by Olena

Cauliflower Potato Salad

by Olena

5 from 2 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

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

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.

Healthy Cauliflower Potato Salad Recipe 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.

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 Recipe made with cauliflower which reduces carbs and calories A LOT but doesn’t lack flavour. This mock potato salad will blow your mind!


Cauliflower Potato Salad

5 from 2 reviews

This Cauliflower Potato Salad is low carb salad with a lot of flavor. It 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
  • 3/4 tsp + pinch 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 on low for 5 minutes. Remove the eggs with a slotted spoon and place in a bowl with cold water. Drain cauliflower in a colander. Set aside.
  2. In a large bowl, add pickles, red onion, dill, mustard, vinegar, yogurt, mayo, salt and pepper. Peel and dice the eggs, then add to the bowl along with cooled cauliflower.
  3. Gently stir cauliflower “potato” salad and if have time refrigerate for 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.

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