Fitness / May 9, 2024

Broccoli Grape Salad

Bursts of sweetness, smoky bacon, and the satisfying crunch of broccoli, cucumber, and toasted sunflower seeds greet every mouthful in this Broccoli Grape Salad.

Table of Contents

Toggle

I like to have my Broccoli Salad and eat it, too.

I want the health benefits of a big bowl of crunchy florets, cucumber, red onion, and sunflower seeds but I also want a range of flavors, perhaps infusing the salad with a little bit of sweet and a little bit of spicy. The question is, How do I get the balance right without adding too many toppings?

In this salad, I’ve found the answer. I get a healthy dose of greens but I manage to incorporate some sweetness with the addition of grapes and a spoonful of sugar. To balance the flavors, I’ve also added bacon. There is enough going on to keep my taste buds busy but not so much that they feel overwhelmed and can’t make sense of what I’m eating. It’s all served in a thin layer of mayonnaise, giving it a nice creamy texture and a uniformity that will make it a welcome addition to any meal.

Is Broccoli Grape Salad Healthy?

There’s a lot to like from a nutrition standpoint in this salad. Broccoli is high in fiber, vitamins, and minerals, making it something of a superfood. The cucumber, red onions, and red grapes are no slouches either, providing you with minerals, vitamins, and antioxidants of their own. Bacon, though, is high in sodium, calories, and fat; the mayonnaise is high in fat and calories; and the sugar, while tasty, adds empty calories. So, don’t overdo it with any of these ingredients. The recipe is gluten-free (but double-check the individual ingredients to be sure).

How Do I Make My Own Mayonnaise?

Yes, you can. In fact, it’s very easy to do, requiring only a handful of ingredients. And by making your own, you can forgo any preservatives, sugars, and whatever else manufactured mayo contains. Here’s what you’ll need: 1 large egg, 1 tablespoon Dijon mustard (optional, for flavor), 1 tablespoon lemon juice or apple cider vinegar, 1 cup light olive oil or avocado oil (or a combination), salt and pepper to taste. Add everything but the oil to a food processor. As it runs, slowly add the oil. Keep running until the desired consistency is achieved, about 2 minutes. Flavor with the salt and pepper.

INGREDIENTS

6 oz bacon, chopped
1/4 cup sunflower seeds
1 lb broccoli crowns, cut into small florets
1/2 English cucumber, sliced
1 1/2 cups red seedless grapes, halved
1/4 cup red onion, finely chopped
1/2 cup mayonnaise
2 tbsp lemon juice
1 tbsp granulated sugar
1/4 tsp salt
1/4 tsp black pepper

INSTRUCTIONS

Crisp

Cook bacon until crispy; toast sunflower seeds.

Combine

Mix broccoli, cucumber, grapes, onion, bacon, and seeds.

Dress

Whisk dressing, toss with salad, and serve.

Devour!

FAQs & Tips

How do I prep and store this salad?

Prepping this salad is an important step, as it involves letting the flavors meld before serving. About four hours out from when you plan on serving it, let it sit covered in the fridge. Give it a good stir then enjoy. Any leftovers can be covered and put back in the fridge. It should keep for up to four days. I don’t recommend freezing the salad, though; the veggies will get mushy once thawed, while the dressing will lose its texture.

What’s the difference between red and green grapes?

You mean, besides the color? Flavor-wise, red grapes are generally sweeter and tangier than their green cousins, which have a milder taste and crisper texture. From a nutritional standpoint, red grapes have higher levels of certain antioxidants (which, incidentally, is why they’re red), while green grapes have lots of vitamins C and K, potassium, and dietary fiber. Ultimately, which grape you use in this salad is up to you, as there is little to separate them, especially when mixed with the salad’s other ingredients.

Why is my salad runny?

The most probable answer is the moisture from the ingredients. There are lots of veggies and fruit in this recipe; all of which contain lots of water. Add to this the possibility you did a poor job of drying off your washed vegetables and you’ve got every chance your salad will turn into a soup. It could also be something simple, like overdoing it when adding the dressing. It’s best to do this gradually so you can easily control how much is used.

Serving Suggestions

Salads such as this make perfect guests at picnics and potlucks. It is easily scalable, can sit out without degradation of quality, and it’s healthy yet sweet, so it should appeal to lots of people. Pair it with typical picnic fare: burgers, hot dogs, corn on the cob, and Instant Pot potato salad.

Broccoli Grape Salad Recipe

Bursts of sweetness, smoky bacon, and the satisfying crunch of broccoli, cucumber, and toasted sunflower seeds greet every mouthful in this Broccoli Grape Salad.

Course Salad

Cuisine American

Prep Time 20

Total Time 20

Servings servings

Calories 345kcal

Author FoodFaithFitness

Ingredients

6 oz bacon chopped
1/4 cup sunflower seeds
1 lb broccoli crowns cut into small florets
1/2 English cucumber sliced
1 1/2 cups red seedless grapes halved
1/4 cup red onion finely chopped
1/2 cup mayonnaise
2 tbsp lemon juice
1 tbsp granulated sugar
1/4 tsp salt
1/4 tsp black pepper

Instructions

Cook the chopped bacon in a skillet over medium heat until crispy. Transfer the bacon to a paper towel-lined plate to drain and cool. Set aside.
In a dry skillet, toast the sunflower seeds over medium heat, stirring frequently, until golden brown and aromatic, about 3 minutes. Remove from heat and let cool.
In a large bowl, combine the broccoli florets, sliced cucumber, halved grapes, chopped red onion, cooked bacon, and toasted sunflower seeds.
In a small bowl, whisk together the mayonnaise, lemon juice, sugar, salt, and black pepper until smooth to create the dressing.
Pour the dressing over the salad ingredients and toss until everything is well coated. Serve immediately or chill in the refrigerator before serving.