I recently whipped up a BLT Cauliflower Salad. Crisp bacon mingles with tender cauliflower florets and juicy cherry tomatoes while green onions provide a burst of freshness. A creamy dressing of mayonnaise, apple cider vinegar and dijon mustard ties everything together for a gratifying low carb option. This fresh blend surprises every bite.
I love playing around with recipes that are both tasty and healthy so I came up with this BLT Cauliflower Salad that totally rocks as a low carb twist on the classic potato salad. I used a large head of cauliflower broken into bite size florets along with 6 slices of bacon cooked until crisp and chopped roughly.
Then I tossed in a pint of cherry tomatoes halved and sliced 2 green onions to add a bit of extra crunch and flavor. The creamy dressing made with 1/2 cup mayonnaise, 1 tablespoon apple cider vinegar and 1 teaspoon dijon mustard ties everything together perfectly.
Its mix of fresh flavors and the subtle smokiness of bacon makes it a winner for any side dishes low carb lovers and keto enthusiasts. It’s one of those recipes that may change the way you think about healthy salads, inviting you to experiment without compromise.
Why I Like this Recipe
1. I love how punchy and fresh the flavors are in this recipe, the mix of crisp cauliflower, sweet cherry tomatoes, and salty bacon just blows my mind every time.
2. I really like that its a low carb and keto friendly option, so I dont have to worry about feeling guilty after eating it, plus it’s perfect for any meal.
3. I appreciate how simple it is to make, even though it tastes like something super fancy, it only takes a few steps and really fits into my busy schedule.
4. I enjoy the way the dressing ties everything together – its tangy, creamy, and reminds me of a classic BLT but with a twist that makes it unique and exciting.
Ingredients
- Cauliflower: Nutritious veggie with fiber and vitamins that adds crunch and subtle natural sweetness.
- Bacon: Crispy bacon brings hearty protein and salty flavor that makes the dish savory.
- Cherry Tomatoes: Juicy tomatoes burst with sweetness and vitamins, lending a fresh, vibrant pop.
- Green Onions: Fresh onions offer a mild, herbal bite that lightens and livens the salad.
- Mayonnaise: Creamy mayo helps bind everything together and gives a rich, smooth texture.
- Apple Cider Vinegar: Tangy vinegar adds a zesty kick to balance the creamy and savory tones.
- Dijon Mustard: Sharp mustard infuses a mild heat and brisk flavor that cuts through the richness.
Ingredient Quantities
- 1 large head cauliflower, broken into bite size florets
- 6 slices of bacon, cooked until crisp and chopped roughly
- 1 pint cherry tomatoes, halved
- 2 green onions, sliced thin
- 1/2 cup mayonnaise
- 1 tablespoon apple cider vinegar
- 1 teaspoon dijon mustard
- Salt and pepper to taste
How to Make this
1. Bring a large pot of water to a boil with a pinch of salt, then add the cauliflower florets and cook for about five minutes until they’re just tender but still a bit crunchy. Drain and let them cool.
2. While the cauliflower is cooling, mix together the mayonnaise, apple cider vinegar, Dijon mustard, and a pinch of salt and pepper in a big bowl.
3. Once the cauliflower’s cool, toss it into the bowl with the dressing.
4. Add in the halved cherry tomatoes, sliced green onions, and chopped bacon to the bowl.
5. Gently stir all the ingredients together until everything is evenly coated.
6. Cover the bowl and chill the salad in the fridge for at least 30 minutes so the flavors can really meld together.
7. Taste the salad and adjust the salt and pepper if needed.
8. Serve chilled as a side dish for your favorite low carb meal and enjoy your BLT Cauliflower Salad!
Equipment Needed
1. A large pot to boil the water
2. A colander to drain the cauliflower
3. A big mixing bowl to make the dressing and toss the ingredients
4. Measuring cups and spoons for the mayo, vinegar, and mustard
5. A knife and cutting board to chop the cauliflower, tomatoes, green onions, and bacon
6. A spoon or spatula for stirring the salad
7. A stove to heat the pot of water
8. A refrigerator to chill the salad for at least 30 minutes
FAQ
BLT Cauliflower Salad Recipe Substitutions and Variations
- Instead of bacon, you can use turkey bacon or even smoked tofu if you’re looking for a plant based option
- If you cant get your hands on a head of cauliflower, try using broccoli florets – they have a similar crunch
- Dont have cherry tomatoes? Use grape tomatoes or dice up a regular tomato instead
- For a lighter dressing, swap out the mayo with plain Greek yogurt in equal measure
- If you dont have green onions, red onions or even a sprinkle of chives work fine as a replacement
Pro Tips
1. Don’t overcook the cauliflower – check it often when it’s boiling so it stays a bit crunchy instead of turning mushy.
2. Make sure to let the cooled cauliflower rest a bit before mixing with the dressing; that really helps the flavors mix in nice.
3. Give that dressing a good whisk and taste it before adding it to the salad. The bacon is already salty so you might want to ease up on the extra salt.
4. Be gentle when tossing everything together so the bacon pieces don’t break up too much and you still get that crisp texture in each bite.

BLT Cauliflower Salad Recipe
I recently whipped up a BLT Cauliflower Salad. Crisp bacon mingles with tender cauliflower florets and juicy cherry tomatoes while green onions provide a burst of freshness. A creamy dressing of mayonnaise, apple cider vinegar and dijon mustard ties everything together for a gratifying low carb option. This fresh blend surprises every bite.
4
servings
320
kcal
Equipment: 1. A large pot to boil the water
2. A colander to drain the cauliflower
3. A big mixing bowl to make the dressing and toss the ingredients
4. Measuring cups and spoons for the mayo, vinegar, and mustard
5. A knife and cutting board to chop the cauliflower, tomatoes, green onions, and bacon
6. A spoon or spatula for stirring the salad
7. A stove to heat the pot of water
8. A refrigerator to chill the salad for at least 30 minutes
Ingredients
-
1 large head cauliflower, broken into bite size florets
-
6 slices of bacon, cooked until crisp and chopped roughly
-
1 pint cherry tomatoes, halved
-
2 green onions, sliced thin
-
1/2 cup mayonnaise
-
1 tablespoon apple cider vinegar
-
1 teaspoon dijon mustard
-
Salt and pepper to taste
Directions
- Bring a large pot of water to a boil with a pinch of salt, then add the cauliflower florets and cook for about five minutes until they’re just tender but still a bit crunchy. Drain and let them cool.
- While the cauliflower is cooling, mix together the mayonnaise, apple cider vinegar, Dijon mustard, and a pinch of salt and pepper in a big bowl.
- Once the cauliflower’s cool, toss it into the bowl with the dressing.
- Add in the halved cherry tomatoes, sliced green onions, and chopped bacon to the bowl.
- Gently stir all the ingredients together until everything is evenly coated.
- Cover the bowl and chill the salad in the fridge for at least 30 minutes so the flavors can really meld together.
- Taste the salad and adjust the salt and pepper if needed.
- Serve chilled as a side dish for your favorite low carb meal and enjoy your BLT Cauliflower Salad!
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 360g
- Total number of serves: 4
- Calories: 320kcal
- Fat: 27g
- Saturated Fat: 8g
- Trans Fat: 0.5g
- Polyunsaturated: 1g
- Monounsaturated: 18g
- Cholesterol: 23mg
- Sodium: 800mg
- Potassium: 750mg
- Carbohydrates: 10g
- Fiber: 3g
- Sugar: 5g
- Protein: 14g
- Vitamin A: 200IU
- Vitamin C: 110mg
- Calcium: 100mg
- Iron: 1.6mg