Keto Cauliflower Notato Salad

As the weather turns warm and picnic and barbeque season is upon us, certain recipes stoke fear in your Keto heart. How are you supposed to make a potato salad that you can actually eat?

There’s no need to show up empty-handed. Whip up this super fast Keto cauliflower notato salad for your next warm-weather gathering.

Are Potatoes Really That Bad?

As anyone who has ever eaten the perfect french fry can attest, potatoes aren’t evil.

They even have some redeeming qualities beyond their oh-so-tempting taste.

Potatoes are a great source of amino acids, vitamins, and minerals. Unfortunately, they also have some less desirable features, especially for Keto.

The glycemic index of potatoes is high. The starchy vegetable sends your blood sugar soaring with each bite.

Another issue with potatoes lies in the fact that most people consume them in their least nutritious forms. Be honest, what comes to mind when you think about potatoes?

If the answer is fries and chips, you’re not alone. You can see why potatoes can sometimes get a bad rap.

Another concern with potatoes is saponins, which are toxins that are present in some plants that may cause leaky gut issues.

But, again, the biggest drawback to eating potatoes is their adverse effect on blood sugar. If you’re following a Keto diet to manage a health condition such as diabetes, it’s even more important to keep these tubers off your plate.

What About Sweet Potatoes?

Good question. If you’re following a paleo diet and just want to clean up your eating, sweet potatoes are a great alternative to white potatoes.

They are a very nutritious option if you work out intensely and need additional carbs. This article can tell you more sweet potatoes from the paleo perspective.

However, (big however), sweet potatoes are not appropriate for Keto. They simply have too many carbs to keep your ketosis on track.

This article breaks down the reasons sweet potatoes aren’t a good choice for Keto. Fortunately, you can find other foods to fill your potato void.

How to Make Keto Potato Salad

This ridiculously simple, yet satisfying potato salad uses cauliflower in place of potatoes.

Cauliflower’s mild taste makes it an excellent stand-in for the starchy potato. It’s also great at soaking up the flavors around it.

For this recipe, you’ll just lightly cook the cauliflower before tossing it with mayo, mustard, and chives.

Even More Keto Side Dishes

Potatoes are one of the most common side dishes, so you might be at a loss for a new go-to recipe to replace your fries, baked potato, or mashed potato.

Get your scrolling finger ready – this site has tons of great Keto side dishes for you to try. There’s everything from creamy crab dip to cornbread muffins.


The Keto answer to potato salad


  • 1 head of cauliflower, broken into florets
  • 2 Tablespoons of chives (6 g), finely diced
  • 1/4 cup (60 ml) of mayo
  • 2 teaspoons (10 ml) of mustard


  1. Boil or steam the cauliflower florets until tender. Run immediately under cold water to cool. Then drain well.
  2. Toss the florets with the chives, mayo, mustard, and salt and pepper.


All nutritional data are estimated and based on per serving amounts.

Net Carbs:  4 g


  • Calories: 136
  • Sugar: 4 g
  • Fat: 12 g
  • Carbohydrates: 8 g
  • Fiber: 4 g
  • Protein: 3 g