Per serving:300 calories, 14 g protein, 18 g carbohydrates, 21 g fat
Ingredients
6 slices of bacon
4 heads raw broccoli, cut into florets
2 green onions, chopped
2 carrots, shredded
1 avocado, diced
½ small red onion, diced
1 cup shredded cheddar cheese
1 handful sunflower seeds, raw or toasted
Keto dressing
Directions:
In a skillet, cook bacon on medium heat, flipping until golden. Alternatively, bake in oven at 400 degrees F /105 degrees C for 10 to 20 minutes or until desired crispiness.
Drain bacon on paper towels and chop into bite-sized pieces.
In large bowl, combine all ingredients and add dressing.
Recipe tips:
Add more keto-friendly vegetables, such as tomatoes, cauliflower, and cucumber, for additional health benefits and nutritional variety.
Make your own tangy, sweet, and creamy dressing suitable for keto by combining apple cider vinegar, Dijon mustard, olive oil, garlic, salt, pepper, and monk fruit liquid sweetener. For a thicker consistency, add sour cream or full-fat Greek yogurt.
If you suspect you’ll have leftovers, serve the dressing on the side to prevent the vegetables and bacon from getting soggy during storage.
Get your daily dose of cruciferous vegetables with this Keto Broccoli Salad, which features freshly chopped broccoli, green onion, avocado, and bacon.
This quick and easy recipe combines crunchy broccoli with creamy avocado, shredded cheese, and crispy bacon for a delicious, low-carb meal packed with flavor.
Why you’ll love this keto-friendly recipe
This Keto Broccoli Salad with bacon is bursting with flavor and offers a satisfying crunch from fresh broccoli florets, a smoky richness from bacon, and a delightful nutty bite from sunflower seeds.
With approximately 18 grams of total carbohydrates and 8 grams of fiber, this nutritious salad contains just 10 grams of net carbs per serving, making it an excellent lunch or dinner option for those following a low-carb diet.
In addition to being low in carbs, this recipe is packed with fiber-rich vegetables, which help prevent blood sugar fluctuations. This makes this salad ideal for those with diabetes and insulin resistance.
Not only is this Keto Broccoli Salad quick and easy, but it also requires minimal cooking, which is ideal for busy days and makes kitchen clean-up a breeze.
This versatile recipe can also be customized with your favorite vegetables, keto-friendly dressing, seeds, and various types of cheese. For a twist, you can substitute cheddar with goat cheese for a tangy flavor or swap sunflower seeds for macadamia nuts or toasted pecans to add a richer, nuttier taste.
Every ingredient in this dish contributes to its nutritional profile, offering a rich blend of antioxidants, vitamins, minerals, and healthy fats. This combination supports overall well-being, helps satiate hunger, and curbs cravings effectively.
Health benefits of broccoli
Cruciferous vegetables, such as broccoli, are nutritional powerhouses.
Broccoli is a rich source of vitamins C and K, as well as beta-carotene, which is converted into vitamin A. It’s also a good source of essential minerals, such as calcium, iron, and potassium.
Additionally, broccoli contains anti-inflammatory, antioxidant, and anticancer compounds, including glucosinolates, indole-3-carbinol, and sulforaphane, which support overall health and help reduce disease risk.
A study published in the Journal of Oral and Maxillofacial Pathology found that raw broccoli and its sprouts lower the risk of cancer by increasing liver enzymes, which minimize the carcinogenic effects of common toxins and pollutants.
The researchers also found that sulforaphane may help prevent fatal secondary tumors, which occur when cancer spreads throughout the body.
“Raw broccoli and broccoli sprouts have been found to inhibit the growth of cancer stem cells and detoxify carcinogens in the liver,” explains Dr. Berg. “Sulforaphane also helps reduce free radical damage and may lower the risk of cardiovascular disease, diabetes, and neurodegenerative conditions.”
Broccoli is also a good source of fiber and prebiotics, which support digestive health by feeding beneficial microbes in the gut microbiome.
Dysbiosis, an imbalance of good and harmful bacteria in the gut, is linked to various disorders, including autoimmune conditions, skin issues, cognitive problems, and nutrient malabsorption.
Finally, consuming broccoli may enhance weight loss. This is likely due to its low-calorie and high-fiber content, which promotes satiety. Broccoli also contains carotenoids, which have been found to naturally stimulate fat burning.
However, those with digestive issues, such as irritable bowel syndrome (IBS) or constipation, may find that raw broccoli worsens their symptoms. In this case, lightly steaming broccoli can help make it easier to digest while retaining its nutritional benefits.
What to serve with Keto Broccoli Salad
Whether you’re serving this low-carb Broccoli Salad as the main dish or a crunchy starter or side, there are endless ways to pair this recipe for a complete keto meal.
Here are some low-carb ideas of what to serve with Keto Broccoli Salad.
Keto Sourdough Loaf
If you’re missing the satisfying fluffy texture and crispy crunch of bread, look no further than this Keto Sourdough Loaf recipe.
Though you’ll have to set aside two hours for this recipe, there’s nothing like slicing into a loaf of homemade bread. Slather with salted grass-fed butter and enjoy the spongy texture alongside this crunchy Broccoli Salad.
Keto Walnut Spice Loaf
This Keto Walnut Spice Loaf recipe is the perfect keto side dish to bring out your favorite fall flavors.
Made with cinnamon, ginger, and toasted walnuts, this warm keto bread will complement the savory taste of this Broccoli Salad’s fresh flavors and crisp texture, creating a delightful and satisfying meal combination.
Keto Everything Lamb Chops
You can’t go wrong with meat and vegetables, and pairing this Broccoli Salad with these juicy Keto Everything Lamb Chops creates a well-rounded, hearty meal for the entire family.
The buttery texture of basted salmon and the tangy, herbaceous flavor of Dijon and fresh dill mustard pair well with the crisp vegetables in this Broccoli Salad.
You can also customize this Keto Broccoli Salad recipe by replacing chopped bacon with seared salmon.
This melt-in-your-mouth casserole is baked to perfection in 25 minutes and features fresh spinach, artichoke hearts, three cheeses, and aromatic garlic.
Storing tips
To store Keto Broccoli Salad, place it in an airtight container and refrigerate for up to four days.
It’s recommended to store the salad and dressing separately to prevent the bacon and broccoli from becoming soggy.
Keep in mind that the broccoli florets will soften the longer the salad is stored. However, storage will allow the flavors to mesh together.
When ready to enjoy, serve the salad from the refrigerator and top with your preferred broccoli salad dressing.
Final thoughts
This Keto Broccoli Salad recipe requires minimal cooking and features fresh, nutritious ingredients, including broccoli, onions, carrots, and sunflower seeds.
Its savory, fresh flavors and crunchy textures pair well with various keto-friendly dishes, such as low-carb bread, creamy artichoke casserole, or your favorite meat and fish options.
FAQ
1. How many carbs are in Keto Broccoli Salad?
This recipe yields six servings. Each serving contains approximately 18 grams of total carbs, including 8 grams of fiber, resulting in a net carb count of 10 grams per serving.
2. Can you eat broccoli on keto?
Yes, broccoli is keto-friendly because it’s low in carbohydrates and high in fiber. One cup of fresh broccoli contains approximately 3.7 grams of net carbs, making it an ideal choice for those following a low-carbohydrate diet.
3. Can broccoli help with weight loss?
Yes, broccoli can help boost weight loss as it’s rich in fiber, which can satiate hunger and keep you feeling fuller for longer.
4. How long can I keep Keto Broccoli Salad in the fridge?
You can store Keto Broccoli salad for up to four days and serve immediately out of the fridge. However, it’s crucial to note that the longer the salad is stored, the softer the broccoli florets will become.
5. What can I make with Keto Broccoli Salad?
Keto Broccoli Salad can be served as a side or main dish and pairs well with low-carb bread, casseroles, meat, and fish.
