Roasted Cauliflower Salad (Paleo, Whole30, Keto)
5 minute read
This delicious cauliflower salad is reminiscent of a summer potato salad loaded lots of smoky cauliflower, crunchy aromatics and salty bacon in a tangy dressing for a perfect side dish with burgers, BBQ, or gilled salmon! Roasting the cauliflower give you that perfect tender bite without being too soft or mushy and can be made with grilled cauliflower too. This easy, low carb and Paleo cauliflower salad is so good, it just may replace your favorite coleslaw or potato salad!
Why Cauliflower So Good for You!
Cauliflower belongs to the cruciferous family of vegetables with broccoli, arugula, and cabbage. I love how versatile it is and how it is found in so many dishes from all over the world! It’s delicate flavor and hearty texture make it a great addition to veggie platters, curries, hummus, and more!
Creative ways to add more cauliflower to your whole food diet:
-
Mashed cauliflower instead of potatoes
-
Add it to soups or stews
-
Make a delicious curry
-
Be creative and enjoy this super nutritious food!
Vitamins
-
Vitamin B6 (pyridoxine): There are many benefits from a diet rich in vitamin B6. It plays a role in our immune health, metabolism, and brain health. Vitamin B6 is essential in creating neurotransmitters like dopamine and serotonin, which play a role in emotional health and sleep [2].
-
Vitamin B9 (folate): This vitamin is essential in the production of your genetic material (DNA and RNA), supports metabolism, and works with other B vitamins in regulating homocysteine [3].
-
Vitamin B5 (pantothenic acid): Supports metabolic pathways and plays a role in making red blood cells.
-
Vitamin C: A powerful antioxidant that reduces oxidative stress, improves the absorption of non-heme iron, supports the immune system, and healthy bones [4].
-
Vitamin K: Vitamin K1 is essential in your body’s clotting ability and is converted to vitamin K2 in your gut. Vitamin K2 is essential in maintaining healthy bones and skin.
Minerals
-
Phosphorus: Supports healthy teeth and bones, muscle recovery after working out, and detoxification.
-
Manganese: Essential mineral in supporting blood sugar regulation, glucose metabolism, and supporting healthy brain and nerve function [5].
-
Potassium: Plays a role in your body’s hydration and cellular fluid balance, with sodium being the counter balance.
-
Magnesium: The fourth most abundant mineral in the body, it support healthy nerve functions, healthy blood pressure, and detoxification.
Fiber: Around three grams of insoluble fiber per cup! Insoluble fiber is essential in gut health and promotes healthy movement!
Choline: An essential nutrient that many people are actually deficient in! Choline is necessary in the production of phosphatidylcholine and sphingomyelin: phospholipids necessary for cell membrane health. It is also essential in the production of acetylcholine, a vital neurotransmitter in brain and nervous system health [6].
Antioxidants: Several including sulforaphane, a powerful antioxidant that supports the production of glutathione, neutralizes free radicals and reduces oxidative stress, and reduces inflammation [7].
Low Glycemic: Cauliflower is a great source of nutrients and it will not cause a spike in your blood sugars, and due to the fiber it contains, may help to keep your blood sugars more stabilized.
From September through November, you may find a few different varieties of cauliflower at your local market or farmer’s markets since this is peak season! When I make this salad, I love to add whatever colors I can find, and this week I found some gorgeous green Romanesco and purple cauliflower. Romanesco is one of my favorite veggies with its beautiful green spirals, cauliflower like texture, and broccoli flavor profile. Purple cauliflower is higher in antioxidants than white cauliflower and gets its pretty purple hue from anthocyanins: powerful antioxidants that have been shown to have anticancer and anti-inflammatory properties, as well as supports healthy blood sugars and a healthy heart [1]. Always aim to add the rainbow of colorful veggies to your diet each week to add a variety of nutrients, antioxidants, fiber, and flavor!
Roasted Cauliflower Salad Ingredients
Serves 6-8
Roasted Cauliflower
2 Small Heads of Cauliflower*, 2” pieces
2 Tbsp EVOO
1 tsp Fine Sea Salt or Pink Salt
1 tsp Ground Black Pepper
Cauliflower Salad
½ cup No Sugar Mayonnaise
1 Tbsp Apple Cider Vinegar
½ Lemon, juiced
2 Tbsp Yellow Mustard
½ Red Onion, finely diced
1 tsp Fine Sea Salt or Pink Salt
½ tsp Ground Black Pepper
2 stalks Celery, finely diced
8 oz No Sugar Bacon*, diced and fried
*Omit for vegetarian
Roasted Cauliflower Salad (Paleo, Whole30, Keto)
This delicious cauliflower salad is reminiscent of a summer potato salad loaded lots of smoky cauliflower, crunchy aromatics and salty bacon in a tangy dressing for a perfect side dish with burgers, BBQ, or gilled salmon!
Ingredients
Roasted Cauliflower
- 2 Small Heads of Cauliflower* 2” pieces
- 2 Tbsp EVOO
- 1 tsp Fine Real Salt
- 1 tsp Ground Black Pepper
Cauliflower Salad
- ½ cup No Sugar Mayonnaise
- 1 Tbsp Apple Cider Vinegar
- ½ Lemon juiced
- 2 Tbsp Yellow Mustard
- ½ Red Onion finely diced
- 1 tsp Fine Real Salt
- ½ tsp Ground Black Pepper
- 2 stalks Celery finely diced
- 8 oz No Sugar Bacon* diced and fried
Instructions
- Preheat the oven to 450 degrees.
- Rinse the cauliflower and cut it off the stem in 1.5"-2" pieces, transfer to a large bowl.
- Drizzle with EVOO and add the S&P giving it a quick toss or stir to evenly coat.
- Transfer to a rimmed baking sheet and bake for 22-25 minutes until lightly browned and tender, remove and cool completely.
- Dice the bacon and fry it over medium-low heat until cooked to desired crispness, drain excess fat and set aside.
- In a large bowl add all the mayonnaise, ACV, lemon juice, mustard, and S&P, whisk to combine.
- Stir in the onion, celery and bacon and give it a quick stir.
- Add the roasted cauliflower and stir to evenly coat.
Notes
*Omit for vegetarian
Nutrition
.wprm-nutrition-label-layout .wprmp-nutrition-label-block-line {background-color: #333333;} .wprm-nutrition-label-layout .wprmp-nutrition-label-block-nutrient {border-top-color: #333333;}
Nutrition Facts
Roasted Cauliflower Salad (Paleo, Whole30, Keto)
Amount per Serving
Calories
251
% Daily Value*
Fat
25
g
38
%
Saturated Fat
6
g
38
%
Trans Fat
0.1
g
Polyunsaturated Fat
8
g
Monounsaturated Fat
10
g
Cholesterol
25
mg
8
%
Sodium
901
mg
39
%
Potassium
84
mg
2
%
Carbohydrates
2
g
1
%
Fiber
0.4
g
2
%
Sugar
0.5
g
1
%
Protein
4
g
8
%
Vitamin A
29
IU
1
%
Vitamin C
1
mg
1
%
Calcium
9
mg
1
%
Iron
0.3
mg
2
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Let us know how it was!
Like this Video? Subscribe to my YouTube cooking channel for healthy, whole food recipes! Want to be notified when I post a new video? Click on the bell icon and you’ll get a notification when new recipes are uploaded! Happy Healthy Eating!!
FAQs
Q: Can I boil or steam the cauliflower to make cauliflower salad?
A: If possible, I would roast or even grill the cauliflower as this will yield a tender bite that holds up well as a salad. Boiling or steaming may yield a bite that is too soft or mushy and it will likely fall apart when you mix it.
Q: What should I do if I don’t have a fresh lemon to add to cauliflower salad?
A: I love the freshness lemon juice brings to this dish, but hey, if you don’t have one no biggie. Just add a little more ACV, pickle juice, olive juice, citrus vinegar, or any other acid you love!
Q: How long will cauliflower salad keep?
A: Store cauliflower salad in an airtight container in the refrigerator and enjoy within 2 days.
Q: Can I make cauliflower salad with raw cauliflower?
A: I would definitely grill or roast the cauliflower to take the raw bite out of it. When grilled or roasted the cauliflower has a delightful mouthfeel without being mushy and is much sweeter and milder than raw cauliflower.
Note: This post contains Amazon affiliate links to the products and kitchen gear I love. If you click on a link and make a purchase, I receive a small commission at no cost to you. Thank you for supporting Almond Milk and Cookies!
Welcome to Almond Milk and Cookies where good food, health and lots of flavor go hand-in-hand!
I am a holistic nutritionist with an auto-immune disorder, a love of cooking, and a passion for holistic health.
Sharing what I make and eat with all of you…in hopes that you find inspiration here to fuel your body and feel your best with nutrient dense whole foods and clean eating.
0 Comments