Keto Broccoli Salad

By Kirsten Maxwell March 14, 2023 34 mins read 125 Views

This Healthy Keto Broccoli Salad can be made in 10 minutes with less than 10 ingredients. It is sweet, crunchy, and a delicious side dish for your summer cookouts. Best of all, no cooking is required!

If you like broccoli, especially raw broccoli, you will love this easy and healthy broccoli salad. The dressing is slightly sweet and tangy. The broccoli is crunchy but softens after sitting in the dressing. Together, this keto broccoli salad is a light, sweet, and crunchy dish.

Is Broccoli Good On A Keto Diet?

In the keto diet, carb intake is limited or eliminated. Many people undergo the keto diet for a number of benefits. Its effects involve weight loss, stabilizing sugar levels, regulating blood pressure, improving brain function, and helping people with insulin resistance. With that being said vegetables are an integral factor in the keto journey. Broccoli is one of those veggies that can be eaten because of its high fiber and low carb content. Broccoli has about 1.5 to 2 grams of carbs, which is very keto friendly.

Easy and healthy broccoli salad. Keto friendly, sugar free, and free of refined carbs.

Ingredients

1 lb fresh broccoli florets
2.5 oz cheddar cheese, cut into 1/2″ pieces (omit for dairy-free)
1 oz bacon bits
3/4 cup mayonnaise
2 tbsp granular sweetener
2 tbsp red wine vinegar
1 to 2 tbsp water

Instructions

If not already prepared, cut the broccoli florets into small bite-sized pieces.
Place the broccoli in a large bowl. Add the cheese and bacon bits.
In a small bowl or measuring cup, whisk the mayonnaise, erythritol, vinegar, and water.
Pour over the broccoli and toss everything to coat.

Ingredients for healthy keto broccoli salad.

What Type Of Mayonnaise Do You Recommend?

To keep this keto broccoli salad as clean as possible, I prefer to use organic avocado oil mayonnaise that is free of bad oils, flavors, and additives.

I buy my avocado mayonnaise from Chosen Foods. If eating organic or clean is not important to you, simply use whichever mayonnaise you prefer. (I’ll always have a soft spot for Duke’s.)

Variations

• If you don’t have bacon on hand or just want to try other sources of protein to give your broccoli salad a twist you may substitute the bacon with fried tofu, shredded chicken, or turkey bacon. Season your chicken or tofu well, as the saltiness will complement the tanginess of the mayonnaise in the dressing.

• As a garnish, sprinkle toasted sesame, pumpkin, or sunflower seeds into your salad. Or you can use nuts like almonds, pecans, macadamia, and walnuts. They are low in carbs and are good for keto. These seeds and nuts will provide a different texture and a nutty flavor to your dish.

• You can also mix in cauliflower (or substitute it for the broccoli altogether), bell peppers, diced red onion, pepitas (see the video), avocado, and/or black olives to this recipe. This will add a new taste and color to the dish. These veggies are also low in carbohydrates and are great for the keto diet. Adding more veggies to your keto broccoli salad will give you a range of vitamins and minerals, making it more nutritious for you.

What To Serve With Broccoli Salad

If you want your broccoli salad to serve as a side, pair it with grilled chicken or turkey breast — high in protein, low in carbs, and mixes well with the vegetables in the salad, as well as the bacon. This also applies to grilled salmon, which is also high in protein and low in carbs, but is rich in Omega-3 fatty acids.

FAQs

Why is it called a salad?

Broccoli salad is a quintessential Southern side dish. It’s called a “salad” since the broccoli is dressed. Broccoli salad is best served chilled, especially on a hot summer day!

Can this be made dairy-free and/or paleo friendly?

It can be made dairy-free and paleo by omitting the cheese, or vegetarian by omitting the bacon.

Can I use yogurt instead of mayo?

I have not tried making this recipe with plain Greek yogurt, but if you do not mind its natural tang then yogurt should be a fine substitute for the mayonnaise. There should be no need to adjust the amounts.

How To Store Broccoli Salad

This dish is best enjoyed within 2 or 3 days but will keep up to 5 if covered well in your refrigerator. If you’re carrying this dish to a get-together, you may prep it a day or two ahead of time and it will still taste delicious. It actually tastes best after a day in the fridge!

Other Salad Recipes You Might Like To Try:

Classic Southern-Style Keto Tuna Salad
Jalapeño Popper Tuna Fish Salad
Southern Deviled-Egg Salad
Keto Brussels Sprout Salad with Hot Bacon Dressing

Keto Broccoli Salad

Yield: about 6 servings

Prep Time: 10 minutes

Total Time: 10 minutes

5 ingredient keto broccoli salad! Perfect for summer days by the pool, meal prep, or cook-outs. Dairy free and gluten free and only 2 net carbs per serving!

Ingredients

1 pound fresh broccoli florets
2.5 ounces cheddar cheese, cut into 1/2" pieces (omit for dairy free)
1 ounce bacon bits
3/4 cup mayonnaise
2 tablespoons granular sweetener
2 tablespoons red wine vinegar
1 to 2 tablespoons water

Instructions

If not already prepared, cut the broccoli florets into small bitesize pieces.
Place the broccoli in a large bowl. Add the cheese and bacon bits.
In a small bowl or measuring cup, whisk the mayonnaise, erythritol, vinegar, and water.
Pour on top of the broccoli and toss everything to coat.
Store in an airtight container in the refrigerator up to 1 week.

Notes

This broccoli salad is best enjoyed chilled within 2 or 3 days.

Nutrition Information:

Yield: about 6 Serving Size: about 4.5 ounces
Amount Per Serving: Calories: 291Total Fat: 29.4gCarbohydrates: 3.8gFiber: 1.7gProtein: 7.2g

The post Keto Broccoli Salad appeared first on Keto In Pearls.

By: KetoInPearls
Title: Keto Broccoli Salad
Sourced From: ketoinpearls.com/keto-broccoli-salad-dairy-free-gluten-free/
Published Date: Sun, 26 Feb 2023 16:22:37 +0000

Frequently Asked Questions

What happens to your body when you cheat on keto?

Cheating on the Keto diet can lead to unwanted side effects. You can quickly increase your blood sugar levels by suddenly eating starchy carbohydrates. This can cause dehydration as water is required to restore your cells to a homeostatic condition. The dehydration also results in an electrolyte imbalance due to the lack of essential minerals like sodium and potassium.

To add to these issues, it is not uncommon for keto dieters to experience digestive discomfort due to high-carbohydrate consumption. Although these symptoms can be short-term, they can be disruptive and uncomfortable. People may also feel deprived and binge on high carb foods, which could lead to dangerous cycle of feeling hungry.

Remember that even if you indulge in a few cheat meals or snacks, your progress on the Keto diet will not be halted for several months or longer. But there will still be consequences for going beyond your meal plan for long periods.

Is keto the right choice for you?

To find the right path for you, it is important to make a conscious decision to ask tough questions and research. The keto diet, which has been popular for many years, is still very popular. It is believed to have health benefits that go beyond weight loss.

Ask yourself: What are my health goals. Is it to lose weight, improve my mental clarity, or balance my gut microbiome. While no one-size-fits-all method exists, keto can be a great place to start if done conscientiously.

Keto works on controlling the number of carbohydrates consumed, working best with an average of 20 grams per day. This pushes our bodies into a biochemical state known as nutritional ketosis - basically using fat as our energy source instead of sugar or glucose. It may be difficult initially to adhere to this strict carb limit, but you will eventually get used to it.

A ketogenic diet can have beneficial metabolic effects on your body, regardless of whether you are looking for changes in your body composition or improvements in your internal health. As long as you keep a strong nutritional quality and eat certain healthy fats like Omega 3 fatty acids, avocados, and nuts, you will see benefits.

If you balance your nutrient intake with keto, it can be very sustainable. Make sure to eat real whole foods and eat small portions. You can make keto work for you, if done correctly. Take the time to research and learn about keto from reliable sources before you take any big steps forward (or backward).

Is the first keto week the most difficult?

It can be daunting to prepare for the first week on a keto diet. It involves significant lifestyle changes and forces most people to step out of their comfort zone. It can be scary to consider that you are saying goodbye to high-carb food favorites.

But don't fear! Don't worry! With the right support and information, this will be one the most rewarding weeks you ever have. With perseverance and dedication, you can not only survive, but thrive on ketogenic eating.

Start slow. It takes time to transition onto a new diet plan. While you may feel groggy while you adjust to the lower-carb lifestyle, don't despair! You can replenish your energy levels by eating healthy fats and low sugar vegetables while still controlling your portion size.

It's also important to recognize that it won't be difficult forever; once your body adjusts, cravings for high-sugar carbs should ease, hunger will subside naturally, and your metabolism will stay energized throughout the day.

Mental fortitude and concrete steps can make a huge difference in making the daunting task seem less daunting.

What's a recommended lazy keto diet to start?

Starting your keto journey can be exciting, but daunting. There are many books, websites and nutrition advice that can overwhelm you. That's where the "lazy keto diet" comes in.

Lazy keto is not about tracking macronutrient ratios. It focuses instead on reducing net carbohydrate intake from 25-50 grams daily to achieve and maintain ketosis. This is a less restrictive approach than traditional keto diets, as you don’t have to keep close track of your caloric intake and macronutrient ratio.

You can basically eat a lazy ketogenic lifestyle, which means you don't need to track macros. Instead, you choose whole low-carb foods such as meats, eggs dairy products, nuts and seeds. However, starchy carbohydrates and added sugars are not allowed.

This is the perfect way to transition to low-carb living, without having your meals sacrificed or depriving yourself of important nutrients. Lazy Keto is a great option for people who are just starting out on their health journeys and don't have the time or knowledge to understand keto nutrition plans. It also works well for people who need a break from counting macros every day, but still want to achieve their weight loss goals.

What happens if you go over 20 carbs on keto?

Think about the potential consequences of going over 20 carbs on keto. It's a crucial thought that needs to be finely weighed, as consuming too many carbohydrates can stall weight loss or even cause weight gain.

To unravel the puzzle of how much carbohydrate is enough, you need to understand how carbohydrates interact with your body as well as how fast your body processes them.

You should avoid eating too many processed carbohydrates if you are following a low carbohydrate diet like a ketogenic one. Your body should not consume more carbohydrate than it needs. This means that you should limit your daily intake of carbohydrate to 20g. Ketosis is a state of ketosis that you must maintain. Exceeding this can cause imbalances in the body which can hinder progress.

For optimal health, and the best possible results when it comes to tracking macronutrients in your food, it is worth sticking within the limits of ketogenic eating. This helps you understand how your body works to produce energy, which is crucial for people looking for sustainable weight loss.

Can I eat a vegetarian keto diet?

Understanding how the lifestyle works is key to determining if you are able to eat a vegetarian diet. It's not so complicated as you might think. A vegetarian keto diet requires that you cut out animal products and find plant-based foods with high amounts of fats and low carbs.

It is important to maintain a healthy macronutrient balance when you are following vegan keto. This involves monitoring the amount of carbohydrates, protein, and fat in each meal. You should reduce your intake of protein and increase your intake of fat. You want to decrease the amount of carbohydrates you consume to get your body to a healthy metabolic state, known as nutritional ketosis. This will make your body burn more calories than glucose and increase your metabolism.

Along with monitoring carbohydrate intake and counting macros, you need to also focus on whole foods rich in nutrients such as nuts, seeds and avocados. Another important component of any vegan ketogenic diet is supplementing with essential vitamins and minerals such as Vitamin B12 since many people lack enough of this nutrient due to their chosen diets.

You can achieve success on a vegetarian diet by learning more about plant-based options, such as tempeh or tofu.

Can you eat rice on keto?

Hesitating? People are often unsure whether or not to include rice in a ketogenic diet. The answer is yes and no. It depends on the rice that you choose. But it can easily be incorporated into your macros, which could lead to a change in the balance of your carefully curated diet.

Rice is a grain-based carbohydrate that packs rather large amounts of energy per serving. This means that most types of white and brown or wild rice should not be consumed in large amounts when you're counting calories or limiting carbs. Certain varieties, like the cauliflower and broccoli rice are low in carbohydrates, yet still provide essential nutrients, including vitamin C, fiber, and even protein.

Cauliflower has only 3g net carbs per cup of cooked cauliflower, making it a great choice for people trying to keep ketosis. Cauliflower is an excellent substitute for rice, but there are some things you need to be aware of before using it in your meals.

A healthy grain such as cauliflower rice or low-carb alternative like cauliflower rice may help to boost essential vitamins and minerals. It can also provide a pleasant texture that will support a successful ketogenic diet. Is rice okay to eat on keto? Pay attention to the type of rice and how many you choose. And, don't add any other fixings that could negate this wonderful grain's natural nutritional benefits.

Statistics

When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
Around 35% of total calorie intake is probably the upper limit. (healthline.com)

External Links

How To

Calculating your Macros for a Ketogenic Diet

The best approach to keto living will help you achieve and maximize your results. It can be easy and difficult to calculate your macros when you are on a ketogenic diet.

Understanding macro nutrition is key when understanding what Macros on a Keto Diet means. This term refers specifically to three crucial nutrients - carbohydrates and proteins - which are essential for our bodies' proper functioning and growth. Our bodies are able to benefit from the function of each nutrient by measuring their intake.

Planning and monitoring your progress is key to successful meal prep with macros. By carefully considering your daily meals and snacks as well as special occasions such holiday gatherings and food challenges during travel, it's easy to know that you're making the right decisions when it comes to your health and wellness.

When factoring in all aspects of macro tracking, remember: patience is paramount! Flexibility allows for improvement, while also learning about your body's unique needs. This will allow you to make the necessary adjustments. Understanding macro nutrition from a new perspective will help you shine.