I perfected my Keto Cauliflower Salad, a low carb BLT-style side that has become the secret request at every gathering and an ideal swap for potato salad.
I stumbled into this BLT Cauliflower Salad trying to find a low carb swap for potato salad and honestly it surprised me. Roasted cauliflower and smoky bacon give you that familiar bite and crunch, while a creamy dressing keeps it comforting but not cloying.
I love serving it when friends drop by because people who are not even into Keto Cauliflower Salad still reach for seconds, and it’s become a staple in my Zero Carb Salads rotation. It feels fresh but kind of rebellious, like a picnic classic that learned new tricks.
You’ll want to know more, trust me.
Ingredients
- Cauliflower: Crunchy, low carb, high in fiber and vitamin C, soaks up dressing like a sponge
- Bacon: Salty smoky, protein rich, adds fat and umami, indulgent but use sparingly
- Cherry tomatoes: Bright sweet-tart bursts give vitamin A and antioxidants, makes salad pop
- Hard boiled eggs: Creamy yolks add protein and silkiness, help bind the salad together
- Mayonnaise: Rich fatty, gives tang and body, full fat tastes better though calorie heavy
- Celery: Fresh crunch, low calorie, adds subtle bitterness and texture, good for balance
- Green onions: Sharp oniony lift brightens flavors without overpowering, easy garnish
Ingredient Quantities
- 1 large head cauliflower (about 1.5 lb), florets
- 6 to 8 slices thick-cut bacon (about 8 oz), cooked and chopped
- 2 cups cherry tomatoes, halved
- 3 hard boiled eggs, chopped
- 1/2 cup mayonnaise (full fat its best)
- 1/4 cup sour cream or plain Greek yogurt
- 1 tbsp Dijon mustard
- 1 tbsp apple cider vinegar
- 2 stalks celery, finely diced (about 1/2 cup)
- 3 green onions, thinly sliced
- 2 tbsp fresh parsley, chopped
- 1/2 tsp smoked paprika (optional)
- Salt and freshly ground black pepper, to taste
How to Make this
1. Cut cauliflower into bite sized florets, rinse and drain well.
2. Hard boil the eggs: put eggs in a pot, cover with cold water, bring to a boil, lower to a simmer and cook 9 minutes, then plunge into ice water, peel and chop.
3. Cook the bacon until crisp in a skillet or on a sheet pan, drain on paper towels, chop and set most of it aside for the salad (save a little for garnish).
4. Blanch the cauliflower: boil a pot of salted water, drop in florets 3 to 4 minutes until just fork tender, then drain and immediately shock in ice water so its not mushy; drain well and pat dry.
5. Make the dressing by whisking together mayonnaise (full fat its best), sour cream or Greek yogurt, Dijon mustard, apple cider vinegar, smoked paprika, salt and plenty of black pepper. Taste and adjust.
6. In a large bowl combine the cooled cauliflower, chopped eggs, halved cherry tomatoes, diced celery, sliced green onions and chopped parsley.
7. Pour the dressing over the salad, add most of the chopped bacon, then toss gently to coat everything. Taste and add more salt, pepper or a splash more vinegar if you want brighter flavor.
8. Sprinkle the reserved bacon on top, a little extra smoked paprika if you like, then chill at least 30 minutes so the flavors meld. Serve cold or at room temp.
Equipment Needed
1. Large pot for boiling eggs and blanching cauliflower
2. Large bowl for mixing the salad and another large bowl for the ice bath (you can use two bowls)
3. Skillet or rimmed baking sheet for cooking bacon
4. Colander or slotted spoon to drain cauliflower and eggs
5. Chef’s knife and cutting board for chopping eggs, bacon, celery, parsley, tomatoes
6. Measuring cups and spoons for the mayo, sour cream, mustard and vinegar
7. Whisk or fork for making the dressing
8. Tongs or slotted spoon for removing bacon and handling cauliflower
9. Paper towels for draining bacon and blotting the cauliflower
FAQ
BLT Cauliflower Salad Recipe Substitutions and Variations
- Cauliflower: swap with broccoli florets, shredded cabbage, or thinly sliced Brussels sprouts (use raw or lightly blanched)
- Bacon: use pancetta, smoked turkey bacon, or for a vegetarian option try smoked tempeh or coconut bacon
- Mayonnaise: sub with plain Greek yogurt, mashed avocado, or a vegan mayo for a lighter or dairy free version
- Hard boiled eggs: replace with chopped avocado, smashed chickpeas, or firm tofu cubes if you want it egg free
Pro Tips
– Dry the cauliflower like crazy after the ice bath, use a salad spinner or spread on towels and press, if its even a bit wet the dressing gets watery and mushy real fast.
– Cook the bacon extra crisp and save most for tossing but keep a few super-crispy bits for the top, you can also warm the bacon fat and very briefly toss the celery in it to take the raw edge off, it adds big flavor.
– Taste the dressing before you add it, it might need a splash more vinegar or a pinch of sugar, people often under-season mayo based dressings so add salt and pepper in small steps till it sings.
– If you wanna make it ahead dont mix the tomatoes in till serving or they’ll go soggy, you can make the rest a day ahead and toss everything together 30 minutes before serving so flavors meld but tomatoes stay fresh.
– Chop eggs and cauliflower to similar bite size so every fork has a little of everything, and if you like a deeper flavor roast some florets instead of blanching, it gives a nuttier texture.
BLT Cauliflower Salad Recipe
I perfected my Keto Cauliflower Salad, a low carb BLT-style side that has become the secret request at every gathering and an ideal swap for potato salad.
6
servings
318
kcal
Equipment: 1. Large pot for boiling eggs and blanching cauliflower
2. Large bowl for mixing the salad and another large bowl for the ice bath (you can use two bowls)
3. Skillet or rimmed baking sheet for cooking bacon
4. Colander or slotted spoon to drain cauliflower and eggs
5. Chef’s knife and cutting board for chopping eggs, bacon, celery, parsley, tomatoes
6. Measuring cups and spoons for the mayo, sour cream, mustard and vinegar
7. Whisk or fork for making the dressing
8. Tongs or slotted spoon for removing bacon and handling cauliflower
9. Paper towels for draining bacon and blotting the cauliflower
Ingredients
1 large head cauliflower (about 1.5 lb), florets
6 to 8 slices thick-cut bacon (about 8 oz), cooked and chopped
2 cups cherry tomatoes, halved
3 hard boiled eggs, chopped
1/2 cup mayonnaise (full fat its best)
1/4 cup sour cream or plain Greek yogurt
1 tbsp Dijon mustard
1 tbsp apple cider vinegar
2 stalks celery, finely diced (about 1/2 cup)
3 green onions, thinly sliced
2 tbsp fresh parsley, chopped
1/2 tsp smoked paprika (optional)
Salt and freshly ground black pepper, to taste
Directions
- Cut cauliflower into bite sized florets, rinse and drain well.
- Hard boil the eggs: put eggs in a pot, cover with cold water, bring to a boil, lower to a simmer and cook 9 minutes, then plunge into ice water, peel and chop.
- Cook the bacon until crisp in a skillet or on a sheet pan, drain on paper towels, chop and set most of it aside for the salad (save a little for garnish).
- Blanch the cauliflower: boil a pot of salted water, drop in florets 3 to 4 minutes until just fork tender, then drain and immediately shock in ice water so its not mushy; drain well and pat dry.
- Make the dressing by whisking together mayonnaise (full fat its best), sour cream or Greek yogurt, Dijon mustard, apple cider vinegar, smoked paprika, salt and plenty of black pepper. Taste and adjust.
- In a large bowl combine the cooled cauliflower, chopped eggs, halved cherry tomatoes, diced celery, sliced green onions and chopped parsley.
- Pour the dressing over the salad, add most of the chopped bacon, then toss gently to coat everything. Taste and add more salt, pepper or a splash more vinegar if you want brighter flavor.
- Sprinkle the reserved bacon on top, a little extra smoked paprika if you like, then chill at least 30 minutes so the flavors meld. Serve cold or at room temp.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 270g
- Total number of serves: 6
- Calories: 318kcal
- Fat: 35.8g
- Saturated Fat: 10.8g
- Trans Fat: 0.2g
- Polyunsaturated: 5g
- Monounsaturated: 13.3g
- Cholesterol: 103mg
- Sodium: 862mg
- Potassium: 573mg
- Carbohydrates: 9.3g
- Fiber: 3.2g
- Sugar: 3.2g
- Protein: 19.8g
- Vitamin A: 800IU
- Vitamin C: 62mg
- Calcium: 72mg
- Iron: 1.8mg
