Low Carb Cauliflower “Potato” Salad

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Low Carb Cauliflower “Potato” Salad

The BEST Cauliflower Potato Salad Recipe is a healthy cauliflower mock potato salad made with cauliflower instead of potatoes.  I also swapped out traditional mayonnaise for Greek Yogurt making this Low Carb Potato Salad vitamin-packed, keto-friendly and vegetarian.  Plus its only 6 ingredients!

Best Cauliflower Potato salad recipe pinterest pin

Cookout season is here in the mountains!  I love spending love evenings outside eating good food and enjoying the daylight that lingers long into the evening.  From the veggie-packed salad to traditional cookout fare…  summer food is the best.  My Cauliflower Potato Salad recipe is at the top of the list of recipes on repeat all season long.

If you are looking for a healthy barbecue side dish with an unusual twist… this is it.  My Low Carb Potato Salad makes some surprising swaps to make it super healthy AND irresistibly tasty.

Close up of cauliflower, eggs and green onions.

The Best Cauliflower Potato Salad recipe

What says cookout more than potato salad!?  It’s probably no big surprise that I’m not a huge fan of the traditional mayo covered kind, but I do love all the other flavors in it.   You can’t wrong with the combination of creamy eggs, mustard, and relish!  Plus this entire recipe is made with only six ingredients.

So I set out to make a healthier version for the season and along came THE BEST Cauliflower Potato Salad recipe.  This Low Carb Potato Salad is made with cauliflower not only tastes amazing but is low-carb, low-calorie, and nutrient-packed.

Overhead shot of Cauliflower Potato Salad topped with green onions on a red napkin.

 

Low Carb Potato Salad

Now, to be completely honest with you I personally have nothing against eating carbs.  I don’t follow a low carb or keto diet (I am a pescatarian!) and I love potatoes of all kinds.  BUT I know many of you avoid carbs (hello… Pops!) or eat keto.  If that works well for your diet this is a great Low Carb Potato Salad for you.  I’m a firm believer in finding what works for your body and finding balance.

Even if you don’t follow any diets this is still a super tasty summer side dish that’s packed with vitamins from the cauliflower and probiotics from the greek yogurt!  It is much healthier than a traditional potato salad.  An entire serving of this salad is only 50 calories!

 

Is Cauliflower Healthy?

But even though I don’t actually follow low-carb I really appreciate this Cauliflower Potato Salad recipe because cauliflower is such a hidden superfood!  Did you know it is packed with vitamin C?  It also has vitamin K, folate, and vitamin B6 among others.

I was surprised to learn that because the cauliflower is white!  Since it’s not part of the “rainbow” I never really thought of it having all those nutrients.  But it does!  The egg and greek yogurt in this also add some protein, which is great for a vegetarian diet.

Low Carb Potato Salad in a glass bowl on a red napkin.

Ingredients in Low Carb Potato Salad

This Mock Low Carb Potato Salad is made with just SIX ingredients.

  • Cauliflower: This Low Carb Potato Salad recipe calls for an entire head of cauliflower! If you happen to have the type already chopped up in the bag, you will need about 6 cups of florets.
  • Hard-Boiled Egg Whites: The eggs give this side dish substance and make it seem like more of a traditional potato salad.
  • Celery: Celery adds a great crunch to the salad.  Chop it into small peices.
  • Greek Yogurt: I use Greek Yogurt instead of mayonnaise to get that creamy flavor without actually using mayo.  If you like mayo, you can swap it out!
  • Pickle Relish: My Grandmother’s potato salad had pickle relish so I added it to mine!
  • Spices: Celery Salt, Salt & Pepper.  Celery Salt is another secret ingredient that gives this dish the feeling of real potato salad. 

You can garnish your potato salad with extra celery salt and green onions.

 

How do you make Cauliflower Potato Salad?

  1. Cut your cauliflower into small florets or bites similar to the size of potatoes in potato salad.
  2. Steam the cauliflower in a vegetable steamer over boiling water for 5-7 minutes.  You want it tender but not soggy.  Allow the cauliflower to cool.
  3. Once cooled mix the greek yogurt, hard-boiled egg whites, celery, greek yogurt, pickle relish and spices.  Adjust to taste.
  4. Serve room temperature or chilled.  I think this Cauliflower Potato Salad is best after it’s chilled in the fridge AND the flavors have a chance to work together.

 

Helpful Tips

  • Cut the cauliflower in equal size pieces.
  • You want the cauliflower to still have a bit of bite in it but be tender.
  • If you like mustard, add double or triple!
  • You can also steam your cauliflower in the microwave by putting it in a microwave-safe bowl with one cup of water.  Cover and cook for  4-5 minutes until the cauliflower is fork-tender.

Cauliflower, green onion and celery on a red napkin.

What do I serve with Cauliflower Potato Salad?

This Cauliflower Potato Salad takes like traditional potato salad so it goes great with any of your favorite cookout dishes.  Here are a few of mine:

 

Step aside traditional potato salad, a new star of summer is in town! I hope you enjoy making my Potato Salad made with cauliflower as much as I do.

 

If you make this recipe, I’d love to hear what you think! Leave a comment and a star rating ★ below. Make sure to follow me on InstagramPinterest, and Facebook too!

The Best Cauliflower Potato Salad recipe

Julie Wunder
The BEST Cauliflower Potato Salad Recipe is a healthy cauliflower mock potato salad made with cauliflower instead of potatoes.  I also swapped out traditional mayonnaise for Greek Yogurt making this Low Carb Potato Salad vitamin-packed, keto-friendly and vegetarian.  Plus its only 6 ingredients!
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Dinner, Lunch
Cuisine American
Servings 6
Calories 50 kcal

Ingredients
  

  • 1 head cauliflower, about 6 cups of florets
  • 4 hard boiled egg whites, chopped
  • 2 celery stalks, about 1/2 cup, diced
  • 1/2 cup plain greek yogurt
  • 1-2 tablespoons mustard
  • 1 tablespoon pickle relish
  • 1/2 teaspoon celery salt
  • salt & pepper to taste
  • optional garnish: sliced green onions!

Instructions
 

  • Cut the cauliflower into small bite sized florets. Steam it 5-7 minutes until it is tender but not soggy. A little bit of a bite is good!
  • Allow the cauliflower to cool.
  • Once cool mix all the ingredients together in a bowl. Add the salt and pepper to taste.
  • Garnish with the green onions.
  • Store in the fridge.

Notes

Served chilled or room temperature.  I think it tastes best after sitting in the fridge for a few hours.

Nutrition

Calories: 50kcalCarbohydrates: 6gProtein: 6gFat: 1gSaturated Fat: 1gCholesterol: 1mgSodium: 320mgPotassium: 347mgFiber: 2gSugar: 3gVitamin C: 46mgCalcium: 43mgIron: 1mg
Keyword Cauliflower Potato Salad
Tried this recipe?Mention @Julie_Wunder or tag #RunninginaSkirt!

Low Carb Potato Salad pinterest pin

 

 

By | 2020-07-23T13:57:32-04:00 July 22nd, 2020|All Vegetarian, Food, Grilling, Side Dishes|32 Comments

32 Comments

  1. Leslie July 22, 2020 at 10:25 pm - Reply

    5 stars
    This is the best idea ever! I love potato salad but am currently doing low carb. I have got to give this a try!

  2. Kelly July 22, 2020 at 8:48 pm - Reply

    5 stars
    What a fun idea. Love the cauliflower swap for potatoes. Good thinking.

  3. Rachel July 22, 2020 at 7:39 pm - Reply

    Sounds yummy! And I have a head of cauliflower in the fridge! I’ll make this over the weekend.

  4. Deborah Brooks July 22, 2020 at 2:40 pm - Reply

    5 stars
    This looks fantastic! Now I just need to figure out how to get my husband to eat cauliflower! Or I could just eat it myself

  5. […] Low Carb Cauliflower Potato Salad […]

  6. […] Cauliflower “Potato” Salad […]

  7. […] mayo for greek yogurt and add fresh dill to make my version totally crave worthy.   Also try my Low Carb Cauliflower “Potato” Salad if you’d like a less starchy […]

  8. […] this with my Greek Yogurt and Dill Potato Salad or my Low Carb Cauliflower Potato Salad for a delicious cookout meal.  It would even be pretty fabulous with this any of these great […]

  9. […] 6 Ingredient Low Carb Cauliflower “Potato” Salad […]

  10. […] Low Carb Cauliflower “Potato” Salad […]

  11. kimmythevegan May 23, 2017 at 11:48 pm - Reply

    I am totally in love with this warmer weather – this summer sneak previous =) And also looking forward finding some stellar summer recipes to make for upcoming potlucks. This sounds great! I am like you, I have absolutely no problem with carbs. I love ’em as a matter of fact. But I also totally appreciate that not everyone does, so this is a great thing to make for everyone to enjoy.

  12. Esther May 18, 2017 at 1:52 pm - Reply

    So in my head I commented on this post and I just realized I never actually wrote it out! Haha

    This looks so fabulous! I have always stayed clear of most potato salads cause they had ingredients I was either allergic to or really didn’t like! LOL
    I am going to have to try this out when I get some more cauliflower! Pinning for sure!

  13. Miz Helen May 16, 2017 at 2:26 pm - Reply

    5 stars
    I love your Cauliflower Salad, it looks awesome! Hope you are having a fantastic week and thanks so much for sharing with us at Full Plate Thursday. We will look forward to seeing you again real soon!
    Miz Helen

  14. A great summer salad idea!

  15. Farrah May 13, 2017 at 2:32 pm - Reply

    I need to go get some cauliflower!! 😀 This looks awesome! <3

  16. Annmarie May 13, 2017 at 9:01 am - Reply

    This is genius and looks SO GOOD!

  17. Kristy from Southern In Law May 11, 2017 at 1:04 am - Reply

    What a nifty idea! I bet Jesse would love this!

  18. Andrea on Vacation May 9, 2017 at 3:51 pm - Reply

    This sounds great! I love potato salad but know I shouldn’t eat it all the time 🙂 Can’t wait to hear about NYC- hope you are feeing better!

  19. Pamela (BrooklynFarmGirl) May 9, 2017 at 3:03 pm - Reply

    I love cauliflower,this looks so delicious!

  20. Mary Ellen | VNutrition May 9, 2017 at 10:13 am - Reply

    5 stars
    Yes, so fun that even a white cauliflower has such great nutrients! And what a cool idea to make a version of potato salad with cauliflower!

  21. Beth Ann Chiles May 9, 2017 at 7:32 am - Reply

    Great recipe! This is definitely going on the menu!

  22. Blane Sherer May 9, 2017 at 6:42 am - Reply

    Welcome back Julie !
    Hope you enjoy your cook out this weekend.

  23. Susie @ Suzlyfe May 9, 2017 at 6:34 am - Reply

    I can’t wait to hear more about NYC! I developed a taste for potato salad as a kid, and you know how much I love cauliflower, so this is going to hit the spot!

    • JulieWunder May 13, 2017 at 12:11 pm - Reply

      You’d love it! It even has some protein it with the greek yogurt and eggs!!

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