Salad Recipes

Cauliflower Salad

Cauliflower Salad
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Want a hearty salad with real substance? This cauliflower salad recipe may be just what you’re looking for. It’s crisp, chewy, full of flavor and pleasantly surprising. You’ll enjoy this salad when you like fresh Mediterranean tastes and you’re willing to grab raw cauliflower for veggie trays.

This salad uses raw cauliflower. The only cooking required is to toast the almonds for a few minutes. During a 30-minute rest, the cauliflower absorbs the vinaigrette’s flavors.

The texture is slaw-like, and as with any great slaw, it stays fresh in the refrigerator for days. I like kicking off my meals with a nutritious salad that’s ready to serve. It’s not only tasty and nourishing, but also a smart way to support steadier blood sugar levels.

I based this salad on my Greek broccoli salad, which still remains one of my go-to favorites. If you’re unsure about trying this cauliflower version, begin there!

Cauliflower Salad Ingredients

You’ll find the complete recipe below. Here’s an overview of the ingredients, along with extra notes and swaps.

Raw cauliflower: Cauliflower comes in different sizes, so pick a large head for this recipe. Aim for more than two pounds. If raw cauliflower bothers your digestion, try chewing on a few fennel seeds before or after your meal—it truly makes a difference.

Chopped almonds: Chopped almonds bring crunch and color to this salad. Toasting them before folding them in helps release their nutty flavor. If you’d rather not chop almonds, opt for sliced almonds. You can also use roasted pistachios to skip the chopping and toasting.

Fresh parsley and basil: Keep it simple with all flat-leaf parsley, or use half parsley and half basil for an even fresher flavor. The choice is yours.

Sun-dried tomatoes: I’m a fan of the sweet, tangy, and savory (umami) notes sun-dried tomatoes add to this dish. Choose tender sun-dried tomatoes from a jar (rinse first) or use a packaged version. If your tomatoes seem dry and chewy, soften them in hot water before chopping them.

Red onion: Raw red onion contributes color, crunch and savory character to the recipe. We only need one-third cup to keep everything balanced. You can turn the leftovers into quick-pickled onions to enjoy in another meal.

Feta cheese or Kalamata olives: These ingredients elevate the salad in a big way. Either choice brings bold, salty, tangy flavor plus a soft bite that pairs beautifully with the crisp cauliflower. Choose olives for a dairy-free, vegan option.

The dressing is bold and tangy with Italian vinaigrette energy. You’ll need simple ingredients to make it: olive oil, red wine vinegar or lemon juice, garlic, dried oregano, Dijon mustard, salt and red pepper flakes (skip if you don’t want heat).

Watch How to Make Cauliflower Salad

More Hearty Side Salads

These salads are chewy, filling and comforting, just like this one. Because they don’t include leafy greens, they hold up well for several days. This blog has many salads and cauliflower recipes if you want more.

Please share how your cauliflower salad turns out in the comments. I love hearing from you.


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Cauliflower Salad

This cauliflower salad recipe brings Mediterranean flavors and fresh herbs together. It’s crunchy, satisfying, and full of flavor, and it stays great for days! Be sure to choose a large cauliflower for this recipe. Depending on the portion size, the recipe makes 4 to 6 side salads.

Cauliflower salad

Dressing

  1. For the cauliflower, cut it into quarters with a chef’s knife, then take out the core. Slice it as thinly as possible, then roughly chop the slices into bite-size pieces. Move the cauliflower to a medium serving bowl.
  2. To toast the almonds, heat them in a skillet over medium-low, stirring often and watching closely until they smell fragrant and the edges turn golden. Transfer them to the cauliflower bowl to cool.
  3. Add the parsley, basil, sun-dried tomatoes, onion, and feta to the bowl.
  4. In a small bowl, whisk the dressing ingredients until everything is fully combined. Drizzle the dressing over the salad, then toss thoroughly.
  5. Allow the salad to sit for 30 minutes before serving, so the cauliflower can soak up the dressing. Taste and tweak if needed—add a bit more olive oil for extra richness, or stir in an extra teaspoon of vinegar for more tang, or sprinkle in a pinch of salt to boost overall flavor. Stored in the refrigerator, covered, this salad keeps very well for up to 5 days.

Notes

Make it dairy free/vegan: Use olives instead of feta.

Make it nut free: Swap the almonds for toasted pepitas or sunflower seeds.

Nutrition

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. See our full nutrition disclosure here.