Cauliflower "Potato" Salad Recipe

Cauliflower Potato Salad in a bowl
Laura Dolson
Total Time: 36 min
Prep Time: 30 min
Cook Time: 6 min
Servings: 8

Nutrition Highlights (per serving)

60 calories
2g fat
6g carbs
6g protein
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Nutrition Facts
Servings: 8
Amount per serving  
Calories 60
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0g 0%
Cholesterol 48mg 16%
Sodium 95mg 4%
Total Carbohydrate 6g 2%
Dietary Fiber 2g 7%
Total Sugars 3g  
Includes 0g Added Sugars 0%
Protein 6g  
Vitamin D 0mcg 0%
Calcium 64mg 5%
Iron 1mg 6%
Potassium 325mg 7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Cauliflower is so versatile it's becoming the go-to veggie twist for many traditional recipes for rice, potato, and even meat dishes. You can make this potato salad swap recipe using the same kinds of dressing, spices, etc, that you'd use in regular potato salad. In fact, as potato salad recipes vary greatly, adjusting it to your own taste is important to the success of this dish. Be sure to get your potato salad to the right texture by thoroughly cooking the cauliflower. You may find steaming the cauliflower, as opposed to boiling, creates a better potato-like consistency.


  • 1 medium head cauliflower (about 4 cups/1 quart florets)
  • 2 eggs (hard-boiled)
  • 1 medium stalk celery (minced, including leaves)
  • 1/2 cup ​green pepper (chopped)
  • green onions (chopped, green and white parts)
  • 1/2 cup Greek yogurt (plain, fat-free)
  • 1 tablespoon mustard (brown or yellow)
  • 1 teaspoon lemon juice
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • Optional: 1 to 2 drops hot sauce (or a pinch of cayenne pepper)
  • 2 tablespoons relish (pickle or dill, sugar-free or chopped sugar-free pickle)
  • Salt and pepper to taste
  • Optional: fresh herbs


  1. Break or chop the cauliflower into smallish florets of a similar size. If the pieces are too big, they're difficult to cook so that they have the right "bite" and flavor—the outside tends to overcook.

  2. Microwave the florets in a covered container with a small amount of water, or steam them on the stove. I've never tried boiling, but cauliflower tends to hold on to water, so I'm a little skeptical. You want them to be fork-tender (a fork slips in easily), but not overcooked (avoiding the stronger smell and flavor which develops with longer cooking).

  3. Drain and put the cauliflower into a medium bowl. Chop the egg and add. Toss the cauliflower and egg with salt and pepper. I like quite a bit of pepper, and it does seem to take a surprising amount of salt, but this would be to taste (but you won't really know until you've got the dressing in there.)

  4. Mix the ingredients for the dressing (mayo, lemon juice, spices, relish, etc.). Taste for the balance of flavors you like. Mix the chopped vegetables and the dressing into the cauliflower and egg mixture. Add chopped fresh herbs if you wish - chives, dill, or parsley work well, but I've even used mint for something different. Garnish with the herb, or sprinkle with paprika. Chill overnight.

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