10 Delicious Cauliflower Potato Salad Recipes Under 250 Calories

Cauliflower potato salad is a tasty, lighter twist on a classic dish, perfect for warm weather or picnics. With each serving clocking in at under 250 calories, you can enjoy this healthy option without the guilt. We’ve rounded up 10 scrumptious recipes that keep the flavor high and the calories low…

Classic Cauliflower Potato Salad: Cauliflower, Light Mayo, Dijon Mustard.

This classic cauliflower potato salad is a lighter twist on the traditional favorite. With the crunchy texture of cauliflower, creamy light mayo, and a hint of tangy Dijon mustard, it’s sure to become a go-to dish for picnics or family gatherings. The flavors blend beautifully, making it both refreshing and satisfying.

Not only is it simple to make, but it’s also under 250 calories per serving, making it a perfect choice for anyone watching their intake. You can whip it up in no time, and it’s guaranteed to please everyone at the table.

Ingredients

• 4 cups cauliflower florets
• 2 medium potatoes, diced
• 1/2 cup light mayonnaise
• 2 tablespoons Dijon mustard
• 1 tablespoon apple cider vinegar
• 1/4 cup red onion, finely chopped
• 1/4 cup celery, diced
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Boil the Potatoes: In a large pot, bring water to a boil. Add the diced potatoes and cook until fork-tender, about 10-12 minutes. Drain and set aside.
2. Prepare the Cauliflower: In the same pot, add the cauliflower florets and steam for about 5-7 minutes until tender but still crisp. Drain and let cool.
3. Mix the Dressing: In a large bowl, whisk together light mayonnaise, Dijon mustard, apple cider vinegar, salt, and pepper until smooth.
4. Combine Ingredients: Add the cooled potatoes and cauliflower to the bowl. Toss gently to coat the vegetables evenly with the dressing.
5. Add Vegetables: Fold in the red onion and celery. Adjust seasoning if needed.
6. Chill: Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
7. Serve: Garnish with fresh parsley before serving. Enjoy your delicious, light cauliflower potato salad!

Macros per serving (1 cup): Calories: 180, Protein: 4g, Carbs: 24g, Fat: 8g.

Low-Carb Deviled Egg Cauliflower Salad: Cauliflower, Hard-Boiled Eggs, Greek Yogurt.

This Low-Carb Deviled Egg Cauliflower Salad is a delightful twist on classic potato salad, offering a light and refreshing taste without the carbs. The creaminess of Greek yogurt combined with the heartiness of hard-boiled eggs and the crunch of cauliflower makes it a satisfying dish that’s simple to whip up. Perfect for picnics or as a side dish at any meal, it’s sure to please everyone!

The flavors meld beautifully, creating a rich, savory bite that feels indulgent without the heavy calories. It’s an easy recipe to make, allowing you to enjoy a nutritious option without the fuss. Whether you serve it chilled or at room temperature, this salad is a great choice for a healthy lifestyle.

Ingredients

• 4 cups cauliflower florets (steamed and cooled)
• 4 hard-boiled eggs, chopped
• 1/2 cup Greek yogurt
• 1 tablespoon Dijon mustard
• 1 teaspoon apple cider vinegar
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 2 tablespoons fresh chives, chopped

Instructions

1. In a large bowl, combine the cooled cauliflower florets and chopped hard-boiled eggs.
2. In a separate bowl, mix together the Greek yogurt, Dijon mustard, apple cider vinegar, garlic powder, salt, and pepper until smooth.
3. Pour the yogurt mixture over the cauliflower and eggs, gently folding until everything is well coated.
4. Stir in the fresh chives for added flavor.
5. Chill in the refrigerator for at least 30 minutes before serving to let the flavors develop.

Keto Dill Pickle Cauliflower Salad: Cauliflower, Diced Pickles, Sour Cream.

This Keto Dill Pickle Cauliflower Salad is a refreshing twist on traditional potato salad, swapping out the potatoes for crunchy cauliflower. The combination of dill pickles and tangy sour cream creates a delightful flavor that’s both zesty and creamy. It’s a simple dish to whip up, making it perfect for potlucks or quick lunches.

Every bite is packed with crunch and flavor, offering a satisfying texture that will keep you coming back for more. Plus, it’s low in calories, fitting perfectly into your meal plan without the guilt. Enjoy it as a side dish or a light meal on its own!

Ingredients

• 4 cups cauliflower florets
• 1 cup diced dill pickles
• 1/2 cup sour cream
• 2 tablespoons Dijon mustard
• 1 tablespoon fresh dill, chopped
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. Steam the cauliflower florets until tender, about 5 minutes. Drain and let cool.
2. In a large bowl, combine the cooled cauliflower, diced dill pickles, sour cream, Dijon mustard, fresh dill, garlic powder, salt, and pepper.
3. Toss everything together until well mixed. Adjust seasoning if needed.
4. Chill in the refrigerator for at least 30 minutes to let the flavors meld together.
5. Serve cold and enjoy your Keto Dill Pickle Cauliflower Salad!

Macros per serving (1/4 of recipe): 150 calories, 4g net carbs, 5g protein, 13g fat.

Spicy Buffalo Cauliflower Potato Salad: Cauliflower, Buffalo Sauce, Ranch Dressing.

This Spicy Buffalo Cauliflower Potato Salad is a delicious twist on the classic dish. It combines tender cauliflower with zesty buffalo sauce and creamy ranch dressing for a flavor explosion. The spicy kick from the buffalo sauce perfectly complements the coolness of the ranch, making it a refreshing yet exciting side dish.

Not only is this recipe simple to make, but it also packs a nutritious punch while keeping calories under control. It’s perfect for gatherings or a light meal, satisfying those cravings without the guilt.

Ingredients

• 4 cups cauliflower florets
• 1/2 cup buffalo sauce
• 1/4 cup ranch dressing (light or regular)
• 1 cup diced potatoes (boiled)
• 2 green onions, chopped
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F (200°C). Spread the cauliflower florets on a baking sheet and drizzle with buffalo sauce. Toss to coat evenly.
2. Bake the cauliflower for about 20 minutes, or until tender and slightly crispy.
3. In a large bowl, combine the baked cauliflower, boiled potatoes, ranch dressing, and green onions. Mix gently until well combined.
4. Season with salt and pepper to taste. Serve warm or chilled.

Creamy Avocado Cauliflower Salad: Cauliflower, Mashed Avocado, Lime Juice.

This creamy avocado cauliflower salad is a delightful twist on traditional potato salad. It combines the crunchy texture of cauliflower with the smoothness of mashed avocado, creating a dish that’s both refreshing and satisfying. The lime juice adds a zesty kick, brightening the flavors and making it a perfect side or light meal.

What’s great about this salad is how easy it is to whip up. Just a few ingredients and minimal prep time mean you can enjoy a healthy dish without the hassle. Plus, it packs a punch in terms of flavor and nutrition!

Ingredients

• 4 cups cauliflower florets
• 1 ripe avocado
• 2 tablespoons lime juice
• 1/4 cup chopped cilantro
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. Steam the cauliflower until tender, about 5-7 minutes, then let cool.
2. In a bowl, mash the avocado until smooth, then mix in lime juice, garlic powder, salt, and pepper.
3. Add the cooled cauliflower and cilantro to the avocado mixture. Gently stir until everything is well combined.
4. Serve immediately or chill in the refrigerator for 30 minutes for a colder option.

Macros: Calories: 180, Protein: 4g, Carbs: 10g, Fat: 15g

Mediterranean Cauliflower Potato Salad: Cauliflower, Feta Cheese, Kalamata Olives.

This Mediterranean Cauliflower Potato Salad is a fresh and zesty take on the traditional potato salad. By swapping out some of the potatoes with cauliflower, you create a lighter dish that’s packed with flavor. The salty feta cheese and briny Kalamata olives give it a delightful twist that makes each bite exciting.

It’s simple to prepare, making it perfect for gatherings or as a refreshing side for any meal. Plus, it’s under 250 calories per serving, allowing you to enjoy a satisfying salad without the guilt.

Ingredients

• 2 cups cauliflower florets
• 1 cup diced potatoes
• 1/2 cup feta cheese, crumbled
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup red onion, finely chopped
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. Boil the potatoes and cauliflower separately until tender, about 10-12 minutes for potatoes and 5-7 minutes for cauliflower. Drain and let cool.
2. In a large bowl, combine the cooled potatoes, cauliflower, feta cheese, olives, red onion, and parsley.
3. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
4. Pour the dressing over the salad and toss gently to combine.
5. Serve chilled or at room temperature.

Vegan Herbed Cauliflower Salad: Cauliflower, Hummus, Fresh Parsley.

This Vegan Herbed Cauliflower Salad is a delightful twist on traditional potato salad. With roasted cauliflower tossed in creamy hummus and brightened with fresh parsley, it’s not only tasty but also light and refreshing. The earthy flavors of the cauliflower pair perfectly with the rich, nutty profile of the hummus, making this dish satisfying without the heavy calories.

Making this salad is simple and straightforward. Just roast the cauliflower until it’s golden brown, mix it with hummus and parsley, and you’re done! This recipe is perfect for a quick lunch or as a side dish at your next gathering.

Ingredients

• 4 cups cauliflower florets
• 1 cup hummus
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. Preheat your oven to 425°F (220°C).
2. In a bowl, toss the cauliflower florets with olive oil, garlic powder, salt, and pepper.
3. Spread the cauliflower on a baking sheet and roast for about 20-25 minutes, until golden and tender.
4. Once roasted, let the cauliflower cool slightly, then mix it with hummus and fresh parsley in a large bowl.
5. Serve immediately or chill in the refrigerator for a refreshing side.

Macros per serving (1/4 of the recipe): Calories: 150, Protein: 5g, Carbohydrates: 10g, Fat: 10g, Fiber: 4g.

Bacon Ranch Cauliflower Salad: Cauliflower, Turkey Bacon, Ranch Dressing.

This Bacon Ranch Cauliflower Salad is a deliciously satisfying twist on traditional potato salad. With the crispness of cauliflower and the savory crunch of turkey bacon, it offers a fresh and flavorful option that keeps calories in check. It’s simple to prepare and perfect for a light lunch or a side dish at your next gathering.

The creamy ranch dressing ties the flavors together, giving each bite a zesty kick. Whether you’re watching your calories or just looking for a healthier alternative, this salad will not disappoint. Plus, it’s a great way to sneak in some veggies!

Ingredients

• 4 cups cauliflower florets
• 1 cup turkey bacon, cooked and crumbled
• 1/2 cup light ranch dressing
• 1/4 cup green onions, chopped
• 1/4 cup fresh parsley, chopped
• Salt and pepper to taste

Instructions

1. Steam the cauliflower florets until tender but still crisp, about 5-7 minutes. Allow to cool.
2. In a large bowl, combine the cooled cauliflower, turkey bacon, ranch dressing, green onions, and parsley.
3. Toss gently until everything is well coated. Season with salt and pepper to taste.
4. Chill in the refrigerator for at least 30 minutes to allow flavors to meld.
5. Serve chilled, and enjoy your tasty and healthy salad!

Macros per serving (based on 4 servings): Calories: 175, Protein: 10g, Carbs: 9g, Fat: 12g

Tangy Mustard Cauliflower Potato Salad: Cauliflower, Yellow Mustard, Greek Yogurt.

This Tangy Mustard Cauliflower Potato Salad offers a delicious twist on the classic potato salad. With its creamy texture from Greek yogurt and a zesty kick from yellow mustard, this dish is both light and flavorful. It’s a perfect side for summer barbecues or a quick lunch that won’t weigh you down, making it simple and satisfying.

The combination of tender cauliflower and potatoes provides a hearty base, while the mustard adds a tangy brightness that elevates the entire dish. You can whip this up in no time, and it’s a crowd-pleaser, even among those who aren’t fans of cauliflower!

Ingredients

• 2 cups cauliflower florets
• 2 medium potatoes, diced
• 1/4 cup yellow mustard
• 1/2 cup Greek yogurt
• 1 tablespoon apple cider vinegar
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 tablespoon chopped fresh parsley (for garnish)

Instructions

1. Boil the potatoes in salted water until tender, about 10-12 minutes. Add cauliflower florets in the last 5 minutes of cooking. Drain and let cool.
2. In a large bowl, mix together yellow mustard, Greek yogurt, apple cider vinegar, garlic powder, salt, and pepper until well combined.
3. Add the cooled potatoes and cauliflower to the bowl. Gently fold everything together until the vegetables are well coated.
4. Chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld.
5. Garnish with chopped parsley before serving.

Southwest Cauliflower Potato Salad: Cauliflower, Black Beans, Salsa.

This Southwest Cauliflower Potato Salad is a refreshing twist on a classic dish. Combining the hearty texture of potatoes with the lightness of cauliflower, it’s a tasty and satisfying option that packs a flavorful punch thanks to the black beans and zesty salsa. It’s an easy recipe that comes together quickly, making it perfect for any occasion—whether it’s a picnic, barbecue, or just a simple meal at home.

Ingredients

• 2 cups cauliflower florets
• 2 medium potatoes, diced
• 1 can black beans, rinsed and drained
• 1 cup salsa
• 1/2 cup corn (canned or frozen)
• 1/4 cup chopped cilantro
• 1 tablespoon lime juice
• Salt and pepper to taste

Instructions

1. Boil the potatoes and cauliflower in salted water until tender, about 10 minutes. Drain and let cool.
2. In a large bowl, combine the cooled potatoes, cauliflower, black beans, corn, and cilantro.
3. Add the salsa, lime juice, and season with salt and pepper. Toss gently to mix everything well.
4. Chill in the refrigerator for at least 30 minutes before serving to let the flavors meld.
5. Serve cold and enjoy!