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    Home » Recipes » Salad Recipes » Greek Cauliflower Rice Salad

    Greek Cauliflower Rice Salad

    Published: Jul 7, 2019 Modified: May 22, 2023 by Isabel Laessig

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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.

    Pouring the vinaigrette over greek cauliflower rice salad

    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!

    Cauliflower rice for Greek cauliflower rice salad in white bowl

    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!

    Pouring olive oil into Cauliflower rice for Greek cauliflower rice salad

    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.
    Cauliflower rice for Greek cauliflower rice salad
    Start with the cauliflower rice as a base.
    Assembling the Cauliflower Rice Salad starting with baby arugula on top of the cauliflower rice
    Top the cauliflower rice with the arugula.
    Assembling the Cauliflower Rice Salad with baby arugula and halved tomatoes on top of the cauliflower rice
    Add the halved tomatoes on top of the rice.
    Assembling the Cauliflower Rice Salad with baby arugula, halved tomatoes, and green onions on top of the cauliflower rice
    Top the cauliflower rice with the diced green onion.
    Finish assembling the cauliflower rice salad by topping with feta cheese and olives (olives are optional)
    Finish assembling the Greek Cauliflower Salad with the feta cheese and pitted olives if desired.
    Pouring the vinaigrette over the Greek Cauliflower Salad
    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 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, or Rose Sangria.

    Easy Salad Recipes

    • Vietnamese Steak Salad
    • Burrata Salad
    • Grilled Peach Salad
    • Summer Pasta Salad
    • Cold Quinoa Salad
    Serving the Greek Cauliflower Rice Salad using wooden serving spoons

    📌 Save Greek Cauliflower Rice Salad on Pinterest for later!

    📋 Recipe

    Greek Cauliflower Rice Salad

    Greek Cauliflower Rice Salad

    Isabel Laessig
    Our Greek Cauliflower Rice Salad is a healthy, low carb salad bursting with Greek flavors! Perfect for lunch or dinner as a side salad or main course. 
    4.31 from 13 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 3 minutes mins
    Total Time 13 minutes mins
    Course Salad
    Cuisine Greek
    Servings 4 servings
    Calories 199 kcal

    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)
    • ¼ cup packed fresh parsley, chopped
    • pinch of salt and pepper
    • 1 tablespoon lemon juice
    • ½ tablespoon red wine vinegar
    • ½ teaspoon dried oregano
    • Salt & pepper to taste
    Cooking Conversions

    See our Cooking Conversions Chart for help converting measurements!

    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 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.
    • 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.
    • 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.

    Video

    Nutrition

    Calories: 199kcalCarbohydrates: 3gProtein: 3gFat: 19gSaturated Fat: 4gCholesterol: 16mgSodium: 351mgPotassium: 156mgFiber: 1gSugar: 1gVitamin A: 730IUVitamin C: 19.6mgCalcium: 119mgIron: 0.9mg
    Keyword cauliflower rice recipe
    Did you try this recipe?Tag #SundaySupper on social and leave a comment below!

    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.

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    Isabel, AKA Family Foodie

    About Isabel Laessig

    Hi! I’m Isabel Laessig, also known as Family Foodie, creator of Sunday Supper Movement and author of the Boujee Steak Cookbook. Sunday Supper is my mission to bring family back around the dinner table. Join me in making family meal-time a tradition to celebrate!

    » About Me

    Reader Interactions

    Comments

    1. Lauren @ Lemon & Mocha says

      June 28, 2018 at 11:10 am

      I’ve mostly seen cauliflower rice used in stir fries, but I love this Greek salad version! Can’t wait to try it – thanks!

      Reply

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