Enjoy a fresh and hearty twist on the classic BLT with our Chicken BLT Cauliflower Salad. This low-carb salad combines the savory flavors of crispy bacon, juicy rotisserie chicken, and the crunch of cauliflower, making it a satisfying, protein-packed meal that’s perfect for lunch or dinner. The cauliflower serves as a hearty replacement for traditional bread, while the rotisserie chicken adds an extra boost of protein to keep you full and energized. Par-roasted tomatoes add a pop of fresh, sweet, and tangy flavor. Creamy mayonnaise and a touch of Dijon dressing tie everything together, giving this salad a creamy finish that will have you coming back for more.
What sets this Chicken BLT Cauliflower Salad apart is its simplicity and versatility. Using rotisserie chicken makes this salad even easier to prepare, cutting down on prep time while still providing a hearty, satisfying base. The salad is not only delicious but also nutrient-dense, offering a great balance of fats from the bacon and dressing, protein from the chicken, and fiber from the cauliflower. Whether you’re looking for a quick weeknight dinner, a meal prep option, or a refreshing dish for a picnic or BBQ, this salad is sure to become a favorite in your keto-friendly recipe collection.
Yields 4 servings of Chicken BLT Cauliflower Salad
The Preparation
- 16 ounce rotisserie chicken, chopped
- 10 ounce grape tomatoes, halved
- 1 tablespoon olive oil
- 16 ounce cauliflower, roughly chopped
- 6 ounce bacon, chopped
- 2 tablespoon dill pickle relish
- 1/2 cup mayonnaise
- 2 tablespoon dijon mustard
- 6 medium green onion, thinly sliced
- salt and pepper, to taste
The Execution
1. Gather and prep all of your ingredients. Pre-heat oven to 400F.
2. Toss tomatoes in olive oil and salt and pepper to taste, then place on a baking sheet. Bake for 20 minutes or until they start to shrivel.
3. While tomatoes are cooking, begin prepping the cauliflower by placing into a pot of salted water and bringing to a boil. Boil for 6-8 minutes or until cauliflower is crisp-tender. Drain and set aside to cool. If steaming is a preference, you can steam the cauliflower instead.
4. Cook bacon over medium-low heat until crisp. Chop and set aside, reserving leftover bacon grease for the dressing.
5. Create the dressing by combining the bacon grease, mayonnaise, dijon mustard, relish, and salt and pepper to taste.
6. In a large bowl, combine the chicken, cauliflower, tomatoes, bacon, and dressing. Lightly fold to mix through.
7. Either serve warm or place in refrigerator to get cold. Leaving overnight in the fridge does help the flavor develop. When serving, top with green onion, and enjoy!
This makes a total of 4 servings of Chicken BLT Cauliflower Salad. Each serving comes out to be 704 calories, 54.1g fats, 5.4g net carbs, and 46.2g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 16 ounce rotisserie chicken | 835 | 37.1 | 0.09 | 0 | 0.09 | 124.65 |
| 10 ounce cherry tomatoes | 51 | 0.57 | 11.06 | 3.4 | 7.65 | 2.55 |
| 1 tablespoon olive oil | 119 | 13.5 | 0 | 0 | 0 | 0 |
| 16 ounce cauliflower | 104 | 2.27 | 18.6 | 10.43 | 8.16 | 8.16 |
| 6 ounce bacon | 907 | 79.38 | 0 | 0 | 0 | 45.36 |
| 2 tablespoon unsweetened dill pickle relish | 4 | 0.09 | 0.72 | 0.3 | 0.42 | 0.15 |
| 0.5 cup mayonnaise | 748 | 82.33 | 0.63 | 0 | 0.63 | 1.06 |
| 2 tablespoon dijon mustard | 19 | 1.04 | 1.82 | 1.25 | 0.57 | 1.17 |
| 6 medium green onion | 29 | 0.18 | 6.57 | 2.34 | 4.23 | 1.62 |
| 0 none salt and pepper | 0 | 0 | 0 | 0 | 0 | 0 |
| Totals | 2816 | 216.46 | 39.49 | 17.72 | 21.75 | 184.72 |
| Per Serving (/4) | 704 | 54.1 | 9.9 | 4.4 | 5.4 | 46.2 |
Chicken BLT Cauliflower Salad
This makes a total of 4 servings of Chicken BLT Cauliflower Salad. Each serving comes out to be 704 calories, 54.1g fats, 5.4g net carbs, and 46.2g protein.
Ingredients
- 16 ounce rotisserie chicken chopped
- 10 ounce grape tomatoes halved
- 1 tablespoon olive oil
- 16 ounce cauliflower roughly chopped
- 6 ounce bacon chopped
- 2 tablespoon dill pickle relish
- ½ cup mayonnaise
- 2 tablespoon dijon mustard
- 6 medium green onion thinly sliced
- salt and pepper to taste
Instructions
Gather and prep all of your ingredients. Pre-heat oven to 400F.
Toss tomatoes in olive oil and salt and pepper to taste, then place on a baking sheet. Bake for 20 minutes or until they start to shrivel.
While tomatoes are cooking, begin prepping the cauliflower by placing into a pot of salted water and bringing to a boil. Boil for 6-8 minutes or until cauliflower is crisp-tender. Drain and set aside to cool. If steaming is a preference, you can steam the cauliflower instead.
Cook bacon over medium-low heat until crisp. Chop and set aside, reserving leftover bacon grease for the dressing.
Create the dressing by combining the bacon grease, mayonnaise, dijon mustard, relish, and salt and pepper to taste.
In a large bowl, combine the chicken, cauliflower, tomatoes, bacon, and dressing. Lightly fold to mix through.
Either serve warm or place in refrigerator to get cold. Leaving overnight in the fridge does help the flavor develop. When serving, top with green onion and enjoy!
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