Mediterranean Cauliflower & Cherry Tomato Salad
The Mediterranean Cauliflower & Cherry Tomato Salad is a fresh, crisp, and colorful side dish packed with vibrant vegetables and bold Mediterranean flavors. Lightly roasted or raw cauliflower florets are paired with sweet cherry tomatoes, briny olives, fresh herbs, and a tangy lemon-oregano dressing. This salad is low-carb, gluten-free, and plant-based, making it perfect for healthy lunches, potlucks, or a refreshing side for grilled proteins.
Enjoy it as a light meal on its own or pair it with your favorite Mediterranean mains for a complete spread.
Prep Time:
15 minutes
Cook Time (Optional Roasting):
10–12 minutes (skip if using raw cauliflower)
Total Time:
15–25 minutes
Servings:
4–6 as a side
Ingredients:
For the Salad:
1 small head of cauliflower, cut into small florets (about 4 cups)
1½ cups cherry tomatoes, halved
¼ cup Kalamata olives, sliced
¼ cup red onion, thinly sliced
¼ cup fresh parsley, chopped
2 tablespoons fresh basil or mint, chopped (optional)
¼ cup feta cheese, crumbled (optional, for garnish)
2 tablespoons toasted pine nuts or slivered almonds (optional, for crunch)
For the Lemon-Oregano Dressing:
3 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon lemon zest
1 tablespoon red wine vinegar
1 small garlic clove, minced
1 teaspoon dried oregano
Salt and black pepper, to taste
Instructions:
Prepare the Cauliflower
Option 1 – Raw Salad:
Chop the cauliflower into small bite-sized florets. For a finer texture, pulse the florets in a food processor 3–4 times until chunky but not riced.
Option 2 – Light Roasting (Optional):
Preheat the oven to 400°F (200°C). Toss cauliflower florets with 1 tablespoon olive oil, salt, and pepper. Roast for 10–12 minutes until lightly golden but still crisp. Cool before assembling the salad.
Make the Dressing
In a small bowl, whisk together:
Olive oil
Lemon juice and zest
Red wine vinegar
Garlic
Dried oregano
Salt and pepper
Set aside to allow flavors to meld.
Assemble the Salad
In a large bowl, combine:
Cauliflower (raw or roasted)
Cherry tomatoes
Kalamata olives
Red onion
Fresh parsley and basil/mint (if using)
Drizzle the lemon-oregano dressing over the salad and toss gently to coat.
Add Garnishes
Top with:
Feta cheese (if using)
Toasted pine nuts or almonds (optional for texture)
Taste and adjust seasoning with extra salt, pepper, or lemon juice as needed.
Serving Suggestions:
Serve alongside grilled chicken, shrimp, or lamb kebabs.
Enjoy as part of a Mediterranean mezze platter.
Perfect for meal prep—the flavors get better as it sits!
Tips & Variations
Tips:
Choose Small Cauliflower Florets:
Cut the cauliflower into bite-sized pieces for easier eating and better mixing with the other ingredients.
Use Fresh, Sweet Cherry Tomatoes:
Ripe, juicy cherry or grape tomatoes add natural sweetness that balances the tangy dressing and salty olives.
Let It Marinate:
For the best flavor, let the salad sit for 10–15 minutes after tossing with the dressing to allow the cauliflower to absorb the lemon and herb notes.
Customize the Texture:
If you prefer a finer texture, pulse the cauliflower in a food processor until chunky (but not mushy). For more crunch, leave the florets whole.
Meal Prep Friendly:
This salad keeps well in the fridge for up to 3 days, making it a great make-ahead side dish or lunch option.
Variations:
Add Protein:
Include chickpeas, grilled chicken, tuna, or shrimp to make it a full meal.
Make It Vegan:
Omit the feta cheese or replace it with vegan feta or avocado chunks for creaminess.
Different Nuts & Seeds:
Try toasted walnuts, sunflower seeds, or pumpkin seeds for a different crunchy element.
Try Other Herbs:
Swap parsley for cilantro, dill, or arugula for a peppery twist. Use mint for extra freshness.
Switch the Dressing:
Use a tahini-lemon dressing or a Greek yogurt drizzle for a creamy variation.
Add Roasted Peppers:
Include roasted red peppers or sundried tomatoes for deeper flavor layers.
Make It Spicy:
Add a pinch of crushed red pepper flakes, Aleppo pepper, or a drizzle of harissa for heat.
Q&A
Q: Can I make this salad ahead of time?
A: Yes! This salad is actually better when made ahead, as the flavors develop as it sits. Store it in the fridge for up to 3 days, but add the feta and nuts just before serving to keep them fresh.
Q: Is it necessary to roast the cauliflower?
A: No! The salad can be made with raw cauliflower for extra crunch or lightly roasted cauliflower for a softer texture. Both versions taste great.
Q: Can I use frozen cauliflower?
A: It’s possible, but fresh cauliflower is recommended for the best texture. If using frozen, thaw and pat dry before roasting or using in the salad.
Q: How do I make this salad dairy-free?
A: Simply omit the feta cheese or use a plant-based feta alternative.
Q: What other vegetables can I add?
A: Try adding cucumber slices, artichoke hearts, or roasted red peppers for extra Mediterranean flair.
Nutrition Facts (Per Serving, Approximate for 6 Servings)
| Nutrient | Amount |
|---|---|
| Calories | 140 |
| Protein | 4g |
| Carbohydrates | 8g |
| Fiber | 3g |
| Sugars | 3g |
| Fat | 11g |
| Saturated Fat | 2g |
| Cholesterol | 6mg |
| Sodium | 280mg |
| Potassium | 400mg |
Note: Nutrition may vary depending on specific toppings (feta, nuts, etc.).
Conclusion
The Mediterranean Cauliflower & Cherry Tomato Salad is a vibrant, healthy dish that combines crisp cauliflower, juicy tomatoes, and bold Mediterranean flavors in a light, refreshing way. Whether you’re serving it as a side dish, meal-prepping for the week, or bringing it to a picnic or potluck, this salad is versatile, nutritious, and easy to customize.
It’s gluten-free, low-carb, and can be made vegan, making it suitable for a wide range of diets. Plus, the quick prep time means you can enjoy Mediterranean freshness any day of the week.