Keto Kohlrabi Ham Salad with Mustard Dressing
This keto kohlrabi salad replaces the starchy potato of a classic potato salad with crunchy, raw grated kohlrabi. With cooked ham, egg and a creamy mustard dressing it becomes a hearty keto lunch at only around 9 g net carbs per serving.
The key facts at a glance
- Time required: approx. 20 minutes - a quick everyday lunch to prepare ahead.
- Only approx. 9 g net carbs and 37 g fat per serving.
- Ingredients: kohlrabi, cooked ham, eggs, pickles, mayonnaise, sour cream, mustard.
- Suits anyone looking for a filling keto lunch without potato.
Ingredients
One serving is designed as a light keto lunch; as a side the quantity is enough for four people.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| kohlrabi | approx. 2 small bulbs, peeled | |||
| approx. 2 small bulbs, peeled | ||||
| cooked ham | diced | |||
| diced | ||||
| eggs | hard-boiled | |||
| hard-boiled | ||||
| pickles | finely diced | |||
| finely diced | ||||
| mayonnaise | sugar-free | |||
| sugar-free | ||||
| sour cream | - | |||
| medium-hot mustard | - | |||
| cider vinegar | approx. 2 tsp | |||
| approx. 2 tsp | ||||
| chives | sliced into rings | |||
| sliced into rings | ||||
| salt | - | |||
| pepper | - | |||
How it is made
-
Boil the eggs
approx. 10 minutes2 piece eggs hard-boiled Hard-boil the eggs (2 pieces), refresh, peel and cut them into cubes.
-
Prepare the kohlrabi
approx. 5 minutes400 g kohlrabi approx. 2 small bulbs, peeled Peel the kohlrabi (400 g) and cut it into fine matchsticks or grate it coarsely.
-
Dice the ham and pickles
approx. 3 minutes120 g cooked ham diced 40 g pickles finely diced Finely dice the cooked ham (120 g) and pickles (40 g).
-
Whisk the dressing
approx. 2 minutes60 g mayonnaise sugar-free 60 g sour cream 2 tsp medium-hot mustard 10 ml cider vinegar approx. 2 tsp 0.5 tsp salt 0.3 tsp pepper Whisk the mayonnaise (60 g), sour cream (60 g), mustard (2 tsp), cider vinegar (2 tsp), salt (0.5 tsp) and pepper (0.25 tsp) into a creamy dressing.
-
Combine and let it rest
approx. 2 minutes10 g chives sliced into rings Fold the kohlrabi, ham, pickles and egg into the dressing, scatter with chives (10 g) and let it rest for at least 30 minutes.
You did it! Enjoy every delicious bite.
Which keto tips help with this kohlrabi salad?
- Grate the kohlrabi coarsely or cut it into fine matchsticks - too fine and the salad turns watery.
- Choose a sugar-free mayonnaise and unsweetened pickles to avoid hidden sugar.
- Let the salad rest for at least 30 minutes so the kohlrabi turns milder.
- Taste before serving and adjust with mustard and pepper if needed.
- Stir leftovers briefly before eating, as some liquid can settle out.
Why this kohlrabi salad suits keto well
Classic potato salad is a typical keto problem because of its starch: 200 g of potatoes quickly delivers over 30 g digestible carbs. Kohlrabi, by contrast, comes to only about 3.5 g digestible carbs per 100 g and brings the same crunchy texture. That keeps a serving at around 9 g net carbs. The fat comes from the mayonnaise, sour cream and egg, the protein from the ham and egg. Per serving that works out at about 37 g fat, 23 g protein and approx. 9 g net carbs - a split that fits well into a ketogenic day of typically 20 to 50 g carbs. Anyone wanting to check the exact nutrition values of the individual ingredients will find reliable data in the FDDB nutrition database.
Source: FDDB nutrition database
Kohlrabi instead of potato
Kohlrabi can be grated raw and keeps its mild, faintly sweet bite. Unlike cooked potato it does not fall apart and soaks up less dressing. Carbohydrates are metabolized as sugar and affect blood sugar more strongly than fat or protein do, which is why swapping potato for kohlrabi is considerably gentler on blood sugar.
Keeping the dressing predictable
The few carbs in the dressing come from the mustard, pickles and a little sour cream. If you count very strictly, choose a sugar-free mayonnaise and unsweetened pickles to avoid hidden sugar.
How do I serve and vary the kohlrabi salad?
The salad tastes good on its own as a light lunch or as a side with fried meat and sausages. For more freshness, radishes, chives or a little dill suit it. From experience I recommend letting the salad rest for at least 30 minutes - the raw kohlrabi turns a little milder and takes up the mustard dressing better.
Meal prep, prepping ahead and taking it along
This salad is very well suited to preparing ahead and even improves as it rests. Sealed airtight it keeps for about 2 days in the fridge. For taking to work it is ideal, because it is eaten cold and does not go soggy. Freezing is unsuitable, because mayonnaise and raw kohlrabi draw water as they thaw.
Vegetarian variation without ham
For a vegetarian version leave the ham out and add more egg, diced cheese or fried smoked tofu cubes instead. That keeps the salad hearty and still supplies enough protein without adding any carbs.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 119 kcal | approx. 465 kcal | A filling lunch; the energy comes predominantly from the mayonnaise, sour cream and egg. |
| A filling lunch; the energy comes predominantly from the mayonnaise, sour cream and egg. | |||
| Fat | approx. 9.5 g | approx. 37 g | Very well suited to keto, above all through the mayonnaise, sour cream and egg. |
| Very well suited to keto, above all through the mayonnaise, sour cream and egg. | |||
| Net carbs | approx. 2.3 g | approx. 9 g | Moderate; the carbs come from the kohlrabi, pickles and mustard. |
| Moderate; the carbs come from the kohlrabi, pickles and mustard. | |||
| Sugar | approx. 1.3 g | approx. 5 g | Low; the sugar comes from the kohlrabi, pickles and sour cream. |
| Low; the sugar comes from the kohlrabi, pickles and sour cream. | |||
| Protein | approx. 5.9 g | approx. 23 g | Solid; the ham and egg supply most of the protein. |
| Solid; the ham and egg supply most of the protein. | |||
| Salt | approx. 0.46 g | approx. 1.8 g | Higher because of the ham and pickles; add extra salt with care. |
| Higher because of the ham and pickles; add extra salt with care. | |||
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
Is kohlrabi salad better for keto than potato salad?
Yes, considerably. Potatoes deliver plenty of starch and quickly over 30 g carbs per serving, while kohlrabi manages at about 3.5 g per 100 g. That keeps a serving of this salad at around 9 g net carbs.
Can I cook the kohlrabi as well?
You can blanch it briefly if raw kohlrabi is too firm for you. Raw it stays crunchier and takes up less water. If you blanch it, let it drain well and cool before mixing.
Does the salad suit weight loss on keto?
Yes, it can suit it well. The carbs are moderate and the salad fills you up through protein and fat. Just watch the portion size, since mayonnaise and sour cream are calorie-dense.
Which mayonnaise is keto-friendly?
Best is a sugar-free mayonnaise with no added carbs, ideally based on oil and egg. A glance at the ingredient list helps: sugar, glucose syrup or starch should not be in it.