BLT Cauliflower Salad – A Creamy, Low-Carb, and Keto-Friendly Side Dish

There’s something about a creamy, smoky, and savory salad that makes any meal feel special. If you love a good BLT sandwich or a classic potato salad, you’re in for a treat! This BLT Cauliflower Salad takes all the best parts of those two dishes and turns them into a low-carb, keto-friendly side that’s loaded with flavor.

Instead of potatoes, cauliflower steps in to provide a tender, hearty texture while keeping things light and nutritious. Crispy turkey or beef bacon adds that irresistible smoky crunch, while roasted cherry tomatoes bring a touch of sweetness. Tossed in a creamy, tangy dressing, this salad is just the kind of dish that disappears fast at potlucks, BBQs, or family dinners.

One of the best things about this salad is how easy it is to make. You can cook everything ahead of time, let it chill in the fridge, and have a delicious side dish ready whenever you need it. Plus, it’s versatile—enjoy it warm or cold, serve it as a main dish with extra protein, or even use it as a filling for lettuce wraps.

Whether you’re following a keto lifestyle, looking for a low-carb alternative to potato salad, or just craving something fresh and flavorful, this BLT Cauliflower Salad is a must-try. It’s simple, satisfying, and packed with delicious textures and flavors that will keep you coming back for more!

Why You’ll Love This Recipe

There are so many reasons why this BLT Cauliflower Salad is a game-changer. Here’s why it should be on your must-make list:

1. It’s Low-Carb and Keto-Friendly

Traditional potato salad is delicious, but it’s high in carbs, making it a challenge for those on a keto diet. This recipe swaps out potatoes for cauliflower, which keeps it light, nutritious, and low in net carbs while still offering a creamy, hearty texture.

2. It’s Packed with Flavor

This salad has everything you love in a BLT—crispy bacon, juicy tomatoes, and a rich, creamy dressing. The flavors come together beautifully, creating a perfect balance of smoky, tangy, and fresh in every bite.

3. It’s Quick and Easy to Make

With just a few simple steps—roasting tomatoes, cooking cauliflower, crisping up bacon, and mixing the dressing—this salad comes together effortlessly. Plus, you can make it ahead of time and keep it in the fridge for a ready-to-go meal.

4. It’s Versatile

Serve it warm or cold, add extra veggies, mix in grilled chicken or shrimp for a heartier meal, or even use it as a filling for lettuce wraps. The possibilities are endless, making it a great recipe for meal prep or last-minute gatherings.

5. It’s Perfect for Any Occasion

This dish is BBQ-friendly, picnic-ready, and ideal for family meals. Whether you’re making it for a holiday feast or just looking for a tasty, healthy side dish, it’s always a crowd-pleaser!

Health Benefits

Not only is this BLT Cauliflower Salad delicious, but it’s also packed with nutrients and health benefits. Let’s take a look at what makes this dish a healthier alternative to traditional potato salad.

1. Low in Carbs, High in Fiber

Cauliflower is a fantastic low-carb vegetable that provides fiber and essential vitamins without the starchy heaviness of potatoes. This helps with digestion, keeps you full longer, and supports healthy blood sugar levels.

2. Healthy Fats from the Dressing

The mayonnaise-based dressing provides healthy fats that help with nutrient absorption and satiety. If you use avocado oil mayo, you’re also getting a dose of heart-healthy monounsaturated fats.

3. Protein from Bacon

Using turkey or beef bacon instead of pork keeps the dish halal-friendly while still offering plenty of protein and satisfying crunch. Protein is essential for muscle repair, metabolism, and keeping you energized throughout the day.

4. Antioxidants from Tomatoes

Roasted cherry tomatoes bring a burst of sweetness while adding powerful antioxidants like lycopene, which supports heart health and reduces inflammation.

5. Nutrient-Rich Additions

Leeks, green onions, and cauliflower are packed with vitamins A, C, and K, as well as minerals like potassium and magnesium. These nutrients contribute to strong immunity, healthy skin, and overall well-being.

Preparation Time, Servings, and Nutritional Information

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 6

Nutrition per Serving:

• Calories: 230
• Protein: 10g
• Carbs: 7g
• Fiber: 3g
• Fat: 18g

Ingredients List

For the Salad:

• 1 large head of cauliflower, cut into bite-sized florets
• 6 slices turkey or beef bacon, cooked and chopped
• 1 pint cherry tomatoes, halved
• 2 leeks, thinly sliced
• 4 green onions, chopped

For the Dressing:

• ½ cup mayonnaise (preferably avocado oil-based)
• 2 tablespoons dill pickle relish
• 1 tablespoon Dijon mustard
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• Salt and pepper to taste

Step-By-Step Cooking Instructions

1. Roast the Tomatoes

• Preheat your oven to 375°F (190°C).
• Spread the halved cherry tomatoes on a baking sheet.
• Drizzle with olive oil, season with salt and pepper, and roast for 20 minutes, until they start to caramelize.

2. Cook the Cauliflower

• Bring a large pot of salted water to a boil.
• Add the cauliflower florets and cook for about 5-7 minutes, until they are tender but not mushy.
• Drain and let them cool on a baking sheet to remove excess moisture.

3. Cook the Bacon and Leeks

• In a large skillet, cook the turkey or beef bacon until crispy. Remove and set aside.
• In the same pan, sauté the sliced leeks until soft and slightly caramelized.

4. Make the Dressing

• In a large bowl, whisk together mayonnaise, relish, mustard, garlic powder, onion powder, salt, and pepper.

5. Assemble the Salad

• In the bowl with the dressing, add the cooled cauliflower, bacon, roasted tomatoes, sautéed leeks, and green onions.
• Toss until everything is evenly coated.
• Let the salad chill for at least 30 minutes before serving.

How to Serve

This salad is incredibly versatile and can be served in different ways:

• As a side dish for grilled meats like chicken, steak, or fish.
• On a lettuce wrap for a low-carb meal option.
• With boiled eggs for extra protein.

Pairing Suggestions

• Main Course Pairings: Grilled chicken, BBQ beef skewers, or roasted lamb.
• Drink Pairings: Sparkling water with lemon, iced tea, or a cucumber mint smoothie.

Storage, Freezing & Reheating Instructions

• Store leftovers in an airtight container in the fridge for up to 4 days.
• Do not freeze, as the dressing can become watery.
• To reheat, warm gently in the microwave for 30 seconds, but this salad is best served cold.

Common Mistakes to Avoid

Making a BLT Cauliflower Salad is straightforward, but a few mistakes can impact the final dish. Avoid these common pitfalls to ensure a perfect salad every time.

One of the biggest mistakes is overcooking the cauliflower. If cauliflower becomes too soft, it will turn mushy and watery when mixed with the dressing. To avoid this, boil the florets until just tender (about 5-7 minutes) and immediately drain them. If you want a firmer texture, consider roasting the cauliflower instead of boiling it.

Another common issue is not draining the cauliflower properly. Even if it is cooked to the right texture, excess moisture can dilute the dressing and make the salad soggy. After draining, let the cauliflower cool on a baking sheet in a single layer to help remove excess water. You can even pat it dry with a paper towel if needed.

Using too much dressing too soon can result in a salad that is too heavy. The cauliflower and other ingredients will naturally absorb some of the dressing over time, so start with a moderate amount and add more after the salad has chilled if needed.

Some people make the mistake of not chilling the salad before serving. While you can eat it immediately, chilling for at least 30 minutes (or ideally an hour) allows the flavors to meld and results in a more delicious dish.

Choosing the wrong bacon can also impact flavor. If you use turkey or beef bacon, make sure it is cooked crispy so it provides that classic crunch. If the bacon is too chewy or soft, it won’t contrast well with the cauliflower.

Finally, forgetting to season properly can make the salad taste bland. Because cauliflower is naturally mild, the right balance of salt, pepper, mustard, and relish is key. Taste the dressing before mixing and adjust seasonings as needed.

Pro Tips

For a perfect BLT Cauliflower Salad, these expert tips will help you enhance the flavor and texture while making preparation even easier.

If you want extra depth of flavor, try roasting the cauliflower instead of boiling it. Toss the florets with olive oil, salt, and pepper, then roast at 400°F for 20-25 minutes until golden brown. This will give your salad a nutty, slightly caramelized taste that adds even more richness.

For an even crispier bacon texture, cook the turkey or beef bacon in the oven instead of on the stovetop. Bake at 375°F for 12-15 minutes on a wire rack over a baking sheet. This method allows excess fat to drain, creating perfectly crispy bacon every time.

If you want a dairy-free version, use a dairy-free mayonnaise alternative and skip any cheese add-ins. The dressing will still be creamy and delicious.

To ensure the best consistency for the dressing, make it in advance and let it sit in the fridge for 10-15 minutes before mixing it with the salad. This allows the flavors to blend and the dressing to thicken slightly, making it cling to the ingredients better.

For a more complex flavor, consider adding a squeeze of fresh lemon juice to the dressing. The acidity brightens the dish and complements the smoky bacon and sweet roasted tomatoes.

If you’re making this salad for meal prep, store the dressing separately and mix it in right before eating. This keeps the ingredients fresh and prevents the salad from becoming too watery over time.

Lastly, if you want an extra crunch factor, toss in a handful of toasted almonds or sunflower seeds right before serving. This small addition can take the salad to the next level with added texture and nutty flavor.

Frequently Asked Questions (FAQs)

Can I use frozen cauliflower instead of fresh?

Yes, but fresh cauliflower is recommended for the best texture. If using frozen, make sure to thaw it completely and pat it dry before cooking. Also, reduce boiling time since frozen cauliflower tends to soften faster.

Can I make this salad ahead of time?

Absolutely! This salad actually tastes better after chilling for a few hours because the flavors have time to meld. If making it a day ahead, store it in an airtight container and mix well before serving.

Is there a way to make this salad spicier?

Yes! Add a pinch of red pepper flakes, a dash of hot sauce, or a small amount of diced jalapeños to the dressing for a spicy kick.

How can I store leftovers?

Store leftovers in an airtight container in the fridge for up to 4 days. Stir before serving to redistribute the dressing.

Can I add extra protein?

Yes! To make it a complete meal, mix in grilled chicken, shrimp, or hard-boiled eggs. This will add more protein and make it even more filling.

What can I use instead of mayonnaise?

If you don’t want to use mayo, try replacing it with Greek yogurt or mashed avocado for a creamy but lighter dressing.

Can I add cheese to this recipe?

Yes! If you’d like an extra layer of richness, crumbled feta or shredded cheddar works well. Just make sure to keep it keto-friendly if you’re following a low-carb diet.

Conclusion & Call to Action

This BLT Cauliflower Salad is proof that healthy eating doesn’t have to be boring! With crispy turkey or beef bacon, juicy roasted tomatoes, and a creamy, flavorful dressing, this dish is a perfect low-carb alternative to traditional potato salad. Whether you’re following a keto lifestyle, looking for a fresh summer side, or simply craving a flavorful dish, this salad checks all the boxes.

What makes this recipe so great is its versatility. You can serve it as a side dish, enjoy it as a meal with extra protein, or even use it as a filling for lettuce wraps. It’s also meal-prep friendly, meaning you can make it ahead and have a delicious, satisfying option ready to go whenever you need it.

If you’ve never tried a cauliflower-based salad before, this is the perfect recipe to start with. The combination of textures and flavors makes it incredibly delicious, and even non-keto eaters will love it! Plus, with all the tips and tricks included, you’ll have no trouble making this dish perfectly on the first try.

Now it’s your turn to give it a try! Make this BLT Cauliflower Salad today, and let me know how it turns out! If you loved it, don’t forget to share your experience in the comments. You can also tag me on social media with a photo of your dish—I’d love to see how yours turns out! Happy cooking!

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