Cauliflower Salad – A Fresh & Healthy Dish
Cauliflower salad is a light, nutritious, and flavorful dish that’s perfect as a side or even a main course. It combines crisp cauliflower, juicy cherry tomatoes, crunchy cucumber, and aromatic parsley, all tossed in a zesty lemon dressing.
Unlike traditional salads that rely on leafy greens, this dish features cauliflower as the main ingredient, providing a satisfying texture and a great low-carb alternative to grain-based salads. You can enjoy it raw for extra crunch or blanch it briefly for a softer bite.
This recipe is also highly customizable—add nuts for crunch, feta cheese for creaminess, or chickpeas for extra protein. It’s perfect for meal prep, stays fresh for days, and works well for potlucks, picnics, or as a simple, wholesome meal.
Prep: 15 minutes
Cook: 5 minutes (optional for blanching)
Total: 20 minutes
Ingredients
For the Salad:
1 medium cauliflower, cut into small florets
1 cup cherry tomatoes, halved
½ small red onion, finely chopped
½ cup cucumber, diced
¼ cup fresh parsley, chopped
¼ cup feta cheese, crumbled (optional)
¼ cup toasted almonds or walnuts (optional)
For the Dressing:
3 tablespoons olive oil
1 tablespoon lemon juice (or apple cider vinegar)
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup (optional)
½ teaspoon garlic powder (or 1 minced garlic clove)
½ teaspoon salt
¼ teaspoon black pepper
Instructions
Prepare the Cauliflower
Raw option: Keep the cauliflower raw for a crunchy texture.
Blanched option: Bring a pot of water to a boil, add cauliflower florets, and blanch for 2–3 minutes. Drain and rinse with cold water to stop cooking and keep the texture crisp.
Assemble the Salad
In a large bowl, mix cauliflower, cherry tomatoes, red onion, cucumber, and parsley.
Prepare the Dressing
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, garlic powder, salt, and black pepper.
Combine & Toss
Drizzle the dressing over the salad and toss until everything is well coated.
Sprinkle with feta cheese and toasted nuts, if using.
Chill or Serve Immediately
Serve right away for a fresh, crisp taste, or chill for 15–30 minutes to let the flavors meld together.
Tips & Variations
Make it a meal:
Add chickpeas, grilled chicken, or boiled eggs for extra protein.
Go creamy:
Stir in Greek yogurt or mashed avocado for a richer texture.
Add crunch:
Try sunflower seeds, pumpkin seeds, or crispy chickpeas.
Spice it up:
A dash of red pepper flakes or a sprinkle of cumin gives it a kick.
Meal prep friendly:
Stays fresh in the fridge for up to 3 days.
Nutrition (Per Serving, Approx.)
Calories: 150
Protein: 4g
Carbs: 12g
Fat: 10g
Fiber: 4g