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 them to your tastes is essential to the success of this dish.

As a cruciferous vegetable, cauliflower is excellent for health and may reduce your risk of cardiovascular disease.These vegetables are also high in glucosinates, which may protect against cancer.

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.

Ingredients

  • 1 medium head cauliflower (about 4 cups/1 quart florets)
  • 2 eggs (hard-boiled)
  • Salt and pepper to taste
  • 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 tbsp mustard (brown or yellow)
  • 1 tsp lemon juice
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • Optional: 1 to 2 drops hot sauce (or a pinch of cayenne pepper)
  • 2 tbsp relish (pickle or dill, sugar-free or chopped sugar-free pickle)

Preparation

  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. You want them to be fork-tender but not overcooked.

  3. Drain and put the cauliflower into a medium bowl. Chop the egg and add. Toss the cauliflower and egg with salt and pepper.

  4. Mix the ingredients for the dressing: Greek yogurt, mustard, lemon juice, garlic and onion powders, optional hot sauce, and relish—taste for the balance of flavors you like. Add more salt and pepper to taste, if you wish.

  5. Mix the chopped vegetables and the dressing into the cauliflower and egg mixture. Chill overnight.

Variations and Substitutions

Add any other vegetables you like, such as chopped bell peppers, minced jalapeno, or corn.

If you prefer a creamier dressing, try replacing some of the Greek yogurt with olive oil mayonnaise.

Cooking and Serving Tips

  • If you wish, add chopped fresh herbs—chives, dill, or parsley work well.
  • Add a sprinkle of paprika to serve.
  • Make a meal by serving this salad alongside grilled fish or chicken.

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Article Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Pollock RL. The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysisJRSM Cardiovasc Dis. 2016;5. doi:10.1177/2048004016661435

  2. National Cancer Institute. Cruciferous vegetables and cancer prevention. Updated June 7, 2012.