Skip the carbs with this probiotic cauliflower potato salad! Easy and egg-free, this low carb and keto-friendly mock potato salad is loaded with roasted cauliflower and herbs for flavor. Enjoy with juicy hamburgers, crispy chicken wings, or on a bed of fresh greens.
Potlucks can be a challengeā¦
Especially if you have food sensitivities or follow a special diet such as Trim Healthy Mama, Low Carb, or Keto.
For your next potluck, consider taking along a dish that almost anyone can eat, like this cauliflower potato salad made with sour cream and chives!
Table Of Contents
What Are Fauxtatoes?
Donāt worry, fauxtatoes arenāt some new genetically-tinkered potato. Theyāre a low carb potato substitute!
If you aim to be calorie-aware, youāll be happy to know cauliflower is a great low calorie alternative to potatoes. (Like our No-Fail Cauli-tatoes!)
If you are not concerned with low carb options, this side dish is still a great choice because it brings great nutritional value!
Of course, thereās almost always an uber-picky cauli-hater who can pick out a tiny piece of cauliflower in a giant bowl of soupā¦ but then again, even they might be fooled!
The reason cauliflower works so well in this mock potato salad is because the texture of cooked cauliflower is quite similar to that of potatoes. The taste of is also relatively mild which allows the flavor of the dressing to shine.
Many people who love real potato salad enjoy this version and report no cauliflower taste!
For the rest of us who love embarking on new taste adventures, cauliflower potatoes a.k.a. fauxtatoes are the answer ā since white potatoes arenāt THM-friendly due to their high starch content which spikes blood sugar and makes it difficult to lose unwanted pounds.
A low carb fauxtato salad, however, wonāt send your blood glucose soaring or make you feel tired and sluggish later! Itās a great way to convince yourself to eat vegetables, too!Ā
Simple, Flavorful, Egg-Free & Probiotic: A Satisfying Trim Healthy Mama Dish!
This cauliflower potato salad uses cultured sour cream instead of mayo, so those with egg allergies can enjoy it too! Since I use full-fat cultured sour cream, it can be enjoyed with any kind of protein (while keeping your carbs low) for a THM:S (Satisfying) meal.
Iāve also added a few cloves of fermented garlic to the dressing of this light, fresh salad for even more probiotic benefits! If you donāt have garlic, simply use fresh, but you may want to use less since fresh garlic is more potent.
Make this salad ahead of time so it can chill for about an hour before serving.
We all know that potlucks are like playing roulette! Whether youāre at home or out, loading up on non-starchy veggies is the way to goā¦ and this time, youāll be prepared with this cauliflower potato salad.
How To Make Cauliflower Potato Salad
Making cauliflower salad is quite easy, but there are a few important steps to follow. Iāll share the basic process to before proceeding with the recipe to give you a roadmap for success with your delicious low carb, Keto-friendly salad.
To make this salad with all its wonderful probiotic benefits, youāll need to prepare (or purchase) fermented garlic and cultured sour cream ahead of time. These are both very easy to make, but youāll need to plan ahead.
If you are new to preparing cultured dairy products, check out Wardeeās weekly cultured dairy routine.
#1 — Chop cauliflower into similar sizes.
This is important as it allows the cauliflower to cook evenly and results in a more uniform texture. Itās the same idea as chopping potatoes to the same size when making potato salad.
If pieces vary in size too much, some will be over-cooked and become mushy while others may remain undercooked and too crunchy. If you take the time to do this step properly, the florets will be done cooking at the same time and also be pleasant to eat!
#2 — Cook the cauliflower.
I prefer to roast the cauliflower for extra flavor. Plus, I find the drier texture of roasted cauliflower to be more reminiscent of cooked potato. It works very work well in this mock potato salad.
I often use frozen cauliflower florets and they turn out just fine. This is helpful because I find myself with bags of frozen cauliflower in the freezer more often than I have fresh cauliflower in the fridge. The great thing is you make it whenever you feel like, if you have frozen cauliflower on hand!
To roast cauliflower, place chopped florets onto a parchment-lined baking sheet and toss with a drizzle of olive oil. Roast in the oven at 400 degrees Fahrenheit for 25 to 30 minutes.
Remove from oven and allow to cool before adding the dressing.
#3 — Make dressing.
While cauliflower is cooling, prepare the dressing by mixing sour cream, garlic, chives, raw apple cider vinegar, sea salt, and cayenne pepper together until well combined.
#4 — Assemble the salad.
This part is easy! Just mix the cooled cauliflower and dressing together.
#5 — Chill for at least 1 hour.
The chilling step is important to achieving the best flavor and most delicious result. It also helps the dressing stick to the cauliflower.
Cauliflower Potato Salad Add-Ins
Most add-ins used in traditional potato salad will work well in this recipe. Start with small amounts and increase to your taste. Here are a few tasty add ins to try:
- Fermented dill pickles
- Sliced boiled eggs
- Diced red onion
- Homemade bacon bits
- Chopped scallions
- Crushed red pepper
- Chopped celery
- Grated cheddar cheese
How To Serve This Cauliflower Potato Salad Recipe
Dishes that go well with potato salad pair beautifully with this low carb version. Cauliflower potato salad is an excellent accompaniment to many meats such as chicken, pork, fish, or beef.
Itās also great served on top of salad greens for a vegetarian option. Serve with other cold main dishes and sides for a picnic lunch or potluck event.
This salad can be served as part of a fancy meal or special dinner, but is also suitable for every day. Spoon alongside roast beef, hamburgers, or sandwiches for a well rounded meal.
Itās a delicious side dish for roast chicken, chicken wings, or Buffalo Chicken.
Cauliflower Potato Salad
This light, fresh low carb cauliflower potato salad uses just a few simple, whole food ingredients. Take it to your next potluck and you'll have at least one THM-friendly dish to enjoy!
Ingredients
- 2 pounds cauliflower florets fresh or frozen, about 8 cups
- 1 to 2 cloves fermented garlic finely minced; or fresh garlic
- 2/3 cup cultured sour cream or regular, in a pinch
- 2/3 cup fresh chives snipped; or dill
- 2 teaspoons raw apple cider vinegar or lemon juice
- 1/2 teaspoon sea salt
- 2 to 4 pinches ground cayenne pepper optional
Instructions
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Preheat oven to 400 degrees Fahrenheit.
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Chop cauliflower into uniform pieces.
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Roast or steam* cauliflower until tender.
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To roast, place chopped florets onto a parchment-lined baking sheet and toss with a drizzle of olive oil.
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Roast in oven for 25 to 30 minutes.
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Remove from oven and allow to cool before adding the dressing.
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Combine sour cream, garlic, chives, apple cider vinegar, sea salt, and cayenne pepper in a small bowl. Mix well.
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In a larger mixing bowl, combine the cooled cauliflower and the sour cream dressing. Mix well.
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Refrigerate at least 1 hour before serving for best flavor.
Recipe Notes
*How To Steam Cauliflower
Since cooking cauliflower in water yields a very wet result, steaming or roasting it is preferable.
Do you have an Instant Pot? It'll make quick work of cooking the cauliflower for you!
- Simply steam the cauliflower in a bowl on a trivet for 2 to 3 minutes (3 to 4 for frozen), then NPR (natural pressure release).
- Drain any excess water, then lay to cauliflower to dry on a cookie sheet. The water will evaporate as it cools.
- Once cool, chop up any large pieces so they're all uniform in size.
Check out these other amazing cauliflower recipes!
Have you tried cauliflower in place of potatoes before?
This post was originally published and written by Dawn Yoder on 8/18/17. It was updated and republished on 5/11/20.
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I wonder how plain Greek yogurt would be in place of the sour cream? š