Wednesday, July 7, 2010

Low Carb Cauliflower "Potato" Salad, A Great Healthy Recipe!

Here's a fun summertime barbecue recipe that's healthier and much lower in fat and carbs than the usual potato salad. Tastes great and goes very well with lean burgers on the grill! This is a recipe that will stay with me for life. I won't ever make regular potato salad again when I can have this much more nutritious recipe instead.

Cauliflower "Potato" Salad

2 and 2/3 cups steamed cauliflower
3 scallions (green onions), white and green parts, chopped
1/4 cup finely diced celery
1 hard boiled egg, chopped
3 Tbsp light mayonnaise
1/2 Tbsp yellow mustard
1/4 tsp salt
1/8 tsp black pepper
sprinkle of dill

If you are starting with a head of fresh cauliflower, you can quarter it and steam it for about 15 minutes, or until the cauliflower is tender. Texture is key here; you want it to be about the same texture as cooked potatoes would be for potato salad. Not too firm, and definitely NOT mushy. Use a fork to test it as it cooks. As soon as it is tender, remove from the heat and rinse in cold water for several minutes until the cauliflower is all cold. Then set on paper towels to drain, and pat dry if necessary. You don't want it to be wet when you add ingredients.

Chop the cauliflower into small bites (like potatoes in potato salad). Place in a bowl with the scallions, celery, and eggs. Gently toss together. Then add the mayo, mustard, salt and pepper; fold together gently with a spatula until well combined. Sprinkle a little dill over the top. Cover and chill for at least an hour.

This recipe makes two very large ( 1 1/2 cup) servings or four smaller 3/4 cup servings.
One large serving (half the recipe) contains:
140 calories
11 g carbs
9 g fat
7 g protein
So, 1/4 recipe (3/4 cup) has 70 calories, 5.5 g carbs, 4.5 g fat, 3.5 g protein.

The breakdown for Medifast is:
1/2 recipe yields 1 full Green (3 veg servings), 1/6 Lean, and under 2 1/2 condiments.

*notes: I thought it could use a little more salt, maybe some onion powder; season to taste. If you can stand some extra calories/Lean serving, I think adding another hard boiled egg would be great! Whatever you use to season YOUR potato salad, you can use in this recipe; some ideas are Dijon mustard instead of yellow, chopped Dill pickles or pickle relish, paprika, or a slice of crumbled, crisp bacon. I actually needed some extra protein when I ate these as leftovers the next day, so I added another chopped egg and some chopped dill pickle and it was fabulous! Enjoy!


Alanna Kellogg said...

Love-love-LOVE this idea, Lyn! I was going to make coleslaw for a birthday bash tonight but now now, I'm making this!! Thanks for the inspiration!

Paula Rodriguez said...


This looks really good.

Deedah said...

Looks amazing! I'm going to try that on vacation next week! I can't say enough how much I love your low-carb recipes. My parents both have type 2 diabetes and have been warned about carbs and sugars for years. Only recently have they taken those warnings to heart. I've been using some of your recipes and they love them too!

Lori Ann said...

Looks great!! I also love the Medifast conversion, as I am about to start the program next week.

Jenn (Jenn's Menu and Lifestyle Blog) said...

That looks YUMMY! I love potato salad, and cauliflower. Great idea, I'm going to try it!


Lanie Painie said...

that looks amazing!

kellyO said...

Wow! That salad looks great. I'll be making it for sure!

Fatina George said...

That looks delicious! After 4th of July, my MIL wanted me to take home potato salad but I couldn't do it, even tho I wanted to.

Dinah Soar said...

It looks fabulous Lyn!

JoAnne said...

Made it for dinner tonight! Added a little crumbled bacon as we're not really dieting and I have to say - I love it!

Neesha said...

Okay. That looks outstanding. I have a brunch to go to on Sunday, I'm making this!

Christie said...

I do like cauliflower - I'll be saving this recipe to have a go sometime soon! Thanks!

Linda said...

I love salads myself - and that looks tasty! We still can't sacrifice a little tastiness for a diet. You can try this, too.



1 garlic clove
3 tablespoons fresh lemon juice
3/4 teaspoon salt
1/2 teaspoon black pepper
1/4 cup extra-virgin olive oil
1 (15- to 19-oz) can cannellini or other white beans, drained and rinsed
1 (1-lb) seedless cucumber (usually plastic-wrapped), quartered lengthwise and cut
crosswise into 1/3-inch-thick slices
1 lb tomatoes (3 medium), cut into 1-inch pieces
1 1/2 cups loosely packed fresh flat-leaf parsley leaves
2 (6-oz) cans tuna packed in oil (preferably olive oil), drained


Mince garlic and mash toMore recipes are a paste with a pinch of salt using a large heavy knife. Whisk together garlic paste, lemon juice, salt, and pepper in a small bowl, then add oil in a slow stream, whisking until combined well. Let stand at room temperature 10 minutes.

Gently toss beans, cucumber, tomatoes, and parsley with half of dressing. Transfer to a platter or bowl and arrange tuna on top, breaking up any large pieces with a fork. Drizzle remaining dressing over tuna.

There are also healthy recipes here which you can save for lunch. They're low-carbs, low cholesterol and definitely tasty. :)

Tammy said...

Holy crap this looks so good....and I NEED a good substitute for potato salad, since that little dish can be my downfall at EVERY cookout! Can't wait to try it...thanks for sharing the recipe and the pic!

beerab said...

You should make an e-cookbook! Your recipes always look soooooo good!

Anita said...

I have made cauliflower potato salad many times. This is wonderful and tastes so much like real potato salad you won't miss the potato's. Been doing Low Carb for 7 years. This way of eating works.

Anonymous said...

How much more lean would I need?

Lyn said...


you would need 5/6 Lean. So if the rest of your Lean is chicken breast, that would be 5 ounces.

Anonymous said...

I am paleo, but do not count the fat/calories. I added some homemade mayo and bacon bits. Otherwise, this was EXCELLENT!! Made it for a last minute get together, and everyone raved about it. So glad I found this.

golden27 said...

Big gas factor in this recipe even though it is good

Lyn said...


LOL, well, I've never gotten gassy from cauliflower so I'll take your word for it :)

golden27 said...

It is of the cabbage family...just beware. :-)

Dee said...

This is a brilliant recipe, thank you for sharing! I'm going to include a link on my Break Out The Skinny Girl blog under the foodie stuff page, hope that's okay! Best regards, Dee :)

Richard GREGG said...

I made this last night and it was delicious.. Thanks for the inspiration