Keto Broccoli Chicken Salad with Almonds and Bacon
This keto broccoli salad combines briefly blanched broccoli florets with fried chicken, crisp bacon and flaked almonds in a creamy dressing of mayonnaise, yogurt and mustard. Instead of the sugar or raisins of the classic American broccoli salad, it stays a complete, filling keto lunch at about 6 g net carbs per serving.
The key facts at a glance
- Time required: approx. 25 minutes - a filling lunch, also good to take along.
- Only approx. 6 g net carbs and 49 g fat per serving.
- Ingredients: broccoli, chicken breast, bacon, almonds, mayonnaise, yogurt, mustard.
- Suits anyone looking for a hearty keto lunch without a sweet dressing.
Ingredients
One serving is designed as a complete keto lunch; as a side for two, one serving fills four small bowls.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| broccoli | broken into small florets | |||
| broken into small florets | ||||
| chicken breast fillet | cut into pieces | |||
| cut into pieces | ||||
| diced bacon | - | |||
| flaked almonds | - | |||
| mayonnaise | with no added sugar | |||
| with no added sugar | ||||
| Greek yogurt 10 % | - | |||
| mustard | - | |||
| cider vinegar | approx. 1 tsp | |||
| approx. 1 tsp | ||||
| red onion | very finely chopped | |||
| very finely chopped | ||||
| salt | - | |||
| pepper | to taste | |||
| to taste | ||||
How it is made
Blanch the broccoli florets briefly so they stay firm to the bite and bright green, and refresh them in cold water. Fry the chicken pieces and bacon separately until golden brown. Finally stir together a creamy dressing and toss everything, adding the almonds only shortly before serving so they stay crisp.
Why this broccoli salad suits keto well
The salad draws its fat from the mayonnaise, bacon and almonds, and its protein above all from the chicken and bacon. The digestible carbs stay low, because broccoli is one of the high-fiber, low-carb vegetables and the dressing manages without sugar. Per serving the combination delivers around 49 g fat, 35 g protein and approx. 6 g net carbs - which makes the salad a complete main course rather than a small side. Alongside fiber, broccoli also contains vitamin C and potassium. Compared with a classic American broccoli salad, which quickly reaches 20 g carbs or more through sugar and raisins in the dressing, this version saves the bulk of that. Reliable nutrition values for the individual ingredients can be found in the FDDB nutrition database.
Source: FDDB nutrition database
A complete lunch rather than a side dish
Many salads barely fill you up and leave you hungry again after a short while. Through the chicken, bacon and almonds this salad supplies plenty of protein and fat and is therefore designed as a lunch on its own. The creamy dressing additionally ensures the meal keeps you full for a long time, because fat slows gastric emptying.
Source: Harvard T.H. Chan School of Public Health: Vegetables and Fruits
Keeping net carbs predictable
The carbs come almost entirely from the broccoli and a small amount of red onion. Leave out classic additions such as raisins, cranberries or a sweetened dressing, and the serving reliably stays at about 6 g net carbs.
How do I serve and vary the salad?
The salad tastes good both fresh and slightly rested from the fridge. For more freshness, a splash of lemon juice, some chives or a few cherry tomatoes suit it, though you should use the tomatoes sparingly on strict keto. From experience it is worth folding the almonds in only shortly before serving - in the dressing they otherwise soften and lose their bite.
Meal prep and taking it to work
This salad is well suited to prepping ahead: you can cook the broccoli, chicken and bacon the day before and store them airtight in the fridge together with the dressing, where the salad keeps for about two days. For the office it is practical to pack the flaked almonds separately and scatter them over only before eating, so they stay crisp. Since the salad is eaten cold, it does not need reheating on the way.
Vegetarian variation without chicken
For a vegetarian version leave out the chicken and bacon and replace them with diced feta cheese, hard-boiled eggs or fried halloumi cubes. That keeps the salad high in protein and filling without any meat being needed; the creamy dressing suits all three variations.
Which tips help with this keto salad?
- Blanch the broccoli for only 2 to 3 minutes and refresh it immediately so it stays firm and green.
- Fry the diced bacon crisp without extra fat and add the rendered fat to the dressing for more flavor.
- Season the chicken well and sear it hard so it does not turn dry.
- Fold the almonds in only shortly before serving so they stay crisp.
- Chop the red onion very finely and use it sparingly to save carbs.
- Skip sweetened ready-made dressing and stir together mayonnaise with yogurt and mustard yourself.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 168 kcal | approx. 640 kcal | A complete lunch; the energy comes predominantly from mayonnaise, bacon and almonds. |
| A complete lunch; the energy comes predominantly from mayonnaise, bacon and almonds. | |||
| Fat | approx. 13 g | approx. 49 g | A high fat share, ideal for keto, above all from mayonnaise, bacon and almonds. |
| A high fat share, ideal for keto, above all from mayonnaise, bacon and almonds. | |||
| Net carbs | approx. 1.6 g | approx. 6 g | Low; the carbs come from the broccoli and a little red onion. |
| Low; the carbs come from the broccoli and a little red onion. | |||
| Sugar | approx. 0.8 g | approx. 3 g | Low, since the dressing manages without sugar and without raisins. |
| Low, since the dressing manages without sugar and without raisins. | |||
| Protein | approx. 9.2 g | approx. 35 g | Very high thanks to the chicken and bacon; this is what makes the salad a real main course. |
| Very high thanks to the chicken and bacon; this is what makes the salad a real main course. | |||
| Salt | approx. 0.6 g | approx. 2.3 g | Higher because of the bacon and mustard; add extra salt carefully. |
| Higher because of the bacon and mustard; add extra salt carefully. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Is broccoli salad suitable for a ketogenic diet?
Yes, provided the dressing manages without sugar. Broccoli is high in fiber and low in carbs, and with fried chicken, bacon and almonds the salad becomes a filling keto main course at around 6 g net carbs per serving.
Can I use raw instead of blanched broccoli?
Yes. Raw, finely cut broccoli stays crunchy and is usual in the classic American broccoli salad. Briefly blanched broccoli is easier to digest and milder; both are keto-friendly, and the carb content barely changes.
Does the salad suit weight loss on keto?
It can, if the serving fits your daily plan. The salad is high in protein and keeps you full for a long time, but the mayonnaise and bacon deliver plenty of calories. Eat it as a full meal and reduce the mayonnaise if you want to save calories.
How long does the salad keep in the fridge?
With the dressing it keeps for about two days packed airtight. Store the almonds separately and scatter them over only before eating so they stay crisp.