The Boat Galley
By Carolyn Shearlock
This has always been a favorite salad of mine and I shared it in The Boat Galley Cookbook. Since being diagnosed as diabetic, I have tweaked it some to make it very low carb and totally sugar-free, suitable for a keto diet as well as LCHF. It’s also gluten-free and dairy-free.
As with everything in the low-carb world, portion control and ingredient choice is critical. Yes, there really is such as thing as too many veggies, so I have to restrain myself from eating an unlimited amount.
Two ingredients of note:
Allulose sweetener: It is derived from sugar and tastes great with no weird aftertaste but is not metabolized and does not have an effect on blood sugar. It’s about 70% as sweet as sugar, so you don’t get that “too sweet” taste that some sweeteners give. And, while not a factor in this recipe, Allulose will brown as sugar does in cooking, making it great for marinades. Large quantities can cause diarrhea but small quantities such as I use in recipes here don’t. I have only found it on Amazon. While it’s pricey, if you’re eating low carb you’re not going to eat too much of it so a container will last quite a while.
- 3-pound jar of Allulose (Amazon)
- 1-pound package of Allulose (Amazon – more expensive per pound but a smaller size if you want to try it before buying a larger quantity)
If you aren’t eating keto or LCHF, you can use brown or white sugar in place of the Allulose (note that calories will then be higher).
Duke’s mayonnaise: This is the only mayonnaise that does not contain sugar or any sugar substitute It’s sold in most grocery stores, but if you can’t find it in yours, it’s on Amazon:
- Duke’s Mayonnaise (Amazon)
And one more ingredient to beware of: the bacon. Most bacon is sugar-cured and trace amounts can remain. I try to find uncured bacon and am able to about 75% of the time. If I can’t, I look for a brand with less than 1 gram of sugar per serving. Some people do spike with bacon in any form; if you do, simply omit it. It’s still a great salad.
Prep Time: 25 mins
Total Time: 25 mins
Delicious salad that everyone will love and perfectly meets the needs of those who eat low carb (LCHF or keto), dairy-free or gluten-free. Omit bacon for a vegetarian version. 4g total carbs/3g net carbs
Course: Veggies & Salads
Cuisine: Dairy-Free, Gluten-Free, Keto/LCHF
Calories: 371 kcal
- 2 slices bacon
- 2 eggs
- 1 cup broccoli
- 1 cup cauliflower
- 2 cherry tomatoes
- 1/2 teaspoon green onion tops
- Fry bacon until crisp, drain and crumble. At the same time, hard boil the eggs. Peel and chop the eggs when done, then let them cool while chopping the vegetables.
- Chop broccoli and cauliflower and place in small bowl. Slice tomatoes thinly and add to bowl, along with bacon and eggs.
- Just before serving, mix mayonnaise, Allulose and vinegar. Stir until sugar is dissolved.
- Pour dressing over salad and toss well.
- Optional: slice green onion top thinly and use to garnish salad.
Notes, Substitutions and Variations
White vinegar or cider vinegar may be used in place of the wine vinegar; do not use balsamic vinegar as it is too sugary.
If you want a larger portion, use up to 1 cup additional broccoli (for 1 more carb gram per serving) but do not add additional cauliflower — it has far more carbs than broccoli.
Do not use additional tomato if you are trying to stay very low carb — tomatoes contain a lot of natural sugars.
Amount Per Serving
Calories 371 Calories from Fat 333
% Daily Value*
Total Fat 37g 57%
Saturated Fat 7g 35%
Trans Fat 0g
Polyunsaturated Fat 14g
Monounsaturated Fat 5g
Cholesterol 229mg 76%
Sodium 1679mg 70%
Potassium 299mg 9%
Total Carbohydrates 4g 1%
Dietary Fiber 1g 4%
Protein 7g 14%
Vitamin A 17.3%
Vitamin C 40.9%
* Percent Daily Values are based on a 2000 calorie diet.