I used to crave that creamy, crunchy, sweet-savory pasta salad at every summer BBQ—but every time I made it, even with gluten-free pasta, I’d be out of ketosis by dinner. This version skips the blood sugar spike and still delivers all the crunch, cream, and satisfaction of the original.
The trick? Ditch the pasta. Trust me.
💡 What Solves the “Sad Keto” Problem
This one’s all about the texture game: chopped raw broccoli, crisp cucumber, toasted pecans, and a rich, tangy avocado-based dressing that feels indulgent without wrecking your macros.
Instead of sweet grapes and dried cranberries, we bring in flavor with fresh herbs, lemon, and a hint of natural sweetness from just a teaspoon of monk fruit maple syrup in the dressing. (You could skip it—but that hit of sweet really rounds it out.)
🧾 What Packs Flavor Without the Carbs
- Broccoli (3 cups) – Raw or lightly blanched. Loaded with fiber and crunch.
- Cucumber (½ cup) – Hydrating, crisp, basically a palate cleanser.
- Chopped Asparagus (½ cup) – Quick-sautéed and tender-crisp. Optional, but levels this up.
- Toasted Pecans (½ cup) – Adds fat, crunch, and toasty flavor.
- Fresh Herbs (1–2 tbsp) – Parsley or chives for brightness.
- Avocado Dressing – Avocado, tahini, lemon, garlic, nutritional yeast, monk fruit syrup (or none).
🔁 Keto Swaps That Actually Work
| Original Ingredient | Keto Swap | Notes |
|---|---|---|
| Gluten-free pasta | Hearts of palm pasta, zucchini noodles, or chopped cauliflower | Keeps the “pasta salad” feel but ditches 30g+ of carbs |
| Grapes / Cranberries | Skip or use 1–2 chopped strawberries for a hint of sweetness | Much lower in sugar |
| Vegan yogurt + maple dressing | Avocado tahini dressing | Higher fat, no dairy, no sugar |
| Chickpea pasta | Don’t do it. Too many carbs for strict keto | Good for moderate low-carb, but not keto-friendly |
⚠️ What I Got Wrong
| What Went Wrong | Why It Happens | How to Fix It |
|---|---|---|
| Used regular GF pasta | Too many net carbs—even if “healthy” | Use low-carb pasta or skip it |
| Added fruit without tracking | Grapes/dried cranberries = sugar bombs | Use herbs and lemon for flavor |
| Dressing too thick | Tahini + avocado can clump | Thin with warm water or olive oil |
👩🍳 Step-by-Step: How I Make It
- Chop + blanch the broccoli (or keep raw for max crunch).
- Sauté asparagus in olive oil for 2–3 minutes until bright green.
- Make the dressing: Blend 1 avocado, ¼ cup tahini, 1 tbsp lemon juice, 2 garlic cloves, 2 tbsp nutritional yeast, 1 tsp monk fruit syrup, ½ tsp salt, black pepper. Thin with water to desired texture.
- Mix it all up: Combine veggies, pecans, and herbs in a bowl. Add dressing and toss.
- Chill for 30–60 minutes. Top with extra herbs or crushed pork rinds for crunch (optional).
🧠 My Go-To Low-Carb Hacks
- Zucchini noodles: I spiralize and salt them, then pat dry—less soggy salad.
- Frozen broccoli shortcut: Microwave in a towel-lined bowl for 3 minutes. No sog.
- Bulk-prep the dressing: It keeps 4–5 days and makes a great dip too.
🧊 How I Store and Track It
- Storage: Keeps up to 4 days in a sealed container.
- Meal prep: I divide into 4 containers, about 1.5 cups each.
- Tracking macros (per serving):
- Net carbs: ~6g
- Fat: ~25g
- Protein: ~7g
(Depends on swaps. I calculate in Carb Manager using the actual brands I use.)
❓ Keto Cooking What-Ifs (Answered)
Can I use coconut yogurt instead of avocado dressing?
Yes, but it will be tangier and lower in fat. Check the label—some have hidden sugars.
Is hearts of palm pasta keto?
Yes. 2g net carbs per serving and a surprisingly good chew.
What if I hate tahini?
Use almond butter or skip it—just up the olive oil for blendability.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 317 kcal |
| Fat | 26g |
| Saturated Fat | 3.5g |
| Carbohydrates | 10g |
| Fiber | 4g |
| Net Carbs | 6g |
| Protein | 7g |
| Sugar | 2g |
| Sodium | ~310mg |
Check out More Recipes:
- Low Carb Keto Italian Broccoli Salad
- Low Carb Keto Broccoli Salad With Greek Yogurt
- Low Carb Keto Broccoli Slaw Salad
- Low Carb Keto Chicken And Broccoli Salad
Low Carb Keto Broccoli Pasta Salad
Description
Crunchy, creamy, and low in carbs—this keto broccoli “pasta” salad swaps noodles for veggies and delivers big flavor without the blood sugar spike.
Ingredients
For the Salad:
Avocado Tahini Dressing:
Instructions
- Prep veggies: Chop broccoli, cucumber, and asparagus. Lightly sauté asparagus in oil for 3–4 minutes until bright green.
- Blend dressing: Add avocado, tahini, garlic, lemon, nutritional yeast, sweetener, salt, and pepper to a blender. Blend until smooth, adding water to thin to desired texture.
- Assemble salad: In a large bowl, combine broccoli, cucumber, asparagus, pecans, and herbs.
- Toss with dressing: Pour over dressing and toss until everything is coated.
- Chill: Refrigerate for at least 30 minutes before serving for best flavor.
Notes
- For the best texture, add the dressing just before serving. If using hearts of palm pasta, rinse well to remove briny flavor.
