Low Carb Roasted Cauliflower “Potato” Salad
If you’re looking for a low carb side dish this summer, I think you’re going to love this Low Carb Roasted Cauliflower “Potato” Salad! It’s so simple to make using roasted cauliflower, celery, red onion, and a creamy herb dressing, is super flavorful, vegan, and a great low carb option to traditional potato salad.
It has been a very hot summer so far here in Ohio 🥵. Don’t get me wrong, I love me some potatoes! But sometimes with the heat I’m not in the mood for carb-heavy dishes. But if we’re being honest, summer is potato salad season! And who doesn’t love a good potato salad?! So, I wanted to come up with a low carb “potato” salad that is light and fresh, but tastes like potato salad minus all the heavy carbs.
My kids immediately said, “this tastes like potato salad!” so I guess that means mission accomplished, because my kids don’t lie when it comes to whether or not they like my recipes 🤣. And spoiler alert! They ate it all! So you know it’s a good recipe when they’ll eat cauliflower, celery, and red onions.
Why I Love Cauliflower
Cauliflower is one of the most versatile vegetables in a vegan diet. You can use cauliflower to make pasta, soup, macaroni and cheese, “steaks”, and casseroles to name a few!
The flavor of cauliflower easily adapts to the dish you’re using it in, and in this particular recipe- making potato-less salad taste like potato salad, minus the starchy texture. I think you’re going to love the flavor of this diabetic-friendly recipe!
Cauliflower is also low in carbohydrates and has a low glycemic index (GI) value, meaning that the carbohydrates in cauliflower are digested and released into the bloodstream gradually, which can help control blood sugar. This means that cauliflower is a great option for people with diabetes. Cauliflower is also a good source of fiber, vitamins, and minerals, which can help regulate blood glucose levels and improve diabetic health.
How To Make This Mock Potato Salad
Wash and cut the cauliflower, removing the leaves and stem, so that only medium-sized florets remain.
Arrange the cauliflower florets onto a large parchment-lined baking sheet. Drizzle with 3 tablespoons of olive oil, sprinkle with dried oregano, basil, and salt.
Roast in the oven for 25-30 minutes, tossing occasionally to ensure all sides of the cauliflower florets get nice and golden brown.
The Dressing
Next, make the dressing by whisking all of the dressing ingredients together in a small bowl.
The dressing is adapted from the dressing used in this Simple Vegan Roasted Potato Salad made in collaboration with Orchids and Sweet Tea and is so so good!
While the cauliflower is roasting, slice the celery and dice the red onion. Set aside. You may also buy pre-sliced and diced celery and red onion to cut back on meal prep time if desired!
When the cauliflower is done roasting, place it into a large bowl and allow it to cool for about 10-15 minutes. Add the celery, onion and dressing. Toss to combine, season with salt and pepper, to taste, and serve!
How To Enjoy This Faux Potato Salad
This salad is best enjoyed the same day at room temperature or chilled. You can enjoy it as a side dish in place of potato or pasta salad alongside your plant-based burgers, hotdogs, brats, or chicken. You can enjoy this Low Carb Roasted Cauliflower “Potato” Salad as a meal all on its own, or for some added protein you can add crispy tofu!
Store any leftover salad in an airtight container in the fridge for up to 3 days.
Can I Use Fresh Herbs Instead of Dried Herbs?
I used dried herbs or partially dried herbs in this cauliflower salad, but you can use fresh basil, oregano, and dill if you’d like!
Note: Because dried herbs have a stronger, deeper flavor than fresh herbs, you will need to use more fresh herbs than the recipe calls for.
Optional Add-ins
I kept this potato salad very simple and of course vegan and gluten-free, but if you consume eggs, you could add hard boiled eggs to this “potato” salad.
You could also add some plant-based bacon, maybe even tofu bacon, coconut bacon, or carrot bacon.
Let me know what you think about this easy mock potato salad recipe down below in the comments section, as well as giving it a five rating ⭐️⭐️⭐️⭐️⭐️ so that others can discover this Low Carb Roasted Cauliflower “Potato” Salad recipe! Tag me on Instagram, Facebook, or Pinterest if you make it!
If You’re Craving Real Potato Salad…
Smoked Paprika Dill Potato Salad
Bring this delicious dairy-free, vegan, gluten-free side dish to your next cookout. This Smoked Paprika Dill Potato Salad puts a smokey spin on traditional potato salad and is made healthier by using avocado in the creamy dressing!
Simple Vegan Roasted Potato Salad
This Simple Vegan Roasted Potato Salad is so easy to make and will definitely be a favorite side dish at your next cookout or picnic! Made with yukon gold potatoes, celery, green onion, sweet relish, and dairy-free garlic herb dressing for the most healthy, gluten-free, vegan potato salad!
Roasted Caesar Potato Salad
This Roasted Caesar Potato Salad is so easy to make and will definitely be a new favorite side dish at your next cookout or picnic! Made with yukon gold potatoes, celery, dill and my vegan caesar dressing for a healthy, gluten-free, vegan potato salad! Enjoy this dairy-free potato salad warm or chilled.
Green Bean Potato Salad
The perfect healthy, vegan side dish to bring to all your summer parties that can lead right into fall gatherings. This Green Bean Potato Salad features fresh green beans, potatoes, butter beans, peas, and cucumber tossed in an apple cider vinegar and olive oil dressing, then garnished with mint, toasted almonds, and chia seeds.
More Cauliflower Recipes To Try
Copycat True Food Kitchen Tahini Harissa Cauliflower
This Copycat True Food Kitchen Tahini Harissa Cauliflower side dish was inspired by the Charred Cauliflower starter from True Food Kitchen! My version adds broccoli and swaps out the pistachios for toasted pumpkin seeds! The tahini harissa sauce is easy to make at home with a few simple spices, and of course garnish with lots of fresh dill! Gluten-free, vegan, nut-free.
Maple Sriracha Cauliflower
The perfect side dish! This Maple Sriracha Cauliflower has a sweet maple flavor and a little kick from the sriracha and secret ingredient bourbon! It's easy to make in just 30 minutes and is perfect all year round! Plant-based, vegan, gluten-free.
Southwestern Cauliflower Rice Bowls
An easy plant-based, gluten-free, grain-free lunch or dinner recipe made with cauliflower rice, roasted sweet potatoes, black beans, kale, carrots, cherry tomatoes, and avocado then drizzled with a creamy cilantro avocado sauce and garnished with hemp seeds.
Roasted Cauliflower Soup
This Roasted Cauliflower Soup combines roasted cauliflower, onion, celery and garlic with avocado, oat milk, and cumin for the perfect light and nourishing plant-based winter soup!
Naan Butter Cauliflower
This Naan Butter Cauliflower makes the perfect weeknight Indian-inspired meal! Cauliflower gets baked with a naan breading then tossed in a butter curry sauce and served over rice for the perfect gluten-free, vegan meal!
Chickpea + Cauliflower Arugula Yogurt Bowls
These Chickpea Cauliflower Arugula Yogurt Bowls feature tahini infused yogurt topped with cumin and coriander roasted cauliflower and chickpeas, cucumber, fresh arugula, and toasted pine nuts for a super easy, healthy, flavorful meal in under 30 minutes!
Kick’n Chick’n Roasted Cauliflower Steak
A vegan poultry-flavored oven roasted cauliflower steaks make for a delicious main dish for the holidays or any other entertaining occasion! These Kick'n Chick'n Roasted Cauliflower Steaks are so easy to make, with a spicy kick, and only require 5 simple ingredients.
Crispy Cauliflower Gnocchi with Parmesan Pea Purée
Homemade 5-ingredient cauliflower gnocchi crisped up and served on top of a vegan parmesan pea purée and garnished with fresh mint, and toasted pine nuts for an easy, delicious, better-than-pasta recipe. This Crispy Cauliflower Gnocchi with Parmesan Pea Purée is vegan, gluten-free, and grain-free friendly.
Sweet & Sour Cauliflower
A delicious, easy weeknight meal the whole family will love! This Sweet & Sour Cauliflower features battered and baked sesame cauliflower, pineapple, peppers tossed in gluten-free sweet and sour sauce then served over brown rice. A perfect vegan + gluten-free meal ready in just 30 minutes!
Low Carb Roasted Cauliflower "Potato" Salad
If you're looking for a low carb side dish this summer, I think you're going to love this Low Carb Roasted Cauliflower "Potato" Salad! It's so simple to make using roasted cauliflower, celery, red onion, and a creamy herb dressing, is super flavorful, vegan, and a great low carb option to traditional potato salad.
Ingredients
- 2 large heads of cauliflower (about 10 cups of florets)
- 3 tablespoons olive oil
- 1 teaspoon salt
- ½ tablespoon dried oregano
- ½ tablespoon dried basil
- 3 large stalks celery (1½ cups sliced)
- ⅓ cup red onion, diced
Dressing
- ¼ cup vegan mayonnaise
- 1 tablespoon sweet relish
- 1 teaspoon lemon juice
- ½ tablespoon apple cider vinegar
- 1 teaspoon pure maple syrup
- ½ teaspoon celery salt*
- 1 teaspoon dried dill
- ¼ teaspoon smoked paprika
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
Instructions
Preheat the oven to 425 degrees F.
Wash and cut the cauliflower, removing the leaves and stem, so that only medium-sized florets remain. Then arrange the cauliflower florets onto a large parchment-lined baking sheet. Drizzle with 3 tablespoons of olive oil, sprinkle with dried oregano, basil, and salt. Roast in the oven for 25-30 minutes, tossing occasionally to ensure all sides of the cauliflower florets get nice and golden brown.
While the cauliflower is roasting, slice the celery and dice the red onion. Set aside. Next, make the dressing by whisking all of the dressing ingredients together in a small bowl.
When the cauliflower is done roasting, place it into a large bowl and allow it to cool for about 10-15 minutes. Add the celery, onion and dressing. Toss to combine, season with salt and pepper, to taste, and serve!
This salad is best enjoyed the same day at room temperature or chilled. Store any leftover salad in an airtight container in the fridge for up to 3 days.
Notes
* may use regular salt instead of celery salt if desired.
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About the author
Gina Fontana
Gina Fontana is a certified health coach, recipe developer, food photographer, published author, and blogger. Her own personal health challenges led her to a gluten-free, vegan, plant-based lifestyle where she found significant improvement in her symptoms. Her passion and mission is to now share that with others who also need (or want) to pursue a healthier lifestyle.
