This Cauliflower Potato Salad is a flavor loaded low carb ‘mock potato’ salad with all the traditional taste of the real deal! It is a healthy summertime must have for pool parties, picnic, BBQs and anytime there is a heatwave.
Cauliflower is a magical vegetable that takes well to any flavor you pair it with but has less carbs, plus more nutrients. Other favorite ways to enjoy it include cauliflower pizza crust, Thai cauliflower rice, and cauliflower risotto.
Table of contents
This cauliflower potato salad has the creaminess and tang of classic healthy potato salad and healthy egg salad, yet you can tell you are not sinking your teeth into heavy starchy potato.
Just like with avocado egg salad, you know you are eating a healthier version and still enjoying it.
Potato salad made with cauliflower is completely low carb because it contains no potatoes. Some call it “fauxtato” salad or mock potato salad. I just call it a healthy salad recipe win!
It’s the best of both worlds and in moderation can be eaten as a keto cauliflower potato salad. No matter what type of healthy eating plan you are following, you will be obsessed with this summer staple!
Cauliflower really does steal the show and the same story goes for cauliflower mashed potatoes and cauliflower fried rice. Cauliflower is a very mysterious lady and I am totally fine with that.
Ingredients
Cauliflower potato salad recipe contains all your favourite potato salad ingredients so you get that authentic taste, texture and color, but it’s much healthier.
- Eggs: Give the salad texture as well as that regular potato salad taste, plus you can’t go wrong with the additional protein they add!
- Pickles: Add a salty, sour taste, you can substitute sauerkraut if you don’t have pickles as both are fermented using the same process and brine. Capers is another option!
- Mayonnaise: I used avocado oil mayo, but feel free to substitute what you have on hand.
- Yogurt: Plain yogurt with at least 2% milk fat (no non fat yogurt here!) is key. This is a healthier cauli potato salad and reducing the amount of mayo by using yogurt helps it stay that way. Can also use Greek yogurt and add 2 tbsp of water.
- Vinegar and mustard: Both add tang and mustard adds some color. Substitute pickle juice for the vinegar if you would like.
- Dill: Provides the perfect flavor builder, fresh is best (dried just won’t make the cut).
- Red or white onion: For sweetness and crunch! I used red onion, but if white is all you have, go for it.
- Cauliflower: It is cauliflower potato salad after, the star of the show!
How to Make Cauliflower Potato Salad
With a few steps, low carb mock potato salad is ready for the refrigerator leaving you time to browse through healthy grill recipes to complete your summertime feast!
Cook Cauliflower
Here are three options for cooking your cauliflower for the best faux potato salad.
- Al dente on stovetop: Follow directions on how to cut cauliflower, chopping your cauliflower florets into small 1/2 inch pieces before adding them to a pot of boiling water. Al dente cauliflower takes about 5 minutes in boiling water on low heat.
Do not overcook cauliflower until it’s mushy. Perfect cauliflower mock potato salad has to have a bite to it. I once steamed cauliflower like I do other vegetables in my healthy Instant Pot recipes. It was soft as a paste and was not good experience.
- Use frozen cauliflower: No need to thaw them. Add directly to boiling water and wait for water to start boiling again before reducing the heat to cook for 3 more minutes.
- Use roasted cauliflower: You can follow my roasted cauliflower with parmesan cheese recipe (skip parmesan and garlic) as a guideline how to do that. You could even use air fried cauliflower, the salad will have roasted cauliflower taste (obviously).
Boil eggs at same time we cook cauliflower. Saves a lot of time and no extra pot to wash. After eggs are done cooking, place them in a bowl with cold water and ice. You can also use leftover Instant Pot hard boiled eggs or air fryer hard boiled eggs.
Make Creamy Dressing
First, chop pickles, red onion, and then fresh dill. Next, grab a large bowl and add chopped ingredients along with mustard, vinegar, yogurt, mayo, salt and pepper. Stir everything together.
In a rush? Refrigerate your dressing bowl to help your faux potato salad cool down faster!
Assemble Mock ‘Potato Salad’
If you have chosen to cook the cauliflower on the stovetop, drain it in a colander then rinse with cold water.
Remove eggs from their ice bath and then peel and chop them.
Grab your previously made dressing from the fridge, add your cauliflower florets, chopped hard boiled eggs, and stir gently until all ingredients are combined!
Tips for Best Results
Really wow your friends and family with this low carb potato salad by following these best tips, then for fun, put your own unique spin on it!
- Salt the water: Just like when making healthy mashed potatoes, adding 1/4 tsp of salt to the cauliflower while it cooks will help it better absorb the other flavors later.
- Cut cauliflower into same size pieces: Not only does this ensure your cauliflower cooks evenly, but also helps when eating it!
- Fork tender only: You want your cauliflower to resemble the same texture as a cooked potato. Cook only until al dente or fork tender. Then remove from stove top, drain in colander, and rinse with cold water to stop the cooking process.
- Make it your own: Fried bacon bits make everything taste better. Chopped celery is a must for some people in creamy salads. And I can see how it can be. Healthy chicken salad is not a chicken salad without it.
FAQs
While this recipe contains many of the same ingredients you find in traditional potato salad, it is made with cauliflower and does not contain any potatoes.
The taste is similar but cauliflower is cauliflower. Try this healthy potato salad if you are craving a lightened up version of the original.
You can find all the nutritional information for this in the recipe card below.
If you find that your cauliflower is too watery, reduce cooking time next time and be sure to drain it well after cooking. You may even want to give it a small pat dry with a towel.
Is Cauliflower Potato Salad Healthy?
Yes! Cauliflower is an excellent source of vitamins, minerals and fiber, some even say it is a superfood. This salad is both low carb and low calorie when compared to the version made with potatoes.
Can You Make This Ahead of Time?
No secret that mock potato salad tastes best cold. Gently stir the salad and if you have time refrigerate for at least 30 minutes up to an 1 hour.
This salad keeps really well in a fridge without becoming soggy or watery for up to 3 days. I took this particular batch camping and it withstood “the life test”.
You can also make this ahead! Refrigerate salad assembled but not stirred for up to 48 hours. Stir a few hours before serving as potato salad benefits from flavors “marrying” each other.
What Do You Serve With This Salad?
Summer is not summer without Instant Pot baked beans or healthy pasta salad.
I have brought cauliflower faux potato salad to many gatherings like summer BBQs, camping, and hockey team parties. Everyone loved it, of course, could tell it’s not my Instant Pot potato salad but nonetheless asked for the recipe!
In the heat of summer, I serve this with grilled shrimp skewers. Smoky bacon wrapped asparagus would make a great pairing.
Make this a low carb or keto dinner by serving with healthy grilled chicken recipe, Greek chicken kabobs or cedar plank salmon.
More Low Carb Cauliflower Recipes
- Cauliflower breadsticks
- Cilantro lime roasted cauliflower
- Cauliflower biscuits
- Teriyaki chicken and cauliflower
- Cauliflower stir fry
More Healthy Summer Salad Recipes
- Healthy broccoli salad
- Healthy shrimp salad
- Ukrainian vinegar coleslaw
- Creamy cucumber salad
- Olivier salad
Low Carb Cauliflower Potato Salad
Ingredients
- 2.5-3 lbs cauliflower head chopped into 1/2″ pieces
- 4 eggs large
- 3/4 cup pickles or sauerkraut finely chopped
- 3 tbsp red onion finely chopped
- 3 tbsp dill finely chopped
- 2 tsp mustard
- 1 tsp any light colour vinegar
- 1/2 cup plain yogurt 2%+ fat
- 1/4 cup avocado oil mayo
- 1 tsp salt
- Ground black pepper to taste
Instructions
- In a large pot, add eggs, cauliflower and enough water to cover. Bring to a boil and cook covered on low for 5 minutes.
- While cauliflower is cooking, chop pickles, red onion and dill. Add to a large bowl along with mustard, vinegar, yogurt, mayo, salt and pepper. You can now stir everything together for easy salad mixing later. If in a rush to eat, refrigerate the bowl to help potato salad cool down faster. It tastes best cold!
- After 5 minutes of cooking, remove the eggs with a spoon and place in a bowl with ice + cold water. Let cool for 5 minutes.
- Drain cauliflower in a colander and rinse with cold water. Set aside.
- Peel and dice the eggs. Then add to the bowl along with cooled and drained cauliflower.
- Gently stir cauliflower potato salad. Refrigerate for at least 30 minutes to 1 hour. It tastes best cold!
Store: Refrigerate covered for up to 3 days.
To make ahead: Refrigerate salad assembled but not stirred for up to 48 hours. Stir a few hours before serving as potato salad benefits from flavors "marrying" each other.
Video
Notes
- Cut cauliflower into same size pieces: Not only does this ensure your cauliflower cooks evenly, but also helps when eating it!
- Fork tender only: Cook only until al dente then remove from stove top, drain in colander, and rinse with cold water to stop the cooking process.
Nutrition
Recipes and images are a copyright of ifoodreal.com. It is against the law to republish recipes without permission. Nutritional info is approximate.
Hi, I want to try this. What kind of mustard. Yellow or Dijon?
Yellow.
Hello Olena I just made your cauliflower salad 🥗 and it was delicious i minus the salt and added some spice because of my high blood pressure.
So glad you enjoyed it and could adapt it to your preference!
I love love love potato salad….however, after my daughter made this, I will never eat regular potato salad again! The flavor is absolutely delicious and it doesn’t feel so heavy in the tummy after you eat it! So good!
Fantastic! Glad you enjoyed the recipe!
Ok, I’m intrigued about this enough to try. As much as I love POTATO Salad I’m going to give this a try after reading all the reviews. I’m just that curious & pretty much health conscious. Sooo on my next grocery run (cauliflower on list) I will definitely make! And hopefully my husband who absolutely loves my potato salad will be open to try this – especially when I tell him I saw it on your site! You already know he loves the recipes I’ve made from your site!! 😁
Thank you Olena!
I am sure both of you will love it!!!
Oh. My. Goodness. This recipe is outstanding Olena. So delicious! I substituted pickle juice for the vinegar (can never have too much pickle flavor. Guess it’s my Russian roots) and, since I must eat dairy free, I used my favorite dairy free yogurt. I served it with your coconut grilled chicken thighs, also delish. I love potato salad but am trying to use potatoes less in our diet. And I find that regular potato salad sits a bit heavy in my belly. Not a problem using cauliflower instead. And honestly it did not have an overpowering cauliflower taste. I will have no problem taking this dish to potlucks and picnics. I also want to say I cook a lot of meals from your blog and they are always a hit! You’re my go to ‘cookbook’. 🙂
So happy to read this! My pleasure, Valerie.
I can’t wait to try this with the dill and garlic salmon I plan on making this Friday!
Please don’t hesitate to let me know how it turns out Cristina!
Man this was delicious! For an alternative to cooking the cauliflower — 1 minute in the instant pot on low pressure for a perfect al dente texture. I finely grounded the onion and 3 pickle spears together, used plain greek yogurt, and added turkey bacon. YUM!! My bf who isn’t a veggie lover was very impressed and said “if this actually had potatoes it would be the best potato salad ever” due to the delish flavors!!
Awesome tip about cooking the cauliflower in the instant pot! Thanks for sharing Amanda!