Cauliflower Potato Salad (Keto)

This Keto Potato Salad is made with steamed cauliflower instead of potatoes and homemade garlic yogurt sauce for a light side dish to your summer BBQ.

This is simply the best keto potato salad ever. Once you have tried this version, you will not miss potato salad anymore!

Trimming The Cauliflower

First, trim the cauliflower leaves and remove the cauliflower stems. You can use this for a soup recipe later or discard them.

Then, using a sharp knife, cut the cauliflower into bite-sized florets. Follow my cauliflower-cutting tutorial for more details.

Steaming The Cauliflower

The best way to cook cauliflower for cauliflower salad is to steam the cauliflower florets. I don’t recommend boiling the cauliflower florets for a salad.

The vegetables soak up a lot of water in the boiling process, and it makes the salad watery.

There are two options for steaming cauliflower florets for a salad. I used a steamer, but if you don’t have one, your microwave is also a great option.

For full details on how to steam a cauliflower, read my Steamed Cauliflower Recipe.

Using a Steamer

Place the cauliflower florets into a steamer basket and steam for about 8 minutes until fork-tender.

Using a Microwave

Another option is to bring all the florets into a large microwave-safe bowl. Microwave on high-power (900-1,000W) for 5-6 minutes or until fork-tender.

Cool completely before assembling the salad. It takes about 10 minutes at room temperature to cool the cooked cauliflower.

Making The Salad Dressing

Meanwhile, in a small mixing bowl, combine all the potato salad dressing ingredients: yogurt, mayonnaise, paprika, yellow mustard, garlic powder, apple cider vinegar, salt, and pepper.

Taste and adjust the sauce, adding more vinegar for a tangy sauce or more salt and pepper if needed.

Assembling The Salad

In a large bowl, add steamed cauliflower florets, finely chopped hard-boiled eggs, parsley, dill pickle cubes, chopped celery, and chopped red onion.

Pour the salad dressing into the bowl and stir to combine.

Refrigerating

Of course, you can serve the salad immediately, but to enjoy all the flavors, refrigerate for at least one hour. This gives the sauce time to flavor the cauliflower, and it makes the salad even more delicious.

I recommend cooking the frozen cauliflower florets for only 3-4 minutes for a potato salad. Then, cool down in a colander and wait until all the water steam out.

However, frozen cauliflower tends to be tender, more watery, and less flavorsome than fresh cauliflower.

So it will work well in a potato mock salad but won’t deliver as much flavor and be a bit softer, slightly mushy as well.

Nutrition Facts

You are probably wondering why is a regular potato salad not keto-friendly.

Or, if you are not on a keto diet, why you should swap potatoes for cauliflower to make a healthy potato salad.

Potatoes are very high in carbs and calories. Compared to potatoes, cauliflower contains:

• Fewer carbs
• Fewer calories
• Is diabetes-friendly

Potatoes nutrition per 100 grams:

• 15 grams of net carbs
• 77 kcal

However, cauliflower contains only:

• 3 grams of net carbs
• 25 kcal

That’s the main reason why recipes often swap potatoes for cauliflower, and also because the texture of steamed cauliflower is very similar to potatoes!

Serving Ideas

This cauliflower salad is delicious when served on its own as a main meal with a squeeze of lemon juice and extra fresh herbs on top.

You can also add some fresh jammy eggs on the top for an even more eggy taste.

You can also make this cauliflower salad ahead and bring it to pot-luck, picnics, and barbecues as a side dish to perfectly cooked grilled meat or seafood.

It pairs very well with my 3-Ingredient Steak Marinade to make a simple summer dinner.

Storage

This cauliflower salad can be stored for up to 4 days in the fridge in a sealed container.

If you used frozen cauliflower, you can’t freeze the salad again, or it would become watery.

Frequently Asked Questions

I’ve listed below the answers to the most common questions about this recipe.

More Cauliflower Recipes

I love to create cauliflower recipes as a low-carb dinner or sides to meals. Below I listed many other keto cauliflower recipes for you to try:

Smoked Cauliflower

Keto Roasted Cauliflower

Oven-Roasted Whole Cauliflower Head

Cauliflower Alfredo Sauce

Mashed Cauliflower Recipe

Keto Loaded Cauliflower Casserole

Keto Hummus

Keto Gluten-Free Cauliflower Tots

Keto Cauliflower Mac and Cheese

Keto Buffalo Cauliflower

Keto Rice

Steamed Cauliflower

Have you made this cauliflower potato salad recipe? Comment or review below to connect with me and let me know if you love this recipe!

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Cauliflower Potato Salad

6gNet Carbs

A Healthy Cauliflower Mock Potato Salad using steamed cauliflower as a low-carb swap to potatoes and a creamy yogurt sauce perfect as a keto dinner.

Author: Carine Claudepierre

Prep: 20 minutes mins

Cook: 10 minutes mins

Total: 30 minutes mins

Yield: 6 Servings

Serving Size: 1 Serving

4.94 from 304 votes

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Ingredients

US Customary – Metric

• ▢ 1 large Cauliflower Head trimmed, cut into small florets, about 2 pounds
• ▢ 2 Hard-boiled Eggs cooled, peeled, and chopped
• ▢ ¼ cup Red Onion finely chopped
• ▢ ½ cup Celery Stalks chopped, about 3 stalks
• ▢ ⅓ cup Dill Pickle finely cubed

Salad dressing

• ▢ 1 tablespoon Apple Cider Vinegar
• ▢ ½ cup Plain Greek Yogurt or Sour Cream
• ▢ ¼ cup Mayonnaise I used avocado oil mayonnaise
• ▢ 1 tablespoon Yellow Mustard
• ▢ ¼ cup Fresh Parsley or chives, finely chopped
• ▢ ¼ teaspoon Garlic Powder
• ▢ ¼ teaspoon Paprika
• ▢ ¼ teaspoon Salt

This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

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Instructions

• Cut the cauliflower head into bite-size florets, remove the stems. You should have about 1.8 lb/800g of small florets.
• Place the cauliflower florets into a steamer basket and place the basket into a large pot with 2-inch water at the bottom. Steam the cauliflower for 8 minutes until fork tender. Drain cooked cauliflower florets and set aside 10 minutes to steam out. Meanwhile, prepare the salad dressing.
• In a small bowl, combine all the salad dressing ingredients: apple cider vinegar, yogurt, mayonnaise, yellow mustard, salt, paprika, garlic powder. Set aside in the fridge.
• To assemble the salad, place the cooled cauliflower florets in a salad bowl along with chopped celery, red onion, dill pickle, chopped hard-boiled eggs, and fresh chopped herbs.
• Pour the salad dressing on top and stir to combine evenly.
• Refrigerate the salad one hour before serving to enjoy its best flavors.

Storage

• Store up to 3 days in the fridge in a sealed airtight container.

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Serving Size: 1 Serving

Yield: 6 Servings

Serving: 1ServingCalories: 142.7kcal (7%)Carbohydrates: 9.3g (3%)Fiber: 3.3g (14%)Net Carbs: 6gProtein: 7g (14%)Fat: 9.4g (14%)Saturated Fat: 1.8g (11%)Polyunsaturated Fat: 4.5gMonounsaturated Fat: 2.4gTrans Fat: 0.1gCholesterol: 66.9mg (22%)Sodium: 331.3mg (14%)Potassium: 525mg (15%)Sugar: 4.2g (5%)Vitamin A: 364.7IU (7%)Vitamin B12: 0.3µg (5%)Vitamin C: 71.9mg (87%)Vitamin D: 0.4µg (3%)Calcium: 71.7mg (7%)Iron: 1.1mg (6%)Magnesium: 29.5mg (7%)Zinc: 0.7mg (5%)