Spicy Potato Salad with Cauliflower


Nothing says summer like Spicy Potato Salad with Cauliflower!

Ok, well maybe that’s not exactly the version you grew up with.

Maybe it was more of a blob of mayo and over-boiled potatoes with mashed eggs in a white, heavy, glutinous glob. So heavy, in fact, it threatened to cause your whole plate of food to buckle over at the summer picnic.

spicy potato salad with cauliflower

And the nutritional breakdown of that traditional potato salad wasn’t doin’ you any favours either.

Now that you have prediabetes, you need foods that actually do something for you.

By that I mean, they should provide you with at the very least:

  • Fibre
  • Healthy carbs
  • Protein
  • Antioxidants

Ideally, all of the above, please and thank you very much.

spicy potato salad with cauliflower

So that’s where this recipe for Spicy Potato Salad with Cauliflower came from.

I was flipping through last summer’s issue of Bon Appetit, The Simple Issue, and came across this great idea of putting the sriracha sauce with mayonnaise for a kick to potato salad.

And I thought: I have a HUGE bottle of sriracha sauce in the fridge.

Let’s do this.

Check me out here making this Spicy Potato Salad with Cauliflower!

I thought the cauliflower would add a little more crunch and wanted to keep it super simple with only the green onions and fresh ground salt and pepper on top.

And the dressing couldn’t be easier: greek yogurt for more protein and less calories than the mayo; sriracha and fresh lime juice.

I think I’ll be making this more than a few times this summer 🙂

One note on potatoes and blood sugars. I have found over the years that they really get a bad rap and are wrongly accused of having little to no nutritional value.

Not true at all! Potatoes can totally be a part of your prediabetes reversal plan.

They’re a good source of vitamin C, a vitamin with antioxidant-like properties; give you fibre and healthy carbs.

A couple tips :

  • Roast, BBQ or like this recipe, boil them just till soft
  • Don’t cook them to death. Let you body do some work on the digesting front
  • Keep the skins on! That’s the fibre you want
  • Watch the condiments – stick with salsa, salsa verde, sriracha and options that add flavour without the sugar, fat and additives

I hope you try this Spicy Potato Salad with Cauliflower and you love it!

All my best on your prediabetes reversal journey my friend.


Spicy Potato Salad with Cauliflower
Serves 4
A healthy alternative to the fat-loaded and fibre-free regular version of this summer staple!
Write a review
Prep Time
10 min
Cook Time
5 min
Total Time
15 min
Prep Time
10 min
Cook Time
5 min
Total Time
15 min
100 calories
21 g
3 g
1 g
5 g
1 g
248 g
159 g
5 g
0 g
0 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 100
Calories from Fat 10
% Daily Value *
Total Fat 1g
Saturated Fat 1g
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 3mg
Sodium 159mg
Total Carbohydrates 21g
Dietary Fiber 4g
Sugars 5g
Protein 5g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 1 head cauliflower,
  2. 1 bag mini potatoes
  3. 2 green onions
  1. 1/3 cup Greek yogurt
  2. 2 tsp sriracha sauce (more or less depending on your heat tolerance!)
  3. 1 lime
  4. Salt and pepper
  1. 1. Boil potatoes until just soft, approximately 10 minutes. Drain and let cool.
  2. 2. In a separate pot, steam the cauliflower, until just blanched, about 4-5 minutes. Remove from heat and rinse under cold water. Drain or pat dry with paper towel.
  3. 3. Wash and chop the green onions for the garnish on top.
  4. 4. Combine the dressing ingredients.
  5. 5. In a large bowl combine the potatoes, cauliflower and the dressing. Top with green onions and fresh ground salt and pepper.
  6. 6. Serve right away or keeps for 2 days in the fridge.
  1. I'll often do the potatoes the night before to save time.
Love Carbs Coach https://lovecarbscoach.com/

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