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Cauliflower Salad

Helen T. Patterson
A light, creamy cauliflower salad loaded with crisp vegetables, protein-rich eggs, and tangy pickled onions.
Tossed in a zesty Greek yogurt dressing, this dish is low in carbs, high in fiber, and full of fresh flavor. Perfect for make-ahead lunches or as a vibrant side for any meal.
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Prep Time 20 minutes
Cook Time 0 minutes
Chilling Time 1 hour
Total Time 1 hour 20 minutes
Course Salad, Side Dish
Cuisine American, Healthy, Low-Carb
Servings 4

Equipment

  • 1 large mixing bowl
  • 1 Small whisk
  • 1 cutting board
  • (1) Chef’s knife
  • 1 measuring spoons set
  • 1 Measuring cups set
  • 1 Mixing spoon or spatula

Ingredients
  

  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons whole milk Greek yogurt
  • 1 ½ tablespoons fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey
  • 1 garlic clove grated
  • ½ teaspoon sea salt
  • Freshly ground black pepper to taste
  • 4 cups small cauliflower florets from about 1 medium cauliflower, ~1 ½ pounds
  • 3 hard-boiled eggs chopped
  • 2 celery stalks thinly sliced
  • ½ cup pickled red onions heaping
  • 1 ½ tablespoons capers
  • 1 tablespoon fresh parsley chopped
  • 1 tablespoon fresh dill chopped

Instructions
 

  • Prepare the Dressing Base: In a large mixing bowl, begin by making the creamy dressing that will bring all the flavors together.
    Add 3 tablespoons of extra-virgin olive oil, 3 tablespoons of whole milk Greek yogurt, and 1 ½ tablespoons of freshly squeezed lemon juice.
    The olive oil gives richness and smoothness, while the yogurt adds protein and creaminess without being too heavy.
    The lemon juice brightens the overall flavor and balances the richness of the yogurt and oil.
  • Incorporate Flavor Enhancers: To the dressing base, whisk in 1 teaspoon Dijon mustard, 1 teaspoon honey, and 1 finely grated garlic clove.
    The mustard provides a subtle sharpness and helps emulsify the dressing, the honey adds just a touch of sweetness to balance the acidity, and the garlic infuses a bold, savory kick.
    Sprinkle in ½ teaspoon sea salt and a generous amount of freshly ground black pepper to season.
    Whisk vigorously until the mixture is smooth and creamy, ensuring the ingredients are well-blended with no lumps of yogurt or garlic.
  • Prepare the Cauliflower Florets: Take one medium cauliflower (about 1 ½ pounds) and cut it into small bite-sized florets, aiming for around 4 cups in total.
    To do this, remove the outer leaves, trim off the thick stem, and separate the cauliflower head into florets.
    Use a sharp knife to cut them into even, small pieces about the size of a grape.
    Keeping the florets uniform ensures they marinate evenly in the dressing and are pleasant to eat in each bite.
    Rinse them thoroughly under cold water and pat them dry with a clean kitchen towel or paper towels before adding them to the bowl.
  • Coat the Cauliflower Thoroughly: Add the cauliflower florets directly into the prepared dressing.
    Using a large spoon or spatula, stir gently but thoroughly, making sure each piece of cauliflower is well coated in the creamy mixture.
    At this stage, the raw cauliflower will start absorbing the tangy flavors of the dressing, which is why chilling the salad later is so important—it allows the cauliflower to soften slightly and fully soak in the flavors.
  • Add the Protein Boost: Next, chop 3 hard-boiled eggs into bite-sized pieces.
    Make sure they are firm but not overcooked, with bright yellow yolks and tender whites.
    Gently fold the chopped eggs into the cauliflower mixture.
    The eggs add protein, richness, and a hearty texture that balances the crisp crunch of the raw cauliflower.
    Stir lightly to keep the yolks from breaking down too much, so you still see distinct pieces of egg throughout the salad.
  • Incorporate Fresh Crunch and Tang: Thinly slice 2 celery stalks into half-moon shapes for a refreshing crunch, then add them to the bowl.
    Follow with a heaping ½ cup of pickled red onions—these bring a punch of color, tanginess, and slight sweetness that lift the entire salad.
    Add 1 ½ tablespoons of capers, which provide little bursts of briny, savory flavor in every bite.
    Gently fold these ingredients into the cauliflower and egg mixture, being careful not to crush the florets.
  • Brighten with Fresh Herbs: Sprinkle in 1 tablespoon of chopped fresh parsley and 1 tablespoon of chopped fresh dill.
    These herbs are essential for freshness, aroma, and depth of flavor.
    Dill pairs beautifully with the tangy dressing, while parsley adds a clean, garden-fresh note.
    Stir them in gently so that the herbs are evenly distributed, creating a vibrant mix of colors and flavors.
  • Chill for Maximum Flavor: Cover the mixing bowl tightly with plastic wrap or transfer the salad into an airtight container.
    Place it in the refrigerator for at least 1 hour, or ideally up to a full day before serving.
    This chilling time allows the raw cauliflower to slightly soften while still staying crisp, and the flavors meld together into a well-balanced, refreshing dish.
    The longer it sits, the more delicious and cohesive the salad becomes.
  • Final Taste and Adjustments: Before serving, take the salad out of the fridge and give it a good stir to re-distribute the dressing and ingredients.
    Taste a spoonful—if needed, adjust the seasoning by adding a pinch more salt, a squeeze of lemon juice, or an extra grind of black pepper to enhance brightness and flavor balance.
  • Serve and Enjoy: Transfer the cauliflower salad to a serving bowl or platter.
    Garnish with a few extra sprigs of dill or parsley for a fresh, vibrant look.
    Serve chilled as a refreshing side dish alongside grilled meats, sandwiches, or as part of a light lunch spread.
    Every bite offers a delightful contrast of creamy dressing, crunchy cauliflower, savory eggs, tangy onions, and aromatic herbs.

Notes

  • Use small, even-sized cauliflower florets so they marinate and absorb the dressing evenly.
  • A one-hour chill is the minimum—overnight chilling brings the best flavor.
  • For added creaminess, increase the Greek yogurt slightly or use a thicker variety.
  • Pickled red onions add tang and color, but quick-pickled shallots or regular red onions also work.
  • Capers provide briny depth, but if you don’t have them, chopped green olives are a great substitute.
  • Fresh herbs are essential—don’t skip the dill and parsley for brightness.
  • This salad is naturally gluten-free and lower in carbs compared to potato salad.