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Cauliflower Potato Salad (Keto)

4.74 from 71 votes
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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!

Keto Cauliflower Potato Salad
Table of contents

You don’t have to love cauliflower to fall in love with this cauliflower potato salad!

It doesn’t taste like cauliflower at all, but it makes your potato salad healthier, low in carbs, calories, and so refreshing for summer!

What Is Cauliflower Potato Salad?

A cauliflower potato salad, also known as cauliflower mock potato salad, is a low-carb version of the traditional potato salad using steamed cauliflower instead of potatoes.

It’s the perfect keto salad to serve as a side dish to summer BBQ or light lunch.

How Many Carbs In Potato Salad?

A classic potato salad is made with potatoes, a very high-carb vegetable.

Each serving of classic potato salad would bring at least 30 grams of net carbs.

So the only way to make a keto-friendly potato salad is to actually remove the potatoes while keeping the same taste and texture.

Keto Potato Salad

How To Make Keto Cauliflower Potato Salad

It’s very easy to make a cauliflower salad that tastes like your favorite potato salad with steamed cauliflower instead of potatoes.

All you need to make this salad are a few ingredients:


  • Head of Cauliflower – Cauliflower is one of the lowest carb vegetables. Learn how to cut it into small florets.
  • Hard-boiled eggs – You can follow my Air Fryer Hard Boiled Eggs Recipe for perfectly hard-boiled eggs every single time. For a vegan version, don’t add eggs. Learn why eggs are keto-friendly.
  • Red onion
  • Celery
  • Dill pickles
  • Greek Yogurt or sour cream or dairy-free coconut yogurt. Learn why Greek yogurt is keto-friendly.
  • Mayonnaise – avocado oil mayonnaise is my favorite choice. It contains healthy fat and tastes delicious, adding a rich texture to the sauce. You can also use olive oil mayonnaise.
  • Apple cider vinegar or white vinegar.
  • Yellow mustard
  • Fresh parsley 
  • Garlic powder
  • Paprika
  • Salt and pepper

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.

How to trim Cauliflower Head

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.

How to make Cauliflower Potato Salad


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.

Cauliflower Keto Potato Salad

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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!

Cauliflower Mock Potato Salad

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.


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.

Can Frozen Cauliflower Be Used In The Cauliflower Potato Salad?

You can use frozen cauliflower to make this salad. In fact, frozen cauliflower is already blanched, which means it has been quickly cooked in boiling water before being frozen.
So you don’t need to cook it very long to make your salad.

Is Cauliflower Salad Healthy?

As mentioned above, cauliflower mock potato salad is a healthier version of the traditional potato salad for many reasons.
First, since cauliflower is a keto low-carb vegetable with 5 times fewer carbs than potatoes, it won’t raise your blood sugar levels fast.
It means it won’t trigger the same cravings for carbs after eating this salad.
Also, because cauliflower is high in fiber and water vegetable, it keeps you full for a very long time.
Finally, if you are looking at the calories you eat daily, cauliflower is a winner as well with 3 times fewer calories than potatoes per 100 grams!

Keto Potato Salad

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Keto Cauliflower Potato Salad

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.
Prep: 20 minutes
Cook: 10 minutes
Total: 30 minutes
Yield: 6 Servings
Serving Size: 1 Serving
4.74 from 71 votes


  • 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
  • cup Dill Pickle finely cubed

Salad dressing

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


  • 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.


  • Store up to 3 days in the fridge in a sealed airtight container.
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Nutrition1 Serving
Yield: 6 Servings


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

About The Author

Carine Claudepierre

Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.

I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.

I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet

Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!

All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.

Browse all my recipes with my Recipe Index.

I hope that you too find the recipes you love on Sweet As Honey!

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    11 Thoughts On Cauliflower Potato Salad (Keto)
  1. 5 stars
    Merci, Merci, Merci!!!! Votre site sur l’internet est incroyable. Tous les recettes que j’ai faites etait fantastiques. Hmm mon francais est horrible. J’utilise pas et je le perde.

    Those of you navigating this website for the first time have found the right one. Become a member and you will not be disappointed but rather relieved with the wealth of material that is contained within this website and an eagerness to try a new phenomenal recipe.

  2. Loved this recipe. It had the true taste of potato salad. It took a minute to get used to the texture of cauliflower over potatoes, but it was delicious and tasted almost the same. I’m happy to make it over and over to avoid unneeded carbs. Thank you for creating and sharing this recipe!

  3. 5 stars
    I made this the other day and it was perfect. I added some green and orange peppers to give it some color. It was perfect. Thank you for the recipe

  4. 4 stars
    This is recipe is for salad lovers in a healthier version than the potatoe salad because cauliflower is a very healthy vegetable I like the idea of a potatoe salad with the cauliflower vegetable alot

  5. 4 stars
    I love this idea of a potato cauliflower salad because cauliflower is a very healthy vegetable and a salad like this one you can then eat cauliflower with mayonnaise and other ingredients, potatoes are more fattening to eat

  6. 5 stars
    Very tasty, I really enjoyed this recipe. I was able to enjoy it without a spike in my blood sugar


The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only.

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