Greek Cauliflower Rice Salad

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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.

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.

1. 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.)
2. 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:

• ½ medium cauliflower (12 ounces riced)
• 4 tablespoon olive oil divided
• 1 cup packed baby arugula
• ½ cup cherry or grape tomatoes, halved or quartered if large
• 3 green onions, diced
• ½ cup feta cheese, crumbled
• ¼ cup pitted olives, sliced (optional)
• pinch of salt and pepper
• ¼ cup packed fresh parsley, chopped
• 1 tablespoon lemon juice
• ½ tablespoon red wine vinegar
• ½ teaspoon 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.

1. 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 tablespoon 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.
2. Top the cooled cauliflower with 1 cup baby arugula, ½ cup tomatoes, diced green onions, ½ cup crumbled feta cheese, ¼ cup pitted olives, and ¼ cup chopped fresh parsley.
3. Whisk together 3 Tbsps. olive oil, 1 tablespoon lemon juice, ½ red wine vinegar, ½ teaspoon 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.

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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 Sheet Pan Greek Chicken and Potatoes, Whole Beef Tenderloin, or anyone 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.

📌 Save Greek Cauliflower Rice Salad on Pinterest for later!

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.