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Published: · Modified: by Debra Klein · This post may contain affiliate links · 59 Comments
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This raw cauliflower recipe has it all going on….crunchy, salty, chewy, sweet….tasty, nutritious, and easy to make. You’ll take this healthy cauliflower salad to every BBQ, Potluck, Picnic…and make it for meal prep every single week. It’s that good!
This post has been updated from the original that was posted April 7, 2021.
Jump to:
- Why this is the BEST cauliflower salad
- How to buy and store cauliflower
- Ingredients and Substitutions
- How to make it
- Debra’s Pro Tips
- Meal prep and storage
- More Vegan Meal Prep Recipes
- Cauliflower Salad FAQs
- 📖 Recipe
Oh, it’s been a hot minute since I was OBSESSED with a salad. I’ve been crushing hard on this raw cauliflower salad. Why? Charisma baby….yeah, I just described a salad with a personality word! LOL.
Food has the power to make us feel good….both while we are eating it, and afterwards too. Kinda like being with a friend that is alluring and confident….but still makes you feel good about yourself too. This cauliflower salad has that “it” factor that makes me keep coming back for more…plus no food coma….yeah, the feel good lasts and lasts.
It’s no secret that I adore cauliflower. It’s nutritious and totally adaptable. I roast it for a low carb cauliflower hummus, cauliflower steaks or whole roasted cauliflower. It is perfect to substitute for grains as a simple cauliflower rice, grain-free tabbouleh, or low-carb onion rolls.
I also use cauliflower as a substitute for potatoes! You’ll love my cauliflower kugel...it’s low in carbs and still has the nostalgic potato kugel taste and texture.
Cauliflower soup is a great way to use my favorite veggie….you must try Cauliflower leek soup, and cauliflower red lentil soup,
I’ll never give up on my favorite cauliflower recipes, but I’m going to take a moment….or 2…with this Raw Cauliflower Salad Recipe …the feel good factor is addictive!
Why this is the BEST cauliflower salad
- Super easy to make….I bet you can do it in 10 minutes.
- It’s crunchy….and stays that way even after it’s been dressed.
- Perfect for meal prep….it’s a great make ahead salad.
- That lime….so tangy in all the right ways.
- Versatile….you can substitute what you have for the supporting veggies.
- High in fiber….will help to keep you regular and your gut flora diverse.
- Delish and satisfying….unreal for a vegan salad.
- Fresh. Super fresh tasting.
- Ingredients are easy to find and available year round.
- A healthy salad…with no compromise….you’ll want to eat it because it’s so good.
- EVERYONE can enjoy it. Compliant for Whole30, Paleo, Vegan, Gluten and Grain-free.
How to buy and store cauliflower
- Look for fresh cauliflower in your local farmers market or at the grocery store.
- Look for cauliflower with densely packed florets without blemishes, wet spots or browning.
- Give the leaves a look. They should be fresh and bright. If they’re already wilting, it’s a sign the cauliflower isn’t fresh.
- A head of cauliflower is dense, and should feel heavy for its size.
- Cauliflower comes in different shades of creamy white, yellow and purple.
- It can be stored in the fridge in an unsealed plastic bag for a couple of weeks.
Ingredients and Substitutions
- Cauliflower: I used orange cauliflower in these photos. Orange and purple cauliflower are higher in antioxidants than the regular white cauliflower. However, if you need to save prep time, buy already riced cauliflower in white. Seriously though, it took me about 3 minutes to cut by hand. No cauliflower? Substitute broccoli….just be sure it’s VERY firm.
- Cabbage: If you use purple cauliflower, then choose green cabbage. This ingredient is part of the crunch, so if you don’t use cabbage, pick another crunchy veggie like carrots…which also come in purple..YAY.
- Green peas: Frozen is the way to go here. They’re flash frozen when the peas are at their peak ripeness, so they don’t lose any of their nutrition. If you’re looking for a substitution, go with shelled edamame beans or chickpeas. Oh, but don’t forget the half bag you have in your freezer that you bought to make pasta salad.
- Celery: Adds to the crunch…so choose your sub accordingly. Bok Choy works well. I also like raw fennel here.
- Scallions: Sometimes you can find purple spring onions…so much fun! If they’re much thicker than scallions, chop after the thin slice. Thinly sliced shallots or purple onions would also work. You could even substitute fresh chives.
- Fresh parsley: Fresh herbs really add to the flavor of this salad. Good subs would be cilantro, dill, basil, oregano….or any combo.
- Pistachios: You can use any chopped nut in this recipe. Almonds, walnuts, pecans or hazelnuts would all be delish. If you can’t have nuts, use pepitas or sunflower seeds. Hemp seeds will also add some protein and healthy fats, but won’t provide the same crunch.
- Dates: I absolutely LOVE the sweetness and chewy texture the dates add. Buy medjool dates with the pits still in and remove them yourself. They will be much more chewy…already pitted dates are often dry. Consider raisins, golden raisins, unsweetened cranberries or another unsulfered and unsweetened dried fruit.
- Lime Vinaigrette: Oh…this is the crown jewel….with just the right tang. No lime? Substitute lemon or orange.
How to make it
First you’ll need to prep the cauliflower. I used a sharp knife and cut it into super thin slices that mostly fell apart and also left a few very small and thin florets. You could also use the shredding disc of a food processor or the side of a box grater.
Put the cauliflower into a large bowl and sprinkle with salt and pepper. While you get the remaining ingredients ready, the salt will begin to soften the cauliflower making it very palatable to eat, even raw.
The dressing is super easy to make with simple ingredients. Over a small bowl with olive oil, use a microplane grater for both the lime zest and the garlic. If your lime isn’t very juicy, you may need 2 to equal ¼ cup. Thinly slice the shallot. Either whisk all ingredients together or use a small jar with a lid to vigorously shake until well mixed. The shallot will mellow and develop a tangy sweetness from the lime juice while you’re making the rest of the salad.
Ok. You’re just about done! Load up all the ingredients into the bowl where the cauliflower was marinating in the salt and pepper. Pour on the dressing and toss until well mixed. You’re going to want a little bit of everything in every single bite.
Debra’s Pro Tips
- Make at least a couple hours in advance so the flavors can intensify and the cauliflower can soften.
- If you’re making in advance, add the nuts just before serving.
- Prep all ingredients a few days in advance and store in the fridge.
- Roll the lime around on the counter with a firm touch to get the juice ready to squeeze. If your lime isn’t too juicy, you’ll want to use 2!
- Add some white pepper or a pinch of cayenne to the dressing if you like some heat.
- Need to save time? There’s no shame in pulling out a bag of frozen cauli-rice.
- Make this your signature dish to bring to every pot-luck, BBQ, picnic, or party.
Meal prep and storage
- Serve: Cold or at room temperature. Serve as a side salad or a main dish.
- Prep ahead: This cauliflower salad gets better as it sits. Prep components ahead or entire salad can be made and stored in the fridge until ready to serve.
- Store: Store in an airtight container in the refrigerator for up to a week.
- Freeze: Although you can substitute frozen cauliflower rice for whole cut up cauliflower in this recipe, the completed salad doesn’t freeze well.
More Vegan Meal Prep Recipes
- Crunchy Baked Granola Bar Recipe
- Meaty Vegan Stuffed Zucchini Boats
- Vegan Chicken Salad Recipe
- Vegan Ground Beef Recipe
Cauliflower Salad FAQs
Is it OK to eat raw cauliflower?
Absolutely! Raw cauliflower keep most of the antioxidants and nutrients too. Cutting it into small pieces will make it easier to digest.
Some people have a hard time digesting raw cruciferous vegetables like cauliflower, and wind up with bloating and gas. If this happens to you, give your body time to adjust to raw foods by eating small amounts at first.
Is cauliflower good for you?
Yes. It’s high in fiber, antioxidants, vitamins and minerals. It’s also nutrient dense…meaning low in calories while high in nutrition. It’s good for memory, strong bones and can help relieve constipation.
📖 Recipe
Raw Cauliflower Salad
Author: Debra Klein
This raw cauliflower recipe has it all going on….crunchy, salty, chewy, sweet….tasty, nutritious, and easy to make. You'll take this healthy cauliflower salad to every BBQ, Potluck, Picnic…and make it for meal prep every single week. It's that good!
4.97 from 122 votes
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Prep Time 15 minutes mins
Total Time 15 minutes mins
Course Salad
Cuisine American
Servings 6 servings
Calories 234 kcal
Equipment
Whisks
Ingredients
Salad
- 1 medium head of cauliflower
- ½ teaspoon sea salt
- ½ teaspoon ground black pepper
- 2 cups chopped purple cabbage
- 1 bunch scallions white and green parts sliced thin
- 2 large stalks celery diced
- ⅓ cup chopped pistachios
- ½ cup chopped fresh parsley*
- 1 ½ cups frozen green peas*
- 3 medjool dates pits removed and diced
Dressing
- ¼ cup olive oil
- 1 lime zested and juiced*
- 1 clove garlic
- 1 small shallot thinly sliced
Instructions
Prep the cauliflower. Use a sharp knife to cut cauliflower in half. Trim off leaves and wash well. Pat dry and then "shave" cauliflower by making super thin slices. You can also use the shredding disc of your food processor for this task. Place shaved cauliflower in a large bowl, sprinkle with salt and pepper and set aside.
Make the dressing: Add olive oil to small bowl. Thinly slice shallot and chop any large pieces, then add to the bowl. Use a microplane grater to zest the lime over the bowl and then juice of the lime over the bowl. Zest the garlic clove into the bowl. Use a whisk to mix well. Alternately, place all ingredients in glass jar with tight fitting lid and shake vigorously. Set dressing aside so shallots will soften while you get the rest of the salad ready.
To the bowl with the cauliflower, add roughly chopped cabbage, sliced scallions, diced celery, chopped pistachios, chopped fresh parsley, peas and diced dates.
Toss salad together, add dressing and mix well. Serve at room temperature or refrigerate and serve cold.
Video
Notes
CAULIFLOWER: Orange, white or purple…any color cauliflower works well. If you want to save time, go ahead and use already riced cauliflower. You’ll need about 4 cups or 16 ounces.
PARSLEY: Use at least ½ cup fresh chopped herbs. Pasley, dill, cilantro, oregano, mint are all good choices and a combination of whatever you have/like is also fine. Err on the side of more, rather than less.
PEAS: Use frozen, not canned. You can substitute shelled edamame or any other legume. IF making for passover, just skip the peas.
DRESSING: If your lime doesn’t bring out at least ¼ cup juice, use the juice of 2 limes for a tasty, tangy salad.
MAKE AHEAD: Store salad—minus the pistachios and dressing separately, toss and add in pistachios before serving.
SALAD will stay good in the fridge for up to a week, but once dressed, it will taste best within the first 3 days. Flavors will merge and intensify after a few hours and not wilt. It’s OK to leave out at room temperature for a few hours.
Nutrition
Serving: 1gCalories: 234kcalCarbohydrates: 22gProtein: 7gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 11gSodium: 249mgFiber: 8gSugar: 12g
Did you make this recipe? Please leave a review below, then snap a picture and tag me @dkhealthcoach or use hashtag #dkhealtcoach on Instagram so I can see it!!
More The Best Healthy Salad Recipes
- Gluten free Tabbouleh Salad with Parsnips
- Sauteed Eggplant Salad Recipe
- Tomato and Onion Salad with Balsamic Dressing
- Basil Balsamic Vinaigrette
Reader Interactions
Comments
Faith Still
This cauliflower salad looks amazing! I love all the fresh colors and flavors and that dressing! Yum!
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Ramona
I love anything with cauliflower – to me a salad like this makes a perfect lunch or even a super dinner. So beautiful and vivid! Thanks for the inspiration 😉
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Debra Klein
I’m with you on the cauli-love! I ate this for dinner last night…so satisfying!
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Tyanne Johnson
Great way to use cauliflower! I am always looking for new ways to use cauliflower
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Debra Klein
Same….cauliflower is so versatile, it’s always in my fridge!
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Jessica Formicola
So many bright colors and flavors! I’m always looking for new ways to mix up my salads, and this recipe looks like the perfect way to do that!
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Nora
This looks so delicious and colourful! Lovely! Have to make this salad soon! Thank you for sharing!Reply
Chef Dennis
My wife definitely loved this Raw Cauliflower Salad with Lime.Reply
Jere Cassidy
I love cauliflower too and especially raw so this salad is calling my name. Interesting you added dates for some sweetness. Great idea.
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Debra Klein
YES….I originally did add the dates for some sweetness, but what I like most about them is the texture. The chewy goes great with all the crunchy!
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Kristina
This turned out great.Reply
Elizabeth Flight
Great recipe! So delicious!Reply
Amy
What a delicious and healthy recipe!Reply
Sabrina
Love this take on cauliflower salad. One of my fave raw veggies!Reply
Silipa Wong
We do 2 raw days in a week and this cauli salad is an instant hot favourite. Goes so well with the simple lime vinegarette. Thank you.
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Debra Klein
Yes….this easy recipe is perfect when you’re doing raw…because it’s just so satisfying!
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Sue
This cauliflower salad sounds yummy. I am looking forward to making it.
Are the frozen peas defrosted before adding them, or are they added frozen and allowed to defrost naturally in the salad?
What can be substituted for the oil in the dressing?Reply
Debra Klein
Good question about the peas. I usually take them out of the freezer as I begin prepping the other ingredients and they naturally defrost by the time I’m tossing everything together. About the oil, it’s important to have some fat to increase the absorption of the fat soluble vitamins in the veggies…so substitute tahini or nut butter for the oil and then thin with water (or more lime juice)to a pourable consistency.
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Karen
If I’m using frozen cauliflower rice, how many cups of this will I need to equal 1 medium head of cauliflower?
Debra Klein
You’ll need about 4 cups of cauli-rice to make this salad.
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Michele Toney
This is an excellent recipe. I love the sweetness of the dates with the sour lime. A wonderful way to eat cauliflower.
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Debra Klein
Totally agree! The perfect balance.
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Chris
Just started a healing nutrition raw diet for some autoimmune issues and have been scouring for recipes. This hits every note. My husband even said he could eat it every day! Thanks for the inspiration
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Debra Klein
Chris you made my day! Glad I was able to help out.
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Chari
We BEGAN the same “Healing Nutrition Raw Diet” with Dr. Goldner!!! Recipes like this are WONDERFUL to find!!! 🙂
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Mitochondria
This was great and loved by all! I threw in some freeze dried mushrooms from Trader Joe’s, and didn’t have celery or enough parsley and peas but can see that extra crunch from celery would be nice! I also sprinkled on Trader Joe’s Chile lime seasoning; it was amazing!
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Debra Klein
Love how you made it work with what you had!
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Jerika
Wow! I can’t wait to try this raw cauliflower recipe with my favorite BBQ. Thanks!:)Reply
Amanda Dixon
This is such a great salad for summer! It was so refreshing, and the beautiful colors made for a lovely presentation. Loved the flavorful dressing too.Reply
Lizet
This was great. My kids were surprised when I told them it was raw cauliflower.Reply
Kayla DiMaggio
Loved this cauliflower salad! Perfect for warm summer days!Reply
Swathi
very nice raw cauliflower salad.Reply
Pam
So healthy and delicious!Reply
Devan
Awesome!Reply
Emily Flint
Cauliflower and lime go perfectly together! So delicious.Reply
Sabrina
I love the nuts in this salad, it makes it really satisfying. Also the line dressing is so fresh and delish, thanks!Reply
M
Why no peas for Passover?
Not Jewish, yet taken to be one.
I wish I had seen this before I had deceided on another receipe.
So, may combine.Reply
Jeri
This raw cauliflower salad was a hit at our BBQ on the weekend! It’s going to be my new go-to salad! Thanks!Reply
nancy
super tasty cauliflower salad bowl that is refreshing for the summer heat!Reply
Amanda
This salad was so good. Love all of the fresh vegetables in it!Reply
Nancy
This is the perfect summer meal. With the heat all I crave are light meals like your salad. I’ll be making it throughout the summer.Reply
Julia
Super healthy salad with easy to get ingredientsReply
Erika
This is an excellent salad! It’s a beautifully flexible recipe and I used edamame, fresh dill as the herb, and sub’d tahini sauce for the oil and it’s come out great both times. Using the food processor makes it pretty easy. I might try using chickpeas next time. Thanks for a great recipe that everyone has really enjoyed.Reply
Debra Klein
You’re welcome. Thanks for taking time to comment…and chickpeas would be a great addition to this yummy salad!
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MMK
I saw this recipe yesterday & had too make it right away, and I’m so glad that I did. It was worth the trip to the store. Aside from a bit of prep time (I gotta buy a food processor) this recipe is delicious! Perfect just as is. A great combination of flavors, and the dates add that unexpected surprise. It’s especially great right now as the produce in the Northeast leaves a lot to be desired this time of the year. I’m so happy to have found you and look forward to making your other dishes as well.Reply
Debra Klein
Oh…thank you so much! It’s comments like this that keep me sharing what I do in the kitchen for all of you.
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Jessica Formicola
I made this salad with dinner last night and it was fantastic! Delicious and easy to makeReply
Debra Klein
Easy and delicious is where it’s at!
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Elizabeth
This salad is one of my favourite nourishing recipes – perfect when I want a lighter dinner! So deliciously crunchy.Reply
Debra Klein
The crunch is my favorite part!
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Alexandra
Such a delicious, fresh and vibrant salad. Perfect way to use lovely in-season produce, and the lime dressing is tangy and works so well.Reply
Deborah
Wow what an amazing flavor combination this was. Loved the pistachios!!Reply
Debra Klein
Go pistachios!
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Mina
OMG this is perfect for me because I just stopped eating rice and this is an amazing substitute! Thank you for sharing this delicious recipe!Reply
Debra Klein
This salad is super satisfying…will definitely help with missing rice 🙂
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Suzanne Woolford
Delicious and a great way to eat raw cauliflower. I added some broccolini but didn’t have pistachios on hand.Reply
Debra Klein
Broccolini sounds like a wonderful addition!
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Elle
I made this recipe and I really enjoyed it. I subbed slivered almonds for the pistachios and did not add the green peas because I don’t like them. I also subbed cold pressed flax seed for the oil. Even my 95 year old father enjoyed it, and he rarely eats vegetables. I like how the dates added the perfect amount of sweetness.Reply
Debra Klein
Awesome….great subs and I’m so glad your father Is still enjoying his food!
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