Keto Broccoli Salad Recipe [Low Carb, Gluten Free]

Keto Broccoli Salad

If you’re searching for an easy keto side dish that’s a hit for parties, family dinners, and meal prep, look no further. Our keto broccoli salad recipe ticks all the boxes. The fresh crunch and savory flavors will certainly satisfy even the most discriminating palate. And our careful selection of low carb ingredients makes this meal entirely keto-friendly.

Keto Friendly Broccoli Salad

We like to use our recipes as opportunities to teach dieters about ketosis and low carb nutrition, and keto broccoli salad is no different. Perhaps you’re just looking for a keto recipe. But if you’re new to the keto diet, you may have questions about certain ingredients and types of foods to select. Is broccoli keto friendly? How much should I eat? We’re here to help!

Broccoli salad recipe

Is broccoli keto friendly?

Broccoli is a high-fiber vegetable that can be suited for a low carb, keto diet. The part that we eat in a broccoli salad is the flower clusters, aka broccoli florets. These florets are nearly half fiber! Because of this, the carbs that impact your metabolism are effectively cut by half.

In 100g of broccoli florets, there are 5.06g total carbs, 2.3g fiber, and 2.76g net carbs.

Net Carbs in Broccoli Florets

Considering 1 cup of florets is approximately 71g, there are only 3.59g total carbs, 1.6g fiber, and 1.99g net carbs. It’s safe to say that broccoli is keto friendly.

  • 100g of broccoli florets: 2.76g net carbs
  • 1 cup of broccoli florets (71g): 1.99g net carbs
  • 1 floweret (11g): 0.23g net carbs
Keto broccoli

Keto Broccoli

Not only is broccoli compatible with a keto diet, but it’s also a rich source of micronutrients. Preparing the veggies raw (as they are in the keto broccoli salad) helps preserve the nutrient content to boost your nutrition. 

A well-rounded keto diet is not simply about cutting carbs at all costs but choosing nutrient-dense ingredients that support your overall health and nutrition. Raw broccoli provides vitamins and minerals including vitamin K, A, C, B6, and E, chromium, folate, choline, and potassium, just to name a few!

How to Make Keto Broccoli Salad

First thing’s first: this summer salad recipe is EASY. If you’re a person that identifies as someone who “can’t cook”, then you will be happy to know that there’s no cooking involved here. Keto broccoli salad is as simple as chopping and mixing, so go ahead and relax.

Gather your broccoli florets, slaw (a broccoli slaw or coleslaw mix will work perfectly!), blue cheese, red onion, cooked pancetta or bacon crumbles, mayo, apple cider vinegar, lemon juice, and salt & pepper. Notice there’s no sugar or sweetener! We’re going for sugar free, savory flavors.

If you’re set on the idea of zero cooking, broccoli salad with bacon may be the easiest, as pre-cooked bacon is readily available at the store. But if you’re going the pancetta route or prefer to use raw bacon, you can simply microwave the chopped meat on paper towels to save yourself a little time and minimize clean up.

Throw your broccoli, slaw, blue cheese, red onion, and cooked meat into a large bowl. Then, prepare a dressing with the mayonnaise, vinegar, and lemon juice. Dress the salad, toss the ingredients well, season with S&P to taste, and refrigerate for at least 30 minutes before serving.

Low carb vegetables

Keto Broccoli Salad with Cheese or Without

Blue cheese is the default ingredient included in the recipe, but it can be substituted for a different cheese or omitted entirely. Similarly, cheddar, gorgonzola, or feta cheese would all make fantastic swaps in keto broccoli salad.

For those of you who eat a dairy-free diet due to food allergies or intolerances (or other dietary restrictions/preferences), here is the revised nutrition information for the recipe without cheese. Similar, but slightly lower calories overall.

How to Store The Salad

Stored properly, keto broccoli salad does well in the refrigerator up to 4 to 5 days. Place leftovers in an airtight container and refrigerate.

For meal prep, you may want to make the salad ahead and store in individual takeaway containers. In this instance, you can prepare the recipe as written and place directly into meal prep containers rather than refrigerating altogether in one bowl.

Unfortunately, this recipe does not freeze well. Therefore, you should plan to eat the salad within the same week it is prepared.

Tools to Make The Recipe

No specialty tools or ingredients are required to make our keto broccoli salad recipe. However, you may find the following items to be helpful in your preparation.

Large Mixing Bowl – You can never have enough mixing bowls. Glass or stainless steel mixing bowls are excellent vessels when you need to temporarily store food in the fridge.

Meal Prep Containers – Glass meal prep containers that seal close are my favorite food storage solutions for individual, make-ahead meals. They are perfect for reheating and storage. Since they are glass, you don’t have to worry about plasticizers and BPA leaching into your healthy meals!

Low carb broccoli salad

More Keto Broccoli Recipes to Try!

Shrimp Soup with Broccoli

Chicken Broccoli Meal Prep

Mashed Broccoli

Broccoli & Goat Cheese Soup

Keto Broccoli Salad

Keto Broccoli Salad

Step your salad game up with Ketogasm's insanely delicious keto broccoli salad. Packed full of rich ingredients, this salad is sure to be a crowd-pleaser.
Prep Time: 10 minutes
Total Time: 10 minutes
Course: Lunch, Salad, Side Dish
Cuisine: American
Keyword: broccoli, keto friendly, low carb, quick, salad
Special Diet: Gluten-Free, Keto, Low Carb
Servings: 6 servings
Calories: 279.4kcal
Author: Tasha Metcalf

Ingredients

  • 1 lb broccoli florets
  • 2 cups coleslaw mix or broccoli slaw
  • 1/2 cup blue cheese crumbled
  • 1/4 red onion diced
  • 4 oz pancetta cooked, diced (or bacon)
  • 1/2 cup mayonnaise
  • 1 tbsp apple cider vinegar
  • 1 tbsp lemon juice
  • salt and pepper to taste

Instructions

  • Place broccoli florets, slaw, blue cheese, red onion, and cooked pancetta in a large bowl.
  • Whisk mayonnaise, apple cider vinegar, and lemon juice in a separate dish until well blended. Pour mixture over the dry ingredients and toss to evenly distribute.
  • Season with salt and pepper to taste.
  • Refrigerate broccoli salad for a minimum of 30 minutes, and store in fridge until ready to serve.

Notes

Serving Size = ~1 cup (148g) or 1/6th of Recipe
NET CARBS = 5.28g per serving
Nutrition information is based on a single serving and is provided as a convenience for Ketogasm readers. Data may vary based on brand and recipe variation. Click here for more detailed nutrition information.

Nutrition

Serving: 148g | Calories: 279.4kcal | Carbohydrates: 7.7g | Protein: 6.7g | Fat: 27g | Saturated Fat: 7.6g | Polyunsaturated Fat: 8.57g | Monounsaturated Fat: 4.35g | Trans Fat: 0.2g | Cholesterol: 34.2mg | Sodium: 451.1mg | Potassium: 282.97mg | Fiber: 2.4g | Sugar: 2.4g | Vitamin A: 1152.33IU | Vitamin C: 75.07mg | Calcium: 108.1mg | Iron: 0.89mg
Tried this recipe?Mention @KETOGASM or tag #ketogasm!
Carbs in Broccoli
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