With this diabetic friendly potato salad you can enjoy all the flavour without the spike in blood sugar!
Cauliflower… it makes the perfect potato substitute. Seriously!
If you serve this “potato” salad to your family or guests, they (almost) won’t know the difference. Or, if they do, they’ll love it just as much.
Best thing about this potato salad substitute is it’s much lower in carbs compared to potato.
One cup potato is about 45 grams of carbs. One cup of cauliflower is only around 2.2 grams of carbs.
Overall that means this diabetic friendly potato salad recipe will have much less impact on your blood sugar levels!
The recipe below is quite fancy, with lots of tasty ingredients included. If you prefer the more plain-type of potato salad, refer to the recipe notes for the alternate recipe.
And by the way, don’t be scared of eating eggs, and the yolks, too. The yolks contain more nutrition than the whites and are super healthy!
COOKING CLASS
This diabetic potato salad is really easy to make. There’s also another way to cheat and save time even more and that is to use frozen cauliflower. You’ll find the instructions in the recipe for that too!
Flavour-filled Potato Salad Cooking Class
Plain Potato Salad Cooking Class
RECIPE
Diabetic Friendly Potato Salad
Ingredients
- 500 g cauliflower – chopped into even bite-size pieces, or use a bag of frozen cauliflower
- 1/2 small red onion – very finely diced
- 4 eggs – hard boiled, peeled and chopped
- 1/2 red capsicum – finely diced
- 60 g ham – finely diced
- 2 spring onions – sliced
- 1/2 cup mayonnaise – or more for an extra creamy salad
- 1 teaspoon dijon mustard
- salt and pepper
Instructions
- FRESH CAULIFLOWER: Place the chopped cauliflower into a steamer and steam for 5-7 minutes, or until the cauliflower is soft when pricked with a fork or knife. Once cooked, place into a colander and leave to cool.
- FROZEN CAULIFLOWER: Place the cauliflower into a bowl, cover with plastic wrap and microwave for 5 minutes, stir, then microwave for another 5 minutes – it needs to be soft and cooked through so check with a fork. Once cooked, place into a colander and leave to cool. Chop the florets into bite-sized pieces if necessary.
- Add the cauliflower to a large mixing bowl. Add the rest of the ingredients to the bowl, season with salt and pepper.
- Stir everything until it’s well combined.
- Serve on it's own (it's very flavourful), or serve as a side dish to fish, chicken, turkey or beef.
Notes
- Add more mayonnaise for extra creaminess
- Add a little chilli powder to heat it up
- Add a pinch of onion and garlic powder
- Use yellow mustard instead of dijon
- Use half mayonnaise, half mashed avocado
- Add chopped olives
- Put a twist on it with any herbs or spices of your choice
