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Low-Carb "Potato" Salad

|Low-Carb "Potato" Salad

Traditional potato salad is made from boiled potatoes, carrots and other root vegetables, pickles, eggs and mayonnaise. It doesn't sound like a salad does it? :-) In the Czech Republic where I come from, it's often served as a side with fried carp during Christmas. It's delicious but so high in carbs!

Instead of potatoes, I've tried using different ingredients such as cauliflower, rutabaga (also known as swede in the UK) or turnips. In fact, you can find another version of this recipe in the KetoDiet App and even in The KetoDiet Cookbook where I use a simple version of "potato" salad as a side to one of the 150 low-carb recipes.

If you want to try other options, below is a comparison of carb content per 100 grams in common vegetables. I personally like rutabaga and turnip as they taste almost like potatoes. Rutabaga is also the best option I've tried for making low-carb fries. Cauliflower is a great ingredient for making keto-friendly mash and is another healthy option you can try.

  • swede / rutabaga: 5.6 g net carbs (closest to potatoes)
  • turnips: 4.6 g net carbs
  • celery root / celeriac: 7 g net carbs (use in moderation)
  • cauliflower: 3 g net carbs
  • sweet potatoes: 17 g net carbs
  • parsnip: 13 g net carbs
  • potatoes: 10-17 g net carbs depending on type
  • carrot: 6.8 g net carbs

Preparation time

Hands-on
Overall

Nutritional values (per serving):

7.6 grams 2.9 grams 6.6 grams 21.1 grams 3.7 grams 254 calories
Total Carbs10.5grams
Fiber2.9grams
Net Carbs7.6grams
Protein6.6grams
Fat21.1grams
of which Saturated3.7grams
Energy (calories)254kcal
Magnesium32mg (8%)
Potassium444mg (22%)

Macronutrient ratio: Calories from carbs (12.4%), protein (10.6%), fat (77%)

Ingredients (makes 8 servings):

Spices for boiling vegetables:

These spices are not included in the nutrition facts as they are only used to infuse the vegetables.

Salad & dressing:
  • 1 medium rutabaga / swede (500 g / 17.6 oz)
  • 1 medium turnip (200 g / 7.1 oz)
  • ½ medium celeriac (150 g / 5.3 oz)
  • 4-6 pickled cucumbers (120 g / 4.2 oz)
  • 6 large eggs, free-range or organic
  • 1 small white onion (70 g / 2.5 oz)
  • 1 large celery stalk, sliced (60 g / 2.1 oz)
  • ¾ cup mayonnaise - you can make your own (165 g / 5.8 oz)
  • 1 tsp Dijon mustard (you can make your own)
  • 2 tbsp pickle juice or 2 tbsp vinegar (you can make your own fruit vinegar)
  • 1 tsp celery seeds
  • 2 tbsp each freshly chopped parsley and chives
  • ½ tsp salt or to taste (I like pink Himalayan rock salt)
  • freshly ground black pepper

If 8 servings are too much for you for 5 days, halve the recipe. When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions:

  1. Start by cooking the eggs. Fill a small saucepan with water up to three quarters. Add a good pinch of salt. This will prevent the eggs from cracking. Bring to a boil. Using a spoon or hand, dip each egg in and out of the boiling water - be careful not to get burnt. This will prevent the egg from cracking as the temperature change won't be so dramatic. To get the eggs hard-boiled, you need round 10 minutes. This timing works for large eggs. When done, remove from the heat and place in a bowl filled with cold water. I like and always use this egg timer! |Low-Carb "Potato" Salad
  2. Peel the rutabaga, celeriac and turnip. |Low-Carb "Potato" Salad
  3. Dice into ½-1 inch pieces. You may want to cut the rutabaga into smaller pieces as it takes longer to cook than turnips and celeriac. Place in a pot filled with water and add the vinegar, ... |Low-Carb "Potato" Salad
  4. ... whole peppercorns, salt and bay leaves. |Low-Carb "Potato" Salad
  5. Bring to a boil over a high heat. Then, reduce the heat to medium and simmer until the rutabaga is tender for 10-15 minutes (time depends on the size of the pieces). Once cooked, take off the heat and pour through a colander. Discard the spices. Set aside to cool down and then place in a mixing bowl. |Low-Carb "Potato" Salad
  6. Peel and finely chop the onion and dice the pickles. Add the onion and pickled to the mixing bowl with the cooked vegetables. |Low-Carb "Potato" Salad
  7. When the eggs are chilled, peel off the shells. To do it, simply roll the eggs against a chopping board until the shell cracks. Remove the top part of the shell. Then, insert a spoon and run it under the shell until it falls off. This way you will avoid the egg white from sticking to the shell and breaking off. |Low-Carb "Potato" Salad
  8. Chop the eggs into small pieces and place in the bowl with the vegetables. Add the pickle juice (or vinegar) and mix until well combined. |Low-Carb "Potato" Salad
  9. Add the mayonnaise, Dijon mustard, ... |Low-Carb "Potato" Salad
  10. ... sliced celery stalks, freshly chopped herbs and the celery seeds. Mix until well combined and season with salt and pepper to taste. For best results refrigerate and serve the next day. All the spices, herbs and vegetables will blend together and make the flavour more intense. |Low-Carb "Potato" Salad
  11. Store in the fridge for up to 5 days. |Low-Carb "Potato" Salad Serve on its own or as a side with fish or meat. |Low-Carb "Potato" Salad

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (11)

This looks really good! Can you include the sodium content please, though?
Thanks.

Reply

Hi Deb, for this recipe - if you use the recommended amount of salt, it should be 431 mg per serving (19% RDA). I don't list sodium in my recipes because I often have salt and pepper "to taste".

Reply

Gorgeous salad,thank you....!!

Reply

I live low carb!  I am so tired of cauliflower "potato salad" and happened upon this recipe.  This was the best potato salad that I have had- hands down!

Reply

Thank you Janet!

Reply

OMG this was so good I didn't even notice it wasn't 'real' potato salad. I brought it for a bbq and everyone loved it hahaha little did they know it wasn't traditional ;p I cannot wait for the book I pre-ordered it but it is just soooo far away!

Reply

Thank you so much Shawnissy, I really appreciate that, I'm glad you liked it! Smile

Reply

This looks incredible! I really miss potato salad and I've tried the one with cauliflower but wasn't crazy about it. This looks a lot more like what I used to eat Smile

Reply

Thanks Elizabeth! Smile

Reply

I made this over the weekend and it was amazing!!! My husband couldn't even tell that it wasn't potatoes. I still have some left so I am going to cook up some bacon and add it too it for tonights dinner. Thanks Smile

Reply

Thanks for trying my recipe Dana, I'm glad you both enjoyed it! Smile

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