Greek Cauliflower Rice Salad is a healthy low carb Mediterranean salad recipe bursting with flavor from feta cheese and red wine vinaigrette! Cauliflower rice salad makes a perfect healthy dinner salad recipe or low carb side dish.
What is cauliflower rice?
Simply put, cauliflower rice is cauliflower that’s been finely chopped until it resembles rice!
Cauliflower is a super versatile ingredient that you can use in a variety of ways. It is naturally a low carb vegetable, so it’s perfect as a substitute for higher carb foods such as rice, pasta, and potatoes. You can even use it for your favorite meatless Monday recipes, like these Bang Bang Cauliflower Bites.
It’s super easy to make cauliflower rice using a food processor, but you can also purchase it already riced in the produce section of your grocery store, or find it frozen!
How to Make Cauliflower Rice
Making cauliflower rice is one of the easiest things you can do.
- Remove the florets from a head of cauliflower, relatively close to the stem. Discard the stem. (The stem can add a bitter taste, so I generally don’t use when making cauliflower rice.)
- Put the florets in a food processor and pulse until they are roughly the size of rice grains.
That’s it! Now you have cauliflower rice.
How to Make Cauliflower Rice Without Food Processor
It’s easy to make cauliflower rice with a food processor… but what if you don’t have one? Don’t worry, we have steps you can follow for how to rice cauliflower without a food processor!
To make cauliflower rice without a food processor, cut your cauliflower into florets and discard the stem as you would in the steps above. Instead of adding to a food processor, grate the cauliflower with a box grater, like the kind you would use for grating cheese or hash browns.
If you have one, you could also use a potato ricer.
How to Cook Cauliflower Rice in the Microwave
You can also soften cauliflower in the microwave to easily rice it for use in recipes like this Greek Cauliflower Rice Salad. Find more information on how to make cauliflower rice with another one of our favorite cauliflower recipes: Loaded Cauliflower Rice Casserole!
Cauliflower Rice Salad Ingredients
You can make cauliflower rice salad using simple, easy-to-find ingredients:
- 1/2 medium cauliflower (12 ounces riced)
- 4 tbsp olive oil divided
- 1 cup packed baby arugula
- 1/2 cup cherry or grape tomatoes, halved or quartered if large
- 3 green onions, diced
- 1/2 cup feta cheese, crumbled
- 1/4 cup pitted olives, sliced (optional)
- pinch of salt and pepper
- 1/4 cup packed fresh parsley, chopped
- 1 tbsp lemon juice
- 1/2 tbsp red wine vinegar
- 1/2 tsp dried oregano
- Salt & pepper to taste
How to Make Greek Salad with Cauliflower Rice
This Greek cauliflower rice salad only takes about 5-10 minutes of prep time including ricing the cauliflower, slicing the tomatoes, dicing the green onions, and chopping the parsley. Once all of the ingredients are ready, it’s very quick to assemble the salad and whisk up the vinaigrette dressing.
- If using a head of cauliflower, remove the florets from the cauliflower relatively close to the stem. Put the florets in a food processor and pulse until they are roughly the size of rice grains. Transfer cauliflower to a microwaveable bowl and add 1 tbsp olive oil with a pinch of salt and pepper. Microwave on high, loosely covered, for 2 ½ minutes. Allow to cool while you prepare the rest of the salad.
- Top the cooled cauliflower with 1 cup baby arugula, 1/2 cup tomatoes, diced green onions, 1/2 cup crumbled feta cheese, 1/4 cup pitted olives, and 1/4 cup chopped fresh parsley.
- Whisk together 3 Tbsps. olive oil, 1 tbsp lemon juice, 1/2 red wine vinegar, 1/2 tsp dried oregano, and salt and pepper to your liking. Give it a taste and adjust the flavors as needed. Pour over the cauliflower rice salad and serve.
Start with the cauliflower rice as a base. Top the cauliflower rice with the arugula. Add the halved tomatoes on top of the rice. Top the cauliflower rice with the diced green onion. Finish assembling the Greek Cauliflower Salad with the feta cheese and pitted olives if desired. Whisk up the simple vinaigrette ingredients and pour over the salad.
What to Serve with Cauliflower Rice Salad
You can enjoy this Greek salad recipe with cauliflower rice on its own as a main dish or as a side. Try it as a side dish for Greek Style Pork Chops by Life Tastes Good, Sheet Pan Greek Chicken and Potatoes, Whole Beef Tenderloin, or any one of our other roast recipes. If you’re enjoying it as a main dish, try these Marquis Potatoes as an easy, tasty side.
Enjoy this recipe with a glass of Moscato Sangria, Rose Sangria, or Blueberry Sangria.
For more recipes like this, try Cauiliflower Pakora or even Cauliflower Waffles!
📌 Save Greek Cauliflower Rice Salad on Pinterest for later!
Greek Cauliflower Rice Salad
🥘 Ingredients
- 1/2 medium cauliflower (12 ounces riced)
- 4 tbsp olive oil divided
- 1 cup packed baby arugula
- 1/2 cup cherry or grape tomatoes, halved or quartered if large
- 3 green onions, diced
- 1/2 cup feta cheese, crumbled
- 1/4 cup pitted olives, sliced (optional)
- 1/4 cup packed fresh parsley, chopped
- pinch of salt and pepper
- 1 tbsp lemon juice
- 1/2 tbsp red wine vinegar
- 1/2 tsp dried oregano
- Salt & pepper to taste
🔪 Instructions
- If using a head of cauliflower, remove the florets from the cauliflower relatively close to the stem. Put the florets in a food processor and pulse until they are roughly the size of rice grains. Transfer cauliflower to a microwaveable bowl and add 1 tbsp olive oil with a pinch of salt and pepper. Microwave on high, loosely covered, for 2 ½ minutes. Allow to cool while you prepare the rest of the salad.
- Top the cooled cauliflower with 1 cup baby arugula, 1/2 cup tomatoes, diced green onions, 1/2 cup crumbled feta cheese, 1/4 cup pitted olives, and 1/4 cup chopped fresh parsley.
- Whisk together 3 tbsps olive oil, 1 tbsp lemon juice, 1/2 red wine vinegar, 1/2 tsp dried oregano, and salt and pepper to your liking. Give it a taste and adjust the flavors as needed. Pour over the cauliflower rice salad and serve.
Video
Nutrition
This recipe was originally published on Sunday Supper Movement on June 12, 2017. It was updated with new photos and republished June 3, 2018, then updated and republished again July 3, 2019. Photos taken by Marion Myers of Life Tastes Good.
Lauren @ Lemon & Mocha says
I’ve mostly seen cauliflower rice used in stir fries, but I love this Greek salad version! Can’t wait to try it – thanks!