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Looking for a low-carb and keto-friendly replacement for traditional potato salad? Try this BLT Cauliflower Salad recipe! Made with crispy bacon, fresh tomato, and tender cauliflower, it's the perfect side dish for any low-carb meal.
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I can't get enough of this BLT Cauliflower Salad!
We finally had a window of NO RAIN this past weekend in Western Washington and you know what that means in my household right?
Yup, hubby hits the deck with the grill and pretty much lives there ALL weekend!
Since he likes to take control and do his man thing (man/meat/fire) my contribution to that process is usually to provide low-carb rubs and sauces like this Low Carb Barbeque Dry Rub, Low Carb Roasted Strawberry BBQ Sauce, and Low Carb Blueberry BBQ Sauce.
All of them are keto-friendly versions of some of my family's favorite grilling and barbeque flavor faves.
So my main job falls to coming up with tasty sides that are low carb for me but enjoyable for all my carb lovers.
I know this BLT cauliflower salad would be a safe bet because not only the hubs, but even Mini Me has told me that she can't tell the difference between potato and cauliflower in my salads.
Some of their past favorites are my Deviled Egg Cauliflower Salad, Cauliflower and Bacon Salad with Mustard Herb Vinaigrette, and Mediterranean Cauliflower Salad, which can be enjoyed raw or cooked!
Other tasty keto side dishes your family might enjoy are this Buffalo Coleslaw, or this Broccoli Salad with Bacon and Jalapeno if you are looking for a little spice. If you would like something from the grill how about giving these Cheesy Grilled Cauliflower Steaks a try?
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🥘BLT Cauliflower Salad Ingredients
Detailed measurements can be found on the printable recipe card at the bottom of the page.
- Cauliflower - I use fresh cauliflower in this recipe but frozen could be used in a pinch. Simply steam the cauliflower and then chop it to the desired size.
- Bacon - I fry the bacon and chop it for this recipe because I have not found store-bought bacon bits that I enjoy. If you have a brand you like though feel free to use them.
- Tomatoes - I roast fresh grape tomatoes but have had some readers say that they use them raw or they substitute chopped sundried tomatoes.
- Leeks - We love the flavor of leeks so I always include them but some people prefer to cut the work of this salad down by just doubling the green onions in this recipe. It is not the same flavor but does add a crunch and freshness to the salad.
- Dill Pickle Relish - make sure to find a relish with no added sugar or you can use my Pickle Relish to make your own.
- Mayonnaise - use a keto-compliant mayo like this one to avoid non-keto oils or hidden carbs.
🔪BLT Cauliflower Salad Instructions
This is a quick breakdown of a few steps involved in making BLT Cauliflower Salad. You will find the full directions in the recipe card at the bottom of the post.
Place the halved tomatoes on a baking sheet. Drizzle with a bit of olive oil and toss them. Lay them out in an even layer. Sprinkle with salt. Cook for 20 to 30 minutes, or until the tomatoes begin to slump.
Place the chopped cauliflower in a pot and cover it with salted water. Bring the water to a boil and boil until tender, about 7 minutes.
Heat the bacon fat over medium heat and cook the leeks until they are translucent and tender. Set aside to cool
Mix the cauliflower with the green onions, crumbled bacon, leeks, and roasted tomatoes. Add to the sauce.
Hint: Make this BLT Cauliflower Salad at least an hour before you are going to serve it to allow it to chill and for the flavors to meld.
Other Low-Carb Substitutions for Potatoes
Celery root (7 g carbs/42 calories per 1/2 cup)
To make chips out of celery root, peel and slice into chip-sized pieces. Boil in salted water for a couple of minutes then drain. Toss in oil, salt, and pepper and spread the pieces into a single layer on a baking sheet or two. Roast for 30–35 minutes at 450 degrees F.
Daikon (2 g carbs/18 calories per 1/2 cup)
The daikon is in the radish family and is a staple in some Asian cuisines. It’s great raw and pickled, but when it’s cooked it takes on very potato-like qualities. Try it boiled or fried. Works great as a sub for potatoes in soups and stews.
Kohlrabi (2 g carbs/27 calories per 1/2 cup)
This strange-looking bulb has a delicate flavor that really comes to life when you boil, steam, or fry it.
Rutabaga (5 g carbs/35 calories per 1/2 cup)
When a cabbage and a turnip fall in love, the result is this funny-looking thing called rutabaga. It’s a great low-carb replacement for potatoes. They’re great in soups and stews and fantastic boiled, baked and roasted. They make awesome keto french fries!
Turnips (4 g carbs/28 calories per 1/2 cup)
Try turnips mashed. They are a game-changer!
Zucchini (2 g carbs/20 calories per 1/2 cup)
Last, but not least, is the humble zucchini. We all know it is fabulous in soups, as "zoodles", baked, steamed, and even baked as chips
Storage
Store the BLT Cauliflower Salad in an airtight container in the refrigerator for up to 4 days.
Top Tip
When using cauliflower to sub for potatoes make sure to use the stalk as well as the florets. They cook up tender just like the florets.
Also, make sure to chop your stalk and florets the same size as you would the potato for potato salad. You want your cauliflower to be all the same size so it cooks evenly as well.
Tips on Cooking with Leeks
Cut the root ends and dull dark greens off.
Cut them in half lengthwise and then cut them into half-moons.
Submerge the chopped leeks into a bowl of cold water and swish them a bit to allow the dirt and grit that is between the leaves to release.
Use a slotted spoon to remove them from the water and place them on paper towels or a clean kitchen towel to squeeze the excess water off of them.
Saute "sweat" the chopped leeks until they begin to soften but are not brown.
Frequently Asked Questions
If you know how to steam cauliflower in your microwave that would be a great way to cook the cauliflower. Otherwise, I prefer boiling or even oven-roasting the cauliflower for this salad.
I prefer my leeks sauteed as they get softer and sweeter but, if you prefer them a bit on the crunchy side and with more of a bite, like an onion, you can use them raw in this salad. I would cut the amount in half as they shrink up when you cook them and make sure to wash them well.
I do love to freeze just about everything but this salad does not freeze well. The mayo and cauliflower will be affected by the freezing and thawing process and will not have a good texture when they thaw.
Pairing with BLT Cauliflower Salad
If you are looking for dishes that pair well with this BLT Cauliflower Salad here are a few of my favorites
This Keto Homestyle Meatloaf is easy to make and the cauliflower salad is a nice light side for a spring or summer dinner. If you are looking for something from the grill to pair with this BLT Cauliflower Salad give this Grilled Ribeye Steaks with Aji Verde (Peruvian Green Sauce). The sauce is amazing and I could drink it with a straw!
If you are looking for something simple and kid-friendly to pair with this BLT Cauliflower Salad how about giving these Deluxe Cheeseburger Kabobs a try? They can be made outside on a grill or inside on a grill pan.
BLT Cauliflower Salad
Ingredients
- 1 lb chopped cauliflower (1 large head)
- 8 slices bacon chopped
- 1 pint grape tomatoes halved
- olive oil for drizzling
- 2 leeks sliced in half and sliced into half-moons
- 2 tbsp dill pickle relish
- 1/2 cup keto mayonnaise
- 2 tbsp mustard
- 4 green onions whites and greens sliced
- pink salt
- cracked black pepper
Instructions
- Place the chopped cauliflower in a pot and cover it with salted water. Bring the water to a boil and boil until tender, about 7 minutes.
- Drain the cauliflower and spread out on a baking sheet to cool.
- Meanwhile, heat the oven to 375 degrees F.
- Place the halved tomatoes on a baking sheet. Drizzle with a bit of olive oil and toss them. Lay them out in an even layer. Sprinkle with salt. Cook for 20 to 30 minutes, or until the tomatoes begin to slump.
- Remove from the oven and allow to cool.
- Cook the bacon in a large skillet over medium heat until crisp. Place the cooked bacon on a paper towel to drain, and reserve 2 tablespoons of the fat to cook the leeks in.
- Place your sliced leeks into a large bowl filled with cold water, stirring them with your hand to separate the leaves and get the grit out. Use a slotted spoon, remove the leeks, shaking off the excess water.
- Heat the bacon fat over medium heat and cook the leeks until they are translucent and tender. Set aside to cool.
- In a large bowl, mix the pickle relish, mustard, mayonnaise, salt, and pepper. Set aside.
- Mix the cauliflower with the green onions, crumbled bacon, leeks, and roasted tomatoes. Add to the sauce.
- Combine well and salt and pepper to taste.
Disclaimer
Most of my recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Recipes may contain errors, so please use your common sense when following them. Nutritional information is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs will not be included as it has a glycemic index of 0 (meaning it does not spike blood sugar) and it’s not metabolized. Net carbs are the total carbs minus fiber.
Nutrition
Food safety
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with a high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
See more guidelines at USDA.gov.
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Anonymous
Do you serve the dish cold like traditional potato salad?
Bobbi
Yes you do.
Unknown
What is the serving size?
Bobbi
I didn't measure it in cups, I just divide it into 8ths.
Unknown
I've found if I cook the cauliflower in chicken broth it really brings up the potato flavor.
Unknown
I did this and I really loved the dish. I haven't tried it without the broth do don't know the comparison. But this was a great tip, thanks.
Unknown
What do you serve this with?
Bobbi | Bobbi's Kozy Kitchen
We love it as a side dish for just about anything. It is a great side for anything you would normally serve a cold salad, like potato salad, with.
Anonymous
Was looking for new salad recipes. This sounded interesting, we like cauliflower. Cooked cauliflower in chicken broth as suggested from a reviewer. Didn’t use any leeks or roast the tomatoes, but I’ll roast the tomatoes next time. This recipe is a keeper wither you follow the recipe or fix like a traditional potato salad. Enjoyed.
Anonymous
Oh my gosh!!! I was skeptical. But this is absolutely amazing. I didn’t have leeks so I used onions and celery and well forgot to buy the tomatoes but as a potato salad substitute this is so good! I’m making it right now and just tasted a bite … had to stop and write a review. Now the test my picky sun tonight, let’s see if he becomes a cauliflower fan. (He does love bacon)!
Bobbi | Bobbi's Kozy Kitchen
I love it! I turned my son and hubby into cauliflower lovers with this recipe and the Deviled Egg Cauliflower Salad recipe!
Anonymous
This was an amazing dish! I loved it even without the dressing. I had never cooked leeks before so was a little shy at what they would taste like. I LOVE them! Thank you for your blog! 🙂
Bobbi | Bobbi's Kozy Kitchen
That makes me soooo happy!! I love to help people try new things 🙂
Anonymous
This was delicious! Easy to make.
Anonymous
I made this BLT cauliflower salad and it is a new favorite. It was so yummy. I didn’t put the tomatoes in it. Can’t wrap my mind around them cooked and in a cold salad.
Elizabeth
This was DELICIOUS!!! Is it compliant with " Eat Like A Bear" Diet??????
bobbiskozykitchen
Oh, I have no idea, I have never heard of that diet before. I am so happy you enjoyed the salad though!!
Danielle
How far in advance can this be made?
bobbiskozykitchen
I have made this the day before and it tastes wonderful.
Vonda
I kept the cauliflower and tomato’s raw, and added cheese cubes. I left out the leeks. So good!
Adrianne
This is the best “potato” salad ever!! Thank you so much for sharing!
bobbiskozykitchen
I am so happy you like it! We can't get enough of it either!
Lynette Florance
Will this salad keep? Like for a camping trip? Thank you
bobbiskozykitchen
Yes, as long as you have the ability to keep it cold.
Mike
Loved this I was skeptical at first but the flavor is incredible!!
Nan
My second summer using this recipe and we love it. Served it with bun-less hamburgers.
bobbiskozykitchen
Yay!! I love to hear it!