This healthier gluten free potato salad is perfect for picnics and barbecues. Replacing potato with cauliflower is a Low Carb Diet trick I learned a decade and a half ago.
No Potato Salad
Have you made potato salad using cauliflower instead of potatoes?
Swapping in cauliflower, a fiber rich food, results in a far more nutrient dense gluten free potato salad that’s also low carb.
The low carb diet has worked well for me because it burns fat, stabilizes blood glucose levels, and incorporates so many nutrient rich foods.
Low Carb Recipes
Along those lines, the health benefits of a low carb diet are plentiful.
What Is Low Carb Food?
What is low carb food? I focus on consuming protein, along with low glycemic vegetables, and fat while eliminating high carb processed foods.
Cauliflower Potato Salad
In my cauliflower potato salad, I trade high carb potatoes for fiber rich, nutrient dense cauliflower.
These types of win-win swaps and nutritionally dense unlocks are key to my cooking!
Cauliflower Recipes
When it comes to low carb vegetarian recipes, my No Potato Salad checks all the boxes –easy, healthy, and delicious.
Ready to eat in just twenty minutes, and a busy mom’s dream, my favorite cruciferous vegetable, cauliflower, is the star of the show here.
Cauliflower Carbs
| Calories | Carbs | Fiber | Net Carbs | Protein | Fat | |
| Cauliflower (1 cup) | 27 | 5g | 3g | 2g | 2g | 0g |
Cauliflower is a fantastic superfood that I eat regularly in a variety of ways.
High Fiber Food
Naturally high in fiber and vitamins B and C, it also contains phytonutrients and glucosinolates that help protect against cancer.
Cauliflower Rice Recipes
This versatile vegetable is also an optimal swap for high carb rice. Here are some of my cauliflower rice recipes:
No Potato Salad
Ingredients
- 1 head cauliflower
- 2 stalks celery, diced
- 1 small red onion, finely chopped (about 3-4 tablespoons)
- 1 tablespoon parsley, finely chopped
- 2 large hard boiled eggs, diced
- 2 tablespoons primal kitchen mayo
- 1 tablespoon dijon mustard
- ½ teaspoon celtic sea salt
Instructions
- Chop cauliflower into small florets (½ inch)
- Steam cauliflower on the stove until fork-tender, not more or a stronger “cauliflower” smell develops
- Allow cauliflower to cool then place in a large bowl
- Add celery, onion, parsley and egg
- Stir in mayonnaise, mustard and salt
- Serve
Equipment
Celiac Disease Self Care
Wondering how it all started? Living the life of a gluten free pioneer hasn’t always been easy.
I was diagnosed with celiac disease in 1998, and at that point, gluten free recipes were incredibly hard to find.
I knew I’d need to create my own.
Gluten Free Recipes
Another issue? So many gluten free recipes use unhealthy ingredients.
For example, the majority of gluten free breads and baked goods are made with high carb ingredients such as rice flour, potato starch, and corn meal.
Since I’m conscious of the advantages of gluten free and low carb diets, I use flours and ingredients that are full of healthy fat, fiber, and protein.
Is Potato Salad Gluten Free?
You don’t have to ask is potato salad gluten free with my No Potato Salad because, yes, it’s gluten free and it’s low carb, too!
Low Carb Dinner Ideas
Here are more of my healthy gluten free recipes for you and yours to enjoy.
They’re far healthier and more nourishing than their Standard American Diet (SAD) counterparts, but just as tasty.
Whether you need a recipe for vegetable salad, easy dinner recipes with chicken, or easy recipes for dessert, I’ve got you covered below with plenty of simple solutions for healthy eating.
Rosemary Chicken with Lemon
This fresh and flavorful marinade for chicken recipe has hints of garlic, fragrant rosemary, and zesty lemon.
A few minutes on the grill, and you’ll be serving savory Rosemary Chicken with Lemon for dinner.
After one bite, this recipe for grilled chicken breast will become part of your regular rotation.
Fresh Friseé Salad
The best salads are those thrown together with whatever fresh leafy vegetables I have on hand from the garden or farmers’ market, but this one is so good we make it again and again.
This colorful and nutrient rich salad with radicchio, friseé, butter lettuce, and arugula is also next level delicious because of my homemade salad dressing recipe.
Shaken together with ease, the dijon mustard and red wine vinegar are the tangy cherry (tomato) on top of this Fresh Friseé Salad.
Asparagus Salad with Tomatoes and Basil
When you’re looking for an asparagus recipe, salad doesn’t always come to mind. This keto side dish is full of fresh garden ingredients and can be prepared in under 15 minutes.
My Asparagus Salad with Tomatoes and Basil complements any entree, and for those of you with a nightshade allergy, it’s every bit as delicious if you leave out the tomatoes.
Fruit Salad Recipe
When you have a fruit salad recipe that’s so simple to pull together, the hardest part is deciding on the fruit medley to use.
I often prepare my Simple Fruit Salad with organic yogurt, adding a bit of vanilla. The combinations are endless and the result, deliciously healthy.
Ice Cream Sandwich Recipe
My recipe for the best chocolate chip cookies along with vegan vanilla ice cream that’s homemade is a match made in heaven!
My Ice Cream Sandwich recipe has been a family favorite since the boys were little.
Back in the day, I made assembling these healthy frozen treats an interactive activity for the boys and their friends, setting out a toppings bar with gluten free sprinkles, coconut flakes, chopped nuts, mini chocolate chips, and more to coat them.
This activity was a huge hit at our end of the season baseball parties and is one of my absolute favorite recipes for summer, but it’s so incredible we make it all year round!
Firecracker Popsicles Red White and Blue
The best way to cool down on a hot day? A healthy homemade popsicle!
Simple and refreshing, my Firecracker Popsicles Red White and Blue are made with 4 all natural ingredients, –coconut milk, strawberries, blueberries, and honey.
For a low carb pop, swap out the honey for Swerve.
Take note though, Swerve is a low carb keto sweetener that’s not on the menu for me. To find out why read What’s the Best Sweetener for the Keto Diet.
BBQ Recipes
The season is upon us for outdoor gatherings and celebrations.
I hope one of these delicious and nutritious recipes I shared will be at your next BBQ with healthy sides. Need more inspiration? Check out my Gluten Free BBQ menu!
This No Potato Salad recipe is an oldie but goodie from the archives. I first shared it in 2009.
Gergana Ivanova says
What a great salad!! I just made it and love the taste. I am not a vegetarian but have a family of vegetarian friends and always try to come up with a nice meal when they come visit. I am sure they will love this salad!
Larisa says
Elana, thank you so much. Lovely salad.
julie says
This looks soooo yummy! BUT I cannot have soy and its in the veganaise. Does anyone have a suggestion for a sub?
Thanks!
pennie says
veganaise has a mayo without soy – I can not have soy and found this at central market (like whole foods) in Austin, Tx . I’ll bet whole foods has it also.
Hope you find it.
Thomas says
Veganaise does make a soy-free version. I found it at my local Sprouts grocery store.
Celia says
I cannot consume soy, corn, egg, so mayo is out in any form. I found a recipe by Wardee Harmon ( http://gnowfglins.com/2009/07/29/probiotic-potato-salad/ ) that I really like, it uses yogurt or kefir cheese as the base. I’ve made it with potatoes, but I will use this recipe with cauliflower soon, I’m sure it will be great.
Kelly says
Making your own Mayo is so easy to make I’ve been making my own for over 2 years now
anthea says
sunflower mayonnaisea
Jacqui says
Oops! I wish I would have seen this recipe earlier this summer! I love potato salad, but using cauliflower sure eases any guilt. I have a head of cauliflower in the fridge — I’ll try the recipe tomorrow!
Ericanortman says
Love this recipe!
Fiona says
Delicious!! I made this yesterday and loved it. My husband, who at first scoffed at the idea of a ‘no potato’ potato salad, also loved it. All the ingredients work very well together. The only change I made was to use regular mayo but other than that I did everything as directed and I will definitely be making this recipe again. Thank you, Elana!
KarenW says
This is now on my 4th of July menu!
TeeDee says
I made this recipe using my own homemade mayo and two more hard-boiled eggs and hubby loved it (I did too, but I was most concerned about him liking it since he was a potato salad freak! :) Now, he prefers this by a mile, so thanks a million for sharing, Elana…
Mollie says
OOH I can not wait to try this as spring approaches. It would also be great with shrimp salad, egg salad, tuna salad…you get the idea. I’m definitely on the smashed cauliflower band wagon, but have yet to branch out. Thanks for the great ideas!
bob says
Thank you for this recipe. I was craving potato salad for so long after I found out I could’t eat potatoes anymore. Never thought of subbing cauliflower!