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Healthy Keto Puerto Rican Octopus Salad Recipe

Growing up, I have fond memories of my grandmother’s octopus salad in Puerto Rico. She would always make it for special occasions and family gatherings, and the smell of garlic and spices wafting from her kitchen was enough to make us all salivate with anticipation. 

The dish had a unique flavor that was both savory and sweet at the same time, with tender pieces of octopus mixed with onions, bell peppers, cilantro, tomatoes, olives and more. 

For me it was like coming home each time I tasted this delicious salad – so full of love and flavor that no one could resist!

Now, I’m bringing you this traditional puerto rican delicacy in a healthier and keto-friendly version! It’s only 6.3g net carbs per serving. 

The result is a delicious medley of flavors that will tantalize your taste buds and leave you feeling satisfied and energized afterwards. 

Thanks to its high protein content, this dish is also an excellent way to get in those essential nutrients while still following the keto diet. 

Serve it as a main dish or side dish – either way, it’s sure to be a hit! Enjoy! 

If you love octopus, you can also try my Greek grilled octopus recipe!

Health Benefits of Octopus

Octopus is an incredibly nutritious seafood option, offering a variety of essential vitamins and minerals.

It is an excellent source of protein, containing approximately 19 grams per 3-ounce serving.

Octopus also provides you with important amino acids like lysine and leucine that are important for muscle health and growth.

In addition to this, it is a good source of omega-3 fatty acids, which can help promote heart health and reduce inflammation.

Octopus also contains important minerals such as magnesium, potassium, zinc, and iron that are needed for optimal health.

So not only is this octopus salad delicious but it’s incredibly nutritious too! Enjoy guilt-free!

Ensalada de Pulpo Recipe

** This is not the same as octopus ceviche, which requires leaving the seafood cooking in lime overnight. Here, we will be boiling the fresh octopus and cooking it beforehand, not overnight. 

Puerto Rican Style Octopus Salad Ingredients

• 1 large, fresh octopus (4-5 lbs.)
• ¾ cup of red onions, diced
• ¾ cup of green bell pepper and red bell pepper, diced
• 1 cup cherry tomatoes, chopped
• 1 small jar of Spanish olives (green olives with manzanilla)
• 2 fresh garlic cloves, minced
• 2 bay leaves
• 1 tablespoon cilantro
• juice of 3-4 lemons
• 1 tablespoon of olive oil
• 1 teaspoon of adobo
• ½ teaspoon of salt
• ½ teaspoon of black pepper
• Dash of cumin and oregano
• fresh parsley for garnish

** Fresh octopus will taste much better than frozen octopus. 

Directions

1. In a large pot combine the large octopus, bay leaves and cilantro. Cover with water and bring to a boil with high heat. 
2. Reduce the heat and simmer for 1 hour, or until it’s tender.
3. When it’s done, drain the whole octopus and place it in a deep bowl to cool.
4. After it cools down, cut the cooked octopus in small pieces and place the pieces in a bowl.
5. Whisk the remaining ingredients in a bowl. Add to the cooked octopus and for the last step, refrigerate for at least 1 hour before serving, although it’s better if left overnight.
6. To store, make sure you store this fresh seafood salad in an airtight container. 

Puerto Rican Octopus Salad Recipe Card

Keto Puerto Rican Octopus Salad Nutrition Facts

Nutrition Facts
Servings: 5
Amount per serving
Calories	377
% Daily Value*
Total Fat 9.2g	12%
Saturated Fat 0.4g	2%
Cholesterol 0mg	0%
Sodium 639mg	28%
Total Carbohydrate 7.9g	3%
Dietary Fiber 1.6g	6%
Total Sugars 5.7g
Protein 61.9g
Vitamin D 0mcg	0%
Calcium 21mg	2%
Iron 1mg	4%
Potassium 200mg	4%

 

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