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.
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.
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
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!
It can be made dairy-free and paleo by omitting the cheese, or vegetarian by omitting the bacon.
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
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 ouncesAmount 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: KetoInPearlsTitle: 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
academic.oup.com
- The impact of high-fat dairy, high-fat meat and carbohydrate diets on cardiovascular risk markers in overweight women postmenopausal: A random crossover trial
- Oxford Academic
ncbi.nlm.nih.gov
- The Ketogenic Food: Evidence for Optimism But High-Quality Research Needed. - PMC
- PMC: Low-Carb Ketogenic and Low-Carb Diets in Type 1 Diabetes and Type 2 Diabetes
cambridge.org
pubmed.ncbi.nlm.nih.gov
- Implementing a ketogenic low-carbohydrate diet for type 2 diabetes management - PubMed
- PubMed: Eggs are safe to eat and do not increase your risk of developing cardiovascular disease.
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.
Resources:
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Easy Protein PancakesEasy Protein Pancakes I LOVE PANCAKES! When I was a little girl, I loved it when we had pancakes for dinner but the pancakes I ate as a child had...The post |
The Best Foods to Eat If You're on the Ketosis Diet ForThe ketosis diet for diabetics has been around for quite some time and it's been proven that it can be a great way to lose weight and reduce your.. |
Flourless Chocolate CrepesFlourless Chocolate Crepes I LOVE crepes! I often dream of opening a keto restaurant and one of the things I would serve is my flourless chocolate crepes! |
The BEST Keto Cookie Cut OutsThe BEST Keto Cookie Cut Outs I have been working on creating the best cookie cut out and I finally made the recipe for all of you! HOW TO MAKE...The post The |
Healthy Valentine’s Day GiftHealthy Valentine’s Day Gift Valentine’s Day is coming! Say what you will about Valentine’s Day, but I do love making it special. I get healthy gifts for all |
Zero Carb Mozzarella SticksZero Carb Mozzarella Sticks If you haven’t noticed, I do not allow advertising on my site. I just didn’t agree with some of the products that were advertised. |
Trip of a Lifetime to CroatiaTrip of a Lifetime to Croatia You are invited to join me this September in Croatia and TODAY is the first day to register! The first 8 people SAVE $100!!!.. |
Sick of Winter? Try SaunaSick of Winter? Try Sauna Winter can be long and dark. Sometimes you need something to help lift your moods during the long dark days. Many of you know I...The |
Protein Sparing Irish CreamProtein Sparing Irish Cream St. Patrick’s Day is coming and you all know I love to make the holidays fun for my boys! This year my son Kai wanted to...The post |
Keto Irish Cream FudgeKeto Irish Cream Fudge St. Patrick’s Day is coming and my keto Irish Cream Fudge is perfect for celebrating! It is so delicious! If you love fudge and you love. |
The BEST Pure Protein NoodlesThe BEST Pure Protein Noodles I took a group of people to Greece this past September for a keto trip of a lifetime! I always make friends for life with...The |
How To Eat Keto At Arby'sDiscover how to eat keto at Arby's with the best low-carb menu items, ordering tips, and substitutions for a keto meal on the go! |
What's On Popeyes Keto Menu?Learn how to order a Popeyes keto meal with low-carb food options, handy ordering tips, and menu items you need to avoid. |
Sheet Pan Steak Fajitas (Low-Carb & Keto)For a quick weeknight dinner option, try this low-carb sheet pan steak fajitas made with tender seasoned steak and fajita veggies. |
Keto Air Fryer Pork Belly BitesInterested in a tasty low-carb appetizer that will fulfill your protein needs too? Check out my air fryer pork belly bites – they're perfectly seasoned and |
Is Zucchini Keto?Explore zucchini nutrition facts, discover low-carb veggie recipes, and answer the question once and for all, "is zucchini keto-approved?" |
Are Strawberries Keto?Are strawberries keto? Discover if you can eat this fruit on a keto diet + health benefits, nutrition facts, & low-carb recipes. |
Instant Pot Chicken DrumsticksWant perfectly crispy chicken legs in under 30 minutes? My Instant Pot chicken drumsticks are tender, flavorful, and super easy to make. |
Are Cucumbers Keto-Friendly?Cucumbers are fresh, nutritious, and versatile. But are cucumbers keto-friendly? Discover nutrition facts, low-carb recipes, and more! |
Are Blueberries Keto-Friendly?Are blueberries keto? Learn all about this tasty berry along with nutrition information, low-carb recipes, and health benefits. |
Keto at Cheesecake FactoryDiscover how to eat keto at Cheesecake Factory with all-day options, clever substitutions, ordering tips, and menu items to avoid. |
Keto Sesame Chicken RecipeNever crave Chinese takeout again with my homemade keto sesame chicken recipe, made with fried chicken thighs in a sweet umami sesame sauce. |
Is Cauliflower Keto-Friendly?Cauliflower is a versatile veggie that can be dressed up in a hundred different ways – but is cauliflower keto-approved? Dig into cauliflower recipes, |
Chicken Liver PateThis simple chicken liver pate recipe is silky smooth and creamy, thanks to a secret ingredient. It's surprisingly easy to make! Get The Recipe Chicken Liver |
Chocolate HummusThis chocolate hummus recipe is a creamy, decadent, and healthy dip, with no refined sugar. Make it in just 10 minutes! Get The Recipe Chocolate HummusWant |
Coddled EggsLearn how to make coddled eggs in just 5 minutes -- so easy! This simple coddled egg recipe has perfect yolks, plus endless add-in options. Get The Recipe |
Tandoori ChickenYou'll love this crispy, easy tandoori chicken recipe, made with a simple marinade using Greek yogurt, lime, garlic, and garam masala. Get The Recipe Tandoori |
Baked Pork Tenderloin RecipeThe juiciest baked pork tenderloin recipe! Cook how to cook pork tenderloin in the oven in just 20 minutes with a 5-ingredient quick marinade. Get The Recipe |
Parmesan Crusted TilapiaThis easy parmesan crusted tilapia recipe is flaky, flavorful, and takes just 15 minutes. Add veggies for a fast sheet pan dinner! Get The Recipe Parmesan |
What You Can Eat on a Vegan Keto DietIf you are trying to eat a vegan diet, you may be wondering what you can eat on a Vegan Keto diet. There are many restrictions, but there are some.. |
Deviled Eggs With BaconThe BEST deviled eggs with bacon and chives! These super simple bacon deviled eggs use common ingredients and take just 20 minutes. Get The Recipe Deviled Eggs |
Cheesy Parmesan AsparagusMake this roasted cheesy parmesan asparagus recipe with tender veggies, melty cheese, and garlic. Just 6 ingredients + 20 minutes! Get The Recipe Cheesy |
Cauliflower Steak (Roasted Or Grilled)This EASY grilled or roasted cauliflower steak recipe is crispy, tender and caramelized, with simple ingredients: oil, spices, salt & pepper. Get The Recipe |
Asparagus CasseroleThis easy, cheesy asparagus casserole recipe has layers of tender asparagus, melty cheese, and creamy hollandaise. Ready in 20 minutes! Get The Recipe |
Is Egg Salad Keto Friendly?Is egg salad keto friendly? Let's find out if this easy and creamy dish can be enjoyed by people on keto. What Is Egg Salad? An egg salad is a dish made of |
Is Kale Keto Friendly?Kale is a popular vegetable and superfood. But is kale keto friendly? Let's see if it can be a keto diet staple. Continue reading to find out! What Is Kale? |
Is Mayo Keto Friendly?Mayo is a popular and versatile sauce that gives food texture and flavor. However, is mayo keto friendly? Let's find out below! What Is Mayo? Mayo is the |
Is Celery Keto Friendly?Is celery keto friendly? Let's find out if this leafy green vegetable can be enjoyed while on the keto diet. What Is Celery? Celery is a vegetable that belongs |
Is Agave Keto Friendly?Agave is a natural sweetener and is one of the many alternatives to sugar. But is agave keto friendly? Continue reading to find out. What Is Agave? Agave syrup, |
Is Cucumber Keto Friendly?Do you love cucumbers and is wondering, "is cucumber keto friendly?" then you've come to the right place! Find out if you can enjoy these vegetables while on |
Is Green Tea Keto Friendly?Green tea is known for its health benefits. But is green tea keto friendly? Let's find out if people on keto can also enjoy this tea's benefits. What Is Green |
Is Sour Cream Keto Friendly?Sour cream is popular for its tart flavor and rich, creamy texture. But is sour cream keto friendly? Continue reading to find out! What Is Sour Cream? Sour |
Is Hidden Valley Ranch Dressing Keto Friendly?Hidden Valley Ranch dressing is a very popular sauce. But is Hidden Valley Ranch dressing keto friendly? Let's find out! What Is Hidden Valley Ranch Dressing? |
Is Avocado Oil Keto Friendly?Avocado oil is a nutritious and easy to use oil. And a lot of people on keto are curious, "is avocado oil keto friendly?". Continue reading below to find out! |
Is Propel Water Keto Friendly?Propel Water is a famous sports drink by Gatorade. And people are curious, is Propel Water keto friendly? Continue reading to find out! What Is Propel Water? |
Is Strawberry Keto Friendly?Strawberry is a very well-loved fruit. But is strawberry keto friendly? Read more to find the answer. What Is A Strawberry? A Strawberry is widely known and |
Keto Zuppa ToscanaReady for a low-carb Keto Zuppa Toscana soup? It’s full of flavorful cooked sausage, diced bacon, turnips instead of starchy potatoes, fresh kale, and a touch |
Is Ranch Keto?Ranch is usually made with a combination of buttermilk, garlic, mustard and herbs. This gives it a creamy yet tangy taste that goes well with almost anything. |
5 Best Keto Pre Workout SupplementsIf you’re thinking of starting a workout routine or already go to the gym on the regular, but you’re looking for a keto pre workout, look no further! We’ve |
Is Asparagus Keto?46 percent of people cheat on keto, many of which don’t even know they are cheating. And who can blame them? I’ve been doing keto for over seven years and |
Is Cassava Flour Keto?When I started the ketogenic lifestyle, my desserts rarely tasted like the sugary treats I was used to, and the coconut flour ruined the texture. This is why |
12 BEST Canned Low Carb Soupslist the best store bought canned soup options for a keto diet. Include homemade options and feature recipes from our site: Top 12 Low-Carb Canned Soups 1. |
Are Cucumbers Keto?Cucumbers have been a staple in our diets for over 3000 years due to their antioxidant and nutrient density. But are cucumbers keto-friendly? This post looks |
Is White Claw Hard Seltzer Keto?If you are following a ketogenic diet, you know that counting your carb intake is the most important thing you need to do every single day. Depending on |
Is Cream Cheese Keto?Cream cheese can spice up almost anything from desserts to appetizers and dinners. But is cream cheese keto? Below, we’ll go through everything you need to |
Jicama Wraps on Keto: Yay or Nay?If you’re craving a corn tortilla on keto, try Jicama wraps from Trader Joe’s. It eases your carb cravings since it tastes like normal wraps, but with a |
How to Start the Ketosis DietIf you want to be on the ketosis diet, then there are a few things you need to know. One of the main things is that you must keep an eye on your.. |