Introduction
This Best BLT Cauliflower Salad is the ultimate low-carb, high-flavor twist on a classic. It combines crispy bacon, juicy tomatoes, and fresh lettuce with roasted cauliflower for a satisfying crunch. Perfect for meal prep or a quick lunch, this easy recipe delivers all the beloved flavors without the bread. If you enjoy creative salads, you might also like the Jennifer Aniston Salad Recipe.
Ingredients
This vibrant BLT Cauliflower Salad combines smoky, salty, and tangy flavors with a satisfying crunch in every bite.
- 1 lb chopped cauliflower (1 large head)
- 8 slices bacon, chopped
- 1 pint grape tomatoes, halved
- Olive oil for drizzling
- 2 leeks, sliced in half and sliced into half-moons
- 2 tbsp dill pickle relish
- 1/2 cup keto mayonnaise (or regular mayonnaise)
- 2 tbsp mustard (Dijon or yellow)
- 4 green onions, whites and greens sliced
- Pink salt, to taste
- Cracked black pepper, to taste
Timing
| Prep Time | 15 minutes |
| Cook Time | 0 minutes |
| Total Time | 15 minutes |
Context: This BLT Cauliflower Salad comes together in about half the time of a traditional roasted cauliflower salad, making it a perfect quick and healthy meal.
Step-by-Step Instructions
Step 1 — Prep the Cauliflower
Cut one large head of cauliflower into bite-sized florets. For even roasting, try to keep the pieces roughly the same size. Toss the florets on a large baking sheet with 2 tablespoons of olive oil, 1 teaspoon of smoked paprika, ½ teaspoon of garlic powder, salt, and black pepper.
Step 2 — Roast to Perfection
Spread the seasoned cauliflower in a single layer on the baking sheet. Roast in a preheated 425°F (220°C) oven for 20-25 minutes. The florets are done when they are tender with crispy, caramelized edges. Let them cool slightly before adding to the salad.
Step 3 — Cook the Bacon
While the cauliflower roasts, cook 8 ounces of thick-cut bacon in a skillet over medium heat until crisp. For easier cleanup and even cooking, bake the bacon on a wire rack set over a sheet pan at 400°F (200°C) for 15-20 minutes. Drain on paper towels, then crumble or chop.
Step 4 — Prepare the Dressing
In a small bowl, whisk together ½ cup of mayonnaise, 2 tablespoons of sour cream, 1 tablespoon of lemon juice, and 1 teaspoon of Dijon mustard. Season with a pinch of salt and freshly ground black pepper. For a lighter option, substitute Greek yogurt for half of the mayonnaise.
Step 5 — Assemble the Salad Base
In a large serving bowl, combine 6 cups of chopped romaine lettuce with 1 pint of halved cherry tomatoes. Add the slightly cooled roasted cauliflower and about two-thirds of the crumbled bacon. Gently toss to combine these core components of your BLT Cauliflower Salad.
Step 6 — Dress and Garnish
Drizzle the creamy dressing over the salad and toss gently until everything is lightly and evenly coated. Top with the remaining crumbled bacon and a generous sprinkle of fresh chopped chives or parsley for a bright, fresh finish.
Step 7 — Serve Immediately
This BLT Cauliflower Salad is best served right away while the cauliflower is still slightly warm and the lettuce is crisp. If you need to prep ahead, keep the components separate and combine just before serving to maintain the perfect texture.
Nutritional Information
| Calories | ~210 kcal |
| Protein | ~8 g |
| Carbohydrates | ~12 g |
| Fat | ~15 g |
| Fiber | ~4 g |
| Sodium | ~480 mg |
Note: These are estimates for one serving of BLT Cauliflower Salad, based on typical ingredients and serving size. Actual values can vary based on specific brands and preparation methods.
Healthier Alternatives
This versatile BLT Cauliflower Salad recipe is easy to customize for different dietary needs or flavor preferences. Here are some simple swaps to try.
- Turkey Bacon or Tempeh Bacon — For a leaner protein or plant-based option. The smoky flavor remains, making it a great lower-fat or vegetarian alternative for this BLT Cauliflower Salad.
- Greek Yogurt or Vegan Mayo — Swap the traditional mayonnaise for a tangy, high-protein Greek yogurt base or a dairy-free avocado-oil mayo to lighten the dressing.
- Kale or Spinach — Mix in hearty kale or tender baby spinach with or instead of romaine for added nutrients and a different texture.
- Cherry Tomatoes or Sun-Dried Tomatoes — Use halved cherry tomatoes for a sweeter burst, or chopped sun-dried tomatoes (packed in oil) for a more intense, chewy umami flavor.
- Seeds for Croutons — Replace traditional croutons with toasted pumpkin or sunflower seeds for a gluten-free, lower-carb crunch.
- Avocado or Hummus — Add diced avocado for creamy healthy fats, or stir in a spoonful of hummus to the dressing for extra creaminess and plant-based protein.
- Lemon Juice or Apple Cider Vinegar — Use fresh lemon juice instead of vinegar in the dressing for a brighter, fresher acidity.
- Low-Sodium Soy Sauce or Coconut Aminos — A dash can replace salt in the dressing, adding depth of flavor while controlling sodium levels.
Serving Suggestions
- Serve this BLT Cauliflower Salad as a hearty main for a light lunch, or as a standout side at a summer barbecue or potluck.
- Pair it with grilled chicken, salmon, or a simple burger to create a satisfying and balanced meal.
- For a fun appetizer, serve smaller portions in lettuce cups or endive leaves for a low-carb option.
- Turn it into a complete meal-prep lunch by storing it in individual containers, keeping the crispy bacon and croutons separate to add just before eating.
- Elevate the presentation by serving it in a large, shallow bowl or on a platter, garnished with extra fresh herbs like chives or parsley.
- For a brunch spread, this salad pairs wonderfully with quiche, frittatas, or a classic omelet.
This versatile BLT Cauliflower Salad is a crowd-pleaser that works for everything from casual weeknights to festive gatherings. Its bold flavors and satisfying crunch make it a recipe you’ll return to again and again.
Common Mistakes to Avoid
- Mistake: Using raw cauliflower, which can be too hard and taste bitter. Fix: Roast the florets to bring out a sweet, nutty flavor and a perfect tender-crisp texture.
- Mistake: Adding the bacon while it’s still hot and greasy. Fix: Let cooked bacon drain and cool completely on paper towels so it stays crisp in your BLT Cauliflower Salad.
- Mistake: Drowning the salad in a heavy, gloppy dressing. Fix: Opt for a lighter, creamy base like Greek yogurt or a tangy vinaigrette and toss gently to coat.
- Mistake: Cutting the cauliflower florets too large or unevenly. Fix: Chop them into uniform, bite-sized pieces for even roasting and easier eating.
- Mistake: Adding juicy tomatoes too early, making the salad soggy. Fix: Pat cherry tomatoes dry and fold them in just before serving to maintain freshness.
- Mistake: Skipping the seasoning on the cauliflower before roasting. Fix: Toss florets with oil, salt, pepper, and a pinch of smoked paprika for maximum flavor.
- Mistake: Using limp, store-bought croutons that get soggy instantly. Fix: Make quick homemade croutons from sturdy bread or use crunchy seeds for texture.
- Mistake: Assembling the entire salad hours in advance. Fix: Prep components separately and combine them right before you’re ready to eat for the best texture.
- Mistake: Forgetting to balance the rich flavors. Fix: Add a bright element like a squeeze of lemon juice or fresh chopped herbs to cut through the richness.
Storing Tips
- Fridge: Store your BLT Cauliflower Salad in an airtight container in the refrigerator for up to 3 days. For best texture, keep the crispy bacon and fresh lettuce separate and add them just before serving.
- Freezer: Freezing is not recommended for this salad. The fresh vegetables and creamy dressing will become watery and lose their crisp texture upon thawing.
- Reheat: This BLT Cauliflower Salad is best served cold. If you have stored components separately, you can briefly warm the roasted cauliflower in a skillet or microwave until just heated through (to an internal temperature of 165°F / 74°C) before assembling with the cold ingredients.
Always refrigerate your salad within two hours of preparation to ensure food safety. For meal prep, store the roasted cauliflower, bacon, and dressing in separate containers and combine with fresh lettuce and tomatoes when ready to eat.
Conclusion
This BLT Cauliflower Salad is a fresh, flavorful twist on a classic that’s perfect for a quick lunch or a vibrant side dish. If you love creative cauliflower recipes, you might also enjoy our Butter Cauliflower Recipe or Air Fryer Sesame Cauliflower Wings Recipe. Give this recipe a try and let us know what you think in the comments!
Print
BLT Cauliflower Salad
Ingredients
- 1 lb chopped cauliflower ((1 large head))
- 8 slices bacon (chopped)
- 1 pint grape tomatoes (halved)
- olive oil for drizzling
- 2 leeks (sliced in half and sliced into half-moons)
- 2 tbsp dill pickle relish
- 1/2 cup keto mayonnaise
- 2 tbsp mustard
- 4 green onions (whites and greens sliced)
- pink salt
- cracked black pepper
Instructions
- Place the chopped cauliflower in a pot and cover it with salted water. Bring the water to a boil and boil until tender, about 7 minutes.
- Drain the cauliflower and spread out on a baking sheet to cool.
- Meanwhile, heat the oven to 375 degrees F.
- Place the halved tomatoes on a baking sheet. Drizzle with a bit of olive oil and toss them. Lay them out in an even layer. Sprinkle with salt. Cook for 20 to 30 minutes, or until the tomatoes begin to slump.
- Remove from the oven and allow to cool.
- Cook the bacon in a large skillet over medium heat until crisp. Place the cooked bacon on a paper towel to drain, and reserve 2 tablespoons of the fat to cook the leeks in.
- Place your sliced leeks into a large bowl filled with cold water, stirring them with your hand to separate the leaves and get the grit out. Use a slotted spoon, remove the leeks, shaking off the excess water.
- Heat the bacon fat over medium heat and cook the leeks until they are translucent and tender. Set aside to cool.
- In a large bowl, mix the pickle relish, mustard, mayonnaise, salt, and pepper. Set aside.
- Mix the cauliflower with the green onions, crumbled bacon, leeks, and roasted tomatoes. Add to the sauce.
- Combine well and salt and pepper to taste.
FAQs
Can I make this BLT Cauliflower Salad ahead of time?
Yes, you can prepare components ahead. Cook the bacon and chop the vegetables, but store them separately. Assemble the BLT Cauliflower Salad just before serving to keep the lettuce crisp and the cauliflower from getting soggy.
Can I use frozen cauliflower for this recipe?
We recommend fresh cauliflower for the best texture. Frozen cauliflower often releases too much water when thawed, which can make your BLT Cauliflower Salad dressing watery and the salad less crisp.
What’s a good substitute for mayonnaise in the dressing?
For a lighter option, plain Greek yogurt or a mix of yogurt and sour cream works well. This substitution maintains the creamy texture essential for coating the cauliflower in this delicious BLT Cauliflower Salad.