BLT Cauliflower Salad – Low-Carb & Keto-Friendly Side Dish

There’s just something about a chilled, creamy salad that makes every meal feel like a backyard picnic. And this BLT Cauliflower Salad? It’s bringing all that classic comfort, with a smart, low-carb twist. Think crisp cauliflower florets in place of starchy potatoes, smoky bites of turkey bacon, juicy roasted tomatoes, and the unmistakable tang of dill pickle relish—all tied together with a rich, keto-friendly mayo dressing. It’s the kind of dish that has people coming back for seconds, even when they’re trying to eat lighter.

This salad was born out of one of those clean-out-the-fridge afternoons. I had half a head of cauliflower, some leftover turkey bacon from breakfast, and a craving for something creamy but fresh. I threw everything together, and the result was shockingly good. Ever since, it’s become a staple in my house for potlucks, lunch prep, and easy summer dinners.

What I love most about this BLT Cauliflower Salad recipe is that it’s incredibly forgiving. Don’t have leeks? Swap in green onions. Prefer raw cherry tomatoes to roasted? Go for it. The core of the salad remains strong—flavorful, filling, and packed with texture. It’s the kind of dish that fits right into a keto lifestyle, but even carb-lovers will want to dig in.

If you’re looking for a satisfying side that checks all the boxes—easy to make, full of flavor, and genuinely good for you—this BLT Cauliflower Salad is going to hit the spot.

Why You’ll Love This Recipe

This salad isn’t just about eating healthier—it’s about enjoying every bite while you do it. Here’s why this recipe is one to keep on repeat.

Easy to make
With just a bit of roasting, boiling, and sautéing, the whole dish comes together in under an hour. The steps are simple, and most of the ingredients are either pantry staples or easy to find at any grocery store.

Full of flavor
Roasted grape tomatoes bring natural sweetness, while turkey bacon adds that irresistible smoky crunch. The creamy mayo dressing, mixed with pickle relish and sautéed leeks, ties everything together with a tangy, savory punch.

Perfect for any occasion
Whether you’re prepping meals for the week, hosting a weekend cookout, or looking for a potluck hit, this salad fits right in. Serve it as a side or make it the star of your plate.

Kid and family-friendly
Even the picky eaters at the table will find something to love in this creamy, crunchy, flavor-packed salad. It’s a great way to sneak in more vegetables, without anyone feeling like they’re missing out.

Versatile and customizable
You can easily adapt this salad to suit your taste or what you have on hand. Swap out leeks for green onions, add hard-boiled eggs for extra protein, or throw in some shredded chicken to turn it into a main dish.

Health Benefits

This BLT Cauliflower Salad doesn’t just taste good—it does good things for your body too.

Low in carbs
By using cauliflower instead of potatoes, this salad keeps carbs to a minimum. It’s perfect for keto and low-carb diets, helping to stabilize blood sugar and support weight management goals.

High in fiber
Cauliflower and tomatoes are excellent sources of dietary fiber, which aids digestion and promotes a feeling of fullness after eating.

Rich in antioxidants
Roasted grape tomatoes offer a boost of lycopene, a powerful antioxidant linked to reduced inflammation and better heart health. Meanwhile, cauliflower is full of vitamin C and other immune-supporting compounds.

Good fats
Thanks to the mayo (especially if you use an avocado oil-based option), this salad offers healthy fats that support brain health and help your body absorb fat-soluble vitamins.

Protein-packed
With turkey bacon and optional add-ins like hard-boiled eggs or shredded chicken, it’s easy to boost the protein content and keep you feeling satisfied longer.

Preparation Time, Servings, and Nutritional Information

Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 6 servings

Nutritional Information (per serving):
Calories: 280
Protein: 10g
Carbohydrates: 6g
Fat: 23g
Fiber: 2g
Sugar: 2g

Ingredients List

Here’s what you’ll need to bring this cauliflower BLT magic to life. Be sure to prep and measure everything before starting to make the process smooth and stress-free.

• 1 medium head of cauliflower, cut into bite-sized florets
• 8 slices turkey bacon, cooked and crumbled
• 1 cup grape tomatoes, halved
• 1 tablespoon olive oil, for roasting tomatoes
• 1 large leek, cleaned and thinly sliced (or 3 green onions as a substitute)
• 1 tablespoon olive oil, for sautéing leeks
• 1/4 cup dill pickle relish, drained
• 3/4 cup keto-friendly mayonnaise
• 1 tablespoon apple cider vinegar
• 1/2 teaspoon garlic powder
• Salt and pepper, to taste
• Optional garnish: fresh chopped parsley or chives

Each ingredient brings something special—crunch, creaminess, acidity, or savory depth. Don’t skip the relish; it gives the salad its signature tang.

Step-By-Step Cooking Instructions

1. Roast the tomatoes

Preheat your oven to 400°F (200°C).
Place halved grape tomatoes on a baking sheet. Drizzle with olive oil and sprinkle lightly with salt and pepper. Roast for 15-20 minutes, or until softened and slightly caramelized. Set aside to cool.

2. Boil the cauliflower

While the tomatoes are roasting, bring a large pot of salted water to a boil. Add cauliflower florets and cook for 5-7 minutes, until fork-tender but not mushy. Drain and rinse under cold water to stop the cooking. Let cool completely.

3. Cook the turkey bacon

In a large skillet, cook the turkey bacon over medium heat until crispy. Transfer to a paper towel-lined plate to cool, then crumble into small pieces.

4. Sauté the leeks

Wipe out the skillet and add 1 tablespoon of olive oil. Sauté the sliced leeks over medium heat until soft and lightly golden, about 5-6 minutes. Remove from heat and let cool.

5. Make the dressing

In a small bowl, whisk together the mayo, apple cider vinegar, garlic powder, and a pinch of salt and pepper. Stir in the dill pickle relish.

6. Combine the salad

In a large mixing bowl, gently toss together the cauliflower, roasted tomatoes, crumbled bacon, sautéed leeks, and dressing. Mix until everything is evenly coated, but try not to over-mix—this keeps the cauliflower from breaking apart too much.

7. Chill and serve

Cover and refrigerate the salad for at least 30 minutes before serving. This helps the flavors meld beautifully. Before serving, give it a quick stir and garnish with chopped parsley or chives if desired.

How to Serve

This BLT Cauliflower Salad is best served chilled, making it a perfect make-ahead option. Here are a few ways to enjoy it:

• As a side dish with grilled chicken or steak
• Piled onto lettuce wraps for a low-carb lunch
• Topped with a fried egg for a hearty brunch
• Served with a spoon right from the bowl (yes, it’s that good)

Pairing Suggestions

Whether you’re planning a full meal or a party spread, this salad pairs beautifully with:

• Grilled meats: Try chicken skewers, turkey burgers, or lamb chops
• Low-carb sides: Roasted green beans, zucchini fries, or coleslaw
• Bread alternatives: Lettuce cups or low-carb wraps
• Refreshing drinks: Sparkling water with lime, herbal iced tea, or cucumber-mint infused water

Storage, Freezing & Reheating Instructions

Storage:
Store leftover salad in an airtight container in the fridge for up to 3 days. Stir well before serving again to redistribute the dressing.

Freezing:
This salad does not freeze well due to the mayo and fresh vegetables. The texture becomes watery after thawing, so it’s best enjoyed fresh.

Reheating:
Since this salad is served cold, there’s no need to reheat it. Just bring it out of the fridge, give it a stir, and enjoy.

Common Mistakes to Avoid

Overcooking the cauliflower
Soft, mushy cauliflower will make the salad soggy. Keep it tender-crisp for the best texture.

Skipping the chilling time
The salad really benefits from at least 30 minutes in the fridge. It allows the flavors to blend and the dressing to soak into the veggies.

Using watery relish or mayo
Drain your pickle relish and use a thicker mayonnaise to avoid watery dressing.

Not seasoning enough
Cauliflower is a blank canvas. Taste your salad before serving and adjust the salt and pepper if needed.

Crowding the roasting pan
Spread your tomatoes out on the baking sheet. Overcrowding will cause them to steam rather than caramelize.

Pro Tips

1. Chop everything evenly so you get a bit of everything in each bite.
2. Use pre-cut cauliflower florets to save time on prep.
3. Let the bacon cool completely before mixing to keep it crispy.
4. Double the recipe for gatherings—it disappears quickly.
5. Make it a meal by adding grilled chicken or hard-boiled eggs right into the salad.

Frequently Asked Questions (FAQs)

Can I make this salad ahead of time?
Absolutely. In fact, it tastes even better the next day once the flavors have had more time to develop.

What can I use instead of leeks?
Green onions or shallots are great substitutes. You could also skip them if you’re not a fan of onion flavor.

Can I use regular bacon?
If you don’t need it to be halal, sure. Otherwise, turkey or beef bacon is a delicious alternative.

Is this recipe dairy-free?
Yes, as long as your mayo doesn’t contain dairy, this recipe is naturally dairy-free.

Can I make this salad vegan?
With a few swaps—vegan mayo and plant-based bacon—you can absolutely make a vegan version.

How do I keep the cauliflower from getting soggy?
Don’t overcook it, and let it cool completely before mixing with the other ingredients.

Is this good for meal prep?
Yes! It holds up well in the fridge for several days, making it a great option for lunchboxes or busy weeks.

Can I use frozen cauliflower?
Fresh is best here for texture, but in a pinch, you can use frozen. Just be sure to thaw and drain it thoroughly.

What mayo should I use?
Look for a keto-friendly mayo made with avocado oil for the healthiest option.

What’s the best way to roast the tomatoes?
High heat and enough space on the pan help them caramelize without turning mushy.

Conclusion & Call to Action

This BLT Cauliflower Salad is a perfect example of how eating healthier doesn’t have to mean giving up flavor or satisfaction. It’s creamy, smoky, tangy, and crisp in all the right ways—and it’s incredibly easy to make. Whether you’re sticking to a keto plan, cutting back on carbs, or just looking for a new favorite salad, this one’s a keeper.

Now it’s your turn! Try this salad and see just how good cauliflower can be when it’s dressed up right. Don’t forget to leave a comment below and let me know how it turned out. If you’re sharing on social media, tag me—I’d love to see your delicious creations.

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