving is enough, more raises the carb count.
- Use fresh, tender arugula - older arugula turns too bitter.
- Take the handkase out of the fridge 15 minutes before serving so it comes to temperature.
- Dice the shallots very finely so they almost disappear into the vinaigrette.
- A few parmesan shavings on the salad (approx. 10 g per serving) boost the fat content and pair beautifully.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto rating |
|---|---|---|---|
| Calories | approx. 162 kcal | approx. 310 kcal | Higher. This is the most calorie-rich variation - good as a complete meal. |
| Higher. This is the most calorie-rich variation - good as a complete meal. | |||
| Fat | approx. 12 g | approx. 23 g | Excellent for keto. Walnuts provide most of the fat. |
| Excellent for keto. Walnuts provide most of the fat. | |||
| Net carbs | approx. 2.1 g | approx. 4 g | Good for keto. Arugula is very low in carbs and balsamic is used sparingly. |
| Good for keto. Arugula is very low in carbs and balsamic is used sparingly. | |||
| Sugar | approx. 1.5 g | approx. 3 g | Low. Comes mainly from the balsamic vinegar. |
| Low. Comes mainly from the balsamic vinegar. | |||
| Protein | approx. 7 g | approx. 13 g | Good. Handkase and walnuts together provide a solid protein profile. |
| Good. Handkase and walnuts together provide a solid protein profile. | |||
| Salt | approx. 0.7 g | approx. 1.3 g | Moderate. The arugula dilutes the saltiness of the handkase. |
| Moderate. The arugula dilutes the saltiness of the handkase. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Can I eat balsamic vinegar on keto?
In small amounts (1 tbsp / approx. 15 ml), yes - that's about 2 g of carbs per serving. Larger amounts or sweet balsamic glazes with added sugar are problematic on strict keto.
Why toast the walnuts?
Dry-toasting at medium heat lightly caramelizes the walnut's natural sugars and releases volatile aroma compounds. The result is a noticeably more intense, nuttier flavor.
Can I use other nuts instead of walnuts?
Yes. Pecans have a similar fat-to-carb ratio and a slightly sweeter note. Macadamias are even lower in carbs but more expensive. Cashews are less suitable - they contain significantly more carbs.
Is this salad also suitable as a dinner?
Yes, it works well. With approx. 13 g of protein and 23 g of fat, it's filling enough calorically for a light dinner. For more satiety, add a second handkase or slightly increase the walnut amount.