Creamy Cauliflower Salad (Low-Carb, Dairy-Free)

This creamy cauliflower salad delivers all the satisfaction of a classic potato salad — without the carbs. It’s lectin-free, dairy-free, and keto-friendly. And no, there’s no mayonnaise involved. Just a few wholesome, gut-friendly ingredients come together to create a nourishing and versatile dish that works beautifully as a light lunch, breakfast, side dish for a festive table, or even a quick dinner.

Let’s be honest — most of us love a good potato salad. But while white potatoes are undeniably comforting, they’re also high in carbohydrates and lectins. Of course, there’s room for a healthy potato salad in any balanced diet, but on days when you want to keep things lighter or support your blood sugar, this cauliflower version is a fantastic alternative.

Why Cauliflower Over Potatoes?

Freshly boiled white potatoes have a glycemic index (GI) of around 78 — making them one of the highest-GI foods. Cooling them helps convert some of the starch into resistant starch, which slows sugar absorption slightly — but they still remain a high-GI option.

Cauliflower, on the other hand, has a glycemic index of just 15. It’s a smart choice for anyone managing blood sugar or following a low-carb or ketogenic diet.

I’m not here to banish potatoes from your life — but I am here to offer you a nourishing swap that satisfies your cravings while supporting your health goals. This salad also brings a balance of protein, fiber, and healthy fats to the table, making it a complete, nutrient-dense meal in its own right.

Creamy Without Mayonnaise or Dairy

I love my healthy homemade mayonnaise — but even the cleanest mayo relies heavily on oil, which can quickly increase the calorie count of a dish that uses it generously.

To keep this salad lighter, with less fat and more protein, I skip the mayo and blend one whole boiled egg with extra virgin olive oil and apple cider vinegar. The result is a creamy, tangy dressing that brings richness and flavor, without weighing the salad down.

Below you’ll find the full list of ingredients and a step-by-step guide with photos. A printable recipe card and nutritional information are available at the end of the post.

Ingredients

• 1 medium head cauliflower
• 4 pastured eggs, hard-boiled
• ⅓ cup whole Kalamata olives
• 2–4 spring onions, finely chopped
• 1 heaping tablespoon capers, drained and roughly chopped
• 1 tablespoon fresh dill, chopped
• 2 tablespoons extra virgin olive oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon Dijon mustard
• Sea salt and freshly ground black pepper, to taste

Step-by-Step Instructions

Steam the cauliflower: Break the cauliflower into medium florets and steam until just tender, about 6–7 minutes. Be careful not to overcook — you want them al dente, not mushy. Transfer to a large bowl to cool.

Prepare the dressing: In a small blender or using an immersion blender, combine one of the hard-boiled eggs, Dijon mustard, olive oil, and apple cider vinegar. Blend until creamy. Season with salt and pepper to taste.

Assemble the salad: Once the cauliflower has cooled, cut the florets into bite-sized pieces. Roughly chop the remaining three eggs. Add them to the bowl with the cauliflower, along with the chopped spring onions, olives, capers, and dill. Pour the dressing over and gently toss to combine.

Taste and adjust: Taste and season with additional salt and pepper if needed.

Chill before serving (optional but recommended): For the best flavor, chill the salad for 1–2 hours before serving to allow the flavors to meld. This salad is delicious the next day, so feel free to prep it in advance. Store it in an air-tight glass container in the refrigerator.

Servings and Nutritional Value

You’ll find the estimated nutritional values just below the printable recipe card. These are based on 4 servings — the amount this recipe yields when served as a side dish.

If you’d like to enjoy it as a main meal, simply double the portion. Each larger serving will give you approximately 20g of protein, 26g of carbohydrates (including 10g of dietary fiber), and just 430 calories — making it a nutrient-dense and satisfying option.

I hope you enjoy this salad! If you give it a try, let us know — we’d love to hear how it turned out.

*This post contains affiliated links, which means I get a small commission if you choose to purchase something via one of my links, at no extra cost to you.

Print