Let’s face it—bacon-wrapped everything can get a bit repetitive, and soon your taste buds crave something with crunch, freshness, and a touch of green. Enter the BLT Cauliflower Keto Salad: a crunchy, savory delight that satisfies your keto goals without sacrificing flavor. It’s essentially a classic BLT without the bread, and honestly, you won’t miss it.
Why Cauliflower? While cauliflower might not scream ‘bacon,’ once chopped and lightly roasted, it becomes a tender-yet-toothy base that soaks up all the smoky, creamy, and tangy elements in this salad. Forget soggy lettuce piles—here, bold flavors and hearty textures stand strong, whether fresh or chilled for meal prep.
Is it bread? No. But does it satisfy that carb-crunch craving? Absolutely.
The Key Ingredients That Make This Salad Shine
Cauliflower: This humble vegetable is far from filler. Roasting gives it a nutty depth that complements the bacon and veggies perfectly, all while keeping carbs low. Chop it bite-sized for the best forkfuls.
Bacon: The star of the show needs no introduction. Cook until crispy, drain thoroughly, and resist the urge to devour it all before the salad comes together. Thick-cut bacon adds a rich chewiness that balances the crunch beautifully.
Lettuce: Instead of wrapping bacon and tomato, chopped romaine or iceberg lettuce adds fresh, crisp structure. It holds up well next to warm cauliflower without turning soggy.
Tomatoes: Cherry or grape tomatoes are ideal—they’re lower in carbs than larger varieties, and their sweet flavor offsets the salty bacon perfectly. To keep the salad crisp, especially if prepping ahead, remove the seeds.
Dressing: The flavor binder. Opt for a full-fat ranch or creamy avocado-based dressing that’s rich, tangy, and packed with healthy fats. For an extra punch, add a splash of garlic or lemon juice.
Why It Feels Like a BLT (Without the Bun)
Every bite blends smoky bacon, juicy tomato, and crisp lettuce, with golden, caramelized cauliflower adding earthiness and bulk. The creamy dressing ties it all together, recreating familiar BLT flavors in a cleaner, greener, keto-friendly way.
Tips for Perfect Salad
- Roast Cauliflower: Steaming works, but roasting creates crispy edges and deep, nutty flavors.
- Crisp Bacon Is Key: Cook until crisp and drain well to avoid excess grease.
- Chill Before Serving: Refrigeration lets flavors meld and makes the salad refreshingly cool.
- Seed Tomatoes: Especially if preparing in advance, to prevent watery salad.
Meal Prep & Storage
This salad is meal-prep friendly. Prep ingredients ahead but add dressing just before serving to maintain crunch. Store in airtight containers up to 3 days; a paper towel under the lid absorbs moisture. To enjoy warm, reheat cauliflower briefly before assembly.
When to Serve
This versatile salad shines anywhere—pair with grilled chicken or steak for dinner, pack it for lunch to impress coworkers, or bring it to BBQs as a standout low-carb option. Crunchy, savory, creamy, and satisfying, it’s your new keto go-to that might just have you reaching for seconds.
BLT Cauliflower Keto Salad
Equipment
- large rimmed baking sheet
- Parchment Paper
- large skillet
- large mixing bowl
- Small mixing bowl
- Whisk
- Cutting board
- Chef’s knife
Ingredients
For the roasted cauliflower
- 1 head cauliflower, cut into small bite-size florets
- 3 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 3/4 teaspoon fine sea salt divided, more to taste
- 1/4 teaspoon freshly ground black pepper more to taste
For the bacon and veggies
- 10 slices thick-cut bacon cut into small pieces
- 4 cups chopped romaine or iceberg lettuce packed, dried well
- 1 1/2 cups cherry or grape tomatoes, halved and seeded
- 2 stalks celery, finely sliced optional for extra crunch
- 1/4 cup chopped fresh chives or green onions
For the creamy keto dressing
- 1/2 cup mayonnaise sugar-free
- 1/4 cup sour cream
- 2 tablespoons heavy whipping cream
- 2 tablespoons fresh lemon juice or apple cider vinegar
- 1 teaspoon Dijon mustard sugar-free
- 1/2 teaspoon onion powder
- 1/4 teaspoon garlic powder
- 1/4 teaspoon fine sea salt more to taste
- 1/8 teaspoon freshly ground black pepper more to taste
Instructions
- Preheat the oven to 425°F and line a large rimmed baking sheet with parchment paper.
- Add the cauliflower florets to the baking sheet and drizzle with olive oil, then sprinkle with smoked paprika, garlic powder, about 1/2 teaspoon of the sea salt, and 1/4 teaspoon black pepper.
- Toss the cauliflower directly on the pan until it is evenly coated in the oil and seasonings, then spread it into a single layer with a little space between pieces.
- Roast the cauliflower for 20 to 25 minutes, tossing once halfway through, until the edges are golden brown and the centers are just tender but still slightly crisp.
- While the cauliflower roasts, cook the bacon pieces in a large skillet over medium heat, stirring occasionally, until very crisp and browned, about 8 to 10 minutes.
- Transfer the cooked bacon to a plate lined with paper towels to drain and cool, leaving the rendered fat in the pan for another use or discarding once cooled.
- In a small mixing bowl, whisk together the mayonnaise, sour cream, heavy cream, lemon juice, Dijon mustard, onion powder, garlic powder, remaining 1/4 teaspoon sea salt, and 1/8 teaspoon black pepper until smooth and creamy, then adjust seasoning to taste and set aside.
- Add the chopped lettuce, halved and seeded tomatoes, sliced celery, and chopped chives or green onions to a large mixing bowl and toss gently to combine.
- Let the roasted cauliflower cool just until warm or to room temperature, then add it to the bowl with the lettuce mixture along with the crisp bacon pieces.
- Pour about two thirds of the creamy keto dressing over the salad and toss gently until everything is well coated, adding more dressing as needed to reach your desired creaminess.
- Taste the salad and adjust with additional salt, pepper, or lemon juice if desired, then serve immediately slightly warm or refrigerate for at least 30 minutes to chill and allow the flavors to meld.
- Store any leftover salad and extra dressing separately in airtight containers in the refrigerator for up to 3 days, tossing with a spoonful of fresh lettuce if needed to refresh before serving.
Notes
Nutrition
