Low Carb Keto Broccoli And Cauliflower Salad

I used to side-eye raw veggie salads like this. Too crunchy, too cold, and always drowning in a gloopy dressing that tasted more like sugar than salad. But after one too many BBQs where my only keto options were grilled meat and sadness, I gave this one a real shot—and fixed everything I hated about the old versions.

This is the kind of cold salad that actually earns its spot next to your grilled chicken thighs or steak bites. It’s creamy, crunchy, salty, a little sweet (without the sugar spike), and gets better the longer it sits in the fridge.

💡 What Solves the “Sad Keto” Problem

Here’s why this one actually works on keto:

• It’s high-fat, fiber-rich, and low in net carbs—unlike pasta or potato salad.
• The creamy dressing isn’t sweetened like a dessert—just enough tang to make everything pop.
• Sunflower seeds and bacon bring the crunch (no soggy celery nonsense).
• No fake pasta or zoodles pretending to be something they’re not.

You’re eating real food. That happens to be low carb. And it actually fills you up.

🧾 Ingredients That Kept It Keto

• Broccoli + Cauliflower – Cruciferous, full of fiber, and way lower in carbs than they taste. Keep it fresh. Frozen = sad mush.
• Cheddar, cubed – Adds fat, flavor, and a creamy contrast to the crunch.
• Sunflower seeds – Crunch without carbs. Bonus: magnesium and zinc for your electrolytes.
• Red onion – Dice fine for zing. Soak in cold water if it bites too hard.
• Bacon – Crispy and salty. Don’t skip this. It’s the soul of the dish.
• Mayo – Fat carrier and texture hero. No Greek yogurt swaps here—this is keto, not low-fat.
• Erythritol-based sweetener (1 tbsp) – I use Lakanto. Keeps the dressing balanced without the spike.
• White vinegar (1 tbsp) – Brightens everything up.
• Salt – Just enough to sharpen the flavor.

Net Carbs: About 6g per serving (thanks to fiber-rich veggies and smart sweetener use)

🔁 Keto Swaps That Actually Work

Swap	What Changes	Worth It?
Apple cider vinegar instead of white	Slightly tangier	Yes
Slivered almonds instead of sunflower seeds	Still crunchy, slightly different texture	Yes
Shredded cheddar instead of cubes	More integrated cheese flavor	Yes, but less texture contrast
Pre-cooked bacon bits	Less crisp, can be greasy	Only if desperate

⚠️ Keto Missteps and How I Fixed Them

What Went Wrong	Why It Happens	How to Fix It
Mushy veggies	Using frozen	Use fresh, always
Over-sweet dressing	Too much erythritol	1 tbsp max—taste as you go
Blandness	Forgot salt	Add ½ tsp to the dressing and taste-test

👩‍🍳 How to Make It (Step-by-Step)

1. Chop your veggies into small, bite-sized florets. Big chunks = bad texture.
2. Fry your bacon crispy and crumble.
3. Toss broccoli, cauliflower, cheese, seeds, onion, and bacon in a big bowl.
4. In a separate bowl, whisk together mayo, sweetener, vinegar, and salt until creamy.
5. Pour dressing over salad and toss to coat everything evenly.
6. Cover and chill for at least 2 hours—this is non-negotiable. It softens the crunch just enough and lets the flavors meld.

🧠 Tricks That Made This Work Better

• I pre-chop veggies the day before when I’m meal prepping—saves time and keeps the texture crisp.
• I always let this chill a full 2-4 hours minimum. Overnight is even better.
• Want to track portions easily? Weigh the total salad and divide by 8. Macros = solved.

🧊 How I Store and Track It

• Keeps 3-4 days in the fridge—covered tight. (Yes, it’ll smell like broccoli. That’s life.)
• I store in a glass container with a tight lid. Don’t use plastic unless you want bacon grease scent forever.
• Avoid freezing—texture goes to mush town.

❓ Real Keto Questions, Real Answers

Can I make this ahead?
Yep—and you should. It gets better as it sits.

Is this clean keto or dirty?
Depends on your mayo and bacon. Use clean versions and it’s 100% clean keto.

Can I leave out the sweetener?
You can—but it’ll taste a little flat. A small amount balances the vinegar and salt.

🧾 Nutrition Facts (Per Serving, Approximate)

Nutrient	Amount	% Daily Value (approx.)
Calories	343 kcal	17%
Total Fat	30g	46%
– Saturated Fat	7g	44%
– Polyunsaturated Fat	4g	—
– Monounsaturated Fat	7g	—
Cholesterol	31mg	10%
Sodium	1252mg	54%
Total Carbohydrates	10g	3%
– Dietary Fiber	4g	17%
– Sugars	3g (natural, from veggies)	3%
Net Carbs	6g	—
Protein	11g	22%

Check out More Recipes:

• Low Carb Keto Antipasto Salad With Broccoli
• Low Carb Keto Broccoli Salad With Apple Cider Vinegar
• Low Carb Keto Broccoli Salad With Cranberries
• Low Carb Keto Broccoli Salad With Blueberries