by Olena

Cauliflower Potato Salad (Video)

by Olena

5 from 26 reviews

This Cauliflower Potato Salad is low carb salad with a lot of flavor. It will blow your mind. It’s just brilliant!

True healthy summertime must have for pool parties, picnic, BBQs and the heatwave. Make it and rate below.

Cauliflower Potato Salad served in a bowl with the spoon

Cauliflower Potato Salad Recipe

This cauliflower potato salad will blow your mind with flavor and lightness. It has creaminess and tang of a traditional potato salad. And yet you can tell you are not sinking your teeth into heavy starchy potato.

It is completely low carb. It’s the best of both worlds. And you are obsessed!

This cauliflower potato salad recipe turned out way better than I ever expected! Same story with cauliflower pizza crust and cauliflower mashed potatoes. Cauliflower is a very mysterious lady.


Cauliflower potato salad contains all your favourite potato salad ingredients:

  • Eggs
  • Pickles
  • Mayo and yogurt
  • Vinegar and mustard
  • Dill
  • Red or white onion
  • And cauliflower

cauliflower, pickles, red onion, eggs, mayo, yogurt, dill and spices

Cook Cauliflower Al Dente

OK. I have 2 main tips for cooking cauliflower for cauliflower mock potato salad.

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 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 an extra pot to wash.

cooking cauliflower in a pot with water for healthy cauliflower potato salad

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 potato salad will have roasted cauliflower taste. Obviously.

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

chopped eggs, cauliflower, red onion, dill, yogurt and mayo in a bowl


Oh man, fun part to make cauliflower 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 to pickles.
  • No pickles? You can use any pickled vegetable like sauerkraut, asparagus, green beans and artichokes instead.

How to Store and Make Ahead

No secret that cauliflower potato salad tastes best cold. Gently stir the salad and if 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 Cauliflower Potato Salad

Summer is not summer without potato or pasta salad. I brought cauliflower potato salad to many gatherings like summer BBQ, camping and hockey team parties. Everyone loved it, 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.

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

More Healthy Potluck Salad Recipes:


Cauliflower Potato Salad {Low Carb}

cauliflower potato salad

5 from 26 reviews

Low Carb Cauliflower Potato Salad with a lot of flavor that will blow your mind. It’s just brilliant!

  • Author: Olena of
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes
  • Total Time: 25 minutes
  • Yield: 8 servings 1x
  • Category: Salad
  • Method: Stove
  • Cuisine: North American


  • 2.53 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


  1. In a large pot, add eggs, cauliflower and enough water to cover. Bring to a boil and cook covered on low for 5 minutes.
  2. 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!
  3. 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.
  4. Drain cauliflower in a colander and rinse with cold water. Set aside.
  5. Peel and dice the eggs. Then add to the bowl along with cooled and drained cauliflower.
  6. 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.

 Did you make this recipe? Please give it a star rating in the comments.

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

65 comments on “Cauliflower Potato Salad (Video)

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  1. 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!!

  2. 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

  3. 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.

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

  5. 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!!!

  6. 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!!

  7. 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!

  8. 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.

  9. 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!!

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

  11. 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.

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

      1. 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 please haha. Have a great party!

          1. 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.

          2. 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.:)

          3. 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!

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