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Indulge in the refreshing flavors of this Mediterranean Cauliflower Salad recipe. Crisp cauliflower florets, colorful vegetables, and tangy feta cheese come together in a zesty Mediterranean-inspired vinaigrette. Enjoy it as a light keto side dish for your favorite grilled delights or add some salmon or tuna to make it a healthy and low carb main dish.
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In the midst of summer's glorious heat, there's nothing more satisfying than a salad that bursts with refreshing flavors. This Mediterranean Cauliflower Salad is my go-to recipe, featuring crisp cauliflower "rice", a medley of colorful vegetables, and tangy feta cheese. Tossed in a zesty Mediterranean-inspired vinaigrette, it's the perfect dish to satiate your cravings for something light, healthy, and brimming with Mediterranean deliciousness.
Let's talk about how this recipe came to be. When I started my low-carb journey a few weeks ago, I thought I had it all figured out. I turned to some of my healthier recipes, like my Salmon Quinoa Patties, Creamy Cilantro Lime Salad with Quinoa, Avocado, Tomato, and Black Beans, Slow Cooker Chicken Enchilada Quinoa, and Mediterranean Quinoa Salad. But to my surprise, quinoa turned out to be high in carbs too. Oops! That's when the lightbulb moment struck—I adore cauliflower! It's strange because as a kid, I would gag when my Mom served it. But times change, and cauliflower has become my low-carb superhero, acting as a fantastic replacement for quinoa in this recipe.
And here's the real shocker—Kevin liked it too! Believe me, I was all shades of surprised. We've tested this recipe a few times, and our preferences differ slightly. I'm a fan of the raw cauliflower, just as this recipe is written. But for those of you who aren't into the raw stuff, you can steam or sauté the cauliflower, as I do in my Garlic Herb Cauliflower Rice recipe. Either way, it's absolutely scrumptious.
Kevin, on the other hand, is all about the cooked cauliflower with double the dressing. He believes more is always better, especially when it comes to flavor. If you want to watch your calories or prefer less dressing, you can make a double batch, toss half of it with the salad, and keep the other half on standby.
No matter how you choose to make it, just make it! This salad is perfect for those following a low-carb, low-calorie, keto, vegetarian, and even vegan (just skip the feta cheese) lifestyle.
What I love most about this Mediterranean Cauliflower Salad is its versatility. It can take center stage as a light and satisfying meal by adding some salmon or tuna, or it can play the supporting role as a delectable side dish alongside your favorite grilled delicacies. Whether you're planning a picnic, hosting a barbecue, or simply craving a refreshing salad, this recipe is guaranteed to impress.
In This Post
🥘Mediterranean Cauliflower Salad Ingredients
These are the ingredients necessary to make Mediterranean Cauliflower Salad.
For the dressing:
- olive oil
- red wine vinegar
- lemon juice
- dried oregano
- dried basil
- garlic
- pink salt
- cracked black pepper
For the salad:
- riced cauliflower
- grape tomatoes
- English cucumber
- Kalamata olives
- red onion
- feta cheese
A detailed list with measurements and instructions can be found on the printable recipe card at the bottom of the page.
🔪Mediterranean Cauliflower Salad Instructions
This is a basic breakdown of the steps involved in making Mediterranean Cauliflower Salad. You will find the full directions in the recipe card at the bottom of the post.
Place the olive oil, vinegar, lemon juice, oregano, basil, salt, and pepper together in a mason jar and shake to combine. Set aside
In a large bowl, combine the remaining ingredients.
Place the salad ingredients in a large salad bowl.
Toss with the dressing.
Hint: To add an extra layer of flavor to this Mediterranean Cauliflower Salad, try sprinkling some toasted pine nuts or slivered almonds on top. The nutty crunch will elevate the texture and provide a delightful contrast to the fresh vegetables and tangy feta cheese.
Substitutions
- Cauliflower Rice - If you're not a fan of cauliflower, you can use broccoli rice or riced hearts of palm instead.
- Red Onion - If you're not a fan of red onion, try using thinly sliced shallots or green onions (also known as scallions) instead.
- Feta Cheese - If feta cheese isn't your cup of tea, consider substituting it with crumbled goat cheese or fresh mozzarella.
🍽Equipment
This is the equipment you will need to make Mediterranean Cauliflower Salad.
Storage
Store any leftover Mediterranean Cauliflower Salad in an airtight container in the refrigerator. Good for 3-4 days.
These ingredients don't stand up well to freezing.
💭Top tip
For a make-ahead option, prepare the cauliflower salad and dressing separately. Keep them refrigerated in airtight containers until you're ready to serve. This way, you can assemble the salad just before serving, ensuring the vegetables stay crisp and the flavors remain vibrant. It's a convenient option for busy days or when you want to enjoy the salad at its freshest.
FAQ about Mediterranean Cauliflower Salad
Yes, you can prepare this salad in advance. However, it is best to dress the salad just before serving to maintain its freshness and crispness. Store the prepared salad and dressing separately in airtight containers in the refrigerator. When ready to serve, toss the salad with the dressing and enjoy.
Absolutely! This salad is versatile, and you can customize the vegetables to your liking or based on what you have on hand. You can add or substitute ingredients such as cucumbers, red or yellow bell peppers, red cabbage, or even artichoke hearts. Feel free to get creative and tailor the salad to suit your taste preferences.
While fresh cauliflower is recommended for this recipe, you can use frozen cauliflower if that's what you have available. Thaw the frozen cauliflower florets and pat them dry before using in the salad. Keep in mind that the texture might be slightly different from fresh cauliflower, but it will still work well in the dish.
More Cauliflower Salad Recipes
Looking for other recipes like this? Try these:
- Hawaiian Smoked Cauliflower Salad
- BLT Cauliflower Salad
- Cauliflower and Bacon Salad with Mustard Herb Vinaigrette
- Deviled Egg Cauliflower Salad
- Roasted Cauliflower Salad
- Loaded Cauliflower Salad
Pairing
These are my favorite dishes to serve with Mediterranean Cauliflower Salad:
- Low Carb Gyros
- Keto Greek Meatloaf
- Keto Greek Burger
- Lemon Herb Grilled Chicken
- Baked Salmon with Lemon Dill Sauce
- Keto Grilled Greek Lamb Chops
Mediterranean Cauliflower Salad
Ingredients
For the dressing
- 1/4 cup olive oil
- 2 tablespoons red wine vinegar
- 1/2 lemon juiced
- 2 teaspoons Greek seasoning blend
- pink salt
- cracked black pepper
For the salad
- 4 cups riced cauliflower (1 medium head)
- 2 cups grape tomatoes halved
- 1 large English cucumber diced
- 1/4 cup Kalamata olives pitted and halved
- 1/2 red onion finely chopped
- 4 ounces feta cheese cubed
Instructions
- Place the olive oil, vinegar, lemon juice, oregano, basil, salt, and pepper together in a mason jar and shake to combine. Set aside
- In a large bowl, combine the remaining ingredients.
- Toss with dressing.
Disclaimer
Most of my recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Recipes may contain errors, so please use your common sense when following them. Nutritional information is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs will not be included as it has a glycemic index of 0 (meaning it does not spike blood sugar) and it’s not metabolized. Net carbs are the total carbs minus fiber.
Nutrition
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Jessica
I loved your Mediterranean Quinoa recipe, and had saved it. Now when I click on my saved pin, the cauliflower recipe pops up. Is the dressing the same as the Quinoa recipe you had originally posted? If not, is there a link I could find it? Thanks for sharing.
bobbiskozykitchen
Yes, it is the exact same recipe just swapping the quinoa for the cauliflower here.
Terri
FYI:
The photo of pouring on the dressing is captioned:
Place into oven at 350 Fahrenheit
bobbiskozykitchen
OMG what a typo! Thanks for letting me know 😆