Keto Salami, Cream Cheese and Olive Plate - Mediterranean Breakfast in 2 Minutes
This Mediterranean keto breakfast plate combines savory salami with creamy cream cheese, briny olives and a few walnuts. In 2 minutes you have an aromatic, filling plate on the table, with 34 g of fat and only 2 g of net carbs.
The essentials at a glance
- Prep time: approx. 2 minutes - unwrap, roll, plate.
- 34 g fat and only 2 g net carbs, 14 g protein per serving.
- Ingredients: salami, cream cheese, olives, walnuts.
- Perfect for anyone who wants a savory, Mediterranean keto breakfast with zero prep work.
Ingredients
One serving as a full keto breakfast; Mediterranean and satisfying.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Salami | 5-6 slices | |||
| 5-6 slices | ||||
| Double-cream cream cheese | or full-fat cream cheese | |||
| or full-fat cream cheese | ||||
| Olives | approx. 8 pieces | |||
| approx. 8 pieces | ||||
| Walnuts | approx. 4 halves | |||
| approx. 4 halves | ||||
How to prepare it
-
Form the salami roll-ups
approx. 1.5 minutes50 g Salami 5-6 slices 40 g Double-cream cream cheese or full-fat cream cheese Thinly spread each salami slice (50 g, 5-6 slices) with cream cheese (40 g) and roll up firmly.
-
Plate and serve
approx. 30 seconds30 g Olives approx. 8 pieces 15 g Walnuts approx. 4 halves Arrange the roll-ups on a plate. Place olives (30 g) and walnuts (15 g) alongside and serve immediately.
You did it! Enjoy every delicious bite.
Which tips make the plate even better?
- Choose a robust salami - mild varieties often taste bland with cream cheese.
- Black olives usually have more flavor than green ones; Kalamata olives are particularly aromatic.
- Season the cream cheese with a little pepper or paprika before spreading it on the salami.
- Drizzle a few drops of good olive oil over the olives, it brings out the flavor.
- For more crunch: swap the walnuts for almonds or pecans.
Why this plate fits keto
Salami is one of the fattiest meat products around: per 100 g it delivers roughly 40 g of fat and 25 g of protein, with less than 1 g of carbs. Cream cheese adds further fat and creaminess, while olives contribute healthy monounsaturated fatty acids and polyphenols. Per serving the macro profile works out to 34 g fat, 14 g protein and only 2 g net carbs, which is ideal for ketogenic daily planning. For comparison: a salami roll with butter clocks in at 30 to 40 g of carbs just from the bread roll. Here the bread is gone, and the cream cheese takes over as the creamy component. The few walnuts also bring omega-3 fatty acids and a bit of crunch, without noticeably raising the carb count.
Source: FDDB Nutrition Database - Salami
Olives as a Mediterranean fat source
Olives are about 15 % fat, mostly oleic acid, the same monounsaturated fatty acid that makes olive oil valuable. 30 g of olives provide around 4.5 g of fat with under 1 g of net carbs. They also bring polyphenols, which are credited with antioxidant properties.
Source: Harvard T.H. Chan - The Nutrition Source: Healthy Oils
Salami and processed meat on keto
Salami is processed meat and shouldn't be your only protein source. On keto, though, it works well as an occasional breakfast or snack. Check the ingredient list: quality salami contains only pork, salt and spices, with no dextrose, sugar or milk powder.
How do I serve and vary the plate?
Arrange the salami and cream cheese roll-ups standing up or lying flat and scatter olives and walnuts around them. From experience I recommend choosing a robust salami variety, Milano, Napoli or a smoked one. Mild salami often tastes too neutral with cream cheese.
Meal prep and taking it with you
All ingredients keep in the fridge for days. There's nothing to prepare in advance: in the morning just unwrap and put it on the plate. For taking along, everything fits in a container and is eaten cold. The roll-ups can also be rolled the evening before and stay stable overnight.
If you don't want salami
Chorizo slices are a spicy alternative. For a milder version, air-dried ham works well. Vegetarian: replace the salami with diced sun-dried tomatoes (in small amounts) and more cheese.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto rating |
|---|---|---|---|
| Calories | approx. 270 kcal | approx. 380 kcal | Satisfying meal with a high fat share. |
| Satisfying meal with a high fat share. | |||
| Fat | approx. 24 g | approx. 34 g | Very keto-friendly; spread across salami, cream cheese, olives and walnuts. |
| Very keto-friendly; spread across salami, cream cheese, olives and walnuts. | |||
| Net carbs | approx. 1.4 g | approx. 2 g | Very low; fits strict and moderate keto plans. |
| Very low; fits strict and moderate keto plans. | |||
| Sugar | approx. 0.3 g | approx. 0.4 g | Minimal; practically no sugar. |
| Minimal; practically no sugar. | |||
| Protein | approx. 10 g | approx. 14 g | Moderate; add a hard-boiled egg if needed. |
| Moderate; add a hard-boiled egg if needed. | |||
| Salt | approx. 1.2 g | approx. 1.7 g | Higher due to salami and olives; no extra salt needed. |
| Higher due to salami and olives; no extra salt needed. | |||
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 salami suitable for keto?
Yes. Salami has practically zero carbs and is very high in fat. Look for products without dextrose or sugar in the ingredient list.
Are olives allowed on keto?
Yes, olives have less than 1 g of net carbs per 30 g and provide healthy fats. They are one of the best keto snack options.
Does this plate fit a weight-loss diet?
At 380 kcal it's a moderate meal. The high fat content is very filling and can help you eat less at the next meal.
Can I eat this plate every morning?
You can have it regularly, but you should also work in other protein sources. Processed meat like salami shouldn't be your only source of protein.