Octopus Salad with Lemon and Olive Oil

This Mediterranean-style octopus salad is bright, tender, and satisfying without a trace of starch or sugar. It's the kind of dish that feels indulgent but stays firmly within a keto or fasting-friendly eating window.

Why This Works for Intermittent Fasting

Octopus is an exceptionally lean, high-protein food, and the generous drizzle of olive oil here adds satiating fat without any carbohydrate load, so this salad keeps you full through the rest of your eating window without spiking blood sugar. It's a great fit for breaking a longer fast, since it's light on the stomach but still nutrient-dense with protein and healthy monounsaturated fat.

Ingredients

• 1.5 lbs (700g) fresh or frozen octopus, cleaned
• 1 bay leaf
• 1/3 cup extra virgin olive oil, plus extra for serving
• Juice of 2 lemons, plus lemon wedges for serving
• 2 cloves garlic, finely minced
• 1/2 small red onion, thinly sliced
• 1 celery stalk, finely sliced
• 2 tbsp fresh parsley, chopped
• Sea salt and black pepper, to taste
• Optional: a small handful of pitted olives

Instructions

1. Bring a large pot of water to a boil and add the bay leaf. Dip the octopus into the boiling water three times, holding it by the head, then fully submerge it. This helps the tentacles curl and stay tender.
2. Reduce heat to a gentle simmer and cook the octopus, covered, for 40–50 minutes, or until a knife slides easily into the thickest part of a tentacle.
3. Remove the octopus from the water and let it cool to room temperature.
4. Cut the octopus into bite-sized pieces and place in a large mixing bowl.
5. Add the olive oil, lemon juice, garlic, red onion, celery, and parsley. Toss well to combine.
6. Season generously with sea salt and black pepper. Add olives if using.
7. Let the salad rest for at least 15 minutes at room temperature, or chill for up to an hour, so the flavors combine.
8. Serve with extra lemon wedges and a final drizzle of olive oil.

Nutrition Per Serving

Fasting Compatibility

This dish fits cleanly into a 16:8 or 18:6 eating window and works well as a fast-breaking meal thanks to its lean protein and light fat profile. It's also suitable for OMAD plates when paired with a side of leafy greens.

Related Recipes

• Seared Tuna Steak with Sesame, Ginger, and Greens
• Crab and Avocado Salad with Lemon Dressing
• Pan-Seared Scallops with Garlic Butter and Greens

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.