Decadent Diabetic -REAL Cauliflower Salad Recipe

It is NOT fake or substitute anything… Are you tired of using substitutes for something you really want to eat? So many times you see a recipe for Diabetics that is a substitute for the “real” thing. Mashed cauliflower started out that way but has now become this wonderful side dish that is so good on its own that the original intention of “fake” mashed potatoes has been wiped from my mind. It is the same thing with this cauliflower salad. The cauliflower has a subtle taste that adds more to the salad than an “old” potato ever could.

This is my base recipe. If you like chopped egg or pickles add them in. After all, you need to make it your own.

Note: This recipes only gets better the next day.

Because no two cauliflowers are the same size, and some people like their salads wetter some like it drier these recipes are in proportions to ¼ cup of mayonnaise rather than in exact measurements. Make this your own by playing with the proportions.

Have a look on my website: for the warm Alsatian (German/ French) version, pictured, using bacon and vinegar to flavor the salad. Either way, enjoy, be happy, be Decadent!

Diabetic Cauliflower Salad Recipe

Serves 1 Cup
Prep time 20 minutes
Cook time 4 minutes
Total time 24 minutes


  • 1 teaspoon Dijon Mustard
  • 1/2 teaspoon Apple Cider Vinegar
  • 1-2 stalk Celery (Chopped)
  • 1/2 Red Pepper (Chopped)
  • 1 teaspoon Fresh Dill, chopped (You can use 1/2 tsp. dried)
  • 2 teaspoons Fresh Parsely (Chopped)
  • 1 Small Shallot, thinly sliced (OR 2-3 scallions, sliced)
  • Salt and Pepper to Taste


Step 1. Bring a pot of salted water to a boil (I add a tsp. sweetener to the water)
Step 2. Mix all of the sauce ingredients together in a bowl.
Step 3. Cut Cauliflower into florets (about a ¾ inch flower)
Step 4. Boil cauliflower for 3 minutes and drain. Add to sauce. Stir and allow to cool before refrigerating.
Step 5. *If you really HATE dill, leave it out. But, it gives the most amazing zing to this dish!

Each serving has approximately 10g Net Carbohydrates.

Chef Ward Alper is type 2 Diabetic who lives and eats DECADENTLY in Portland, Maine. Since his diagnosis more than four years ago he has refocused his recipes and eating to support his Diabetes health. He has maintained a consistent A1C of 5.2-5.3, while still enjoying the pleasures of eating. Chef Alper has been a professional chef in both New York City and Boston, Massachusetts.

He has a website,, where he shares stories and recipes with his fellow Diabetes and encourages them to expand their choices and take back their life and their table. His articles and recipes appear on Top Diabetes sites as well in medical newsletters across the United States. He is working with a major New York publisher towards publishing a cookbook so he can share with more Diabetics that you can take back your life and your table while still eating a Diabetic Diet and be DECADENT to boot!

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