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Cauliflower Potato Salad (Keto, Gluten-free) – Sweetashoney

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A keto-friendly Cauliflower Potato Salad made with steamed cauliflower and homemade garlic yogurt sauce for a light side dish to your summer BBQ. This is simply the best keto potato salad ever. Once you have tried this version, you will not miss potato salad anymore!

You don’t have to love cauliflower to fall in love with this cauliflower potato salad! It doesn’t taste like cauliflower at all, but it makes your potato salad healthier, low in carbs, calories, and so refreshing for summer!

What’s cauliflower potato salad?

A cauliflower potato salad, also known as cauliflower mock potato salad, is a low-carb version of the traditional potato salad using steamed cauliflower instead of potatoes. It’s the perfect keto salad to serve as a side dish to summer BBQ or light lunch.

Keto Potato Salad

How do you make keto cauliflower potato salad?

It’s very easy to make a cauliflower salad that tastes like your favorite potato salad with steamed cauliflower instead of potatoes.

All you need to make this salad are a few ingredients:

Ingredients

  • Head of Cauliflower
  • Hard-boiled eggs – for a vegan version, don’t add eggs.
  • Red onion
  • Celery
  • Dill pickles
  • Greek Yogurt or sour cream or dairy-free coconut yogurt.
  • Mayonnaise – avocado oil mayonnaise is my favorite choice. It contains healthy fat and tastes delicious, adding a rich texture to the sauce. You can also use olive oil mayonnaise.
  • Apple cider vinegar or white vinegar.
  • Yellow mustard
  • Fresh parsley 
  • Garlic powder
  • Paprika
  • Salt and pepper

Trimming the cauliflower

First, trim the cauliflower leaves and remove the cauliflower stems. You can use this for a soup recipe later or discard them.

Then, using a sharp knife, cut the cauliflower into bite-sized florets.

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How to trim Cauliflower Head

Steaming the cauliflower

The best way to cook cauliflower for cauliflower salad is to steam the cauliflower florets. I don’t recommend boiling the cauliflower florets for a salad.

The vegetables soak up a lot of water in the boiling process, and it makes the salad watery.

There are two options for steaming cauliflower florets for a salad. I used a steamer, but if you don’t have one, your microwave is also a great option.

Keto Meal Plan

Using a Steamer

Place the cauliflower florets into a steamer basket and steam for about 8 minutes until fork-tender.

Using a Microwave

Another option is to bring all the florets into a large microwave-safe bowl. Microwave on high-power (900-1,000W) for 5-6 minutes or until fork-tender.

Cool completely before assembling the salad. It takes about 10 minutes at room temperature to cool the cooked cauliflower.

Making the salad dressing

Meanwhile, in a small mixing bowl, combine all the potato salad dressing ingredients: yogurt, mayonnaise, paprika, yellow mustard, garlic powder, apple cider vinegar, salt, and pepper.

Taste and adjust the sauce, adding more vinegar for a tangy sauce or more salt and pepper if needed.

Assembling the salad

In a large bowl, add steamed cauliflower florets, finely chopped hard-boiled eggs, parsley, dill pickle cubes, chopped celery, and chopped red onion.

Pour the salad dressing into the bowl and stir to combine.

How to make Cauliflower Potato Salad

Refrigerate

Of course, you can serve the salad immediately, but to enjoy all the flavors, refrigerate for at least one hour. This gives the sauce time to flavor the cauliflower, and it makes the salad even more delicious.

Can frozen cauliflower be used in the cauliflower potato salad?

You can use frozen cauliflower to make this salad. In fact, frozen cauliflower is already blanched, which means it has been quickly cooked in boiling water before being frozen.

So you don’t need to cook it very long to make your salad.

Cauliflower Keto Potato Salad

I recommend cooking the frozen cauliflower florets for only 3-4 minutes for a potato salad. Then, cool down in a colander and wait until all the water steam out.

However, frozen cauliflower tends to be tender, more watery, and less flavorsome than fresh cauliflower.

So it will work well in a potato mock salad but won’t deliver as much flavor and be a bit softer, slightly mushy as well.

Nutrition fact

You are probably wondering why is a regular potato salad not keto friendly. Or, if you are not on a keto diet, why you should swap potatoes for cauliflower to make a healthy potato salad.

Potatoes are very high in carbs and calories. Compared to potatoes, cauliflower contains:

  • Fewer carbs
  • Fewer calories
  • Is diabetes-friendly

Potatoes nutrition per 100 grams:

  • 15 grams of net carbs
  • 77 kcal

However, cauliflower contains only:

  • 3 grams of net carbs
  • 25 kcal

That’s the main reason why recipes often swap potatoes for cauliflower, and also because the texture of steamed cauliflower is very similar to potatoes!

Cauliflower Mock Potato Salad

Is cauliflower salad healthy?

As mentioned above, cauliflower mock potato salad is a healthier version of the traditional potato salad for many reasons.

First, since cauliflower is a keto low-carb vegetable with 5 times fewer carbs than potatoes, it won’t raise your blood sugar levels fast.

It means it won’t trigger the same cravings for carbs after eating this salad.

Also, because cauliflower is high in fiber and water vegetable, it keeps you full for a very long time.

Finally, if you are looking at the calories you eat daily, cauliflower is a winner as well with 3 times fewer calories than potatoes per 100 grams!

Storage

This cauliflower salad stores for up to 4 days in the fridge in a sealed container. If you used frozen cauliflower, you can’t freeze the salad again, or it would become watery.

Keto Potato Salad

Serving ideas

This cauliflower salad is delicious served on its own as a main meal with a squeeze of lemon juice and extra fresh herbs on top.

You can also make this cauliflower salad ahead and bring it to pot-luck, picnic, barbecue as a side dish to grilled meat or seafood.

More cauliflower recipes

I love to create cauliflower recipes as a low-carb dinner or sides to meals. Below I listed many other keto cauliflower recipes for you to try:

Related Recipe

Smoked Cauliflower Recipe
Smoked Cauliflower

A tender smoked whole cauliflower with a crusty smoked layer and soft cauliflower flesh, perfect as a healthy low-carb side dish or light dinner. This smoked cauliflower recipe works with charcoal barbecues, electric barbecues, and even in your oven! It’s also vegan, gluten-free, and keto-approved.

3.7g

Check out this recipe

Related Recipe

Keto cheese cauliflower casserole

Related Recipe

Cauliflower hummus paleo
Keto Cauliflower Hummus

Keto Cauliflower hummus – a vegan paleo creamy dip perfect to dip raw veggies or spread into lettuce tacos. Cooking light and clean has never been so easy! Ready in less than 30 minutes. 

3g

Check out this recipe

Related Recipe

KETO BAKED CAULIFLOWER TOTS Cheesy #ketocauliflowertots #keto #ketobakedcauliflowertots #bakedcauliflowertots #cheesycauliflowertots #easycauliflowertots #cheesy #cauliflower #5ingredients #lowcarb #tots

Have you made this cauliflower potato salad recipe? Comment or review below to connect with me and let me know if you love this recipe!

XOXO Carine

Recipe Card

Keto Cauliflower Potato Salad

Cauliflower Potato Salad

6gNet Carbs

A Healthy Cauliflower Mock Potato Salad using steamed cauliflower as a low-carb swap to potatoes and a creamy yogurt sauce perfect as a keto dinner.

Prep Time: 20 mins

Cook Time: 10 mins

Total Time: 30 mins

Author: Carine Claudepierre


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  • Cut the cauliflower head into bite-size florets, remove the stems. You should have about 1.8 lb/800g of small florets.

  • Place the cauliflower florets into a steamer basket and place the basket into a large pot with 2-inch water at the bottom. Steam the cauliflower for 8 minutes until fork tender. Drain cooked cauliflower florets and set aside 10 minutes to steam out. Meanwhile, prepare the salad dressing.

  • In a small bowl, combine all the salad dressing ingredients: apple cider vinegar, yogurt, mayonnaise, yellow mustard, salt, paprika, garlic powder. Set aside in the fridge.

  • To assemble the salad, place the cooled cauliflower florets in a salad bowl along with chopped celery, red onion, dill pickle, chopped hard-boiled eggs, and fresh chopped herbs.

  • Pour the salad dressing on top and stir to combine evenly.

  • Refrigerate the salad one hour before serving to enjoy its best flavors.

Nutrition Facts

Cauliflower Potato Salad

Amount Per Serving (1 Serving)

Calories 142.7
Calories from Fat 85

% Daily Value*

Fat 9.4g14%

Saturated Fat 1.8g11%

Trans Fat 0.1g

Polyunsaturated Fat 4.5g

Monounsaturated Fat 2.4g

Cholesterol 66.9mg22%

Sodium 331.3mg14%

Potassium 525mg15%

Carbohydrates 9.3g3%

Fiber 3.3g14%

Sugar 4.2g5%

Protein 7g14%

Vitamin A 364.7IU7%

Vitamin B12 0.3µg5%

Vitamin C 71.9mg87%

Vitamin D 0.4µg3%

Calcium 71.7mg7%

Iron 1.1mg6%

Magnesium 29.5mg7%

Zinc 0.7mg5%

Net Carbs 6g

* Percent Daily Values are based on a 2000 calorie diet.

Keto Cauliflower Mock Potato Salad


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