Cauliflower Potato Salad: A Clean Twist on the Summer Classic

Cauliflower Potato Salad: A Clean Twist on the Summer Classic

Love the taste of potato salad, but not what it does to your blood sugar? Then you’ll want to try this Cauliflower Potato Salad. This clean summer side delivers those classic potato salad vibes, without the glucose spike. And since it’s vegan, low-carb, keto, and cleanse-approved, just about anyone can enjoy it!

by Mindy Palmer

Love the taste of potato salad, but not what it does to your blood sugar? Then you’ll want to try this Cauliflower Potato Salad. This clean summer side delivers those classic potato salad vibes, without the glucose spike. And since it’s vegan, low-carb, keto, and cleanse-approved, just about anyone can enjoy it!

Featuring cauliflower, fresh dill, and a creamy cashew dressing, this mock potato salad is mayo-free, blood-sugar friendly, and completely crave-worthy. Whether you’re headed to a summer potluck, BBQ, or 4th of July picnic, this faux potato salad is sure to be a hit. Once you have a taste, you won’t miss those potatoes one bit.

A Healthier Spin on Potato Salad

Potato salad is hands down one of the most popular sides for grilling season. Unfortunately, most potato salad recipes can be hard on your blood sugar—and your waistline. 

That’s why we’ve given the summer classic a clean makeover. So you can enjoy that traditional potato salad taste while sticking to your clean lifestyle. 

Here’s a look at some of the ingredients in this lightened-up, low-carb version:

Cauliflower: the perfect low-carb potato swap

For this dish, we’ve swapped the potatoes for cauliflower: our favorite low-glycemic stand-in. Cauliflower is a non-starchy vegetable with a glycemic index (GI) of 15. Because of this, it’s often used as a low-carb alternative for rice, pizza crust, and mashed potatoes

Potatoes, on the other hand, fall into the high glycemic category. Their GI index can range anywhere from 56 to 89, depending on the type of potato and how it’s prepared. 

When you eat high glycemic foods like potatoes, it can trigger a glucose spike. Unfortunately, a glucose crash soon follows, which can tank your energy and mood. Eating more non-starchy veggies, like cauliflower, is an easy way to keep your energy and glucose levels balanced

Yet cauliflower boasts many impressive benefits beyond that. It’s low in calories and rich in fiber, antioxidants, and essential nutrients like vitamin C, K, folate, and choline. And like other cruciferous vegetables, it promotes detox. It contains an anti-inflammatory compound called sulforaphane that supports your body’s natural detoxification system. 

Creamy cashew dressing

When you think of potato salad, you likely think of mayonnaise—and lots of it! But mayonnaise isn’t the healthiest option. It’s calorie-dense, high in saturated fat, and often contains inflammatory seed oils. 

Seed oils are high in omega-6 fatty acids, which can contribute to inflammation when overconsumed. Mayo also contains eggs, one of the most common allergens. That’s why they’re excluded from the elimination stage of our detox program.

Instead, this cauliflower potato salad gets its creamy texture from cashews. When soaked and blended, they mimic the flavor and consistency of mayo, while delivering essential nutrients. Cashews are a good source of healthy fats, protein, and are rich in minerals like copper and magnesium.

Cauliflower Potato Salad Ingredients

Cauliflower potato salad in white bowlHere’s what you’ll need to make this delicious summer side:

  • Cauliflower: You’ll need one large cauliflower head, cut into bite-sized pieces. Feel free to save the stem and add it to your next smoothie!
  • Red onion: Adds a peppery kick and a little bite to this salad.
  • Celery: Gives this salad a delicious, crunchy texture. 
  • Dill pickle: Delivers that classic potato salad flavor. Opt for organic brands with no added sugar. 
  • Fresh dill: This herb adds bright, grassy notes and makes a beautiful garnish. 
  • Cashews: A plant-based, egg-free sub for mayo that creates a similar creamy texture. 
  • Lemon juice: Adds a tart, tangy flavor to the dressing, along with a dose of Vitamin C.
  • Garlic: Provides extra flavor along with anti-inflammatory and immune-boosting benefits. 
  • Apple cider vinegar: Gives the dressing a zesty kick. 
  • Dijon mustard: Adds a sharp bite to round out the flavor profile. Look for organic brands with minimal ingredients.
  • Pickle juice: Gives the dressing an extra zing while adding a dose of electrolytes. If you’re watching your sodium intake, feel free to omit it. 
  • Sea salt: Brings out the flavors of the other ingredients and adds trace minerals.

Cauliflower Potato Salad Recipe

Cauliflower potato salad ingredients on wooden boardIngredients

Makes 6 servings

For salad:

  • 1 large head of cauliflower
  • 1 tbsp avocado oil (or olive oil)
  • 2 stalks of celery
  • ¼ cup red onion, finely chopped
  • ⅓ cup dill pickle, chopped (about 1-2)
  • 3 tbsp fresh dill, chopped

For sauce:

  • 1 cup raw cashews 
  • ½ cup water
  • 1 clove garlic
  • 2 tbsp lemon juice
  • 2 tbsp dijon mustard
  • 1 tbsp avocado oil (or olive oil)
  • 1 tbsp apple cider vinegar
  • 2 tsp pickle juice (optional)
  • ½ tsp sea salt

Directions

Soaking cashews in bowl of hot water1. Soak the cashews in a bowl of hot water for at least 30 minutes. This helps the cashews blend more easily for a smoother, creamier texture. If you’re short on time and have a high-speed blender, like a Vitamix, you can skip this step.

2. Preheat the oven to 400°F. Wash your cauliflower and pat it dry. Cut it into small, bite-sized pieces, roughly the same size. This helps them cook evenly to avoid any crunchy or mushy pieces. 

Raw cauliflower pieces on baking sheetRoasted cauliflower pieces on baking sheet

3. Place the cauliflower onto a large baking sheet. Drizzle with the avocado oil and toss to coat evenly. Sprinkle with a little sea salt and black pepper. 

4. Cook in the oven for 25-30 minutes, until the pieces are fork tender and just starting to brown. 

5. While you’re waiting for the cauliflower to cook, you can chop the celery, red onion, and dill pickle. 

6. Once the cauliflower is done, remove it from the oven and allow it to cool while you prepare the sauce. 

Cashew mayo ingredients in blender7. Rinse the soaked cashews in a colander and place them in a blender. Add the water, garlic, lemon juice, dijon mustard, apple cider vinegar, avocado oil, pickle juice, and salt, and process until smooth and creamy. 

8. If you have trouble blending, add a tablespoon of water at a time. You want the sauce to be thick and creamy, but pourable. 

Blended cashew mayo sauce in blender9. Once the cauliflower is cool, add it to a large mixing bowl along with the red onion, celery, and pickles. Then, pour the cashew sauce into the bowl.

Pouring cashew sauce into glass bowl over cauliflower potato salad ingredients10. Add the chopped fresh dill and stir until the ingredients are combined well and coated evenly. 

Stirring cauliflower potato salad with wooden spoon11. You can serve this cauliflower potato salad immediately. Or for extra flavor, place it in the fridge to chill for at least 30 minutes. This helps the sauce stick to the veggies and allows the flavors to meld.

12. When ready to serve, garnish with a few sprigs of fresh dill and a sprinkle of paprika (if not cleansing). Enjoy!

13. Store any leftovers in the fridge in an airtight container for up to three days. 

Cauliflower potato salad in white bowlLooking for more clean eats for grilling season? Try these Black Bean Burgers, Summer Salsa, or Baked Zucchini Fries

Sources:

  1. Cauliflower | Glycemic Index Guide 
  2. Glycemic index of potatoes commonly consumed in North America | Journal of the Academy of Nutrition and Dietetics
  3. Sulforaphane—A Compound with Potential Health Benefits for Disease Prevention and Treatment: Insights from Pharmacological and Toxicological Experimental Studies | PMC