Patrick Oconnell
There are a variety of low-carb salad recipes offered by Atkins, including the Broccoli Salad with Olives, which contains 5g net carbs per serving. Another recipe is the Keto Broccoli Salad with Bacon and Cheddar, which contains 6g net carbs per serving. The main ingredients are broccoli, bacon, and cheese, with the option to add other low-carb vegetables such as cauliflower, cucumbers, and spinach. The salad is easy to prepare and can be customised by omitting or adding ingredients such as cheese or ham.
| Characteristics | Values |
|---|---|
| Carbohydrates | 6g net carbs per serving |
| Main Ingredients | Broccoli, bacon, cheddar cheese |
| Other Ingredients | Mayonnaise, cider vinegar, sugar substitute, celery, sunflower seeds, scallions, olives, lettuce |
| Variations | Chicken, onion, Colby cheese, cauliflower, mustard, pumpkin seeds, cranberries, sesame oil, honey, parmesan cheese, goat cheese, feta cheese, ham |
| Preparation | Broccoli can be raw, steamed, or boiled for 30-60 seconds |
| Serving Suggestions | Serve immediately or refrigerate for up to 2 days |
| Other Low-Carb Salads | Cucumber-Dill Salad, Arugula-Pear-Hazelnut Salad, Taco Salad with Low Carb Tortilla Bowl, Chicken Rogan Josh with Cauliflower Rice, Beef Stroganoff |
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What You'll Learn
Broccoli and cheese salad ingredients
The main ingredient in a broccoli and cheese salad is, of course, broccoli. It is recommended to use fresh, raw, crispy broccoli florets, chopped into bite-sized pieces. Broccoli is a great low-carb vegetable, perfect for a keto diet.
The salad also includes cheese, as the name suggests. Shredded sharp cheddar cheese is a popular choice, adding a tangy flavour to the dish. However, you can use your favourite cheese, such as goat cheese, feta cheese, or even shredded parmesan. If you are dairy-free, you can omit the cheese or use a non-dairy substitute.
To add some extra flavour and texture, you can include crispy bits of bacon and sunflower seeds. It is important to use bacon without added sugars. You can also add celery, scallions, cauliflower, and olives.
For those who want to experiment with flavours, you can add some diced chicken, diced Colby cheese, and mustard to the dressing. Toasted pumpkin and sunflower seeds with a little coconut oil can be used as a garnish.
Some people also add cranberries, honey, and sesame oil to their broccoli and cheese salad, but these ingredients may increase the carb count.
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Nutritional information
Broccoli is a great low-carb vegetable, and a broccoli salad is a healthy lunch option. A keto broccoli salad with bacon and cheddar contains only 6g of net carbs per serving.
A broccoli salad recipe from Atkins includes broccoli florets, celery, scallions, olives, and lettuce. The dressing is made by whisking together mayonnaise, cider vinegar, and a granular sugar substitute. The recipe recommends serving the salad immediately or refrigerating it for up to 2 days.
A similar recipe from Low Carb Maven includes bacon, and suggests adding cauliflower, mustard, and cheese such as Colby, sharp cheddar, or Parmesan cheese shreds. The recipe also recommends toasting pumpkin and sunflower seeds with coconut oil and using them as a garnish.
Another recipe from Low Carb Yum includes raw broccoli florets, crumbled bacon, soft cheese, and sunflower seeds, with a keto-friendly sweet dressing. This recipe suggests leaving out red onion to minimize carbs.
Low-carb vegetables that can be added to a broccoli salad include arugula, avocados, cauliflower, cucumbers, kale, and spinach.
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Recipe instructions
Ingredients:
- Fresh, raw, crispy broccoli florets
- Crispy bacon
- Cheese (cheddar, goat, feta, parmesan, etc.)
- Mayonnaise
- Cider vinegar
- Sugar or a sugar substitute
- Salt, to taste
Optional:
- Celery
- Onion
- Raisins
- Sunflower seeds
- Other low-carb vegetables (arugula, avocado, cauliflower, cucumber, kale, spinach)
First, cook the bacon in a large skillet over medium-high heat, turning occasionally, until crisp. This should take around 10 minutes. Drain the bacon on paper towels and leave to cool for around 5 minutes. Then, crumble the bacon into a small bowl.
Next, prepare the broccoli. Cut the broccoli into florets and dice the stems. Add the florets and stems to a large bowl. If you want to include celery, onion, raisins, or sunflower seeds, chop and add them to the bowl now.
In a separate, small bowl, whisk together the mayonnaise, cider vinegar, and sugar or sugar substitute, and salt. Pour this mixture over the broccoli and use spoons to toss the salad until it is thoroughly coated.
Finally, add the cheese. You can sprinkle shredded cheese on top, or mix diced cheese into the salad.
This salad can be served immediately, or chilled for at least an hour before serving to allow the flavours to blend. It can be stored in the refrigerator for up to two days.
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Variations and substitutions
This keto broccoli salad recipe with bacon and cheddar is a low-carb dish that can be modified in several ways.
Firstly, the broccoli can be steamed or boiled to make it easier to eat, although some prefer it raw for a crunchier texture. If you're using frozen broccoli, be aware that it might become mushy.
The salad can be made with or without cheese. For those who are dairy-free, a non-dairy substitute can be used, or the cheese can be omitted altogether. Cheddar, goat cheese, feta, parmesan, and even blue cheese are all options to consider.
Bacon is another essential ingredient that adds protein and savoury flavour. However, be sure to choose bacon without added sugars. Ham can be used as a substitute for bacon.
Other low-carb vegetables can be added to the salad, such as arugula, avocado, cauliflower, cucumbers, kale, spinach, and even cauliflower. Toasted pumpkin and sunflower seeds can also be included for added flavour and texture.
The dressing can also be varied. The original recipe calls for mayonnaise, cider vinegar, and a granular sugar substitute. However, you can experiment with other combinations, such as ranch dressing, blue cheese, sesame oil, or a vinaigrette.
Lastly, while the recipe calls for specific vegetables and ingredients, you can always make substitutions based on your preferences and what you have on hand. For example, white onion, chicken, and Colby cheese have been used as substitutes in the past.
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Serving suggestions
This low-carb broccoli salad is a perfect side dish for a keto diet and can be served at summer parties and picnics. It is also a great option for diabetic-friendly meals.
The main ingredient, broccoli, is a low-carb vegetable. The salad can be made with raw or steamed broccoli florets, cut into bite-sized pieces. You can also blanch the broccoli to retain its crispiness.
The broccoli is tossed with other ingredients like celery, scallions, olives, and bacon. For dairy lovers, shredded cheddar cheese or other alternatives like goat cheese, feta cheese, or parmesan shreds can be added. The salad can be garnished with toasted pumpkin and sunflower seeds.
The salad is dressed with a combination of mayonnaise, cider vinegar, and a sugar substitute. You can also add a teeny bit of honey to the dressing. For variation, you can mix it with ranch dressing or blue cheese.
This salad can be served immediately or refrigerated for up to two days. It goes well with other low-carb veggies like arugula, avocados, cauliflower, cucumbers, kale, and spinach.
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Frequently asked questions
Atkins does not specify the number of carbs in their broccoli and cheese salad recipe. However, a similar recipe from Low Carb Yum estimates 6g net carbs per serving.
Atkins offers a range of low-carb salad recipes, including the Feta, Sun-Dried Tomato, Olive, and Basil Salad on Baby Greens, which has 9.7g net carbs per serving, and the Arugula, Pear, and Hazelnut Salad, which has 8g net carbs per serving.
The Atkins broccoli and cheese salad recipe includes broccoli florets, celery, scallions, olives, and your choice of cheese. The salad is dressed with mayonnaise, cider vinegar, and a granular sugar substitute.
Yes, you can customise the salad by adding other low-carb vegetables such as cauliflower, cucumbers, or spinach. You can also experiment with different types of cheese, such as cheddar, goat cheese, or feta.
