I used to dodge broccoli salads at potlucks. Too sweet, too gloopy, and somehow they always had raisins lurking in there like sugar bombs in disguise. But I missed that combo: crunch, creaminess, bacon. So I built my own—minus the blood sugar spike.
This version is actually keto, holds up in the fridge, and doesn’t leave you chasing flavor with a salt shaker. Oh—and it takes about 10 minutes flat.
💡 What Solves the “Sad Keto” Problem
Most keto broccoli salads are either dry or drowned in mayo, or worse, fake “clean” with zero fat and zero joy. This one? It’s got real crunch (hello, raw broccoli and sunflower seeds), smoky bacon, and a tangy-sweet dressing that actually works with your macros.
The real trick is balancing acid, fat, and just a touch of sweetness. That’s how you get flavor that hits without weird aftertastes or blood sugar spikes.
🧾 Ingredients That Kept It Keto
For the Salad:
- Fresh broccoli florets – Raw, crunchy, and keto-perfect. You want small bite-sized pieces, not giant trees.
- Red onion – Adds bite and sweetness without tanking your carb count. Yellow works if it’s all you’ve got.
- Bacon bits – Real bacon, not the weird shelf-stable stuff. Make a batch in the oven and chop it up.
- Shredded cheddar – Fat + flavor. You can cube it if you want a chunkier texture.
- Sunflower seeds – Great crunch and fats. Walnuts or pecans also work but will shift flavor and texture a bit.
- Avocado – Optional but recommended. Adds creaminess and healthy fat. Add it just before serving to keep it fresh.
For the Dressing:
- Mayonnaise – I use avocado oil mayo for the fats I want. You can sub half with sour cream for a tangier vibe.
- Olive oil – Smooths out the dressing. Avocado oil is fine too.
- White vinegar – Classic, sharp. Apple cider or red wine vinegar are great subs.
- Powdered monk fruit allulose blend – Sweetens without a crash. Use your favorite powdered sweetener, or skip if you like it straight savory.
- Garlic salt + black pepper – Adds just enough punch.
🔁 Keto Swaps That Actually Work
| Swap This | For This | What Changes |
|---|---|---|
| Broccoli only | Half broccoli, half cauliflower | Lighter texture, still holds dressing |
| Red onion | Shallot or green onion | Milder flavor, fewer carbs |
| Cheddar | Goat cheese or feta | More tang, slightly higher carbs |
| Sunflower seeds | Chopped almonds or pecans | Adds nuttiness, still keto |
| Monk fruit blend | Keto honey or nothing | Different sweetness, watch the carbs |
⚠️ Keto Missteps and How I Fixed Them
| What Went Wrong | Why It Happens | How to Fix It |
|---|---|---|
| Broccoli too tough | Raw broccoli can be intense | Blanch it for 1 minute, then chill |
| Watery dressing | Cheap mayo or too much vinegar | Use quality mayo + measure acid |
| Avocado turned brown | Added it too early | Fold it in right before serving |
| Sweetener tasted weird | Used granulated erythritol | Use powdered or liquid monk fruit blend |
👩🍳 How I Make It (Step-by-Step)
- Chop your broccoli small. Not pulverized, but bite-sized. Toss in a big bowl with chopped red onion, bacon bits, sunflower seeds, and cheddar.
- Whisk your dressing in a separate bowl—mayo, olive oil, vinegar, garlic salt, sweetener, pepper.
- Pour dressing over the salad and mix until everything’s coated. Let it sit for at least 10 minutes (or chill overnight).
- Fold in avocado right before serving.
🥄 Pro tip: I portion this into 8 servings of about ¾ cup each. Makes tracking easy and stops me from eating half the bowl straight from the fridge.
🧠 Keto Cooking Tricks That Help
- I mix up a double batch of the dressing and keep it in a jar—it’s great on chicken or slaw too.
- Blanching broccoli (just 60 seconds in boiling water, then an ice bath) makes it easier to digest if raw gives you bloating drama.
- I toast the sunflower seeds sometimes. Just 2 minutes in a dry pan = flavor boost.
🧊 Meal Prep Notes That Matter
- Fridge: Lasts up to 7 days in an airtight container (minus avocado).
- Freezer: Nope. Don’t even try. Mayo + avocado + raw veg = sad sludge.
- Reheat: Not needed. This is a cold salad—and it gets better as it sits.
❓ Can I Eat This on Keto? (Yes, Here’s Why)
- Is broccoli keto? Yep. It’s one of the lowest-carb cruciferous veg.
- Won’t the onion spike my carbs? A little goes a long way—1/4 red onion in 8 servings = minimal.
- What if I hate mayo? Try sour cream or Greek yogurt, but it changes the flavor profile.
- Is it okay to eat raw broccoli? Totally. If you don’t love it raw, blanch it first.
Nutrition Facts
Serving Size: ¾ cup
Servings Per Recipe: 8
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 335 kcal |
| Total Fat | 31g |
| • Saturated Fat | 6g |
| • Monounsaturated Fat | ~12g |
| • Polyunsaturated Fat | ~9g |
| Cholesterol | 25mg |
| Sodium | ~390mg |
| Total Carbohydrate | 10g |
| • Dietary Fiber | 5g |
| • Net Carbs | 5g |
| • Sugars | 1g |
| Protein | 8g |
| Potassium | ~400mg |
| Vitamin C | ~70% DV |
| Calcium | ~10% DV |
| Iron | ~6% DV |
Check out More Recipes:
- Low Carb Keto Broccoli Pepperoni Salad
- Low Carb Keto Salad Dressing
- Low Carb Keto Crab Salad Recipe
- I Thought Cobb Salad Was Boring—Then I Keto’d It
Low Carb Keto Broccoli Salad
Description
Crunchy, creamy keto broccoli salad with bacon, cheddar, and avocado—low in carbs, high in flavor, and ready in just 10 minutes.
Ingredients
Instructions
- In a large bowl, mix broccoli, onion, bacon, cheese, and sunflower seeds.
- In a small bowl, whisk together all dressing ingredients.
- Pour dressing over salad and mix well. Chill at least 10 minutes.
- Fold in avocado just before serving.
Notes
- For best texture, add the avocado right before serving. Salad keeps up to 7 days in the fridge without it. Blanch broccoli if you prefer it less raw.
