introduction
This High Protein BLT Cauliflower Salad is fresh, simple, and full of protein. It mixes crunchy cauliflower, bacon, tomatoes, and greens with a creamy dressing. If you like hearty salads, you may also enjoy a high-protein blackberry cottage cheese chicken salad for another easy meal.
why make this recipe
Make this salad when you want a fast, filling meal. It gives protein from bacon and optional chicken, and fiber from cauliflower and greens. It works for lunches, quick dinners, or a potluck side. For another bold flavor idea, try a spicy option like a jalapeno popper chicken salad.
how to make High Protein BLT Cauliflower Salad
This salad comes together fast. Chop and cook the main parts, mix a simple dressing, and toss. You can use raw or lightly steamed cauliflower for a softer bite. If you want a creamy twist, see a similar cauliflower egg salad for ideas: easy deviled cauliflower egg salad.
Ingredients :
- 1 head of cauliflower, chopped
- 4 slices of bacon, cooked and crumbled
- 1 cup cherry tomatoes, halved
- 1/2 cup red onion, diced
- 4 cups mixed greens
- 1 cup cooked chicken, shredded (optional)
- 1/4 cup mayonnaise
- 1 tablespoon mustard
- Salt and pepper to taste
Directions :
- In a large bowl, combine the cauliflower, bacon, cherry tomatoes, red onion, and mixed greens.
- In a small bowl, mix together the mayonnaise, mustard, salt, and pepper.
- Pour the dressing over the salad and toss to coat.
- If using, add the cooked chicken and mix gently.
- Serve immediately or refrigerate until ready to serve.
how to serve High Protein BLT Cauliflower Salad
Serve this salad cold or at room temperature. Put it on a plate with extra greens or spoon it into lettuce cups. Add a wedge of lemon on the side for brightness. It also pairs well with warm bread or a light soup.
how to store High Protein BLT Cauliflower Salad
Store in an airtight container in the fridge for up to 2 days. Keep dressing separate if you want the cauliflower and greens firmer. Stir gently before serving. Do not freeze the salad.
tips to make High Protein BLT Cauliflower Salad
- Chop cauliflower into small, even pieces for easy eating.
- Cook bacon until crisp for best texture.
- Taste the dressing and adjust salt and pepper.
- Use cooked chicken to boost protein.
- If you like softer cauliflower, steam it for 3–4 minutes then cool.
variation (if any)
- Add avocado for creaminess.
- Swap mayo for Greek yogurt for tang and more protein.
- Use turkey bacon for a lighter option.
- Add hard-boiled egg for extra protein and texture.
FAQs
Q: Can I use frozen cauliflower?
A: Yes. Thaw and drain well before using. You may want to pat it dry.
Q: Is this salad low carb?
A: Yes. It uses cauliflower and greens, so it stays low in carbs.
Q: Can I make this ahead?
A: You can prep ingredients a day ahead. Mix just before serving for best texture.
Q: Can I skip the bacon?
A: Yes. The salad still tastes good with extra chicken or roasted chickpeas.
Conclusion
For a fresh take on a classic BLT, this salad is quick and filling. For another version and more ideas, see the original BLT Cauliflower Salad – Bobbi’s Kozy Kitchen.
Print
High Protein BLT Cauliflower Salad
- Total Time: 20 minutes
- Yield: 4 servings 1x
- Diet: Paleo-Friendly
Description
A fresh and simple salad packed with protein from bacon and optional chicken, mixed with crunchy cauliflower, tomatoes, and greens, all coated in a creamy dressing.
Ingredients
- 1 head of cauliflower, chopped
- 4 slices of bacon, cooked and crumbled
- 1 cup cherry tomatoes, halved
- 1/2 cup red onion, diced
- 4 cups mixed greens
- 1 cup cooked chicken, shredded (optional)
- 1/4 cup mayonnaise
- 1 tablespoon mustard
- Salt and pepper to taste
Instructions
- In a large bowl, combine the cauliflower, bacon, cherry tomatoes, red onion, and mixed greens.
- In a small bowl, mix together the mayonnaise, mustard, salt, and pepper.
- Pour the dressing over the salad and toss to coat.
- If using, add the cooked chicken and mix gently.
- Serve immediately or refrigerate until ready to serve.
Notes
Store in an airtight container in the fridge for up to 2 days. Keep dressing separate if you want the cauliflower and greens firmer.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Salad
- Method: Mixing
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 270
- Sugar: 4g
- Sodium: 500mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 4g
- Protein: 18g
- Cholesterol: 30mg
Keywords: salad, high protein, cauliflower, BLT, quick meal