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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!
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.
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:
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.
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.
Here’s what you’ll need to make this delicious summer side:
Makes 6 servings
For salad:
For sauce:
1. 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.
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.
7. 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.
9. 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.
10. Add the chopped fresh dill and stir until the ingredients are combined well and coated evenly.
11. 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.
Looking for more clean eats for grilling season? Try these Black Bean Burgers, Summer Salsa, or Baked Zucchini Fries.