Easy Cauliflower Salad

This easy Cauliflower Salad recipe is amazing! If you’re looking for a healthy nearly raw cauliflower salad to add to your meal plan, this one is a favorite! Sure, it’s a perfect summer salad, but it’s great any time of year!

A bowl of cauliflower salad with another bowl of salad behind it and dressing and parsley behind it as well.
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I have quite the passion for salads. I think it’s from reading Dr. Fuhrman’s Eat to Live book. He calls himself a nutritarian and I agree with him that eating more whole food plants is the way to go!

Cauliflower is high on the list of healthy vegetables because it’s a cruciferous. If you’re curious. cauliflower is a low calorie, nutrient dense food that we all could stand to eat more of!

Besides, raw cauliflower salad recipes are delicious too!

Cold cauliflower salads make a perfect side dish for your favorite plant-based meals, like Vegan Meatloaf!

Low Carb Salad

You could think of this as a no pasta pasta salad! Because cauliflower is naturally low in carbs, it is a perfect substitute for pasta in salads. So, we’re adding an Italian-themed dressing and some of the pasta fixings. It’s one of those perfect low carb summer salads! Or fall salad. Or winter salad, etc.

Of course, if you’re looking for an easy vegan pasta salad, I’ve got you covered there too!

How to Make Cauliflower Salad

It’s so fun to make this cauliflower chickpea salad! This easy cauliflower salad is loaded with fresh veggies available all year round. And, this vegan gluten-free salad is perfect for a low-carb diet too!

So, let’s get started!

Step One: Prepare the Cauliflower

Prepare the cauliflower by pulling away any leaves and remove the core. Cut the cauliflower into small florets. To use most of the cauliflower, cut long stems into small pieces.

Now, you could serve this cauliflower salad completely, raw, but I prefer slightly cooked cauliflower. Here’s how you do it: place the florets and cut stems in a large microwave-safe bowl.

Place the bowl in a microwave and cook for 3 – 4 minutes. This will soften the cauliflower but it will still have a crisp bite, as if it’s almost raw.

Once cauliflower is cool enough to handle, transfer it to a salad bowl. Add tomatoes, black olives, chickpeas, and chopped onions.

A small glass jar holds dressing, with a lemon behind it and a parsley leaf in front of it.

Step Two: Make the Lemon Dressing

Next, let’s make make the recipe for cauliflower salad dressing. While the cauliflower is cooking in the microwave, prepare the lemon dressing by combining the ingredients in a small bowl or mason jar.

Whisk or shake (if using a jar with a lid) until creamy. Pour most of the dressing over the cauliflower mixture and stir well to coat. Reserve some of the dressing for individual servings or to add more immediately prior to serving.

Cover the salad and refrigerate and allow it to sit for at least an hour before serving (overnight is even better). Be sure to stir to redistribute the marinade/dressing before serving.

A small bowl of dressing is being poured over a bowl full of cauliflower florets, cherry tomatoes, and other veggies.
Marinated cauliflower salad is a delicious Italian cauliflower recipe!

Storing this Recipe

This salad will keep in an airtight container in the fridge for up to 5 days. Not recommended for freezing.

Serving note: I like to reserve some of the dressing so that I can add more before serving. Here’s why. If this salad sits in the fridge a day or two before serving, extra juices can accumulate at the bottom of the dish. Drain that out before serving and replace it with some additional dressing.

I’m always looking for healthy delicious salad recipes. Maybe I would call myself the connoisseur of salads. I like that title!

For example, there’s my Vegan 7 Layer Salad. It’s a go-to favorite that everyone loves! Even my mom who I swear came up with the original version of this recipe. I know. She didn’t actually, but it sure seems like it!

And this Vegan Broccoli Salad is a favorite recipe that’s also healthy!

A closeup of a bowl featuring vegetables, such as cherry tomatoes, black olives, and cauliflower florets.
This Italian cauliflower salad is easy to make, healthy, and delicious!

I hope you love this recipe as we do! Have you tried it? Be sure and leave a comment and a rating of this recipe below and then take a quick photo and share it with me using #namelymarly on Instagram. I love seeing your creations!

A bowl of cauliflower salad with another bowl of salad behind it and dressing and parsley behind it as well.

Cauliflower Salad

This Cauliflower Salad is a great, low carb recipe that you can serve as a healthy side dish any time of year!
5 from 1 vote
Print Pin Rate
Course: Salad
Cuisine: American
Keyword: Cauliflower Salad
Prep Time: 15 minutes
Cook Time: 30 minutes
Resting Time: 30 minutes
Total Time: 1 hour 15 minutes
Servings: 8 servings
Calories: 144kcal
Author: Marly

Ingredients

  • 1 medium head cauliflower
  • 2 cups cherry tomatoes
  • 1/4 cup sliced black olives
  • 15 ounce can chickpeas , drained
  • 1/2 cup red onion , finely chopped

Lemon Dressing

  • 1/4 cup extra virgin olive oil
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon garlic powder
  • 1 teaspoon lemon zest
  • 1/4 cup lemon juice
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons fresh dill sprigs
  • 1/2 teaspoon dried thyme

Instructions

  • Prepare the cauliflower by pulling away any leaves and remove the core. Cut the cauliflower into small florets. Place these in a large microwave-safe bowl. To use most of the cauliflower, cut long stems into small pieces. Add these to the same microwave-safe bowl.
  • Place the bowl in a microwave and cook for 3 – 4 minutes. This will soften the cauliflower but it will still have a crisp bite.
  • Once cauliflower is cool enough to handle, transfer it to a salad bowl. Add tomatoes, black olives, chickpeas, and chopped onions.

Lemon Dressing

  • While the cauliflower is cooking in the microwave, prepare the lemon dressing by combining all the dressing ingredients in a small bowl or mason jar. Whisk or shake (if using a jar with a lid) until creamy. Pour the dressing over the cauliflower mixture and stir well to coat, reserving some dressing to add on immediately before serving.
  • Cover the salad and refrigerate and allow it to sit for at least an hour before serving (overnight is even better). Be sure to stir to redistribute the marinade before serving.
  • This salad will keep in an airtight container in the fridge for up to 5 days. Not recommended for freezing.

Enjoy!

Updated by Marly · Permalink