Loaded Broccoli Cauliflower Salad (Low Carb) – The Ultimate Creamy, Crunchy Side Dish Everyone Loves

If you’re searching for a low carb salad that’s packed with flavor, texture, and satisfaction, look no further than this Loaded Broccoli Cauliflower Salad. This dish combines the crisp freshness of raw broccoli and cauliflower with smoky bacon, sharp cheddar cheese, tangy red onion, and a creamy, slightly sweet dressing that ties everything together perfectly. It’s the kind of recipe that disappears quickly at potlucks, barbecues, family dinners, or even as a make-ahead lunch option.

Often compared to the classic Amish broccoli salad or loaded potato salad, this version swaps out high-carb ingredients for nutrient-dense vegetables, making it keto-friendly and low in net carbs while delivering all the indulgence you crave. Best of all? It tastes even better after sitting in the fridge overnight, as the flavors meld and the veggies soften just slightly without losing their signature crunch.

Whether you’re following a low-carb lifestyle, looking for a gluten-free side dish, or simply want something delicious that feels indulgent without the guilt, this salad checks every box. Let’s dive into everything you need to know to make it perfectly every time.

Why This Loaded Broccoli Cauliflower Salad Is a Game-Changer

Broccoli and cauliflower are two of the most underrated vegetables in the produce aisle. Both belong to the cruciferous family, meaning they’re loaded with vitamins (especially vitamin C and K), fiber, antioxidants, and compounds that support detoxification and anti-inflammatory benefits. When eaten raw, they provide maximum crunch and retain all their nutrients.

The “loaded” aspect comes from classic add-ins that transform humble veggies into something special: crispy bacon for smoky saltiness, sharp cheddar for creamy richness, red onion for a sharp bite, and sometimes extras like sunflower seeds or nuts for extra texture. The dressing—a creamy mayo-based mixture with a touch of vinegar and sweetener—brings everything together with the perfect balance of tangy, sweet, and savory.

This salad is naturally gluten-free, easily adaptable to dairy-free or vegetarian versions, and clocks in at around 5–8 net carbs per generous serving (depending on exact ingredients and portion size). It’s no wonder it has become a staple in low-carb communities!

Ingredients You’ll Need

For the Salad (makes about 8–10 side servings):

4–5 cups fresh broccoli florets (about 2 medium heads) – cut into small, bite-sized pieces
4–5 cups fresh cauliflower florets (about 1 large head) – cut similarly small
8–10 slices thick-cut bacon, cooked until crispy and crumbled (reserve some for topping)
1 ½ cups sharp cheddar cheese, cut into small cubes or shredded
½–¾ cup red onion, finely diced (or substitute green onions for milder flavor)
Optional crunch boosters: ½ cup sunflower seeds, chopped pecans, or sliced almonds

For the Creamy Low-Carb Dressing:

1 cup mayonnaise (full-fat, avocado oil-based for cleaner keto option)
½ cup sour cream (or Greek yogurt for lighter version)
2–3 tablespoons apple cider vinegar (or red wine vinegar)
2–3 tablespoons low-carb sweetener (erythritol, monk fruit, allulose, or Swerve – adjust to taste)
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon black pepper
¼–½ teaspoon salt (adjust based on bacon saltiness)

These amounts create a generous batch that serves 8–10 as a side. You can easily halve it for smaller gatherings.

Step-by-Step Instructions

Prep the Vegetables
Start with the most important part: chopping the broccoli and cauliflower. Use only the florets and tender stem pieces. Cut everything into uniform, small bites (about ½-inch pieces) so the salad is easy to eat and the dressing coats evenly. Rinse thoroughly under cold water and pat completely dry with paper towels or use a salad spinner. Dry veggies help the dressing cling instead of watering down.
Cook the Bacon
Cook your bacon until perfectly crispy. You can bake it on a sheet pan at 400°F for 15–20 minutes (easiest cleanup), pan-fry in batches, or microwave between paper towels. Once cool, crumble into bits. Reserve about ¼ of the bacon for garnishing the top.
Make the Dressing
In a medium bowl, whisk together the mayonnaise, sour cream, apple cider vinegar, low-carb sweetener, garlic powder, onion powder, black pepper, and salt. Taste and adjust—some prefer more tang (extra vinegar), others more sweetness. The dressing should be thick but pourable. Cover and refrigerate while you assemble the salad (this helps the flavors meld).
Assemble the Salad
In your largest mixing bowl, combine the broccoli florets, cauliflower florets, most of the crumbled bacon, cheddar cheese cubes, diced red onion, and any optional crunch boosters like sunflower seeds. Toss gently to distribute everything evenly.
Dress and Chill
Pour the prepared dressing over the salad mixture. Use a large spoon or salad tongs to toss everything thoroughly, making sure every piece is coated. Don’t be afraid to mix vigorously—the dressing will soften the raw veggies slightly over time.
Final Touches and Resting Time
Smooth the top and sprinkle reserved bacon bits over the surface for presentation. Cover tightly with plastic wrap or transfer to an airtight container. Refrigerate for at least 2 hours (overnight is ideal). This resting period allows the flavors to develop fully and the vegetables to absorb the dressing without becoming mushy.
Serve
Give it a final toss before serving. Enjoy chilled as a side dish or light main course.

Nutritional Information (Approximate per Serving – 1/10th of recipe)

Calories: 320–380
Fat: 28–32g
Protein: 10–12g
Total Carbs: 8–11g
Fiber: 3–4g
Net Carbs: 5–7g (depending on sweetener and add-ins)

These values are estimates—use a nutrition calculator for your exact brands.

Make-Ahead & Storage Tips

This salad is perfect for meal prep!

Make up to 2 days in advance.
Store in an airtight container in the fridge for up to 4–5 days.
The flavors peak on day 2–3.
If it seems dry after a few days, stir in a spoonful of extra mayo or sour cream.
Freezing is not recommended—the texture of raw veggies suffers.

Delicious Variations to Try

Classic Loaded Version – Add ½ cup dried cranberries (for non-strict low-carb) or sugar-free dried cranberries.
Nutty Twist – Swap sunflower seeds for toasted pecans or walnuts.
Spicy Kick – Add ¼ teaspoon cayenne or diced jalapeños.
Dairy-Free – Omit cheese; add extra bacon, avocado chunks, or olives.
Vegetarian – Replace bacon with smoky tempeh, coconut bacon, or extra seeds/nuts.
Ranch-Style – Stir in 1–2 teaspoons dry ranch seasoning to the dressing.
Greek-Inspired – Use feta instead of cheddar, add olives and oregano.
Extra Veggies – Mix in diced bell peppers, celery, or shredded carrots for color.

Serving Suggestions & Pairings

This versatile salad pairs beautifully with:

Grilled chicken, steak, or burgers
BBQ ribs or pulled pork
Baked salmon or shrimp
As a low-carb replacement for potato salad at picnics
Alongside eggs for breakfast/brunch
As a satisfying lunch on its own

A Brief History of Broccoli Salads

Broccoli salad became popular in the mid-20th century, especially in the American Midwest and Amish communities. Traditional versions often included raisins and lots of sugar. Modern low-carb adaptations (like this one) emerged in the keto/paleo boom of the 2010s, replacing sugar with sweeteners and emphasizing healthy fats.

Health Benefits Breakdown

Beyond being low-carb, this salad offers:

High fiber for digestion
Vitamin C boost for immunity
Anti-inflammatory compounds from cruciferous veggies
Healthy fats from mayo and bacon
Protein from cheese and bacon

It’s a nutrient powerhouse disguised as comfort food!

Common Mistakes & Pro Tips

Don’t over-chop veggies—too small and they turn mushy.
Taste the dressing before adding—sweetness varies by sweetener.
Use fresh veggies—frozen won’t work here.
Crisp bacon is key—soggy bacon ruins the texture.
Chill time is non-negotiable for best flavor.

This Loaded Broccoli Cauliflower Salad has earned its spot as a reader favorite for good reason: it’s simple, make-ahead friendly, crowd-pleasing, and genuinely delicious. Whether you’re meal-prepping for the week, hosting a summer gathering, or just craving something fresh and satisfying, give this recipe a try. Your taste buds (and your carb count) will thank you!