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Keto Prawn Cocktail with Marie Rose Sauce

A gorgeous tasting prawn cocktail with a marie rose sauce. It's healthy, low in carbs and shockingly delicious. Great as a starter for 4 or lunch for 2.
keto prawn cocktail topped with sliced avocado and sliced tomatoes with marie rose sauce in a white bowl
Keto Prawn Cocktail with Marie Rose Sauce

A Little About The Recipe Keto Prawn Cocktail with Marie Rose Sauce

Keto Prawn Cocktail with Marie Rose Sauce came about because I adore prawn cocktail.  Some time ago, my go-to starters were either loaded potato skins or prawn cocktail.

When I discovered the paleo diet, the rules did not permit mayonnaise because of all the ‘extras’ that often go into it. It placed prawn cocktail into the wishful thinking category for a long time. Then, as my health improved, I could relax the rules just a little. I began experimenting with previously banned substances like Dijon mustard. Dijon mustard makes Easy Homemade Mayonnaise. Easy homemade mayonnaise makes a Paleo-ish Marie Rose Sauce. Paleo-ish Marie Rose Sauce makes Prawn Cocktail with Marie Rose Sauce. Working out the nutrient values makes the recipe Keto Prawn Cocktail with Marie Rose Sauce. I can’t do much to bring back loaded potato skins, but here is a prawn cocktail which is just delicious! 

A Paleo, Whole30 Mayonnaise

Since the development of Keto Prawn Cocktail with Marie Rose Sauce, I have found a paleo mayonnaise that adheres to all paleo rules. I haven’t tried it, but it is direct from one of the original paleo diet proponents (life-savers of mine 😊), Dr Loren Cordain. It’s on his website, so click here if you need it. I would heartily recommend this for the whole30 and stricter paleo dieters.

A Quarter or A Half?

Prawn Cocktail with Marie Rose Sauce is more often seen and used as a starter, and we found a quarter of this recipe was a nice amount for the job. You can use this for lunch, but I recommend you up the amount to about half the recipe to adequately fill all tummies.


Keto Prawn Cocktail with Marie Rose Sauce can be made up from scratch in next to no time. But, if you like to prep ahead, like me, make it ahead of time, cover it up and keep it in the fridge.  It will keep, quite happily, for about 3 days. Just make sure you keep it covered, or the Marie Rose Sauce will dry out a bit around the edges.


My husband, who has this with the cayenne pepper and I, wuss that I am, who has it without, love this recipe. Enjoy!

I Recommend This For Keto Prawn Cocktail with Marie Rose Sauce


This is, of course, great as a keto recipe, as the name suggests. It’s got healthy veggies, juicy prawns and is deceptively filling thanks to the healthy fats in the mayonnaise and avocado.  And, the fat content overshadows the protein, which is yet another keto criteria we like to see. If you really feel you need to bring the carb count down a smidgeon more, omit the tomatoes and lettuce.

Lunch and Dinner

For lunch, use half the recipe. It will cost you 7.4g of net carbs. Add in a couple of slices of warm Low Net Carb Chia Bread with lashings of melted butter on them at 3.2g net carbs. The total will give you a very filling lunch for 10.6g net carbs and under 60g of protein.

Follow this up at dinnertime with Grilled Lamb Chops with Allspice and Rosemary (1.3g net carbs) and a side of Garlic Butter Mushrooms (3.9g net carbs). Altogether, this day will cost you 15.1g net carbs with 107g of protein.

Just Dinner

My other suggestion is for a keto dinner with the rest of the day being your own.

Use the prawn cocktail as a starter. This will be 3.7g net carbs. Follow up with a main dish of Slow Roasted Boneless Lamb Shoulder with Dried Rosemary and Garlic or Simple Roast Chicken for some protein and a side dish of Mashed Cauliflower with lashings of butter. This whole meal will cost 9.6g net carbs and between 60 and 80g of protein, depending on the meat you choose.

Atkins’ Diet Revolution Ongoing and Maintenance Dieters

As per Dr Atkins’ suggestions on moderating fat and prioritising protein, we need to choose a higher protein meat to balance out the fats in the Marie Rose Sauce.  The Marie Rose sauce is just too delicious to go without it.

You can take these suggestions quite easily for lunch and dinner or just dinner.  A Simple Roast Chicken or a beef recipe like Sirloin Steak would be the best options because both these types of meat are high in protein, lamb tends towards the fatty side. Lastly, add in some salad greens and a couple of fried eggs.  You now have a delicious yet easy meal Dr Atkins’ would heartily approve of.

Paleo, Paleo-ish and Whole30

If you skipped past it, I will just mention the changes you will need to make when it comes to the mayonnaise in the Marie Rose Sauce. After all, not all mayonnaises are created equal.

For paleo-ish dieting, there is a recipe on this site that is delicious and works very well – I know because I use it!  It’s pretty much a no-fail mayonnaise, the Easy Homemade Mayonnaise

For both paleo and whole30, this particular recipe uses Dijon mustard. It’s in super small amounts, but I know that even the tiniest amount can be enough to unbalance your health. For a recipe that is fully paleo and whole30 compliant, I found this for you to use instead. Just click here.

With the mayo sorted, we have the Keto Prawn Cocktail with Marie Rose Sauce as a starter, and we now need dinner.

I will make different suggestions for paleo and whole30 because the main dish I really like to go with this prawn cocktail isn’t whole30.

So, for paleo and paleo-ish, make the Pork Chops with Apple Cinnamon Sauce and a side of Simple Roasted Carrots. After the initial chill of the prawn cocktail, the sweet, homey taste of the apple cinnamon warms you all the way down. The carrots are a great addition on the side because if the apple cinnamon spills over a bit, you will hitherto discover the fabulous taste of apple cinnamon carrots. You will then exclaim, “why hasn’t she made this into a recipe?!” I know, I know, cringe, I will. 

For whole30, the pork dish contains ingredients that are not compliant. Fear not! Another comfort dish is ready to step in. Sweet Potato and Tuna Bake; just bang all the ingredients together and pop it in the oven – easy, peasy.

And Here It Is: Keto Prawn Cocktail with Marie Rose Sauce

keto prawn cocktail with marie rose sauce in a white bowl
Keto Prawn Cocktail with Marie Rose Sauce
A gorgeous tasting prawn cocktail with a marie rose sauce. It's healthy, low in carbs and shockingly delicious. Great as a starter for 4 or lunch for 2.
5 from 3 votes
Prep Time 15 mins
Total Time 15 mins
Course Breakfast, Lunch, Salad, Starter
Cuisine Atkins’, Keto, Paleo, Paleo-ish, Whole30
Servings 4 people
Calories 433 kcal


  • 400 g prawns (14oz)
  • 4 large iceberg lettuce leaves
  • 1 medium tomato
  • 1 medium avocado
  • 240 ml mayonnaise (1/2 cup)
  • 1 tbsp tomato puree
  • 1 tsp lemon juice
  • 1/2 tsp sweet paprika
  • 1/8 tsp salt
  • pinch of cayenne powder (optional)


  • Mix the prawns, mayonnaise, tomato puree, lemon juice, sweet paprika and salt together.
  • Roughly rip up the lettuce leaves and place in one large bowl or divide between 2 or 4 bowls; however, you intend to serve it.
  • Spoon the prawn mix over the lettuce leaves.
  • Slice the avocado and tomato and place over the top of the prawns.
  • For a bit of heat sprinkle a pinch of cayenne pepper over the top. Omit if you prefer the dish plain.
  • Serve chilled.


Net Carbs: 3.7g
Updated: 28/04/2021


Serving: 218gSodium: 1022mgCalcium: 106mgVitamin C: 9mgVitamin A: 876IUSugar: 2gFiber: 3gPotassium: 470mgCholesterol: 232mgCalories: 433kcalTrans Fat: 0gMonounsaturated Fat: 24gPolyunsaturated Fat: 4gSaturated Fat: 5gFat: 35gProtein: 25gCarbohydrates: 6.8gIron: 1mg
Keyword avocado, dried herbs, egg, low carb, low net carb, shrimp/prawn, tomato
Tried this recipe?Let us know how it was!

A Little About Us: Alex, Carl, Isla and Taran

Everything has been very unsunny for me on the sunny island of Malta. For six months, I have been utterly miserable in a new job. I finally decided to quit. I summoned my courage, handed in my notice and demoted myself to return to part-time. It was a tough decision. In such uncertain times when many others don’t even have any job, I hope I haven’t doomed us all. But, not seeing my kids for half of each week and only seeing my husband on a fly-by basis wasn’t worth the extra money. This is the time with my kids that I will never see again; I couldn’t face losing any more of it. I also disliked this new job as much as the part-time one I left, but I had to do it for five days instead of three. And, working shifts that constantly changed left me continuously tired as well. I had actually forgotten how lousy life feels when I am always tired. Spending half my energy either trying to sleep and failing or being so tired it’s a force of will to keep my eyes open just sucks and utterly destroys any and all family life.

Now, I just need to find some other occupation that works around the kids instead of my kids having to work around my job. My thinking cap is most definitely on.

Now, with one week off before I restart my old job, I have spent the time dragging my kids to the park every day, making up for the lost time.  We all have a great time until we have to walk home.  It seems strange to me how my kids can run around and around for hours without feeling the least bit tired, but, suddenly, at home time, they are just too tired to walk. Usually, I end up carrying three-year-old Taran, who is quite a big boy for his age and dragging along five-year-old Isla.  Isla refuses to understand why she has to walk when her brother gets carried.  And, somehow, despite being so tired, she finds the energy to summon enough breath to say, “It’s not fair!” very regularly for the entire walk home.  Then, the very next day, I hear, “Let’s go to the swings and slides, Mummy!”.

The second thing I have been doing is making recipes, enjoying healthy food, and improving this website. My husband has been stopping and starting on the keto diet over the last few months. He gained some weight during the coronavirus lockdown – like, who didn’t? But, he needs to lose the weight he gained. However, with the job I just resigned from, our lives have been such a struggle; living healthy got put on the back burner. He plans to stick with keto until he drops the weight he needs to lose. In my role as recipe maker of our household, I have, sort of, embraced the idea of keto and adapted some paleo recipes to keto.  I don’t do keto myself purely because I follow paleo for personal health reasons. A lot of allowed food for keto really doesn’t sit very well on my stomach. But, with the crossover between paleo and keto, I can generally come up with something tasty that suits us both without too much effort.

Comments welcome!

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