Keto Deviled Egg Cauliflower Salad

This low carb/keto  Deviled Egg Cauliflower Salad recipe is easy to make and will quickly replace any potato salad recipe you have ever used!

This low carb/keto  Deviled Egg Cauliflower Salad recipe is easy to make and will quickly replace any potato salad recipe you have ever used! #keto #lowcarb #lowcarbhighfat #lchf #cauliflower #salad #easy #recipe | bobbiskozykitchen.com

This past month has been a whirlwind of all things BBQ at our casa.

We have been having the kids over almost every weekend and, of course, we have been grilling just about 7 days a week. 

I bought Kevin a new Weber charcoal grill with a rotisserie attachment for Father's Day, so that opens up the ideas for even more outdoor cooking fun!

But, since Momma is livin' la vida low carb, it makes it a little tough to come up with side dishes that everyone will love and fit into my lifestyle. 

One of the entire family's favorite BBQ side dish is my Deviled Egg Potato Salad.

My son requests it 

EVERY.SINGLE.TIME.

So I knew that was the perfect candidate for a keto-adapted recipe.

Deviled eggs are already one of my go-to keto friendly snacks. So I was super excited to get this recipe rolling!

This low carb/keto  Deviled Egg Cauliflower Salad recipe is easy to make and will quickly replace any potato salad recipe you have ever used! #keto #lowcarb #lowcarbhighfat #lchf #cauliflower #salad #easy #recipe | bobbiskozykitchen.com

Let's say you are not a keto or low carb person and are asking, "Why in the heck should I even entertain making this salad?".

I am SO glad you asked.

#1 let me tell you that the people in my life that are full on potato lovers, aka Kevin and my son, love, love, LOVE this salad and have told me that they don't even miss (or really didn't realize that it doesn't contain) the potatoes.

😲

Yes, scouts honor, they said that!

And you know that Kevin can be a picky one that doesn't have a problem voicing his opinion.

My son, same way, he will tell me straight up if he doesn't really like something or it isn't as good as the original.

Which, in this case, is his all-time favorite potato salad recipe.

I will say it can be a bit of a pain in the rear dealing with these people, but I don't want "yes men" in my life.

I want my guinea pigs errrr taste testers to be 💯 with me at all times with all things.

This low carb/keto  Deviled Egg Cauliflower Salad recipe is easy to make and will quickly replace any potato salad recipe you have ever used! #keto #lowcarb #lowcarbhighfat #lchf #cauliflower #salad #easy #recipe | bobbiskozykitchen.com

Now, let me take a quick sec to tout the awesomeness that is cauliflower.

Cauliflower is very low in calories yet high in vitamins. In fact, cauliflower contains some of almost every vitamin and mineral that you need.

Here is the nutritional breakdown for 1 cup (128 grams) of cauliflower;

  • Calories: 25
  • Fiber: 3 grams
  • Vitamin C: 77% of the RDI
  • Vitamin K: 20% of the RDI
  • Vitamin B6: 11% of the RDI
  • Folate: 14% of the RDI
  • Pantothenic acid: 7% of the RDI
  • Potassium: 9% of the RDI
  • Manganese: 8% of the RDI
  • Magnesium: 4% of the RDI
  • Phosphorus: 4% of the RDI
Cauliflower is high in fiber.

Fiber is important because it feeds the healthy bacteria that help reduce inflammation and promote 

Studies show that a diet high in fiber-rich vegetables like cauliflower is linked with a lower risk of several illnesses, including heart disease, cancer and diabetes.

Cauliflower is high in choline, an essential nutrient that many people are deficient in.

Choline has several important functions in the body.

Choline is involved in brain development and the production of neurotransmitters that are necessary for a healthy nervous system. What's more, it helps prevent cholesterol from accumulating in the liver.

Those who don't consume enough choline may have a higher risk of liver and heart disease, in addition to neurological disorders like dementia and Alzheimer's.

Not many foods contain choline. Cauliflower, along with broccoli, is one of the best plant-based sources of the nutrient.

Cauliflower is rich in sulforaphane, a plant compound with many beneficial effects, such as the reduced risk of cancer, heart disease, and diabetes.

Cauliflower is incredibly versatile and can be used to replace grains and legumes in your diet.

Not only is this a fantastic way to increase your veggie intake, but it is also especially helpful for those of us who follow low-carb diets.

This is because cauliflower is significantly lower in carbs than grains and legumes.

For example, a cup of cauliflower contains 5 grams of carbs. At the same time, a cup of rice contains 45 grams of carbs — nine times the amount of cauliflower.

Here are some examples of recipes that can be made with cauliflower instead of grains and legumes:

  • Cauliflower rice: Replace white or brown rice with cauliflower that has been grated and then cooked, as in this Mexican Cauliflower Rice, Garlic Herb Cauliflower Rice, or this Shrimp and Bacon Cauliflower Fried Rice.
    .
  • Cauliflower pizza crust: By pulsing cauliflower in a food processor and then making it into a dough, such as in this recipe, you can make a delicious pizza.
  • Cauliflower hummus: Chickpeas can be replaced with cauliflower in hummus recipes like this one.
  • Cauliflower mash: Instead of making mashed potatoes, try this Lemon Garlic Mashed Cauliflower for a low-carb cauliflower mash that is easy to make.
  • Cauliflower tortillas: Combine pulsed cauliflower with eggs to make low-carb tortillas that can be used for wraps, taco shells or burritos, as in this recipe.
  • Cauliflower mac and cheese: Cooked cauliflower can be combined with milk, cheese, and spices to make mac and cheese, like in this recipe.
There are many ways to add cauliflower to your diet. It can be eaten cooked or raw and makes a fantastic addition to just about any dish.

Nutritional info via Healthline.

This low carb/keto  Deviled Egg Cauliflower Salad recipe is easy to make and will quickly replace any potato salad recipe you have ever used! #keto #lowcarb #lowcarbhighfat #lchf #cauliflower #salad #easy #recipe | bobbiskozykitchen.com

Deviled Egg Cauliflower Salad

Yield: 8 servings
Author:
prep time: 10 Mcook time: total time: 10 M
This Deviled Egg Cauliflower Salad is the perfect keto side dish for picnics, BBQs, and pot lucks. Think potato salad married deviled eggs and had a delicious low-carb baby!

ingredients:

  • 10 hard-boiled eggs
  • 20 ounces of frozen cauliflower florets, cooked to package instructions
  • 6 green onions, chopped
  • 1/4 cup mustard
  • 1/4 cup dill pickle relish
  • 1 cup mayonnaise
  • 2 stalks celery, finely chopped
  • Kosher salt
  • Cracked black pepper
  • 1 tablespoon paprika

instructions:

How to cook Deviled Egg Cauliflower Salad

  1. Cut the boiled eggs in half, remove yolks and rough chop the whites. Place yolks in a bowl, mash with a fork and mix with pickle relish, mustard, mayonnaise, salt, and pepper. Set aside.
  2. Mix cooked cauliflower with egg whites, green onions, and celery. Add egg sauce. Top with sprinkled paprika

Calories

313.45

Fat (grams)

27.96

Sat. Fat (grams)

5.36

Carbs (grams)

5.91

Fiber (grams)

2.76

Net carbs

3.15

Sugar (grams)

3.06

Protein (grams)

10.16

Sodium (milligrams)

492.92

Cholesterol (grams)

244.68
Nutritional information is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs will not be included as it has a glycemic index of 0 (meaning it does not spike blood sugar) and it's not metabolized. Net carbs are the total carbs minus fiber.
Low-Carb, Vegetarian
Side Dish, Keto
American
Created using The Recipes Generator









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2 comments:

  1. I think egg whites was left out of the recipe? Step 2 says to mix cauliflower with egg whites, green onions and celery. How many egg whites pls? And am wondering if perhaps they could be eliminated? ty! It sounds like really great recipe! Can't wait to try it.

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    Replies
    1. You use 10 hard boiled eggs for this recipe. The yolks get mashed and mixed into the sauce and the whites get rough chopped (step 1), then you add the chopped egg whites into the salad in step 2. If you prefer to discard the egg whites you can of course. I love all things egg though :)

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