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.
Low carb keto recipes are all about being a bit creative. Of course this mock potato salad does not contain a single potato. But I promise, 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.
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 flavour. I have used it as a mash on my low carb fish pie and it works a treat in these Low Carb Cauliflower Hash Browns.
In this salad, the key is to get a similar texture to potatoes by cooking the cauliflower for longer. We're not looking for a crunchy bite here. We want the cauliflower to be soft and fluffy.
I'm also breaking the cauliflower into small florets. This way, the salad also LOOKS more like a real potato salad. There's truth in that German saying "You eat with your eyes"!
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!
On top of being a clever potato replacement, cauliflower also has a bunch of health benefits. It's a good source of fibre and one serving contains 100% of the recommended amount of vitamin C! (source: WebMD)
Cauliflower potato salad ingredients
These are the ingredients you need for this low carb potato salad:
cauliflower (the fresher the better!)
mayonnaise
dijon mustard
apple cider vinegar
spices: paprika, garlic powder, salt, pepper
hard boiled eggs
spring onion (scallions) and chives
How to make Keto potato salad - step by step:
1.) Remove the leaves and stalk from the cauliflower. Break into florets, chop into small florets about 1 - 1.5 cm and cook according to your preferred method. Allow to fully cool. IMPORTANT!
Cauliflower cooking methods
Hob method
Heat a pan with 2 cups of water, bring to the boil on a medium heat and boil (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
Place the cauliflower in a steamer with 2 inches of water in the bottom of a pan. 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!
2.) Whilst the cauliflower is cooking, boil the eggs until hard boiled. 13 - 15 minutes. Run under the cold water tap to cool down and peel. Chop into chunks.
3.) Mix the dressing ingredients together in a bowl.
4.) Add the cauliflower to the mayonnaise and stir through the spring onion, chives and eggs. Option to add more seasoning to taste.
Recipe Notes and Variations
You’re probably thinking, why is your keto potato salad bright yellow, Katrin? Well, it depends on the oil you use and on the colouring of the egg yolk in the mayonnaise. If you use avocado oil, the mayonnaise will be bright yellow. A light olive oil will make it paler.
Of course, the addition of dijon mustard and paprika also adds colour. But it's exactly these ingredients that make the salad so darn tasty!
I'm using my homemade mayonnaise in this recipe, but you can use a shop bought one instead. Look out for brands that don't use inflammatory vegetable oils as a base.
I've mentioned it earlier already: do make sure you're using extra fresh cauliflower. Once it's been lingering in your fridge for a week, 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 disguise as potato. This is only possible when it's fresh!
For a lighter version, you can replace half of the mayonnaise with full fat yoghurt or sour cream.
Chopped fresh parsley would also work well in the dressing.
What to serve with a low carb potato salad
Serve this cauliflower potato salad the German way with Frankfurter sausages, or with any grilled meat or fish.
Alongside a crunchy green salad, it also works exceedingly well with a "naked" burger!
I have also enjoyed this dish with mixed roasted vegetables (peppers, aubergine, courgette, fennel) for lunch.
How to store keto potato salad
Store this salad in the fridge for 2-3 days. After that, the cauliflower starts to release liquid and won't taste fresh any more.
More keto cauliflower recipes:
- Keto Cauliflower Egg Fried Rice
- Low Carb Keto Cauliflower Popcorn
- Keto Cauliflower And Broccoli Mac and Cheese
- Crispy Low Carb Cauliflower Hash Browns
Tried this keto potato salad recipe? Give it a star rating below!
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Recipe
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
- ⅔ cup mayonnaise
- 1 tablespoon dijon mustard
- ½ tablespoon apple cider vinegar
- ⅓ - ½ teaspoon paprika to taste
- ⅓ teaspoon garlic powder
- ⅓ teaspoon salt or to taste
- ¼ 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.
- Heat a pan with 2 cups of water, bring to the boil on a medium heat and boil (covered with a lid) 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).
- Whilst the cauliflower is cooking, boil the eggs until hard boiled. 13 - 15 minutes. Run under the cold water tap to cool down and peel. 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.
Notes
Place the cauliflower in a steamer with 2 inches of water in the bottom of a pan. Add the steamer with cauliflower and steam with the lid on for approximately 5 - 7 minutes. Microwave method
Add the florets to a heatproof bowl with 1 tablespoon of water. Heat on high for 8-10 minutes. 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.
Nutrition
Gladys
May I suggest, please.
Instead of cauliflower…..use tiny cubes of daikon radish….not red radishes….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.
Whiz…until 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 Nürnberger
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 looks amazing! Will make tonight