This keto potato salad is quick, simple and super-tasty! The low carb replacement for potatoes is no other than... cauliflower! This recipe offers all the flavor of classic potato salad without the carbs.
![a bowl with keto potato salad and a spoon](https://sugarfreelondoner.com/wp-content/uploads/2020/08/keto-cauliflower-potato-salad.jpg)
Keto recipes are all about being a bit creative. Of course this mock potato salad does not contain a single potato. But, you will not miss it at all!
This salad makes a regular appearance in our house. My kids like it, and I've served it many times when we've had friends over for a barbecue or at parties.
It is also a great dish to take along to a picnic.
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Carbs In Potato Salad
Potatoes are starchy and high in carbs and sugars. Therefore, we avoid them on a ketogenic or low carb diet. 100 grams of potato salad with mayonnaise contains 15 grams of carbs, and you'd probably consume twice that amount in a decent portion.
This cauliflower potato salad, on the other hand, has only 4.7 grams of net carbs per generous portion!
Cauliflower - The Mock Potato
Cauliflower is brilliant as a potato replacement because of its neutral flavor. I have used it as a mash on my keto fish pie and it works a treat in these Cauliflower Hash Browns.
In this salad, the key is to get a similar texture to potatoes. We achieve this by cooking the cauliflower for longer We want it to be soft and fluffy, just like potatoes.
I am also breaking the cauliflower into small florets. This way, the salad also looks more like a real potato salad and less like a cauliflower salad.
Once you've added all the other ingredients of a classic potato salad (I'm using my 5 Minute Keto Mayonnaise), it's easy to forget that your keto potato salad is made with cauliflower!
![measured out ingredients including eggs, cauliflower and mayonnaise](https://sugarfreelondoner.com/wp-content/uploads/2020/08/keto-cauliflower-Potato-Salad-step1.jpg)
Ingredients
These are the ingredients you need for low carb potato salad:
- Cauliflower - the fresher, the better. Once it's been lingering in your fridge, it will taste more pungent and intense and just not as neutral any more. We need it to be a blank canvas so it can be disguised as a potato. This is only possible when it's fresh!
- Mayonnaise - I made my own, but you can also use ready-made mayonnaise. Look out for keto mayo brands. They use avocado oil or olive oil in place of vegetable oil.
- Dijon mustard - or another yellow mustard
- Apple cider vinegar - This is my go-to vinegar. It is mild and delicious. You can use white wine vinegar instead. Just be sure to halve the amount as this is sharper in taste than apple cider vinegar.
- Seasonings - You'll need paprika to give the salad colour, garlic powder, salt and pepper
- Add-ins - My faves are spring onion (also called scallions), hard-boiled eggs and fresh chopped chives
See the recipe card for full information on ingredients and quantities.
Instructions
This section contains step by step instructions and photos that show how to make the recipe.
Let's make a keto potato salad! Here are the basic steps. For detailed instructions and nutrition info, scroll down to the recipe card.
![cooking cauliflower florets in a saucepan](https://sugarfreelondoner.com/wp-content/uploads/2020/08/keto-cauliflower-potato-salad-step2.jpg)
Step 1
Remove the leaves and stalk from the cauliflower. Break into florets, chop into small florets and cook them according to your preferred method. Allow to fully cool.
![chopping hard boiled eggs on a wooden board](https://sugarfreelondoner.com/wp-content/uploads/2020/08/keto-cauliflower-Potato-Salad-step4.jpg)
Step 2
Whilst the cauliflower is cooking, hard-boil the eggs. Let them cool, then peel and chop them.
![spiced mayonnaise in a bowl](https://sugarfreelondoner.com/wp-content/uploads/2020/08/keto-cauliflower-Potato-Salad-step3.jpg)
Step 3
Mix the dressing ingredients together in a bowl.
![mixing the cauliflower florets with the dressing](https://sugarfreelondoner.com/wp-content/uploads/2020/08/keto-cauliflower-Potato-Salad-step5.jpg)
Step 4
Add the cauliflower to the mayonnaise and stir through the spring onion, chives and eggs. Option to add more seasoning to taste.
Cauliflower cooking methods
Hob method
Heat a pan with 2 cups of water, bring to the boil on a medium heat. Add the cauliflower and simmer (covered with a lid) for 4-5 minutes. Drain the water. Place on kitchen paper and pat dry as much as possible to remove any water but without smashing the cauliflower.
Steamer method
Fill a pan with 2 inches of water and bring to tthe boil. Add the steamer with cauliflower and steam with the lid on for approximately 5 - 7 minutes then follow the steps in the boil method.
Microwave method
Add the florets to a heatproof bowl with 1 tablespoon of water. Heat on high for 8-10 minutes then follow the steps in the boil method.
Oven method
Place on a baking tray lined with greaseproof paper. Roast with 1 tablespoon of olive oil and pinch of salt. 400F / 200C / 180 fan for about 20 - 25 minutes or until slightly golden. Remove from the oven and allow to fully cool.
Note: If you decide to roast the cauliflower in the oven, it will take on a heartier, slightly nutty flavour. This means it will taste more like cauliflower and less like potato. I love the salad this way, too, but it'll be more of a cauliflower salad than anything else!
Variations
Less calories: For a lighter version, replace half of the mayonnaise with Greek yogurt or sour cream.
Change the herbs: Parsley or dill would also work well in the dressing.
Add crunch: I sometimes add sugar-free pickles (cornichons) or chopped celery.
Serving Suggestion
I often serve keto potato salad the German way with Frankfurter sausages. Of course, it works well with any grilled meat or fish.
You could also enjoy it as a side to a keto hot dog or burger.
![This cauliflower potato salad is quick, simple and super-tasty! Cauliflower is a wonderful low carb replacement for potato. With this keto potato salad you get all the flavours you love in the all-time classic, but none of the carbs. closeup of a fork filled with cauliflower "mock potato" salad](https://sugarfreelondoner.com/wp-content/uploads/2020/08/keto-Potato-Salad.jpg)
Storage
Store low carb potato salad in the fridge for 2-3 days. After that, the cauliflower starts to release liquid and won't taste fresh any more.
This recipe is not suitable for freezing.
More Keto Cauliflower Recipes
- Cauliflower Broccoli Mac and Cheese1 Hours
- Keto Cauliflower Fried Rice12 Minutes
- Cauliflower Popcorn45 Minutes
- Crispy Low Carb Cauliflower Hash Browns30 Minutes
Tried this recipe? Give it a star rating below!
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Recipe
![keto cauliflower "potato" salad topped with chopped chives](https://sugarfreelondoner.com/wp-content/uploads/2020/08/cauliflower-potato-Salad-1200-300x300.jpg)
Keto Cauliflower Potato Salad
from Sugar Free LondonerNote: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
Ingredients
- 1 large head of cauliflower 500g florets
- โ cup mayonnaise 160g
- 1 tablespoon dijon mustard
- ยฝ tablespoon apple cider vinegar
- โ - ยฝ teaspoon paprika to taste
- โ teaspoon garlic powder
- โ teaspoon salt or to taste
- ยผ teaspoon cracked black pepper or to taste
- 2 eggs
- 1 spring onion finely chopped (15g)
- 1 tablespoon chives finely chopped
Instructions
- Remove the leaves and stalk from the cauliflower. Break into florets and chop into small florets about 1 - 1.5 cm.
- In a pan, bring 2 cups of water to the boil. Add the cauliflower florets and cook (covered with a lid) over medium heat for about 4 - 5 minutes. Drain the water. Place on kitchen paper and pat dry as much as possible to remove any water but without smashing the cauliflower. Allow to fully cool. IMPORTANT! (See steamer, microwave and oven method in the recipe notes).
- Bring a second pot with water to the boil. Once it is cooking, lower in the (room temperature) eggs and cook them for 10 minutes. Add 30 seconds if the eggs are fridge cold. Lower them into an ice bath or cool them down under running cold water. Once the eggs are cold, peel and chop into chunks.
- Mix the dressing ingredients together in a bowl.
- Add the cauliflower to the mayonnaise and stir through the spring onion, chives and eggs. Option to add more seasoning to taste.
Kathi D
Lazy person that I am, I just defrost frozen cauliflower and use that. Don't
even need to cook it further.
KS
In step 2, you don't say when to add the cauliflower - after the water has been brought to the boil, or as it's being brought to the boil?
Katrin Nรผrnberger
Thank you for pointing this out - I have added it into the recipe description.
Edi
Hi
I have been so impressed by your cottage cheese suggestions earlier - I have one challenge what would the alternative be for daidy free on this "tempting recipe"
I havent seen a dairy free cottge cheese and thought that woule replace the mayonaise.
Katrin Nรผrnberger
I would not replace the mayonnaise with it in this recipe, but almond cream cheese tastes great and my dairy-free son loves it.
April
I really like faux-tato salad with cauliflower! I haven't made it for quite awhile and I have all I need, so it will definitely be on this week's menu. I usually us more eggs because the salad my mother made had more in it! I use sweet onion also. Love cauliflower Mash also; so I think I'll make a 1/2 salad and a mash also!!
Thank you for great recipes!
Gladys
May I suggest, please.
Instead of cauliflowerโฆ..use tiny cubes of daikon radishโฆ.not red radishesโฆ.the Chinese daikon. Cube into small cubes 1 cm - 1.5 cm cubed.
Boil until very tender.
Then prepare your potato salad.
Cauliflower tastes too much like cabbage and cannot be substituted for potato at all!
Want Keto Rice???
Place cubes of daikon into a processor.
Whizโฆuntil the daikon is the shape and size of rice!
Boil until tender.
Strain.
Add butter and salt and pepper! Use as rice!
Delicious! No cauliflower flavour here either!
Regards,
GladysTorontoCanada
BJ
Can I use raw cauliflower?
Katrin Nรผrnberger
Yes you can, but you will get that sharp taste of raw cauliflower. I prefer mine slightly cooked. It makes the cauliflower taste milder and more like potatoes.
Maud
Lekker, snel, verrassend en makkelijk te maken.
Angela Azmitia
This was amazing!