Keto Hearts of Palm Pasta Salad – The Yummy Low-Carb Dish

There’s something kind of rebellious about eating pasta on a keto diet, right? Like, you know you’re not supposed to, but dang, sometimes that craving hits harder than a Monday. That’s exactly where Hearts of Palm pasta steps in like your cool cousin who somehow makes all the right choices.

This isn’t just a pasta salad, it’s that salad. The one that doesn’t get left behind at potlucks. The one you actually make again because it tastes like something from a trendy cafe but takes less time than waiting in line at one.

We’re talking tangy, creamy, crunchy, salty, and satisfying—all without knocking you out of ketosis. So, grab a fork, or honestly, just a spoon. Let’s get into this low-carb comfort bowl that actually slaps cold, straight from the fridge.

What Even Is Hearts of Palm Pasta?

Okay, quick kitchen 101: Hearts of Palm is the soft core from the center of certain palm trees. Sounds weird, maybe, but it’s kind of genius. When sliced thin, it looks like noodles. The texture? Think somewhere between al dente spaghetti and zucchini noodles, but without the slimy feel.

The flavor is mild, not bitter or weirdly earthy like some veggie swaps. It’s basically a blank canvas for all the good stuff you wanna throw at it—dressing, veggies, cheese, herbs, meats, whatever’s hanging out in your fridge.

Best part? It’s crazy low in carbs. We’re talking like 2 grams net carbs per serving. That’s wild compared to regular pasta.

Why This Salad is Good (And Doesn’t Taste Like Sad Diet Food)

Let’s be honest. A lot of keto “salads” are just bowls of meat and cheese. Tasty? Sure. Boring? Also yes.

This recipe brings actual balance:

• Texture: Crunch from veggies, chew from the pasta, creaminess from the dressing
• Flavor: Tangy from vinegar, savory from cheese, a little sweet kick from cherry tomatoes
• Color: Bright, fresh, not beige on beige

And it doesn’t rely on 40 ingredients or some obscure nut flour that costs $18 a bag. Everything here is easy to find and easy to prep.

The Ingredients You’ll Need

For the Salad:

• 1 can (12 oz) hearts of palm pasta (drained and rinsed well)
• 1 cup cherry tomatoes, halved
• 1/2 cup diced cucumber
• 1/3 cup chopped red onion
• 1/2 cup sliced black olives
• 1/2 cup cubed cheddar cheese or mozzarella pearls
• 2 tablespoons chopped fresh parsley or basil (optional but good)

For the Dressing:

• 1/4 cup olive oil
• 2 tablespoons red wine vinegar or apple cider vinegar
• 1 tablespoon Dijon mustard
• 1 small garlic clove, minced
• Salt and pepper to taste

Optional add-ons if you’re feeling wild:

• A handful of crumbled bacon
• Diced avocado
• Leftover grilled chicken
• A pinch of red pepper flakes

Let’s Make this Keto Hearts of Palm Pasta Salad

Step 1: Rinse the Hearts of Palm Noodles

Don’t skip this. Hearts of palm pasta comes packed in brine, and if you don’t rinse it well, the flavor will cling. Put it in a colander and run cold water over it for about 30 seconds. Let it drain fully. You don’t want soggy salad.

Step 2: Chop All the Veggies

Get the cucumber, onion, and cherry tomatoes into bite-sized pieces. Smaller pieces = better flavor distribution. You want every forkful to hit with something different.

Step 3: Mix the Dressing

In a small jar or bowl, whisk the olive oil, vinegar, mustard, garlic, salt, and pepper until it looks creamy and kind of emulsified. Taste it. Want it more tangy? Add more vinegar. Too sharp? Add a tiny splash of water or more oil.

Step 4: Assemble the Salad

Throw everything into a big bowl. Pasta, veggies, cheese, olives. Pour the dressing on top and mix until it’s all coated. Don’t baby it—stir like you mean it.

Let it sit in the fridge for 15 to 30 minutes if you can. This gives the flavors time to mingle and get cozy.

Pro Tips from a Person Who’s Made This Too Many Times

• Use Cold Noodles: Warm hearts of palm pasta is fine for hot dishes, but for salad, cold works way better. Let it chill in the fridge after rinsing if you have time.
• Don’t Skip the Acid: The vinegar in the dressing is what gives this life. Without it, the salad feels flat and kind of… sad. Like a party where nobody brought music.
• Add Meat if You Want to Meal-Prep: Toss in chopped grilled chicken or even some diced salami and boom—it’s a full lunch that keeps you full without a nap.
• Store It Right: This salad holds up in the fridge for 2-3 days easy. If anything, it gets better. Store it in a sealed container so it doesn’t pick up weird fridge smells (looking at you, onion drawer).

Keto Macros Breakdown (Per Serving)

• Calories: ~220
• Fat: ~18g
• Protein: ~8g
• Net Carbs: ~4g

Assuming you get about 4 servings out of the batch. It’s super flexible though—make it fit your own goals. Add more cheese, skip the olives, sub in a different dressing. You’re the boss here.

But Does It Actually Taste Like Pasta?

Short answer: no, it’s not a perfect 1:1 swap.
But is it satisfying? Absolutely. The texture has a little chew to it. It doesn’t go limp and mushy. And once it’s coated in that dressing and mingling with the veggies and cheese? You honestly stop noticing that it’s not pasta.

It doesn’t try to be something it’s not. It’s not pretending to be rigatoni. It’s just showing up, chill, doing its thing—and sometimes, that’s better.

Meal Prep Idea

Grab some mason jars or reusable containers, layer the dressing at the bottom, then the pasta, then veggies, cheese, etc. Keep ‘em upright in the fridge. Then just shake before eating. Boom. Cold pasta salad lunch that didn’t take hours. Pinterest mom level: expert.

Bonus: Looks cute, tastes great, zero carbs from actual noodles.

Swaps if You’re Bored (But Still Keto)

Feel like mixing it up? Cool. Try these:

• Swap the Cheese: Feta, goat cheese, shredded Parmesan—go wild.
• Switch the Veg: Bell peppers, radish, shredded cabbage, roasted zucchini.
• New Dressings: Try a creamy ranch-style one with sour cream and lemon juice. Or make it spicy with chipotle mayo and lime.

You can remix this a hundred ways and it still works. It’s the kind of recipe that forgives you for having only two things left in the fridge.

When to Enjoy this Salad

“I Forgot to Make Dinner”

You rinse the noodles, open a bag of pre-chopped veggies, cube up whatever cheese you can find, toss it with oil and vinegar—done in 10 minutes.

“Bringing Something to the BBQ”

Nobody wants to be the person who brings the sad veggie tray again. This salad actually gets eaten, even by folks not doing keto. Plus, it’s safe to sit out for a bit because there’s no mayo.

“Lunch That Won’t Make Me Crash at 2PM”

No carbs = no food coma. This keeps you light, focused, and not hangry by 4pm.

Where Do You Even Buy This Stuff?

Hearts of Palm pasta used to be kind of rare, but now? It’s in most big grocery stores. Look near the canned veggies or health food section. You can also find it on Amazon or Thrive Market if you like shopping in pajama pants (same).

Top brands to look for:

• Palmini
• Natural Heaven
• Trader Joe’s version (if you’re lucky and fast)

Some come pre-sliced like fettuccine, some like spaghetti. Either one works here.

Conclusion

If you’re someone who feels like they have to give up all their favorite foods just to hit a number on a scale or stay in ketosis, this recipe is proof that you don’t. It’s real food, real satisfying, and doesn’t make you feel like you’re chewing through cardboard just to “stick with the plan.”

Keto isn’t supposed to feel like punishment. And neither is lunch.

This salad is low-effort, fridge-friendly, and tastes like you know what you’re doing—even if you’re still figuring it out.

Try it once. Make it your own. And next time someone asks “how the heck do you do keto without pasta?”—hand them a fork.

Print