Low Carb Keto Broccoli Salad With Apple Cider Vinegar

I’ve had some truly tragic broccoli salads in my keto life. You know the ones—watery dressing, raw funky broccoli that feels like rabbit food, and way too much onion trying to be the star. This version? Actually hits the spot.

We blanch the broccoli just enough to knock out that raw edge (your gut will thank you), toss in crispy bacon, cheese cubes, and sunflower seeds, and coat it all in a tangy, mayo-based dressing with a keto-friendly bite. Bonus: It’s only 4 net carbs per serving.

💡 Why This One Works So Well

Most keto broccoli salads go wrong in three places: raw veg overload, sweeteners trying too hard, and limp textures. Here’s why this one delivers:

• Blanched, not raw: The broccoli gets one minute in salted boiling water. It softens just enough while keeping that bright green vibe and crunch.
• Crispy bacon and seeds = texture win: No soggy salad sadness here.
• Simple, sharp dressing: Mayo + apple cider vinegar. That’s it. You don’t need sweetener if your bacon and cheese are pulling their salty weight.

🧾 What I Used (And Why It Worked)

• ½ lb Bacon, cooked and crumbled
  → Fat + salt + crunch. I bake it at 375°F until crisp. Way less mess than stovetop.
• 5 cups small broccoli florets
  → Smaller = easier to eat and mix. Big chunks just make the salad awkward.
• ½ red onion, sliced thin (optional)
  → Adds zing, but leave it out if you don’t want the onion kick.
• 4 oz cheddar cheese, cubed
  → Don’t shred it—tiny cubes give little flavor bursts.
• ½ cup sunflower seed hearts
  → Toasted works best. Sub with chopped almonds or pumpkin seeds if you must.
• 1 cup mayo
  → Full fat, real stuff. Greek yogurt works but shifts the tang and lowers fat.
• 2 tbsp apple cider vinegar
  → Sharpens the whole mix. Don’t skip it.
• Salt + pepper to taste
  → Add at the end—bacon and cheese already bring salt.

🔁 Low-Carb Substitutions That Hold Up

Swap	Why It Works	Carb Impact
Greek yogurt for mayo	Lighter, tangier, more protein	Slight bump, but manageable
Pumpkin seeds for sunflower	Great crunch, same macros	No real change
No cheese	Dairy-free version	Drops fat, lowers calories
Add chopped chicken	Turns it into a full meal	Adds protein, keeps it keto

⚠️ Keto Missteps and How I Fixed Them

What Went Wrong	Why It Happens	How to Fix It
Broccoli turned mushy	Overcooked or didn’t ice bath	60 seconds MAX in boiling water, then ice immediately
Dressing got runny	Veg wasn’t dried enough	Pat broccoli dry before mixing
Too much onion	Overpowers the other flavors	Use less or skip it entirely

👩‍🍳 How to Make It (Step-by-Step)

1. Blanch the broccoli: Boil salted water, toss in broccoli for 60 seconds. Ice bath immediately to stop cooking. Drain and pat dry.
2. Make the dressing: Whisk mayo and apple cider vinegar in a small bowl.
3. Assemble: In a large bowl, toss broccoli with bacon, onion, cheese, seeds, and dressing.
4. Season: Salt and pepper to taste.
5. Serve or chill: Tastes even better after 30 minutes in the fridge.

🔢 I portion it into 8 equal servings—makes macro tracking stupidly easy.

🧠 Keto Cooking Tricks That Help

• Cut your broccoli small: You’ll actually want to eat it.
• Pre-cook bacon in batches: Store in the freezer for fast use in salads like this.
• Mix the dressing first: You get a smoother texture and better flavor spread.

🧊 Keeping It Keto-Friendly All Week

• Fridge: 1–2 days max once dressed. It starts to soften after that.
• Make-ahead hack: Keep dressing separate until ready to serve.
• Freezer? Nope. The texture turns sad fast.

❓ Can I Eat This on Keto? (Yes, Here’s Why)

• Net carbs: Just 4g per serving
• No added sugar or sweet dressing
• High fat, moderate protein, fiber from seeds + broccoli
• No blood sugar spike—I’ve tested this combo on a CGM and stayed solid.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	342 kcal
Total Fat	31g
• Saturated Fat	7g
• Monounsaturated Fat	~10g
• Polyunsaturated Fat	~8g
Cholesterol	45mg
Sodium	~400mg
Total Carbohydrates	4g
• Fiber	1g
• Sugars	1g
Net Carbs	3g
Protein	13g

Check out More Recipes:

• Low Carb Keto Broccoli Salad With Cranberries
• Easy Low Carb Keto Alfredo Sauce Recipe – Gluten Free
• Low Carb Keto Broccoli Salad With Blueberries
• Low Carb Keto Broccoli Salad Monkfruit