Tuesday, June 23, 2015

Skinny "Potato" Salad Alternative

Bowl of potato like salad made from cauliflower

Got cauliflower? Make my homemade skinny potato salad alternative. 
Homemade potato salad is a special treat that most everyone loves, but despite how good it tastes some of us don't love eating all those carbs from the potatoes! With my skinnier version, you can cut the carbs way down by omitting the potatoes and substituting cooked cauliflower for the potatoes! It's genius!

The recipe tastes great, satisfies you yearning for potato-like salad, but is made with the great low carb impostor ( cauliflower) . Yes, once again cauliflower instead of starch like in my cauliflower crusted pizza, cauliflower breadsticks, cauliflower fried rice. ! This recipe can be ( and should be) made in advance, so it is a perfect to serve or bring to a BBQ. As with all of my recipes, it is gluten free and depending on the type of mayo you use, it can be vegan or vegetarian.

I love this recipe because it is packed with fiber from the diced raw veggies, packed a rainbow of health giving antioxidants, and lots of nutrients!

  • Half red potatoes and half cauliflower 
  • All red potatoes- If you are not into the cauliflower and don't care about the carbs, you could still make this recipe as a strictly a delicious potato salad. 
  • All Cauliflower as the base- my way 

The uncooked diced vegetables add an interesting flavor and a nice crunch !

One large cauliflower makes a crowd size bowl! Looks like confetti! The picture below is about 1/3 of the recipe

**The secret is to allow the finished product to cool in the refrigerator for a minimum of 4 hours ( overnight is better) to allow the flavors to mingle and strengthen. 

glass bowl filled with cauliflower salad
This is 1/4 of the recipe 

1 large cauliflower, washed and cut into medium chunk size flowerettes
1 cup of diced celery
1/2 cup diced organic carrot
1/2 cup of diced red pepper
1/2 cup of chopped scallions
1/4 cup of chopped fresh dill
1/2 cup frozen peas ( thawed for 10 minutes) ( I didn't have any)
1 cup of vegan or regular mayonnaise ( use light mayo if desired)
Salt and cracked pepper to taste
Optional: 2 chopped hard boiled eggs

Steam the chunks of cauliflower in a steamer basket until soft but not mushy
While the cauliflower is steaming, cut all of your vegetables
When the cauliflower is done, remove and set in a bowl to cool for 5 minutes
After 5 minutes, add the diced celery, carrot, red pepper, scallions, and frozen peas.
Mix in the mayonnaise and toss vegetables well.
Then add the fresh chopped dill and mix into the salad.
Add salt and pepper to taste.
optional: If you are a garlic fan- you can add some pressed garlic ( I didn't)
** place in the refrigerator for at least 4 hours or overnight to allow flavors to mingle.
Serve cold

My notes: If you want to cut the calories down even more, you could try using 1/2 cup light mayo and 1/2 cup Greek yogurt instead of the cup of mayo. ( test a small section with the Greek yogurt to see if you like it first- it makes it tangy and not as much like potato salad-it's different but good)
The cup of mayo covers about 10-12 servings cutting the fat content way down per serving.

white chopped cauliflower in a sauce pan

chopped veggies on a cutting board
proportions of chopped veggies in the photo may not be exact

Cauliflower and dill salad in a glass bowl
This is so good!

Skinny potato salad alternative in a bowl

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Food is my passion. I am gluten intolerant, busy. and strive for a healthy balanced lifestyle. It has taken me many years to come up with easy healthy recipes that meet gluten free, vegetarian and real food standards. On my blog I share my journey, my struggles, my discoveries, and my new recipes. I hope you find ideas, resources, and recipes that will be helpful to you. Come Back soon.

Author: Judee Algazi
Pin It Please leave a comment so I know you stopped by. Scroll down to the end of the post and click on comments.


  1. Made this last night but did not cube the carrots....just peeling them for a nice look in the salad. I knew my hubby wouldn't enjoy chunks of raw carrots. I felt my head of cauli was small so I just guessed at the amounts of other things and it worked perfectly. My whole head made about the size of your 1/3rd so it worked fine.
    Why didn't I think of this before?. Perfection! Thanks. This is now a staple in my home!!

  2. Peggy,
    Glad this worked out for you and that you and your hubby enjoyed it. I just ate the last of mine and I think after 2 days, it was even better!

  3. Replies
    1. Gigi,
      Well said! Cauliflower is so good in so many recipes!

  4. I cannot wait to make this salad.....both my husband and I love potato salad, but not all of the carbs! And both of us are crazy for cauliflower!

    1. Oh Roz,
      I hope you and your husband enjoy it! It's a nice salad for a BBQ and easy to make

  5. Hey there Judee,
    What a great idea! My new way of eating discourages potatoes so this is the perfect way to get something like potato salad without all the carbs. I've pinned to share with others. Thanks!

    1. Carol,
      Thank you for stopping by and commenting. So glad you like the idea of substituting cauliflower for potatoes!
      I just started following you on G+

  6. This looks really good. Potato salad is a family favorite in my house. Thanks for sharing your recipe at the #AnythingGoes Link Party.

    1. Sandy,
      It is a little different, but tastes good and you save all the calories and carbs!

  7. Thanks for sharing on the Healthy Living Link Party. We appreciate it.

    1. I appreciate that you host the weekly healthy living link party. I'll be there next week. Thanks

  8. Whoo sounds tasty :)

    Thanks for sharing at Creative Mondays

    1. Thanks Claire and thanks for hosting creative Mondays and sharing everyone's posts on Twitter !

  9. The addition of the cauliflower sounds yummy. Can't wait to try this! Thanks for sharing with SYC. Pinned.

    1. Hi Jann,
      Thanks for stopping by. I hope you will enjoy this usual cauliflower dish as much as we do.

  10. Hi Judee. This is a great recipe and it looks absolutely delicious! Thank you so much for linking up to Thriving on Thursdays. It was such a pleasure to have you visit. I'm featuring this post at tomorrow's party. Hope to see you again.

    Anne xx

  11. Hi Judee,
    Wow what a great Potato Salad, it looks awesome! Thank you so much for sharing with Full Plate Thursday and have a great day!
    Come Back Soon,
    Miz Helen

  12. Superb looks Amazing Potato salad .


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