Per serving:210 calories, 5 g protein, 5 g carbohydrates, 16 g fat
Ingredients
1 head cauliflower
4 large hard-boiled eggs
1/3 cup mayonnaise
1/2 cup sour cream
1 Tbsp Dijon mustard
1/4 tsp garlic powder
Salt and pepper to taste
1 celery stalk
Tarragon and green onions for garnish
Directions:
Remove cauliflower leaves and cut into small florets.
Bring a pot of heavily salted water to boil and add cauliflower. Cook for eight to ten minutes until soft but firm, similar to texture of a baked potato.
Remove cauliflower florets from water and pat dry with paper towels to remove excess moisture.
In a large bowl, mash boiled eggs with a whisk.
Add mayonnaise, sour cream, mustard, garlic powder, salt, and pepper to taste. Mix well.
Slice celery stalk and add to mixture along with cooked cauliflower.
For extra flavor and freshness, garnish with tarragon and sliced green onions.
Recipe tips:
Add diced grass-fed bacon for a more savory taste.
Include a splash of lemon juice to introduce citrus flavors.
Fresh dill, parsley, or chives can be used as garnish instead of tarragon.
Apple cider vinegar can be substituted for mustard.
Use frozen cauliflower if fresh options aren’t available.
Serve this salad with dill pickles or jalapeño-flavored pork rinds for a satisfying crunch.
Every chef and home cook knows that potato salad is a classic side dish and a staple at any summer barbecue or picnic.
However, original recipes are loaded with carb-heavy ingredients and additives that can quickly kick you out of ketosis.
Fortunately, this Cauliflower “Potato” Salad mimics the texture and taste of traditional potato salad without significantly contributing to your daily net carb count.
Why you’ll love this keto-friendly recipe
This low-carb Cauliflower “Potato” Salad recipe is an excellent keto-friendly replacement for classic potato salad.
With just 35 minutes of prep time, it's a quick and convenient dish to serve alongside barbecued meat or to meal-prep for busy weeks.
This dish includes eggs, which offer plenty of nutrients and protein, making this salad a delicious and healthy meal option.
"Eggs are rich sources of essential nutrients, including B vitamins, vitamin D, choline, folate, and iodine, alongside high-quality protein," explains Dr. Berg. "These dietary components are crucial for healthy brain and memory functions while promoting the body's energy metabolism."
The mayonnaise and sour cream provide creaminess without sacrificing flavor, while the Dijon mustard and garlic powder add a zesty kick.
Garnishing this dish with celery, tarragon, and green onions enhances the visual appeal and adds layers of freshness.
While this cauliflower dish may not be your mom's potato salad recipe, it's a delicious and nutritious alternative you won't regret trying.
Benefits of cauliflower on keto
Besides its versatility and ability to mimic the texture of high-carb foods such as potatoes, cauliflower is a keto-approved vegetable with numerous health benefits.
Research published in Nutritional Composition and Antioxidant Properties of Fruits and Vegetables found that cauliflower contains various essential nutrients, including powerful antioxidants such as glucosinolates, phenols, and carotenoids.
These natural plant compounds are known as phytochemicals and may play a vital role in lowering the risk of chronic health issues such as cancer and heart disease.
The study further revealed that adding cauliflower to your diet can help fight oxidative stress and inflammation within the body.
Cauliflower is also considered a food with low energy density. This means it contains significantly fewer calories compared to its volume, making it an excellent choice for those on a calorie-restricted diet.
It’s also a rich source of dietary fiber and has a high water content, promoting satiety and aiding digestion.
What to serve with Cauliflower “Potato” Salad
This Keto-Friendly Cauliflower “Potato” Salad is an excellent side dish for any meal, as it pairs well with various savory dishes.
Here are some delicious options that complement this dish flawlessly.
Tuna Salad Sandwich
If you enjoy tuna salad but avoid high-carb bread, this Tuna Salad Sandwich recipe might just become your new favorite.
This recipe uses Keto Bread, which is made from almond flour and other keto-friendly ingredients, creating a bread alternative perfect for making low-carb sandwiches.
Serve the tuna sandwich alongside a generous helping of low-carb "potato" salad for a satisfying lunch or light dinner option.
This recipe combines a juicy beef patty with crispy bacon, fresh lettuce, and tomato slices. Serve it with Cauliflower “Potato” Salad for an indulgent yet nutritious meal.
The dry rub adds a burst of flavor to the succulent pork ribs, making it the perfect protein-packed dish to pair with keto-friendly cauliflower salad.
Keto Fried Chicken
Who said you can't enjoy fried chicken on a keto diet? This Keto Fried Chicken recipe offers all the crunch and traditional flavor while keeping carbs to a minimum.
Coated in whey protein powder instead of wheat flour, these crispy chicken pieces are a decadent addition to any meal, especially when served with this delicious Cauliflower “Potato” Salad.
Packed with ground beef, cream cheese, and cheddar cheese, this dish will satisfy all your comfort food cravings while staying low-carb.
Serve it with a side of low-carb Cauliflower “Potato” Salad for a mouthwatering and well-rounded meal.
Storing tips
For maximum freshness, store this keto Cauliflower “Potato” Salad in an airtight container in the refrigerator. However, ensure to consume it within four days to maintain its texture and flavor.
If you prefer to garnish the cauliflower salad with fresh herbs such as tarragon and green onions, consider adding them before serving, as they may wilt while refrigerating.
It’s recommended to store the dressing separately, then toss it with the salad just before serving to prevent sogginess.
Additionally, if you're meal prepping, consider dividing the salad into individual portions for convenient grab-and-go meals throughout the week.
Key takeaways
Unlike real potato salad, which is loaded with starchy carbs, this recipe contains only five grams of net carbs per serving.
This Cauliflower “Potato” Salad pairs well with various keto-approved dishes, such as bunless burgers, ribs, sandwiches, and fried chicken.
FAQ
1. How many carbs are in Cauliflower “Potato” Salad?
This recipe contains just five grams of carbs per serving, making it a tasty alternative to classic potato salad, which can have as much as 30 grams of carbs per serving.
2. Can you make Cauliflower “Potato” Salad ahead of time?
Yes, you can make this salad in advance. However, to maintain freshness, it's best to add the dressing and fresh herbs just before serving.
3. Is cauliflower a good substitute for potatoes?
Yes, cauliflower is an excellent potato substitute, especially for those seeking to limit their carb intake.
It has a similar texture to potatoes and other starchy vegetables and can be used in various dishes, including salads, casseroles, and even as a replacement for mashed potatoes.
4. Is cauliflower healthier than potatoes?
Cauliflower is generally considered a healthier option than potatoes, as it’s lower in calories and contains significantly fewer carbohydrates.
In addition, cauliflower contains beneficial nutrients such as vitamins B6, C, and K.
5. Can I have cauliflower on keto?
Yes, cauliflower is keto-approved. It’s a low-carb vegetable rich in dietary fiber and nutrients, making it an excellent choice for those on a low-carb diet.
