If you’re looking for a keto friendly potato salad substitute, this Cauliflower Salad recipe fits the bill! This salad is loaded with garlic and herb flavor, but contains no mayonnaise or sour cream. It’s perfect for summer picnics and holidays. This salad is low carb, gluten free and dairy free. 

The recipe for Keto Cauliflower Salad

This recipe for Keto Friendly Cauliflower salads made with steamed cauliflower, sautéed garlic slices, green onions, parsley, and basil. The dressing has an avocado oil base with white wine vinegar, mustard, and a touch of red pepper flakes. 


I based this recipe off of a recipe for Garlic-Herb Potato Salad the I found in the July 2021 issue of Real Simple magazine. I loved the idea of using crispy thin slices of garlic and loads of herbs in a potato salad. The problem for those of us who choose to eat low carb was, of course, the potatoes!


Keto Cauliflower Salad in a serving bowl.


Can you have potatoes on a keto diet?

While I love potatoes, unfortunately, they are loaded with carbohydrates. This can make it impossible to include them in ketogenic or even a low carb diet in a meaningful way.


I don’t really like to think of foods as “keto” or “not keto” because the amount eaten can make a huge difference. For example, a quarter cup of diced carrots might kick most people out of ketosis, but if that quarter cup is in a soup recipe with six servings, the carb count per serving won’t be high enough to have the same effect.


When we look a the nutritional value of potatoes, a medium (2.25-3.25 inches in diameter) potato has 37 grams of carbohydrate (32 grams net carbs). That means that just one potato has more than the entire carb allowance for many who maintain a keto lifestyle. Because of this high carb content, potatoes do not work well on a low-carb or keto diet.


Taking a bite of cauliflower salad.

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Can I make cauliflower salad ahead of time?

Not only can you make this salad ahead of time, but you should! There is something about a night in the fridge that makes this salad even better. As my mother used to say, the flavors get to know one another. 


If you don’t have time to make it ahead of time, try to give it at least an hour or two in the fridge before serving. This gives the steamed cauliflower time to chill completely and the flavors may not have time to become best friends, but they might at least become acquaintances. 


Some cauliflower on a serving plate.


What do I serve with cauliflower salad?

I like to serve this cauliflower salad with the same foods I would pair with potato salad. It works wonderfully with grilled meats like steak, or our Easy Grilled Dijon Mustard Pork Tenderloin. I also like it with our Grilled Marinated London BroilGrilled Rosemary Lemon Chicken, or even these Low-Carb Easy Grilled Jalapeño Burgers.


This salad serves nicely as a veggie as well as a carb substitute. While you don’t really need another vegetable, you might enjoy it with a simple vegetable like steamed green beans, a simple salad, or this low carb coleslaw from Dr. Davinah’s Eats.


Final words

I hope this salad makes your summer get-togethers more memorable and special. You might find you like it even more than potato salad! Enjoy!



Missing potato salad? Our keto friendly version is loaded with garlic-herb goodness, but is made with cauliflower instead of potatoes.

5 from 5 votes

Cauliflower Salad (Keto "Potato" Salad)

This Cauliflower Salad recipe makes a keto friendly potato salad substitute. This salad is loaded with garlic and herb flavor, and perfect for summer picnics and holidays. This salad is low carb, gluten free and dairy free. 

Course Salad
Cuisine American
Keyword keto cauliflower salad, keto potato salad, keto salad dressing
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 6
Calories 196 kcal
Author Annissa Slusher


  • 1 head cauliflower cut into small florets, stem diced
  • 4 green onions white parts diced, green parts sliced
  • 1/2 cup avocado oil
  • 4 cloves garlic
  • teaspoon red pepper flakes
  • 3 tablespoons white wine vinegar
  • 1 tablespoon whole grain mustard
  • ¼ teaspoon black pepper freshly ground
  • 2 tablespoons parsley chopped
  • ¼ cup basil leaves stacked and sliced
  • teaspoon sea salt


  1. Steam the cauliflower until it reaches the desired tenderness. To do this, pour a few inches of water into the bottom part of a steamer pot. Place over high heat and bring to a boil. Place the cauliflower into the steamer basket. Sprinkle lightly with sea salt (about ⅛ teaspoon). Cover the basket and place over the simmering water. Cover the pot and turn heat to low. Steam 5-7 minutes, or until the cauliflower reaches the desired tenderness. Rinse with cold water and set aside.

    steaming the cauliflower chunks.
  2. While cauliflower steams, heat a medium skillet over medium-low heat. Add avocado oil. When hot, add garlic slices saute, stirring frequently, intil light brown. Use a slotted spoon to transfer to a paper towel lined plate. Season lightly with ⅛ teasooon sea salt. Set aside.

    Browning the garlic slices.
  3. Add the chopped white and light green parts of the onions and the red pepper flakes to the skillet. Cook over medium heat until onion is softened--about 1 to 2 minutes. Remove skillet from heat and tranfer the onion, pepper flake and oil mixture to a large bowl. Let cool for about 10 minutes.

    Cooking the white part of the green onions.
  4. Whisk vinegar into the oil mixture until it becomes slightly creamy. Whisk in the mustard, 1 teaspoon sea salt, black pepper and chopped parsley.

    Making the dressing for the keto potato salad.
  5. Add the cauliflower, green scallion slices, and basil leaves. Fold to combine. Cover and refrigerate until ready to serve.

    Adding the herbs and cauliflower to the dressing.
  6. Top with garlic slices right before serving.

    Cauliflower Salad ready to serve.
Nutrition Facts
Cauliflower Salad (Keto "Potato" Salad)
Amount Per Serving (0 cup)
Calories 196 Calories from Fat 171
% Daily Value*
Fat 19g29%
Saturated Fat 2g13%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 13g
Cholesterol 0mg0%
Sodium 572mg25%
Potassium 182mg5%
Carbohydrates 6g2%
Fiber 2g8%
Sugar 2g2%
Protein 2g4%
Vitamin A 5%0%
Vitamin C 77%93%
Calcium 6%1%
Iron 4%22%
Net Carbs 4g
* Percent Daily Values are based on a 2000 calorie diet.