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Traditional potato salad is made from boiled potatoes, carrots and other root vegetables, pickles, eggs and mayonnaise. 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 (closest to potatoes)
- 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
Note: Some of the spices are not included in the nutrition facts as they are only used to infuse the vegetables. If 8 servings are too much for you for 5 days, halve the recipe.
Hands-on Overall
Serving size about 1 cup/ 200 g/ 7 oz
Nutritional values (per serving, about 1 cup/ 200 g/ 7 oz)
Net carbs8.1 grams
Protein6.5 grams
Fat21.1 grams
Calories255 kcal
Calories from carbs 13%, protein 10%, fat 77%
Total carbs10.8 gramsFiber2.8 gramsSugars4.9 gramsSaturated fat3.7 gramsSodium421 mg(18% RDA)Magnesium30 mg(7% RDA)Potassium429 mg(21% EMR)
Ingredients (makes 8 servings)
Spices for boiling vegetables:
- 1 tbsp apple cider vinegar (15 ml)
- 1 tsp black peppercorns
- 2 bay leaves
- 1/2 tsp sea salt
Salad & dressing:
- 1 medium rutabaga/ swede (500 g/ 1.1 lb)
- 1 medium turnip (200 g / 7.1 oz)
- 1/2 medium celeriac (150 g/ 5.3 oz)
- 4-6 pickled cucumbers (120 g/ 4.2 oz)
- 6 large eggs
- 1 small white onion (70 g/ 2.5 oz)
- 1 large celery stalk, sliced (60 g/ 2.1 oz)
- 3/4 cup paleo mayonnaise (165 g/ 5.8 oz) - you can make your own
- 1 tsp Dijon mustard (you can make your own)
- 2 tbsp pickle juice or 2 tbsp apple cider vinegar (30 ml)
- 1 tsp celery seeds
- 2 tbsp each freshly chopped parsley and chives
- sea salt and ground pepper, to taste
Instructions
- 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 use my egg timer for this.
- Peel the rutabaga, celeriac and turnip.
- Dice into 1/2-1 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.
- Whole peppercorns, salt and bay leaves.
- 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.
- Peel and finely chop the onion and dice the pickles. Add the onion and pickled to the mixing bowl with the cooked vegetables.
- 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.
- 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.
- Add the mayonnaise, Dijon mustard.
- Add 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.
- Store in the fridge for up to 5 days.
- Serve on its own or as a side with fish or meat.
Ingredient nutritional breakdown (per serving, about 1 cup/ 200 g/ 7 oz)
| Net carbs | Protein | Fat | Calories |
|---|
| Swede (rutabaga), fresh |
| 4 g | 0.7 g | 0.1 g | 23 kcal |
| Turnip, raw |
| 1.2 g | 0.2 g | 0 g | 7 kcal |
| Celeriac, raw |
| 1.4 g | 0.3 g | 0.1 g | 8 kcal |
| Cucumbers, pickled |
| 0.2 g | 0.1 g | 0 g | 2 kcal |
| Onion, white, fresh |
| 0.7 g | 0.1 g | 0 g | 4 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.3 g | 4.7 g | 3.6 g | 54 kcal |
| Celery stalk, fresh |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Mayonnaise |
| 0.1 g | 0.2 g | 17.1 g | 153 kcal |
| Celery seeds, spices |
| 0.1 g | 0 g | 0.1 g | 1 kcal |
| Dijon mustard |
| 0 g | 0 g | 0.1 g | 1 kcal |
| Apple cider vinegar |
| 0 g | 0 g | 0 g | 1 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Parsley, fresh (spices) |
| 0 g | 0 g | 0 g | 0 kcal |
| Chives, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, about 1 cup/ 200 g/ 7 oz |
| 8.1 g | 6.5 g | 21.1 g | 255 kcal |
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