How to Make Cauliflower & Egg Salad

Looking for a low-carb alternative to your favorite potato salad? You’re not alone! Cauliflower has become a go-to veggie for people wanting to cut carbs without sacrificing flavor. But it’s not just about lowering carbs—cauliflower is rich in antioxidants and may support hormone balance and brain health, making it a nutritional powerhouse worth adding to your plate. This cauliflower & egg salad is packed with protein, healthy fats, and a delicious Mediterranean twist that’ll have your taste buds dancing.

The creamy dressing made from heavy cream and light mayo explodes every bite of tender cauliflower and egg, with briny olives and fresh herbs to balance the richness. It’s the perfect side dish, picnic staple, or protein-packed lunch. Best of all? It comes together in just 20 minutes.

This cauliflower and egg salad recipe is easy to prepare, satisfies hunger for hours, and stores beautifully. For more on the powerful health perks of this veggie, check out the science-backed benefits of cauliflower.

How to Make Cauliflower & Egg Salad

Prep Time: 5 minutes | Cook Time: 15 minutes | Total Time: 20 minutes

Servings: 4 | Level: Moderate

Ingredients 

• • 1½ cups vegetable stock
  • 2 cups fresh cauliflower florets (bite-sized)
  • 4 hard-boiled eggs, peeled and cubed
  • ¼ cup cherry tomatoes, halved
  • 2 tablespoons fresh parsley, chopped
  • 2 tablespoons green onion, chopped
  • ½ cup heavy cream
  • 2 tablespoons light mayonnaise
  • 1 tablespoon vinegar (apple cider or white)
  • 1 teaspoon extra-virgin olive oil
  • 4 black olives, sliced (for garnish)

Instructions

Step 1: Steam the Cauliflower

Pour the vegetable stock into your Instant Pot, then insert the vegetable steamer basket. Add your cauliflower florets to the basket and seal the lid. Cook on high pressure for 14 minutes.

Step 2: Release the Pressure

Once cooking is complete, allow the Instant Pot to release pressure for 4 minutes naturally. Then use the quick-release function and remove the lid carefully.

Step 3: Combine the Ingredients

Transfer the steamed cauliflower to a large mixing bowl. Add in:

• • • Cubed hard-boiled eggs
    • Cherry tomatoes
    • Fresh parsley
    • Green onions

Then pour in your heavy cream, light mayo, vinegar, and olive oil. Stir everything until it’s well combined.

Step 4: Garnish and Serve

Top the salad with sliced black olives and divide evenly into four serving bowls. You can enjoy it immediately or chill it in the fridge for a cool, refreshing side. Store leftovers in a glass food container for up to 3 days.

Health Benefits of Cauliflower & Egg Salad

• Low in Carbs: Cauliflower is a fantastic stand-in for potatoes, helping reduce carb intake while still providing bulk and texture.
• High in Protein: Eggs are rich in high-quality protein, which helps you feel full longer.
• Healthy Fats: The combination of olive oil, mayonnaise, and heavy cream adds satiety and supports brain health.
• Nutrient-rich: Cauliflower is high in fiber, vitamin C, and antioxidants. Eggs bring in choline, which is essential for metabolism and brain function.

Make Your Own Cauliflower & Egg Salad Today!

And that’s it—this cauliflower and egg salad is doing exactly what it came here to do. It’s creamy without being heavy. It’s got crunch, it’s got flavor, it’s got personality. No need to reinvent the wheel here with trendy swaps or Instagram-worthy garnishes (unless you want to—do your thing!). This salad is just good, real food made with ingredients you probably already have in your kitchen.

I’m not saying it’ll change your life, but I am saying that when you open the fridge after a long day and see a bowl of this waiting for you? It’s a little victory. The kind of dish that reminds you simply doesn’t mean boring.

Eat it cold. Eat it straight from the bowl. Top it with extra olives or a jammy egg if you’re feeling fancy. But mostly? Just enjoy it. Because this one’s about flavor, comfort, and coming back to the basics.

Other Kitchen Tools That Make It Easier

Want to make this recipe even simpler? Here are a few top-rated tools from Zulay Kitchen that will save you time and hassle:

• • Mixing Bowls Set – Lightweight, durable, and perfect for tossing everything together without spills.
  • Zulay Silicone Spatulas – Gentle on your bowls and great for stirring thick mixtures. It makes mixing easier without scratching your bowls!
  • Measuring Cups & Spoons Set – Ensure your ratios are perfect every time.

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Frequently Asked Questions About Cauliflower & Egg Salad

Can I use frozen cauliflower instead of fresh?

Absolutely! Frozen cauliflower is a convenient substitute. Just be sure to reduce the steaming time slightly—about 10 minutes in the Instant Pot is usually enough. Make sure to drain well before mixing it with other ingredients to prevent a soggy salad.

Can I make this recipe dairy-free?

Yes! For a dairy-free version of cauliflower & egg salad, you can swap the heavy cream for unsweetened almond milk or coconut cream. The mayo can be replaced with a plant-based mayo, which is now easy to find in most grocery stores. These substitutions will still deliver a rich and creamy texture while keeping the salad completely dairy-free. It's a great way to enjoy the same satisfying flavors with a twist that suits your dietary needs.

Can I make this recipe ahead of time?

Yes, it’s an ideal make-ahead dish! You can prepare all the components up to a day in advance—steam the cauliflower, boil the eggs, and mix the dressing. Store them separately in airtight containers, then combine everything just before serving. 

Is this cauliflower & egg salad keto-friendly?

Yes, this salad is very keto-friendly. With ingredients like eggs, cauliflower, mayo, and olive oil, it’s naturally low in carbs and high in fats—exactly what you want on a ketogenic diet. Plus, the fiber from cauliflower helps keep you full while supporting digestion. Just double-check the labels on your mayo and cream if you're following a strict keto plan, and avoid any added sugars.

What can I serve with this salad?

This salad pairs beautifully with grilled proteins like chicken or fish, or you can serve it on a bed of greens for a light lunch. It also works well as a side at barbecues or picnics. For a heartier meal, add some chickpeas, and avocado slices, or even sprinkle some crumbled feta on top. It’s one of those recipes that adapts to whatever else is on your plate, adding a creamy, refreshing balance.

Can I use a different dressing?

Of course! While the cream and mayo combo gives this recipe its signature richness, you can absolutely experiment. A simple vinaigrette made with olive oil, lemon juice, and Dijon mustard is a lighter alternative.