When I first started eating low-carb, I thought salads would be boring. But this keto broccoli cauliflower salad with bacon changed my mind! It’s creamy, crunchy, and packed with flavor—everything you want in a side dish. The combination of crisp broccoli, tender cauliflower, smoky bacon, and a rich, tangy dressing makes this salad incredibly satisfying. Plus, it’s low in carbs, high in healthy fats, and perfect for meal prep.
Whether you’re following a keto lifestyle or just looking for a delicious salad for your next BBQ or potluck, this recipe is a must-try. Let’s dive into what makes this salad so special and how you can customize it to fit your taste!
For a light, refreshing wrap to pair with your salad, try our Chicken Salad Lettuce Wraps—a delicious, low-carb option!
Table of Contents
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What Is Keto Broccoli Cauliflower Salad with Bacon?
Why This Salad Is Perfect for a Keto Diet
Traditional salads often include carb-heavy ingredients like croutons, dried fruit, or sugary dressings. This keto-friendly version skips all that while still delivering incredible taste and texture. Since broccoli and cauliflower are both low-carb vegetables, they fit perfectly into a ketogenic meal plan. The creamy dressing is made with keto-approved ingredients like mayonnaise, sour cream, and mustard, while the crispy bacon adds protein and satisfying fat.
✔ Low in carbs – Only about 4-5g net carbs per serving
✔ High in healthy fats – Thanks to bacon, cheese, and creamy dressing
✔ Naturally gluten-free – No grains or gluten-based ingredients
The Balance of Crunch, Creaminess, and Flavor
One of the best things about this salad is its texture contrast:
- Crispy bacon adds crunch and smoky flavor.
- Fresh broccoli and cauliflower provide a slight bite while staying tender.
- Creamy dressing ties everything together with rich, tangy goodness.
Pro Tip: If you prefer a slightly softer texture, lightly blanch the broccoli and cauliflower before mixing them into the salad.
How It Compares to Traditional Broccoli Salads
Many traditional broccoli salads contain sugar-loaded dressings, dried cranberries, or sweet nuts. This keto version keeps things simple and savory, allowing the natural flavors of the ingredients to shine. It’s also more filling due to its high-fat content, making it a great meal option instead of just a side dish.
This salad proves that eating keto doesn’t have to be bland—it can be bold, delicious, and completely satisfying!
If you love bold, zesty flavors, you might also enjoy our Mexican Macaroni Salad—a perfect side for summer gatherings!
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Key Ingredients for the Perfect Keto Broccoli Cauliflower Salad
Broccoli and Cauliflower: The Star Ingredients
The base of this salad is a perfect blend of fresh broccoli and cauliflower, both of which are low in carbs and packed with nutrients. Their crunchy texture holds up well to the creamy dressing, making every bite satisfying.
✔ Broccoli: Rich in fiber, vitamins C and K, and antioxidants, broccoli is a keto staple that adds crunch and freshness.
✔ Cauliflower: A great low-carb substitute for starchy ingredients, cauliflower is mild in flavor but absorbs the dressing beautifully.
Pro Tip: For a softer texture, blanch the broccoli and cauliflower in boiling water for 30-60 seconds, then drain and cool before adding them to the salad.
Crispy Bacon: The Secret to Maximum Flavor
Bacon is what gives this salad its rich, smoky flavor and satisfying crunch. Since it’s high in fat and has zero carbs, it’s a perfect addition to a keto-friendly dish.
✔ Use thick-cut bacon for extra crunch and flavor.
✔ Cook until crispy, then chop into bite-sized pieces to mix throughout the salad.
✔ Turkey bacon works too, but it has slightly fewer fats and a different texture.
Pro Tip: To keep bacon crispy, cook it ahead of time and store it separately, adding it just before serving.
The Creamy Keto Dressing: Mayonnaise, Sour Cream, and Mustard
A great dressing ties everything together, and this keto-friendly creamy dressing is the perfect balance of tangy, rich, and slightly sweet flavors.
✔ Mayonnaise: The base of the dressing, adding creaminess and healthy fats.
✔ Sour Cream: Provides a slight tang, making the dressing smooth and flavorful.
✔ Dijon Mustard: Adds a bold, zesty kick.
✔ Apple Cider Vinegar or Lemon Juice: Brightens up the salad with acidity.
✔ Sweetener (Optional): A few drops of monk fruit or stevia can mimic the sweetness found in traditional salad dressings.
Pro Tip: Whisk the dressing ingredients together in a bowl before pouring over the salad to ensure even distribution.
With these key ingredients, you’ll have a flavorful, creamy, and satisfying keto broccoli cauliflower salad that’s perfect for meal prep or any occasion.
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Step-by-Step Recipe for Keto Broccoli Cauliflower Salad
Ingredients You’ll Need
To make this creamy, crunchy, and flavorful keto broccoli cauliflower salad with bacon, gather these simple ingredients:
For the Salad:
2 cups broccoli florets (chopped into bite-sized pieces)
2 cups cauliflower florets (chopped into bite-sized pieces)
6 slices bacon (cooked and crumbled)
½ cup shredded cheddar cheese
¼ cup red onion (diced)
¼ cup sunflower seeds or chopped almonds (for crunch)
For the Dressing:
½ cup mayonnaise (sugar-free, keto-friendly)
¼ cup sour cream
1 tablespoon Dijon mustard
1 tablespoon apple cider vinegar or lemon juice
1 teaspoon garlic powder
Salt and black pepper to taste
1-2 teaspoons keto sweetener (optional) (monk fruit or erythritol)
How to Prep and Chop the Vegetables
- Wash and Dry the Veggies: Rinse the broccoli and cauliflower under cold water and pat them dry to prevent a watery salad.
- Chop Evenly: Cut the broccoli and cauliflower into small, uniform pieces to ensure even coating with the dressing.
- Optional Blanching: If you prefer a softer texture, blanch the vegetables in boiling water for 30-60 seconds, then drain and cool before assembling.
Mixing the Perfect Dressing and Assembling the Salad
- Make the Dressing: In a small bowl, whisk together mayonnaise, sour cream, Dijon mustard, apple cider vinegar, garlic powder, salt, and pepper. If using a sweetener, add it in now and mix until smooth.
- Combine Ingredients: In a large mixing bowl, add broccoli, cauliflower, bacon, cheddar cheese, red onion, and sunflower seeds.
- Toss with Dressing: Pour the dressing over the salad and toss until everything is evenly coated.
- Chill Before Serving: For the best flavor, refrigerate the salad for at least 30 minutes to allow the ingredients to meld.
Pro Tips for the Best Keto Broccoli Cauliflower Salad
For extra crunch, add chopped pecans or pumpkin seeds.
For a different cheese flavor, swap cheddar for pepper jack or feta.
Want a protein boost? Add grilled chicken or diced hard-boiled eggs.
Meal prepping? Store in an airtight container in the fridge for up to 4 days.
This keto broccoli cauliflower salad with bacon is the perfect balance of creamy, crunchy, and smoky flavors—ideal for meal prep, potlucks, or a quick side dish!
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Nutritional Benefits of Keto Broccoli Cauliflower Salad
Low-Carb and High-Fat: Perfect for Keto Macros
One of the best things about this keto broccoli cauliflower salad with bacon is that it fits perfectly into a low-carb, high-fat diet. Each ingredient is carefully chosen to keep carbs low while maximizing healthy fats and protein.
✔ Net Carbs: Only 4-5g per serving, making it ideal for keto.
✔ Healthy Fats: Mayonnaise, sour cream, bacon, and cheese provide essential fats to keep you satisfied.
✔ Protein: Bacon and cheese add protein, supporting muscle growth and keeping hunger in check.
This salad is not only delicious but also helps you maintain ketosis while enjoying a flavorful meal.
The Health Benefits of Broccoli and Cauliflower
Both broccoli and cauliflower are nutrient-dense, fiber-rich vegetables that offer several health benefits:
✔ Low in carbs – Unlike starchy vegetables, they have minimal impact on blood sugar.
✔ High in fiber – Supports digestion and helps with satiety.
✔ Packed with vitamins and antioxidants – Broccoli is a great source of vitamins C, K, and A, while cauliflower provides B vitamins and choline for brain health.
These cruciferous veggies are also known for their anti-inflammatory and detoxifying properties, making them a great addition to any diet.
Why Bacon on Keto Is a Great Choice
Bacon is often a go-to ingredient in keto recipes because:
✔ It’s high in fat and protein – Making it a perfect keto-friendly addition.
✔ Zero carbs – Unlike processed meats, bacon doesn’t add unnecessary carbs to your meal.
✔ Enhances flavor – The smoky, salty taste balances the creamy dressing and crunchy veggies.
Pro Tip: Choose sugar-free bacon to avoid hidden carbs from added sugars in processed varieties.
With the right balance of low carbs, high fats, and essential nutrients, this salad is not only keto-friendly but also a healthy and satisfying dish for any occasion.
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Popular Variations of Keto Broccoli Cauliflower Salad
Cheddar Cheese and Ranch Dressing Version
If you’re a fan of classic ranch flavors, this variation will be your new favorite. Instead of Dijon mustard and apple cider vinegar, use ranch dressing to add a tangy, herby kick.
✔ Swap the dressing: Replace the original dressing with ½ cup keto-friendly ranch dressing (homemade or store-bought).
✔ Extra cheesy twist: Increase the cheddar cheese to ¾ cup for a richer flavor.
✔ Add more crunch: Toss in chopped pecans or walnuts for extra texture.
This version is cool, creamy, and loaded with flavor, making it perfect for BBQs or potlucks.
Avocado and Lemon Zest for a Fresh Twist
For a lighter, fresher take, adding avocado and lemon zest brings brightness to the dish.
✔ Add avocado: Dice 1 ripe avocado and gently fold it into the salad just before serving.
✔ Use lemon zest: Add ½ teaspoon of lemon zest to the dressing for a fresh, citrusy note.
✔ Swap sour cream for Greek yogurt: If you want a tangier dressing with extra protein, use full-fat Greek yogurt instead of sour cream.
This variation is great for summer or when you want something light yet satisfying.
Spicy Jalapeño and Pepper Jack Cheese Version
If you love a little heat, this variation is for you! The spicy kick from jalapeños pairs perfectly with the creamy dressing and smoky bacon.
✔ Add heat: Finely dice ½ fresh jalapeño and mix it into the salad. Remove the seeds for a milder spice.
✔ Swap the cheese: Use ½ cup shredded pepper jack cheese instead of cheddar for a spicy, melty bite.
✔ Smoky flavor boost: Add ½ teaspoon smoked paprika to the dressing for an extra depth of flavor.
This version is bold, creamy, and slightly spicy, making it an exciting twist on the original recipe!
With these easy variations, you can switch up the flavors of your keto broccoli cauliflower salad to match any craving.
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Popular Variations of Keto Broccoli Cauliflower Salad (350 Words)
Cheddar Cheese and Ranch Dressing Version
If you’re a fan of classic ranch flavors, this variation will be your new favorite. Instead of Dijon mustard and apple cider vinegar, use ranch dressing to add a tangy, herby kick.
✔ Swap the dressing: Replace the original dressing with ½ cup keto-friendly ranch dressing (homemade or store-bought).
✔ Extra cheesy twist: Increase the cheddar cheese to ¾ cup for a richer flavor.
✔ Add more crunch: Toss in chopped pecans or walnuts for extra texture.
This version is cool, creamy, and loaded with flavor, making it perfect for BBQs or potlucks.
Avocado and Lemon Zest for a Fresh Twist
For a lighter, fresher take, adding avocado and lemon zest brings brightness to the dish.
✔ Add avocado: Dice 1 ripe avocado and gently fold it into the salad just before serving.
✔ Use lemon zest: Add ½ teaspoon of lemon zest to the dressing for a fresh, citrusy note.
✔ Swap sour cream for Greek yogurt: If you want a tangier dressing with extra protein, use full-fat Greek yogurt instead of sour cream.
This variation is great for summer or when you want something light yet satisfying.
Spicy Jalapeño and Pepper Jack Cheese Version
If you love a little heat, this variation is for you! The spicy kick from jalapeños pairs perfectly with the creamy dressing and smoky bacon.
✔ Add heat: Finely dice ½ fresh jalapeño and mix it into the salad. Remove the seeds for a milder spice.
✔ Swap the cheese: Use ½ cup shredded pepper jack cheese instead of cheddar for a spicy, melty bite.
✔ Smoky flavor boost: Add ½ teaspoon smoked paprika to the dressing for an extra depth of flavor.
This version is bold, creamy, and slightly spicy, making it an exciting twist on the original recipe!
With these easy variations, you can switch up the flavors of your keto broccoli cauliflower salad to match any craving.
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How to Store and Meal Prep Keto Broccoli Cauliflower Salad
How Long Does It Last in the Fridge?
Keto broccoli cauliflower salad is perfect for meal prep because it stays fresh for several days. When stored properly in an airtight container, it will last for 3-4 days in the refrigerator.
Best when chilled: The flavors meld together better after a few hours in the fridge.
Don’t store too long: After 4 days, the vegetables may become too soft, and the bacon may lose its crunch.
Pro Tip: If you’re meal prepping, keep the bacon separate and mix it in just before serving to maintain its crispiness.
Tips for Keeping It Fresh and Crisp
Since broccoli and cauliflower are crunchy vegetables, they hold up well in salads, but a few tricks can help keep your salad fresher for longer:
Dry the vegetables completely before mixing – Excess moisture can make the salad watery.
Use crispy bacon – If possible, cook the bacon extra crispy so it stays crunchy even after refrigeration.
Store in an airtight container – This prevents the salad from absorbing fridge odors and keeps it tasting fresh.
Add avocado last – If using avocado, mix it in right before serving to prevent browning.
Can You Freeze This Salad?
No, freezing is not recommended for this salad because:
Mayonnaise and sour cream separate when frozen and thawed.
Broccoli and cauliflower lose their crunch and become mushy.
Bacon loses its crispy texture.
If you want to prep ahead, you can pre-chop the vegetables and cook the bacon, then store them separately in the fridge. Assemble the salad fresh when needed.
With proper storage, you can enjoy this salad all week without losing its texture or flavor!
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What to Serve with Keto Broccoli Cauliflower Salad
Pairing It with Grilled Meats: Chicken, Steak, and Fish
Since this keto broccoli cauliflower salad with bacon is rich and creamy, it pairs well with grilled or roasted meats for a balanced meal. Here are some great protein options:
✔ Grilled Chicken Breast or Thighs – A simple, juicy grilled chicken complements the crunchy salad beautifully.
✔ Steak or Beef Burgers – The smoky, charred flavor of steak pairs well with the creamy dressing.
✔ Grilled Salmon or Shrimp – The light, flaky texture of seafood adds variety while keeping it keto-friendly.
Pro Tip: Serve this salad as a topping for a grilled chicken bowl or alongside a steak for a complete meal.
Low-Carb Sides That Complement This Salad
Pair your broccoli cauliflower salad with other low-carb sides for a filling and satisfying keto meal.
✔ Cauliflower Rice: Keeps the meal light while soaking up flavors from the dressing.
✔ Roasted Asparagus or Brussels Sprouts: Adds another layer of crispiness and greens.
✔ Deviled Eggs: A classic side that adds extra protein and fat to your meal.
If you’re serving this at a BBQ or potluck, it also pairs well with other keto-friendly salads like a creamy coleslaw or cucumber salad.
Perfect for BBQs, Potlucks, and Meal Prep
This salad is a great make-ahead dish for gatherings because it stays fresh in the fridge and doesn’t require reheating. It’s ideal for:
✔ Summer BBQs – Serve it alongside grilled meats for an easy low-carb side.
✔ Potlucks & Picnics – The creamy dressing keeps it from drying out, making it perfect for sharing.
✔ Meal Prep – It holds up well in the fridge for quick, ready-to-eat lunches.
This salad is versatile, delicious, and pairs well with almost any keto meal!
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Keto-Friendly Swaps and Ingredient Substitutions
Dairy-Free Alternatives for the Dressing
If you’re avoiding dairy, you can still enjoy a creamy keto broccoli cauliflower salad with a few simple swaps:
✔ Use dairy-free mayonnaise – Many store-bought brands are dairy-free, or you can make your own with eggs and olive oil.
✔ Replace sour cream with coconut cream – It adds creaminess without altering the flavor too much.
✔ Try avocado-based dressings – Blending ripe avocado with lemon juice and olive oil creates a creamy, dairy-free alternative.
Pro Tip: Add nutritional yeast for a cheesy flavor without using real cheese.
Vegetarian Version: Skipping the Bacon While Staying Keto
If you prefer a vegetarian version of this salad while keeping it low-carb, try these substitutes for bacon:
✔ Smoked Almonds or Pecans – These add crunch and a slightly smoky flavor.
✔ Crispy Coconut Bacon – Toast coconut flakes with smoked paprika and sea salt for a bacon-like taste.
✔ Sunflower or Pumpkin Seeds – Great for extra texture and a boost of healthy fats.
Even without bacon, this salad remains filling and keto-friendly!
Different Nuts and Seeds for Added Crunch
If you want to change up the texture, consider these low-carb nut and seed options:
✔ Chopped Pecans or Walnuts – Add richness and crunch.
✔ Sunflower or Pumpkin Seeds – Provide a nut-free, crunchy alternative.
✔ Slivered Almonds – A mild, slightly sweet nut that pairs well with the creamy dressing.
These swaps make it easy to customize the salad based on your dietary needs, without compromising on flavor or texture.
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FAQs About Keto Broccoli Cauliflower Salad with Bacon
1. Is broccoli and cauliflower salad keto-friendly?
Yes! Broccoli and cauliflower are both low-carb vegetables, making them perfect for a keto diet. When combined with bacon, cheese, and a creamy high-fat dressing, this salad becomes an ideal keto-friendly dish with only 4-5g net carbs per serving.
2. Can I make this salad ahead of time?
Absolutely! This salad is perfect for meal prep and tastes even better after a few hours in the fridge. Store it in an airtight container and refrigerate for up to 3-4 days.
Pro Tip: Keep the bacon separate and mix it in just before serving to maintain its crunch.
3. What’s the best dressing for a keto broccoli cauliflower salad?
A creamy dressing made with mayonnaise, sour cream, Dijon mustard, and apple cider vinegar works best. It’s rich, tangy, and keto-friendly.
✔ For a dairy-free version, replace sour cream with coconut cream.
✔ For extra flavor, try ranch dressing or add a squeeze of lemon juice.
4. Can I use turkey bacon instead of regular bacon?
Yes! Turkey bacon is a leaner option but still adds great flavor. However, it has less fat than traditional bacon, so if you’re following strict keto macros, you may need to add extra healthy fats (like olive oil or avocado) to maintain a good balance.
5. How do I keep the vegetables from getting soggy?
✔ Dry the broccoli and cauliflower completely after washing.
✔ Store the salad in an airtight container.
✔ Don’t mix in the dressing too early if prepping more than a day in advance.
If your salad does become watery, just stir well and add more cheese or bacon to absorb excess moisture.
6. What nuts or seeds work best in this salad?
✔ Pecans and walnuts – Add richness and crunch.
✔ Sunflower and pumpkin seeds – Nut-free and packed with healthy fats.
✔ Slivered almonds – Mild flavor with a light crunch.
Adding nuts or seeds makes the salad even more filling while keeping it keto-friendly!
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Tips for Making the Best Keto Broccoli Cauliflower Salad
Blanching vs. Raw: Which Is Better?
The choice between using raw or blanched vegetables depends on your preferred texture:
✔ Raw: Keeps the salad extra crunchy and fresh. Perfect for meal prep since it won’t get soggy.
✔ Blanched: Lightly softens the broccoli and cauliflower, making it easier to chew while maintaining a bit of crunch.
How to Blanch:
- Boil a pot of water and prepare an ice bath.
- Drop broccoli and cauliflower florets into boiling water for 30-60 seconds.
- Quickly transfer them to the ice bath to stop cooking.
- Drain and pat dry before adding to the salad.
How to Achieve the Perfect Dressing Consistency
A creamy dressing is key to a great salad, but it should be thick enough to coat the veggies without being too heavy.
✔ Whisk the dressing well before adding it to the salad.
✔ Adjust consistency: If too thick, add a splash of lemon juice or apple cider vinegar. If too thin, stir in extra mayo or cheese.
Pro Tip: Let the salad chill for at least 30 minutes before serving so the flavors can blend.
The Best Way to Keep the Bacon Extra Crispy
Crispy bacon is a game-changer in this salad, but it can soften over time. Here’s how to keep it crunchy:
✔ Cook bacon extra crispy before chopping.
✔ Store bacon separately and mix it in just before serving.
✔ Use oven-baked bacon instead of pan-fried for even crispier texture.
By following these tips, your keto broccoli cauliflower salad with bacon will be perfectly crunchy, creamy, and flavorful every time!
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Conclusion: Why You’ll Love This Keto Broccoli Cauliflower Salad
This keto broccoli cauliflower salad with bacon is the perfect balance of crunchy, creamy, smoky, and cheesy flavors—all while staying low in carbs and high in healthy fats. Whether you’re looking for a satisfying meal-prep option, a crowd-pleasing BBQ side, or a nutrient-packed salad that keeps you full, this dish checks all the boxes.
✔ Only 4-5g net carbs per serving – Ideal for keto and low-carb diets.
✔ Rich in healthy fats and protein – Bacon, cheese, and a creamy dressing keep you satisfied.
✔ Quick & easy to make – Ready in under 15 minutes with minimal prep.
✔ Perfect for meal prep – Stays fresh for 3-4 days in the fridge.
Unlike traditional broccoli salads loaded with sugar and high-carb ingredients, this keto version is 100% guilt-free and packed with nutrients. Plus, you can easily customize it with different cheeses, nuts, or even a dairy-free dressing.
So whether you’re serving it at a summer BBQ, potluck, or as a weekly meal-prep dish, this salad is bound to become a staple in your keto-friendly recipe collection!