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Low Carb Cauliflower “Potato” Salad

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Here’s a fun summertime barbecue recipe that’s healthier and much lower in fat and carbs than the usual potato salad. Tastes great and goes very well with lean burgers on the grill! This is a recipe that will stay with me for life. I won’t ever make regular potato salad again when I can have this much more nutritious recipe instead.


2 and 2/3 cups steamed cauliflower

3 scallions (green onions), white and green parts, chopped

1/4 cup finely diced celery

1 hard boiled egg, chopped

3 Tbsp light mayonnaise

1/2 Tbsp yellow mustard

1/4 tsp salt

1/8 tsp black pepper

sprinkle of dill


If you are starting with a head of fresh cauliflower, you can quarter it and steam it for about 15 minutes, or until the cauliflower is tender. Texture is key here; you want it to be about the same texture as cooked potatoes would be for potato salad. Not too firm, and definitely NOT mushy. Use a fork to test it as it cooks. As soon as it is tender, remove from the heat and rinse in cold water for several minutes until the cauliflower is all cold. Then set on paper towels to drain, and pat dry if necessary. You don’t want it to be wet when you add ingredients.

Chop the cauliflower into small bites (like potatoes in potato salad). Place in a bowl with the scallions, celery, and eggs. Gently toss together. Then add the mayo, mustard, salt and pepper; fold together gently with a spatula until well combined. Sprinkle a little dill over the top. Cover and chill for at least an hour.

This recipe makes two very large ( 1 1/2 cup) servings or four smaller 3/4 cup servings.

One large serving (half the recipe) contains: 140 calories, 11 g carbs, 9 g fat, 7 g protein.
So, 1/4 recipe (3/4 cup) has 70 calories, 5.5 g carbs, 4.5 g fat, 3.5 g protein.

The breakdown for Medifast is:

1/2 recipe yields 1 full Green (3 veg servings), 1/6 Lean, and under 2 1/2 condiments.

*notes: I thought it could use a little more salt, maybe some onion powder; season to taste. If you can stand some extra calories/Lean serving, I think adding another hard boiled egg would be great! Whatever you use to season YOUR potato salad, you can use in this recipe; some ideas are Dijon mustard instead of yellow, chopped Dill pickles or pickle relish, paprika, or a slice of crumbled, crisp bacon. I actually needed some extra protein when I ate these as leftovers the next day, so I added another chopped egg and some chopped dill pickle and it was fabulous! Enjoy!

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