Southern-Style BLT Cabbage Crunch Salad
LUNCH
Per serving: NET CARBS: 4 g Total carbs: 6 g | Fiber: 2 g | Sugar alcohols: 2 g Fat: 32 g | Protein: 7 g Calories: ~340
Grab two handfuls of shredded green cabbage and hit them with a proper Southern dressing, built on sweet and tangy fat by whisking warm bacon grease straight into Duke's mayonnaise. By swapping cane sugar for a monk fruit blend and leaning on bagged coleslaw mix to bypass tedious work with a heavy chef's knife, you get the glory of a diner BLT in less time than it takes to brew a pot of coffee. Beat the ten-minute timer, grab a fork, and eat straight from the mixing bowl.
Ingredients
- thick-cut sugar-free bacon4 slices
- high-quality full-fat mayonnaise1/2 cup
- apple cider vinegar1 tbsp
- erythritol-monk fruit blend1 tbsp
- celery seed1/2 tsp
- dry mustard powder1/4 tsp
- kosher salt1/4 tsp
- black pepper1/2 tsp
- classic coleslaw mix14 oz
- romaine lettuce hearts1 cup
- cherry tomatoes1/2 cup
Method
- 01
Render the fat.
In a large skillet over medium heat (or in the microwave on a paper-towel-lined plate to save time), cook the bacon until deeply browned and shatteringly crisp, about 6 to 8 minutes. Remove the bacon to a cutting board to cool, and carefully reserve 1 tablespoon of the liquid rendered fat.
- 02
Build the emulsion.
In the bottom of a large mixing bowl, add the mayonnaise, the warm reserved bacon fat, apple cider vinegar, erythritol-monk fruit blend, celery seed, dry mustard, salt, and black pepper. Whisk vigorously until the dressing is smooth, creamy, and glossy.
- 03
Toss and crunch.
Chop or crumble the cooled bacon into bite-sized pieces, then dump the bagged coleslaw mix, chopped romaine, quartered cherry tomatoes, and crumbled bacon directly into the bowl with the dressing.
- 04
Marry the flavors.
Using silicone tongs, toss the salad aggressively until every strand of cabbage and piece of lettuce is heavily coated in the fatty, peppery dressing.
Notes
Why this swap?
Traditional Southern slaw uses up to a quarter-cup of refined white sugar to balance the vinegar. We use a 1:1 erythritol-monk fruit blend instead to hit the exact authentic sweetness required by the regional flavor profile, saving roughly 12g of net carbs per serving and avoiding the afternoon glycemic crash.
Label Check: Bacon.
Always check your bacon packaging for hidden sugars. Commercial brands often use brown sugar or maple glazes in their curing process, quietly adding carbs to your macro count. Look for explicitly sugar-free bacon brands like Pederson's Natural Farms or US Wellness Meats.
Label Check: Mayonnaise.
We specify Duke's mayonnaise not just for its authentic Southern pedigree, but because it is commercially produced without added sugar. Avoid light or fat-free jars entirely; they almost universally replace natural fats with added starches and high-fructose corn syrup.
Technique Tip.
Adding the bacon fat while it is still warm helps bloom the essential oils in the celery seed and mustard powder, dispersing their flavor far more effectively throughout the cold mayonnaise base.
From Keto 10 Minute Meals.