Craving a fresh salad with substance? This cauliflower salad recipe might be right up your alley. It’s crunchy, chewy, bold and unexpected. You’ll love this salad if you enjoy fresh Mediterranean flavors and reach for raw cauliflower on veggie trays.
Yes, this salad is made with raw cauliflower. The only cooking you’ll need to do for this recipe is toasting the almonds for a few minutes. The cauliflower soaks up the flavors in the vinaigrette during a 30-minute rest.
This recipe is slaw-like in texture, and like all good slaws, it keeps well in the fridge for days. I love to start my meals with a healthy salad that’s ready to serve. Not only is it delicious and nutritious, but it’s also a great practice for keeping blood sugar levels more stable.
I based this salad on my Greek broccoli salad, which is still one of my favorites. If you’re hesitant to try this cauliflower concept, start there!
Cauliflower Salad Ingredients
You’ll find the full recipe below. Here’s a rundown of the ingredients, plus notes and alternatives.
Raw cauliflower: Cauliflower varies in size, so be sure to choose a large one for this recipe. It should weigh over two pounds. If you have trouble digesting raw cauliflower, try chewing on some fennel seeds before or after your meal—it really helps.
Chopped almonds: Chopped almonds add crunch and color to this salad. Toasting them before stirring them into the salad brings out their nutty flavor. If you don’t feel like chopping almonds, use sliced almonds. You can also substitute roasted pistachios to skip the chopping and toasting step.
Fresh parsley and basil: For simplicity’s sake, use all flat-leaf parsley, or use half parsley and half basil for extra-fresh flavor. It’s up to you.
Sun-dried tomatoes: I love the sweet and tangy, umami flavors that sun-dried tomatoes bring to this recipe. Use tender sun-dried tomatoes from a jar (rinse before using) or a package. If your tomatoes are dry and tough, rehydrate them in hot water before chopping them.
Red onion: Raw red onion adds color, crunch and savoriness to the recipe. We’ll use just one-third cup to keep the recipe balanced. You could turn the leftovers into quick-pickled onions for another meal.
Feta cheese or Kalamata olives: These ingredients take the salad to the next level. Both options offer bold, salty, tangy flavors and a soft texture that contrasts nicely with the crisp cauliflower. Choose olives for a dairy-free, vegan recipe.
The dressing is bold and zippy with Italian vinaigrette vibes. You’ll need basic ingredients to make it: olive oil, red wine vinegar or lemon juice, garlic, dried oregano, Dijon mustard, salt and red pepper flakes (omit if you don’t like spice).
Watch How to Make Cauliflower Salad
More Hearty Side Salads
These salads are chewy, hearty and satisfying like this one. Since no leafy greens are involved, the salads store well for days. This blog offers many salads and cauliflower recipes if you want more.
Please let me know how your cauliflower salad turns out in the comments. I love hearing from you.
Cauliflower Salad
This cauliflower salad recipe features Mediterranean flavors and fresh herbs. It’s crisp, satisfying, and delicious, and it keeps well for days! Be sure to buy a large cauliflower for this recipe. Depending on the serving size, the recipe yields 4 to 6 side salads.
Cauliflower salad
Dressing
- To prepare the cauliflower, use a chef’s knife to quarter it, then remove the core. Slice it as thinly as possible, then roughly chop the slices so they’re all bite-sized. Transfer the cauliflower to a medium serving bowl.
- To toast the almonds, warm them in a skillet over medium-low heat, stirring frequently and keeping a close eye on them until they’re fragrant and turning golden on the edges. Pour them into the bowl of cauliflower to cool.
- To the bowl, add the parsley, basil, sun-dried tomatoes, onion and feta.
- In a small bowl, whisk together all of the dressing ingredients until well blended. Drizzle the dressing over the salad and toss well.
- Let the salad rest for 30 minutes before serving so the cauliflower can marinate in the dressing. Taste, and adjust if necessary—add a splash of olive oil for more richness, or a teaspoon of additional vinegar for acidity, or a pinch of salt for more overall flavor. This salad keeps very well in the refrigerator, covered, for up to 5 days.
Notes
Make it dairy free/vegan: Use olives instead of feta.
Make it nut free: Substitute toasted pepitas or sunflower seeds for the almonds.
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.
