by Olena

Cauliflower Potato Salad

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Olena Osipov
5 from 31 votes

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This Cauliflower Potato Salad is a flavor loaded low carb salad. With all the traditional taste of the real deal it will blow your mind with its great taste. ‘Mock Potato Salad’ is just brilliant! A true healthy summertime must have for pool parties, picnic, BBQs and anytime there is a heatwave.

Cauliflower really is a magically vegetable. It takes well to any flavor you pair it with but has less carbs, plus more nutrients. Along with cauliflower pizza, Thai cauliflower rice and cauliflower risotto it is our favorite way to enjoy this versatile vegetable.

Cauliflower Potato Salad served in a bowl with the spoon

Why This Cauliflower Potato Salad Recipe Works?

This cauliflower potato salad will blow your mind with flavor and lightness. It has the creaminess and tang of classic potato salad and 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.

This recipe for cauliflower salad (like potato salad) is completely low carb because it has no potatoes. It’s the best of both worlds and in moderation even can be ate 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!

This cauliflower salad recipe turned out way better than I ever expected! 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 and Substitutions

Cauliflower potato salad recipe contains all your favourite potato salad ingredients so you get that authentic taste, but much healthier.

  • Eggs: Give the salad texture as well as that classic 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.
  • 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 flavored or 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.
  • Vinegar and Mustard: Both add tang and mustard adds some color.
  • 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 what is all you have, go for it.
  • Cauliflower: It is cauliflower potato salad after, the star of the show!
cauliflower pickle mayo vinegar yogurt eggs and spices ingredients

How to Cook Cauliflower for ‘Mock Potato’ Salad

Al Dente

Want to make the best cauliflower substitute potato salad? Here are two main tips for cooking your cauliflower for the best potato salad that uses cauliflower.

Cut cauliflower florets into bite size pieces. Chopping cauliflower into small pieces before adding it to a pot of boiling water makes all the difference. It will kind of mean whether you like cauliflower mock potato salad or not. Not too small, and not too big. About 1/2 inch.

Cook al dente. Do not overcook cauliflower until it’s mushy. Perfect mock cauliflower salad has to have a bite to it. Al dente cauliflower takes about 5 minutes in boiling water on low heat. I once cooked cauliflower in Instant Pot which was as soft as a paste. Was not good experience but still everyone loved the salad at a hockey get-together. Go figure.

We also boil eggs at same time we cook cauliflower. Saves a lot of time and no extra pot to wash.

Using Frozen Cauliflower

You can use frozen cauliflower florets. It saves time.

No need to thaw them. Add directly to boiling water and wait for water to start boiling again before reducing the heat. Frozen cauliflower reduces water temperature in a pot unlike fresh because essentially you add “ice”.

Then check for readiness with a fork after 3 minutes. It does cook faster than fresh.

Using Roasted Cauliflower

Some of you might want to roast cauliflower. You definitely can. Cauliflower mock potato salad will have roasted cauliflower taste. Obviously.

You can use roasted cauliflower recipe (skip parmesan and garlic) as a guideline how to do that.

Add-ins & Variations

Oh man, the fun part is to now make this low carb potato salad your own. Are you ready?

  • 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. Chicken salad is not a chicken salad without it.
  • Add capers in addition or as a substitute for pickles.
  • No pickles? You can use any pickled vegetable like sauerkraut, asparagus, green beans or artichokes instead.

Making Cauliflower Potato Salad in Advance

No secret that cauliflower potato salad tastes best cold. Gently stir the salad and if you have time refrigerate for 1 hour. Cauliflower “potato” 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”.

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.

Healthy Cauliflower Potato Salad Recipe in a Bowl

Serving Recommendations

Summer is not summer without baked beans, potato salad or pasta salad. I brought cauliflower faux potato salad to many gatherings like summer BBQ, camping and hockey team parties. Everyone loved it, of course, could tell it’s not a potato salad but still loved it, and asked for a recipe.

The day I made the salad, I also grilled shrimp skewers. So naturally that’s what it went with. Also, smoky bacon wrapped asparagus would make a great pairing.

Make this a low carb or keto dinner by serving with grilled chicken breastGreek chicken kabobs or cedar plank salmon.

FAQs

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.

Does this cauliflower salad taste like potato salad?

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.

How many carbs and calories are in this version of faux potato salad?

You can find all the nutritional information for this low carb cauliflower salad in the recipe card below.

More Healthy Potluck Salad Recipes

Alternately, browse our collection of 40 best potluck recipes!

Cauliflower Potato Salad

Cauliflower Potato Salad {Low Carb}

This Cauliflower Potato Salad is a flavor loaded low carb salad. With all the traditional taste of the real deal it will blow your mind with its great taste. 'Mock Potato Salad' is just brilliant! A true healthy summertime must have for pool parties, picnic, BBQs and anytime there is a heatwave.
5 from 31 votes
Print Save Rate
Course: Salad
Cuisine: North American
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 8 servings
Calories: 97kcal
Author: Olena Osipov

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.
    Cauliflower Potato Salad
  • 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!
    Cauliflower Potato Salad
  • 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!
    Cauliflower Potato Salad

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

      Nutrition

      Calories: 97kcal | Carbohydrates: 9g | Protein: 6g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 85mg | Sodium: 555mg | Potassium: 496mg | Fiber: 3g | Sugar: 4g | Vitamin A: 170IU | Vitamin C: 69mg | Calcium: 68mg | Iron: 1mg
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      olena osipov in the studio

      Hello and welcome to iFOODreal.

      My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

      75 comments on “Cauliflower Potato Salad

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      1. 5 stars
        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!

      2. 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!

      3. 5 stars
        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’. 🙂

      4. 5 stars
        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!!

      5. 5 stars
        Very good. Like all your tips for cooking the cauliflower -5 minutes in boiling water perfect and for substitution ideas. I like a lightly dressed salad so only used 1/4 cup of low fat Helmans Mayo only for 1 pound of cauliflower. ( had less cauliflower then called for here) Added 1/2 cup celery and a couple mini red bell peppers and upped the red onion to 1/4 cup. Love dill pickles and used one spear chopped. My herbs are doing well so added some chopped chives and parsley along with the dill. Turned out very well. Thank You

      6. 5 stars
        Didn’t have time to wait 30 minutes before eating!! It was stunning, so tasty! I look forward to the leftovers tomorrow once the flavours have developed more! Thank you Olena! I’ve recently discovered your recipes and so far we have loved them all! Healthy and using fresh ingredients, what’s not to love?

        1. Thank you so much for your absolutely positive and kind feedback, Leigh. I am so grateful that you are enjoying my recipes!

        1. Hi Johan! Thanks for the question. There are NO potatoes in this salad 🙂 It is a potato salad style salad made even healthier because it is made with cauliflower instead of potatoes! Hope that helps.

      7. 5 stars
        Excellent salad–better than with potatoes! I’ll definitely make this again.Helps keep me eating low carb!

      8. 5 stars
        Didn’t have yogurt nor red onion (made it with yellow) nor enough dill (so sprinkled garlic powder instead), yet this is a delicious easy to make recipe. THANKS!!!

      9. 5 stars
        Wow! I love, love, love potato salad but don’t make make it often because of all all the carbs. I just made your recipe today and I am in love again. So great to find another way to
        use cauliflower. I cooked mine a little longer than than you recommended but probably shouldn’t have. It was a little to soft. I’ll behave myself next time and do what you say.
        Thank you ,thank you!!

      10. 5 stars
        There’s no way I ever thought cauliflower could actually be as satisfying as potatoes. It’s actually BETTER than potatoes. I will definitely be making this time and time again!

      11. 5 stars
        This recipe looks wonderful. I will be trying it out tomorrow night, I’ ve just started to receive your recipes in my email and looking forward to trying more of them out very soon.

      12. 5 stars
        This is the first time I have ever commented on a dish. This is a fantastic recipe! I am watching my carbs and this is an easy and healthy substitute for potato salad and sometimes I forget that it is cauliflower and not potato. I make it at least once a week. I am also learning about the Instant Pot on your site. Your blog is one of my favorites!!

      13. 5 stars
        I should of cooked the cauliflower a bit more but this was delicious. I will make it again and again !

      14. 5 stars
        Just made this.
        HOLY MOLEY it is so tasty!
        I made non dairy so omitted the yogurt and used a total of 1/2 cup mayo. I think I could have used even a bit less . I just put in 2 eggs instead of 4 to save a few more calories/fat.
        Hubby loved it!
        Thank you so much for this recipe. I am sure it will be a crowd pleaser at my next picnic.

      15. 5 stars
        I made this as a side for our 4th of July dinner. Absolutely fantastic recipe! Even my husband and kids loved it! Thank you!

          1. 5 stars
            Yum! This is the 3rd salad recipe of yours I’ve tried this week. I love how I can make it ahead of time and how it lasts in the fridge for days!

        1. 5 stars
          Wow, this was so delicious and very easy to make! We’ll be eating this all summer. I used pickle relish. Amazing!

          1. 5 stars
            Olena, how about Stonyfield Greek yogurt, whole milk, the same yogurt for your healthy potato salad recipe?

            I’m making both tomorrow, doubling each recipe so I have a larger dish to bring to my friends’ party but keep 1/4 of each batch for myself!! The hostess is quite excited about what I’m bringing!!

            1. Yes, that is a great yogurt. We don’t have it in Canada. I used to buy it in the US. After send everyone to ifoodreal.com please haha. Have a great party!

            2. 5 stars
              Okay, so the same Greek yogurt for both. Good! I’ll take pictures and report back!

              Also, while I have your attention, I don’t remember pickles in potato salad and you only use them on the cauli potato salad (not the healthy potato salad). I might omit or just use capers, which I don’t remember either but I want to stick with your concept.

            3. I think potato salad needs something pickled. Gives it that umph or whatever you call it. Original potato salad I made years ago when I was still new to American food haha. And it is more of a fresh twist o na salad with fresh cukes. Or it’s my Russian twist of pickles but I think most recipes use it. Not sure. Any way will be good.:)

            4. Olena, thank you for your reply and wisdom! I’m a little nervous about 3/4 cup pickles/capers so let’s see what I do! Will report back!

      16. Can I substitute another mayo for this besides avocado oil? Otherwise, it sounds and looks really good.

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