Keto Chayote Squash Salad Recipe That’s Fresh, Crisp, and Full of Flavor

If you’ve never tried chayote before, don’t worry, you’re not alone. The first time I saw it in the market, I thought it was some kind of wrinkly pear that had gone through a bad week. But once you slice it open and take that first crunchy bite, you realize this odd little squash is a keeper.

This Keto Chayote Squash Salad is the kind of dish you make once and then suddenly you’re adding chayote to every grocery list. It’s light, crisp, and has just the right kick from the dressing. And the best part? It’s super low in carbs, making it perfect for anyone following a keto way of eating.

Why Chayote is Worth Your Attention

Chayote (pronounced chai-oh-tay) is technically a type of gourd, but it behaves a lot like cucumber and zucchini in recipes. Raw, it has a mild flavor — somewhere between cucumber, apple, and zucchini, with a texture that stays crunchy even after sitting in dressing. That crunch is gold in a salad, especially if you’re trying to avoid higher carb veggies like carrots or corn.

Nutritionally, chayote is like a quiet overachiever. One cup of raw chayote has about 4 grams of carbs, 2 grams of fiber, and very few calories. It’s got vitamin C, potassium, and even a little folate. Basically, it pulls its weight in the health department without stealing the spotlight from the rest of your meal.

I like using it raw for salads because it soaks up flavors beautifully, but you can also steam, roast, or stir-fry it. Still, for a keto salad that’s bright and refreshing, raw is the way to go.

What This Salad Tastes Like

If you’re wondering what you’re in for, picture this: crisp slices of chayote mixed with juicy cherry tomatoes, thin ribbons of red onion, and a handful of fresh herbs. Then it all gets tossed in a zesty dressing with a touch of heat.

Every bite is clean and crisp, but also layered — you get the cool crunch of the squash, the tang of lime, the soft sweetness from tomatoes, and the occasional kick from chili flakes. It’s the type of salad that somehow feels both light and satisfying at the same time.

Ingredients You’ll Need

This recipe serves about 4 people as a side, or 2 if you’re like me and you eat it straight out of the bowl while standing at the kitchen counter.

For the salad:

• 2 medium chayote squashes
• 1 cup cherry tomatoes, halved
• ½ small red onion, thinly sliced
• ¼ cup chopped fresh cilantro (or parsley if cilantro isn’t your thing)
• 1 small jalapeño, thinly sliced (optional, for heat)

For the dressing:

• 3 tablespoons olive oil
• Juice of 1 large lime (about 2 tablespoons)
• 1 tablespoon apple cider vinegar
• 1 teaspoon Dijon mustard
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ¼ teaspoon chili flakes (optional)

How to Pick the Right Chayote

When shopping for chayote, look for ones that are firm with smooth, light green skin. A few surface wrinkles are fine, but avoid ones with soft spots or deep cracks. Smaller chayotes tend to be more tender and have a slightly sweeter taste than the big ones.

Step-by-Step Instructions For Keto Chayote Squash Salad

Step 1: Prep the chayote

Peel the chayote with a vegetable peeler, the skin is edible but a bit tough, so peeling makes it more pleasant to eat raw. Slice it in half lengthwise, scoop out the seed in the middle, then cut it into thin strips or matchsticks. You can also slice it into thin half-moons if you prefer.

Tip: Chayote releases a sticky sap when you cut it. If you have sensitive skin, wear gloves or rinse your hands in cold water right after peeling to avoid a slight dryness feeling.

Step 2: Prep the veggies

Slice the cherry tomatoes in half, thinly slice the red onion, and chop the cilantro. If you’re using jalapeño, slice it thin so you get little pops of heat rather than big blasts.

Step 3: Make the dressing

In a small bowl or jar, whisk together olive oil, lime juice, apple cider vinegar, Dijon mustard, garlic powder, salt, pepper, and chili flakes. Taste and adjust — more lime if you want it tangier, more salt if needed.

Step 4: Toss the salad

In a large mixing bowl, combine chayote, tomatoes, onion, cilantro, and jalapeño. Pour over the dressing and toss until everything is coated. Let it sit for 10–15 minutes before serving so the flavors mingle.

Tips for the Best Keto Chayote Salad

• Let it marinate – This salad tastes even better after it sits for 20–30 minutes. The chayote soaks up the dressing and the onion loses some of its sharp bite.
• Keep it cold – Serve it chilled for maximum crunch.
• Change up the herbs – Mint or basil work great if you’re not into cilantro.
• Add some fat – For a more filling salad, toss in avocado chunks or crumble some feta on top.

Flavor Variations

Once you get comfortable with chayote, you can start playing with flavors. Here are a few fun twists:

• Thai-inspired – Use fish sauce instead of vinegar, add chopped peanuts, and swap cilantro for Thai basil.
• Mexican-style – Add diced avocado, cotija cheese, and a pinch of smoked paprika.
• Mediterranean – Add olives, feta, and a sprinkle of oregano.

My First Time Making This Salad

The first time I made this, I honestly didn’t expect much. I had picked up chayote because it was on sale, and I thought, “Well, it’s green and it’s cheap. Let’s see what happens.” I sliced it raw, tossed it with a quick lime dressing, and handed a forkful to my husband without telling him what it was.

He chewed, looked confused, then said, “Why does this cucumber taste better than a cucumber?” That’s when I knew chayote had earned a permanent spot in our kitchen.

How to Store Leftovers

If you somehow end up with leftovers, store them in an airtight container in the fridge. The salad will keep its crunch for about 2 days, though the tomatoes may get softer. If you’re making it ahead for a party or picnic, keep the dressing separate until about 30 minutes before serving.

Pairing Ideas

This salad pairs beautifully with grilled meats or seafood. I’ve served it alongside:

• Grilled chicken thighs with garlic butter
• Pan-seared salmon
• Pork carnitas lettuce wraps
• Keto-friendly shrimp skewers

The clean, bright taste cuts through richer, fattier meats, making the whole plate feel balanced.

Why It Works So Well for Keto

Traditional salads often sneak in higher-carb veggies or sweet dressings. This one stays low-carb because chayote has fewer carbs than most salad staples, and the dressing is sugar-free. Plus, the olive oil gives you those healthy fats that keep you fuller for longer.

If you’re tracking macros, here’s a rough idea for one serving (based on 4 servings total):

• Calories: ~110
• Fat: 8g
• Net Carbs: ~3g
• Protein: 1g

Can You Cook the Chayote First?

Yes, but it changes the vibe completely. Steamed or lightly sautéed chayote becomes tender and slightly sweeter, more like zucchini. If you prefer that texture, steam the slices for 3–4 minutes, then cool them before tossing with the other ingredients. Just keep in mind the salad won’t have that same crisp snap.

Conclusion

This Keto Chayote Squash Salad is one of those dishes that surprises people. It looks simple — just some green slices with dressing — but the flavor and texture make it stand out. It’s proof that keto meals don’t have to be heavy or complicated to be satisfying.

So next time you see that odd little green squash at the store, grab a couple. You might just end up with your new favorite salad.

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