Keto Potato Salad with Kohlrabi
Potato salad with sausages on Christmas Eve, alongside the summer grill, or at every German birthday party, it is a piece of home. On keto, the original lands at 30 g of carbs per serving and is off the table. Kohlrabi makes the swap work surprisingly well: its mild, slightly sweet flavor and firm texture after cooking mimic potato very closely. Per serving: 4 g net carbs, 22 g fat, and 6 g protein.
Key facts at a glance
- Prep time: approx. 20 min., plus at least 1 hour to rest.
- Approx. 4 g net carbs and 22 g fat per serving.
- Ingredients: kohlrabi, mayonnaise, medium-hot mustard, pickles, eggs.
- Important: cook the kohlrabi only until al dente, not soft.
Ingredients
Serves 4 as a side dish with sausages, meatballs, or grilled meats.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Kohlrabi | peeled weight, cut into 1 cm cubes | |||
| peeled weight, cut into 1 cm cubes | ||||
| Eggs | hard-boiled | |||
| hard-boiled | ||||
| Pickles | 4 medium pickles, diced | |||
| 4 medium pickles, diced | ||||
| Scallions | 2 scallions, sliced into thin rings | |||
| 2 scallions, sliced into thin rings | ||||
| Mayonnaise | olive oil-based | |||
| olive oil-based | ||||
| Sour cream | approx. 2 tbsp | |||
| approx. 2 tbsp | ||||
| Medium-hot mustard | - | |||
| Pickle brine | approx. 1 tbsp | |||
| approx. 1 tbsp | ||||
| Salt | to taste | |||
| to taste | ||||
| Pepper | to taste | |||
| to taste | ||||
Preparation
Peel 600 g of kohlrabi, removing the woody outer layer as well, this matters, and cut into 1 cm cubes. Cook in salted water for 6 to 8 minutes until al dente. Truly al dente, the kohlrabi should still offer slight resistance. Drain, plunge briefly into ice-cold water to stop the cooking, and let drain thoroughly. Meanwhile, hard-boil 2 eggs (8 minutes), cool under cold water, and peel. Dice the eggs small. Finely dice 4 medium pickles (approx. 80 g). Slice 2 scallions into fine rings. For the dressing, stir together 4 tbsp mayonnaise (olive oil-based is best) with 2 tbsp sour cream, 2 tbsp medium-hot mustard, 1 tbsp pickle brine from the jar, 1/2 tsp salt, and plenty of black pepper. Combine the kohlrabi cubes, eggs, pickles, and scallions in a large bowl and pour the dressing over the top. Mix gently so the eggs do not break apart. Cover and let rest in the refrigerator for at least 1 hour, ideally 3 hours or overnight. Taste again before serving.
Why kohlrabi as a potato substitute?
Of all potato alternatives, kohlrabi has the most neutral flavor. Its flesh is firm, slightly sweet, and mild, very similar to a waxy potato. Once cooked, it has a pleasant bite and does not fall apart in the dressing. Coated in mayonnaise and mustard, it tastes remarkably close to traditional German potato salad. With 3.7 g of net carbs per 100 g, kohlrabi has only about a quarter of the starch of a potato. The key is not to overcook it, otherwise the cubes will fall apart in the salad.
Source: USDA FoodData Central, Kohlrabi, raw , USDA FoodData Central, Potatoes, raw, with skin
Southern German variation with broth instead of mayo
In southern Germany and Austria, potato salad is often made with broth and vinegar instead of mayonnaise, the Swabian style. This version works very well with kohlrabi too: instead of the mayo dressing, whisk 150 ml of warm vegetable broth with 3 tbsp apple cider vinegar, 2 tsp medium-hot mustard, 1 tsp erythritol, 1/2 tsp salt, and pepper, then pour it over the still-warm kohlrabi cubes. Drizzle 4 tbsp of olive oil on top and let rest briefly. For the typical southern note, swap pickles for radish slices and add plenty of chives. This variation has 3 g net carbs per serving.
Tips for a successful kohlrabi potato salad
- Peel the kohlrabi generously, the outer layer is woody.
- Cook only until al dente, otherwise the cubes break down.
- Plunge into cold water after cooking.
- Let it rest for at least 1 hour, ideally overnight.
- Use pickle brine in the dressing for the typical tang.
Nutrition values
| Nutrient | Per serving | Keto context |
|---|---|---|
| Calories | approx. 260 kcal | Side dish for sausages or grilled meats. |
| Side dish for sausages or grilled meats. | ||
| Fat | approx. 22 g | From mayonnaise and eggs. |
| From mayonnaise and eggs. | ||
| Net carbs | approx. 4 g | Low. |
| Low. | ||
| Protein | approx. 6 g | From eggs. |
| From eggs. | ||
| Fiber | approx. 3 g | Medium. |
| Medium. | ||
| Salt | approx. 1.4 g | Salty from mustard and pickles. |
| Salty from mustard and pickles. | ||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
| Potato substitute | Net carbs / 100 g | Texture after cooking |
|---|---|---|
| Kohlrabi | 3.7 g | Firm bite, slightly sweet |
| Celeriac | 2.4 g | Floury and soft |
| Cauliflower | 2.3 g | Very soft |
| Potato | 15 g | Floury or waxy, depending on variety |
FAQ
Does it really taste like potato salad?
With the classic mayo-mustard-pickle dressing, the salad gets very close to the original. The kohlrabi flavor fades under the mayonnaise. In blind tests, many people cannot identify the main ingredient.
Which mayonnaise is keto-friendly?
Look for mayonnaise without added sugar, many supermarket brands contain sugar and sunflower oil. Better choices: mayonnaise made with olive oil or avocado oil, or homemade from egg, mustard, and oil.
Does the salad keep well?
Yes, sealed in the refrigerator it keeps for 3 days. It often tastes even better after 1 day because the dressing soaks in. Because of the eggs, do not store longer than 3 days.