Table of Contents[Hide][Show]
Cauliflower… it makes the perfect potato substitute.
Seriously!
If you served this “potato” salad to your family or guests, they won’t know the difference. Or, if they do, they’ll love it just as much.
We’ve got another great “potato” substitute recipe: Cauliflower Mashed “Potatoes”
You simply must give both of these recipes a try. You’ll love them and so will your blood sugar levels!
And by the way, don’t be scared of eating eggs, and the yolks, too. Cholesterol in foods does not influence cholesterol in your body. This is one of the biggest myths in nutrition.
Cauliflower “Potato” Salad Recipe
Cauliflower "Potato" Salad
Ingredients
- 1.1 lb cauliflower
- 1 scallions (spring onions) - finely sliced
- 4 egg - hard boiled
- 1/4 cup mayonnaise - or add more if you like it extra creamy
- 1 teaspoon dijon mustard
Instructions
- Cut the cauliflower into bite sized chunks, place into a boiling steamer for 5-7 minutes until soft but not mushy. Check it with a fork at 5 minutes to test it. If it needs a bit of extra time, leave it for an additional 1-2 minutes.
- Chop or mash the hard boiled eggs and place in a large mixing bowl with the cooled cauliflower; add the rest of the ingredients and stir until well combined.
- Serve on it's own or with a side of chicken, fish, or meat patties for a highly satisfying meal.
Notes
- Add more mayonnaise for extra creaminess
- Add salt and pepper to season
- Add diced red bell pepper (capsicum) for added sweetness
- Add diced ham for a protein and flavor injection
- Add a little chilli powder to spice it up
- Add a pinch of onion and garlic powder
- Use yellow mustard instead of dijon
- Use half mayonnaise, half mashed avocado
- Put a twist on it with any herbs or spices of your choice.
Featured Cooking Class
Learn how to cook this recipe by watching the cooking class below – it’s super easy!
Please pin, tweet or share this delicious recipe. :)
Kitchen Tools
A steamer is absolutely an essential kitchen item. There are many electric steamers available these days, or like we prefer, use a traditional tiered steamer.
Attractive salad bowls always make serving food fun and more appetizing. Nice serving spoons are always handy for shared meals. And of course, no kitchen would work without a set of knives
Please pin, tweet or share this delicious recipe with others. :)
Doug
I’m a bit confused on the nutritional count. Is it for one serving—that is, half the recipe? Or for the whole two servings?
It’s very clever how the website allows changing the number of servings to adjust the recipe amounts, but the kcal, carbs, protein, fat, etc don’t change. So, which is what?
Thank you for the awesome website and sample recipes!
Jedha: Nutritionist (MNutr)
Recipe nutrition facts are for one serve. So if the recipe says 2 serves or 4 serves, the facts are still per serve.
Joni
I haven’t made this–yet, but looks great! I’m inclined to use Avocado Mayo rather than mayonnaise, but I better check/compare the macros first.
Emily - Dietitian (MS, RD)
Avocado mayo is generally a fine, and healthy, substitution. Let us know how it comes out!
Gerald Pepper
Going shopping tomorrow. Will definitely get( ingredients for
Cauliflower salad(have been diabetic since about 1985).
Donna
I fed 3 people with this recipe (as a side dish) plus have about 2 servings left over. I think the calorie count is way too high. I added up the calories in the ingredients and can come up with about 230 per serving if the recipe was just 2 servings. As a side dish this is really low cal if 4-5 servings per recipe, 115 or less. I added celery, more green onion, a little home canned zucchini relish, a little yellow mustard with Dijon and dill. This came out delicious and a fairly good knock off on potato salad.
Jedha: Nutritionist (MNutr)
Yes, the cauliflower salad is great and like you’ve done, can be altered with many additions and flavors!
Loei
How far in advance can I make this? After it’s made how long can I store it in the fridge?
Lori
Thanks in advance
Malorie: Dietitian (MS, RD, CLT)
Hi Loei,
This will keep in the fridge for 3-4 days once prepared. Hope you enjoy it!
Lynda
I like your cauliflower recipe. I’ve been on a low carb diet for years now – to be honest in the last 2 years I’ve taken liberties with carbs far beyond what I would have allowed myself in my early ‘banting’ (that’s what we call it in South Africa) days. But my blood sugar levels have been a bit alarming of late, and I’ve decided to take low carb seriously again. Thanks for your recipes. I’ll definitely keep an eye open for your recipes. Lynda
Emily - Dietitian (MS, RD)
We are glad you enjoyed! We have plenty of recipes available on the blog, or you may consider joining us as a member if you are looking for even more recipe ideas!
Tanya Bennett
I have not had a chance to try these recipes but I will. Thanks a bunch.
Elaina
I like to put dill pickles in my potato salad, would they work with this version
Jedha: Nutritionist (MNutr)
Yes Elaina, they would work great!
Maxine
Hello
I am Vegan. Is there a substitute for the eggs? I use Veganaise which is a substitute for mayonnaise but I need a substitute for eggs. Thank you.
Jedha: Nutritionist (MNutr)
You could try mashing some tofu through it Maxine.
Jen
Jeddah,
Omg you are amazing. I am so happy and relieved to find someone out there who is willing to help those of us who have been searching for help and answers for healthy eating. THANK YOU!
Jedha
Thanks Jen!! Glad you enjoy our info and recipes.
jim
James, I have not tried it yet but do have it on my shopping list. I think it will work well. I do think it will require watching when we cook it because the frozen as I remember is a little smaller than I make it. If you get ot it before I do let us know how it comes out. When I’m in that part of the store I’m going to pick up some frozen peas and try adding them to one of my “special mixes”.
James
Has anyone tried this with frozen cauliflower? It sounds like a great recipe and I’d like to have it as an option for a side dish on short notice.
Jedha
I haven’t tried it James, but think it would work well.
jim
I finished this today. I got 4 servings out of what I made. Today I added a few olives, a cut up half sour pickle, some ham cubes, a little more mayo and a squirt of horseradish sauce. It made a great lunch. Adding more mayo did make it taste more like potato salad. I’ve felt for a long time that potato salad was a good excuse to use mayonnaise. I will definitely make this base salad again – soon. I see many great lunches in my future with it.
Jedha
Yes, a very versatile meal Jim. Glad you’ve found a new menu addition you enjoy.
jim
I made this the other day since cauliflower has become my new best friend. I don’t view it as a substitute for potato salad but just a great cauliflower salad. I didn’t have scallions so I just made it very plain. The first meal I finely diced some onions and found them a little overpowering for it. Today I cut up green olives and added them. That was OMG great. I just see endless possibilities for simple variations. I also chose to keep mine a little more to the crunchy side unlike potato salad would be. I also think I made it a little light on the mayo which I think helps the cauliflower taste to come through better.
Debbie
What is the serving size for the carbs listed on the cauliflower potatoe salad ?
Jedha
As the recipe says at the top, serving size is 2 people. If eating it with other foods, you can stretch this out to 4 people, that works well too.
Kris
Hi Jedha
Just looking at the cauliflower salad recipe and wondered if there was a specific brand of mayonaise to use or a home made one to be sure of the sugar content?
Thanks
kris
Jedha
You’ll find that most mayonnaise uses a little sugar but not enough to influence the carbohydrate content – most of them will be 0 g carbs per serve. Homemade will always be best because you can control the ingredients but if purchasing check the labels, choose one with the least amount of ingredients, ingredients you can recognize and no sugar where possible. And if it is olive oil based it will be better quality.