BLT Cauliflower Keto Salad

The BLT Cauliflower Keto Salad is a satisfying low-carb twist on the classic BLT, swapping bread for roasted cauliflower while keeping all the smoky, crunchy, and creamy flavors you love. Tender-yet-toothy roasted cauliflower forms the hearty base, tossed with crisp romaine lettuce, juicy seeded cherry tomatoes, and plenty of crispy bacon. A rich, tangy, homemade ranch-style dressing made with mayonnaise, sour cream, and lemon juice ties everything together with keto-friendly fats and just the right amount of brightness. This salad is delicious served slightly warm or fully chilled, holds up well for meal prep, and makes a versatile main or side dish for lunches, dinners, or BBQ spreads while staying strictly keto.

Course Dinner, Lunch, Main Course, Salad, Side Dish

Cuisine American, Keto

Keyword Bacon, BLT, cauliflower salad, keto salad, low-carb, meal prep

Prep Time 20

Cook Time 25

Total Time 45

Servings servings

Calories 320kcal

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

To keep this salad strictly keto, be sure to choose sugar-free mayonnaise, Dijon mustard, and bacon without added sugar or sweet glazes. For the best BLT flavor and texture, roast the cauliflower until the edges are well caramelized but not mushy, and cook the bacon until fully crisp so it stays crunchy once tossed with the dressing. If you plan to meal prep, store the lettuce and tomatoes separately and mix them into the roasted cauliflower and bacon just before serving, then add the dressing right at the end to maintain maximum crunch. This salad pairs well with grilled chicken or steak to boost protein, and you can add diced avocado at serving time for extra healthy fats, keeping in mind that avocado will soften quickly and is best added fresh.

Nutrition