I used to side-eye raw broccoli salads. They either came drenched in mayo or felt like chewing your way through lawn trimmings. But after one too many overpriced cauliflowers ($11 a head in NZ? I gasped too), I pivoted. Broccoli became the star—and with a few keto-savvy tweaks, this salad turned into one of those make-it-again-immediately dishes.
Think: zesty red onion, salty olives, chewy sundried tomatoes, all wrapped up in a punchy balsamic dressing—with zero blood sugar spikes and full-on flavor.
💡 Why This One Works So Well (Low-Carb Edition)
The magic here is texture and balance. Raw broccoli gives crunch and structure, olives bring the fat and umami, sundried tomatoes add a chewy-salty-sweet bite, and a tangy vinaigrette pulls it all together. No limp lettuce. No sugar crash. And none of that “this is healthy but sad” vibe.
🧾 Ingredients That Kept It Keto
- Broccoli (~480g) – Low in carbs, high in fiber and vitamin C. Don’t toss the stalk—it adds bulk and crunch.
- Red onion (½ cup diced) – Use sparingly for zing. Just enough to wake things up, not enough to spike anything.
- Red capsicum (½ cup diced) – Adds color, crunch, and vitamin A with only ~3g net carbs per ½ cup.
- Parsley (½ cup, packed) – Brightens the whole dish, plus it’s a keto-friendly herb.
- Sundried tomatoes (6 pieces) – Choose ones packed dry, not in oil. Slightly higher in carbs but tons of flavor per gram.
- Kalamata olives (¼ cup, sliced) – High fat, zero net carbs, and the salt kick this salad needs.
- Erythritol (1 tsp, for dressing) – Swapped in for coconut nectar to drop the sugar.
- Olive oil (2 tbsp) – Carries the dressing and boosts fat macros.
- Balsamic + apple cider vinegar (2 tsp each) – Yes, they have a bit of sugar. But in this tiny amount, the carb impact is minimal and the flavor is huge.
- Sea salt (¼ tsp) – Sharpens everything.
✅ Keto tweak note: Ditch the dates. They’re lovely, but they’ll nuke your carb count. I swap them for extra sundried tomatoes and olives.
🔁 Keto Swaps That Actually Work
| Original Ingredient | Keto Swap | Notes |
|---|---|---|
| Dates (3 Medjool) | More olives or dry sundried tomatoes | Keeps the savory-salty profile without the sugar |
| Coconut nectar (1 tsp) | Erythritol (1 tsp) | Zero glycemic load, still balances the vinegar kick |
| Chickpeas/potatoes (optional add-ins) | Grilled halloumi or hemp seeds | Boosts fat and protein while keeping carbs low |
⚠️ What Went Sideways (And Why)
| What Went Wrong | Why It Happens | How to Fix It |
|---|---|---|
| Broccoli turned to mush | Overprocessed in the food processor | Pulse gently—aim for small bits, not baby food |
| Dressing too thin | Didn’t blend long enough | Let it emulsify—thicker dressing coats better |
| Salad got soggy overnight | Broccoli wasn’t dried enough | Pat it dry well if you wash it first |
👩🍳 Step-by-Step: How I Make It
- Soak sundried tomatoes in hot water (5–10 mins).
- Chop broccoli head and stalk. Pulse in food processor until grainy, not mushy. (Add onion now if your processor is strong.)
- Dice red pepper, red onion (if not processed), parsley, and soaked tomatoes.
- Mix all chopped veg, olives, and tomatoes in a bowl.
- Blend dressing (olive oil, vinegars, erythritol, salt) in the same food processor—until creamy.
- Toss lightly, don’t overmix.
- Serve fresh, or chill 1 hour to meld flavors (just know the green will dull a bit).
🧠 Keto Cooking Tricks That Help
- I pre-chop my broccoli and store it in a tea towel-wrapped container—stays dry, crisp, and ready.
- Don’t skip the dressing blend step—it emulsifies better in a blender than whisked.
- If I’m making a batch for the week, I keep the dressing separate until just before eating.
🧊 How I Store and Track It
- Keeps 2–3 days in the fridge, but prettiest on day one.
- I portion into four servings (~1.5 cups each)—each clocks in at around 6g net carbs if you skip the dates.
- Best served chilled or room temp, not hot.
❓ Can I Eat This on Keto? (Yes, Here’s Why)
Q: Aren’t sundried tomatoes too high in carbs?
A: Used in moderation, they’re fine. Just 1–2g net carbs per serving if you’re smart with portioning.
Q: Can I skip the food processor?
A: You can chop by hand, but it takes forever. A mini chopper saves time and gives that grainy couscous-like texture.
Q: What’s a good protein add-in?
A: Grilled halloumi, shredded chicken, or crumbled boiled egg work great without breaking the flavor vibe.
Nutrition Facts (Per Serving – ¼ of Recipe)
| Nutrient | Amount |
|---|---|
| Calories | ~210 kcal |
| Total Fat | 17g |
| └ Saturated Fat | 2.5g |
| Total Carbohydrate | 8g |
| └ Dietary Fiber | 2g |
| └ Net Carbs | 6g |
| Protein | 4g |
| Sodium | ~560mg |
| Potassium | ~700mg |
| Vitamin C | ~130mg (over 100% DV) |
| Vitamin A | ~900 IU |
| Calcium | ~60mg |
| Iron | ~1.2mg |
Check out More Recipes:
- Low Carb Keto Broccoli Salad With Greek Yogurt
- Low Carb Keto Broccoli Slaw Salad
- Low Carb Keto Chicken And Broccoli Salad
- Low Carb Keto Amish Broccoli Salad
Low Carb Keto Italian Broccoli Salad
Description
Crunchy broccoli, salty olives, and tangy sundried tomatoes tossed in a bold balsamic dressing—this keto salad is fresh, satisfying, and totally blood sugar-friendly.
Ingredients
Salad:
Dressing:
Instructions
- Soak sundried tomatoes in ½ cup hot water. Set aside.
- Chop broccoli (head and stalk), pulse in food processor until small pieces form (not mush).
- Dice all remaining salad ingredients and mix in a large bowl.
- Drain tomatoes, slice thinly, and add to bowl.
- Blend dressing ingredients until creamy.
- Pour dressing over salad and toss gently.
- Serve immediately, or chill briefly to let flavors develop.
Notes
- Don’t overprocess the broccoli—pulse until just crumbly. Swap dates for olives to keep it keto. Best eaten fresh, but still tasty on day two!
