Crunchy, creamy, lemony, and absolutely irresistible — this low-carb Mediterranean Salad is everything you want in a clean, refreshing meal!
Loaded with cauliflower, avocado, feta, pistachios & a zesty lemon dressing — it’s light on carbs but full of flavor and healthy fats.
Perfect for detox, weight loss, or a clean eating day!
Recipe Card
Servings: 4–6 servings
Prep Time: 15 minutes
Total Time: 15 minutes
Dietary Badges: Vegetarian • Low-Carb • High-Fiber
Ingredients
Salad Base:
- ½ head cauliflower florets (pulsed into fine “cauliflower rice”)
- 3–4 small Persian cucumbers, finely diced
- ¼ cup cherry tomatoes, quartered
- 2 cups arugula, chopped
- A handful of flat-leaf parsley, chopped
- ¼ red onion, finely diced
- 1 large avocado, diced
- ⅓ cup roasted pistachios (or swap for pine nuts or walnuts)
- 2–3 oz crumbled feta cheese
Dressing:
- ¼ cup extra virgin olive oil
- Zest and juice of 1 large lemon
- 1 tsp mustard (Dijon or yellow)
- 2 garlic cloves, minced
- 1½ tbsp fresh oregano, chopped (or 1 tsp dried oregano)
- 1 tsp Aleppo pepper (or chili flakes to taste)
- Salt & black pepper to taste
Instructions
- Prepare the cauliflower base: Pulse cauliflower florets in a food processor until very fine, like “snow.” Transfer to a large salad bowl.
- Add the vegetables: Mix in diced cucumbers, cherry tomatoes, chopped arugula, parsley, red onion, and avocado.
- Add crunch & creaminess: Toss in roasted pistachios and crumbled feta cheese.
- Make the dressing: In a jar, combine olive oil, lemon zest and juice, mustard, garlic, oregano, Aleppo pepper, salt, and pepper. Shake until smooth and emulsified.
- Dress & toss: Pour dressing over salad and toss well to coat evenly.
- Serve: Taste, adjust seasoning, and enjoy immediately. For meal prep, keep dressing, avocado, and pistachios separate until serving.
Additional Notes
- Add grilled chicken or shrimp on top for extra protein.
- Use ripe avocados for the best creamy texture.
- Store leftovers without dressing to maintain freshness.
- Keto-friendly and meal-prep approved.
Introduction
This Mediterranean Salad is the salad that makes all others jealous — crisp, lemony, and perfectly balanced. I created this version after craving something that felt both indulgent and light. The combination of cauliflower “grains,” creamy avocado, and tangy feta turns every bite into a flavor explosion.
Whether you serve it as a main meal, side dish, or packed lunch, this salad fits every occasion — vibrant, healthy, and deliciously refreshing.
Step-by-Step Cooking Guide
Step 1 – Make the Cauliflower Base
Pulse half a head of cauliflower into tiny pieces (like couscous). Avoid store-bought riced cauliflower; it’s too coarse and loses texture.
Tip: Don’t over-process — you want tiny bits, not mush.
Step 2 – Add the Fresh Mix-Ins
Dice cucumbers, slice cherry tomatoes, chop arugula, parsley, and red onion. Combine with cauliflower.
Tip: The smaller the dice, the better the blend and crunch.
Step 3 – Add Creamy & Crunchy Elements
Add chopped avocado, feta crumbles, and roasted pistachios. They bring contrast — soft, salty, and crisp.
Step 4 – Shake Up the Dressing
Whisk or shake olive oil, lemon juice & zest, mustard, garlic, oregano, Aleppo pepper, and seasoning. Taste — it should be bright and zesty.
Step 5 – Toss & Serve
Drizzle the dressing, toss gently, and serve immediately. It’s best eaten fresh while the cauliflower stays crisp.
Ingredient Details & Substitution Tips
| Ingredient | Why It Matters | Substitutes |
|---|---|---|
| Cauliflower | Adds texture, low-carb base | Riced broccoli or quinoa |
| Pistachios | Crunch + Mediterranean flavor | Pine nuts or walnuts |
| Feta Cheese | Creamy saltiness | Goat cheese or vegan feta |
| Aleppo Pepper | Gentle heat + color | Paprika or red chili flakes |
| Oregano | Classic Mediterranean aroma | Thyme or basil |
Tip: Always use fresh lemon juice — bottled lemon dulls the dressing’s brightness.
Recipe Variations & Serving Suggestions
Flavor Variations:
- Add 1 cup cooked chickpeas for a plant-protein boost.
- Toss in roasted red peppers or sun-dried tomatoes for extra tang.
- Swap feta with grilled halloumi for a warm twist.
Dietary Options:
- Vegan: Skip feta or replace with plant-based cheese.
- High-Protein: Add grilled chicken, shrimp, or tofu.
- Low-Sodium: Use unsalted nuts and reduce feta.
Serving Ideas:
Serve with warm pita, grilled meats, or scoop it with crackers. It’s perfect for meal prep lunches or light dinners.
Storage & Make-Ahead Info
- Storage: Store undressed salad in an airtight container for up to 2 days in the fridge.
- Dressing: Keeps well in the refrigerator for up to 5 days — shake before using.
- Make-Ahead Tip: Prep the cauliflower and chop the veggies in advance, but add avocado and dressing right before serving to avoid browning.
- Freezing: Not recommended — the fresh veggies lose texture.
Nutrition Facts (Approximate per Serving)
| Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|
| 220 kcal | 6g | 10g | 18g | 4g |
Dietary Highlights: Low-Carb • Gluten-Free • Vegetarian • High in Healthy Fats
FAQs
Q: Can I make this without a food processor?
A: Yes! Finely chop the cauliflower by hand — it just takes more time.
Q: Can I meal prep this salad?
A: Absolutely. Keep the dressing, avocado, and pistachios separate until ready to eat.
Q: What can I substitute for pistachios?
A: Walnuts, pine nuts, or slivered almonds work well.
Q: How can I make it heartier?
A: Add grilled chicken, salmon, or chickpeas for extra protein.
Personal Story
I first made this salad on a summer afternoon when I had leftover cauliflower and a handful of Mediterranean staples. The mix of crisp veggies and lemon dressing was so satisfying that it became my go-to “reset meal.” It’s the kind of dish you crave when you want something clean yet full of flavor.
Call-to-Action
Try this Mediterranean Salad and let me know how you customized it!
Tag your bowl with #MyMediterraneanBowl and share your version — extra points if you topped it with grilled shrimp or feta crumble heaven!
