Alpha-Gal Friendly Amish Broccoli Salad

Side Dishes | Vegetables | Prep Time: 15 minutes | Chill Time: 1 hour | Servings: 8

If you have never had Amish broccoli salad, you are in for a treat. This is not your average side salad. Fresh broccoli and cauliflower, sweet dried cranberries, crunchy sunflower seeds, and a tangy creamy dressing — it is the kind of dish that disappears fast at any gathering and has people asking for the recipe before the meal is even over. Completely dairy-free, completely mammal-free, and ready in just 15 minutes. This one is a keeper.

A Quick Note Before You Shop

When possible, we recommend purchasing organic ingredients. It’s not always feasible or affordable, and that’s okay — do what you can. But for those who are more sensitive or working to reduce overall toxic load, organic is worth the effort, especially for fresh broccoli and cauliflower.

What Makes This Salad Alpha-Gal Safe?

Label-reading never takes a day off — not even for a simple salad.

Mayonnaise — Most standard mayonnaise is dairy-free, but always confirm. Look for a clean ingredient list with no added dairy. Avocado oil mayo is a great option.

Apple cider vinegar — Most plain apple cider vinegars are alpha-gal safe. Look for raw, unfiltered varieties with a short ingredient list.

Dried cranberries — Most plain dried cranberries are alpha-gal safe, but always check the label. Some varieties are coated in oils or have added ingredients worth checking.

Sunflower seeds — Plain sunflower seeds are alpha-gal safe. Always check for any added coatings or flavorings that could contain mammalian-derived ingredients.

Sugar — Plain white or cane sugar is alpha-gal safe. Look for a simple ingredient list with no additives.

As always: your alpha-gal is not my alpha-gal. Individual reactions vary, and what works beautifully for one person may not for another. Read every label, trust your gut (literally), and adjust accordingly.

For the Low-Histamine Community

If histamine is also on your radar, a few small swaps can help:

• Apple cider vinegar can be a trigger for some — substitute with fresh lemon juice
• Dried cranberries can be a trigger for some — substitute with fresh blueberries or omit altogether
• Sunflower seeds are generally well tolerated but individual reactions vary
• Fresh broccoli and cauliflower are generally well tolerated

As always, individual tolerance varies. Start with what you know works for your body.

Ingredients and Shopping Links

Fresh Broccoli (organic recommended) — Walmart

Fresh Cauliflower (organic recommended) — Walmart

Red Onion — Walmart

Dried Cranberries (label-checked) — Walmart

Sunflower Seeds (label-checked) — Walmart

Mayonnaise (dairy-free, label-checked) — Walmart

Apple Cider Vinegar (label-checked) — Walmart

Sugar — Walmart

Ingredients

For the Salad

• 3 cups fresh broccoli florets, cut into bite-size pieces
• 3 cups fresh cauliflower florets, cut into bite-size pieces
• 1/2 cup finely chopped red onion
• 1/2 cup dried cranberries
• 1/4 cup sunflower seeds

For the Dressing

• 1 cup mayonnaise (dairy-free, label-checked)
• 2 tablespoons apple cider vinegar
• 2 tablespoons sugar
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions

1. Wash and thoroughly dry the broccoli and cauliflower. Cut into bite-size florets and place in a large bowl.
2. Add red onion, dried cranberries, and sunflower seeds to the bowl. Toss to combine.
3. In a separate small bowl, whisk together mayonnaise, apple cider vinegar, sugar, salt, and pepper until the sugar has dissolved and the dressing is smooth.
4. Pour the dressing over the salad and toss until everything is evenly coated.
5. Cover and refrigerate for at least 1 hour before serving for best results.
6. Toss again before serving and taste for seasoning.

Tips for Success

Dry your vegetables thoroughly. Excess moisture will water down the dressing fast. Pat the broccoli and cauliflower completely dry after washing before adding to the bowl.

Let it chill. The one hour chill time is where the magic happens. The dressing soaks into the vegetables and the flavors meld beautifully. Overnight is even better.

Make it ahead. This salad keeps well in the refrigerator for up to three days. It actually gets better the longer it sits.

Add more crunch. Toasted pumpkin seeds or chopped pecans work beautifully here in addition to or in place of the sunflower seeds.

Final Thoughts

This Amish broccoli salad is proof that alpha-gal eating can be fresh, satisfying, and full of flavor. A little label-reading at the grocery store and you’ve got a creamy, crunchy side dish that pairs beautifully with just about everything on your table.

If you make this, I’d love to hear how it turned out. Come share it in the Facebook community — we are all figuring this out together.

Here’s to overcoming alpha-gal in Jesus’ name!

~ Sundi Jo

This post may contain affiliate links. If you purchase through these links, AlphaGalDiet may earn a small commission at no additional cost to you. Only products that align with alpha-gal safety are recommended.

This content is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider regarding your individual health needs and dietary restrictions.