Raw Cauliflower Salad Recipe (Gluten-Free + Nut-Free)

Raw Cauliflower Salad
I would be so happy and content if I had enough space and the time to grow my favorite vegetables at my home. Raw cauliflower would most definitely be in my garden; it is so versatile and nutritious. It is extremely popular in the health industry these days, popping up on menus at the chicest restaurants and the health aisle at the grocery stores.  Why so? Because it is an excellent low-carb, very low-calorie, fat-free, adaptable vegetable used as a carb substitute. You can use it to make cauliflower pizza crust, cauliflower mashed potatoes, riced cauliflower salad, cauliflower stir-fry, and the list can go on.

Raw Cauliflower Salad Recipe (Gluten-Free + Nut-Free)

This Raw Cauliflower Salad Recipe is a great clean salad that's gluten-free and nut-free. If you're looking for cauliflower recipes this one is great for lunch and dinner.

  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Servings: 2


  • 1 medium head of cauliflower, cut into florets
  • 2 tomatoes, diced
  • 1/2 cup parsley, chopped 
  • 1/2 cup coriander, chopped 
  • 1/2 cup dried cranberries 


  • 3-4 tbsp olive oil
  • 1 tbsp white wine vinegar or apple cider vinegar
  • 1/2 tsp garlic powder
  • Salt and pepper to taste 


  1. Place the cauliflower florets in a food processor, and blitz for about 30 seconds, or until you get a couscous or rice appearance. Add to a bowl.

  2. Add the tomatoes, parsley, coriander, and cranberries to the bowl with the cauliflower rice and give a quick toss to combine.

  3. For the dressing, add all the ingredients in a jar with a tight-fitting lid, and shake until well combined.

  4. Add the dressing to the salad and toss well to combine all ingredients.

  5. Set aside for a few minutes for the cauliflower to absorb the yummy dressing. Enjoy!

Pro Tips:

  1. You can also make this salad ahead of time, just cover it with saran wrap, refrigerate it, and serve it later or the next day. Be sure to keep the dressing separate.

  2. To store leftovers, add them to a sealed container for about 2 days in the refrigerator for optimum freshness.

  3. For a perfect picnic idea, just layer all ingredients into a mason jar, shake, and enjoy!

  4. Do not use frozen cauliflower for this dish, it will end up in a mushy mess.

  5. If you want to add some more herbs to this dressing, try adding in some freshly chopped dill.

  6. If you don’t have a food processor, finely chopping the cauliflower or even cutting it into florets will still make a beautiful and tasty salad. The finer the cauliflower, the more flavorful it will become as it is saturated in the dressing.

What are your favorite types of salads? Tell me all about it in the comment section below! -BON APPÉTIT!


Fun Facts About Raw Cauliflower! Did you know…

  • The bigger the cauliflower head, the more flavorful it is.
  • The leaves of the cauliflower are edible and can be used to make stock.
  • The most used color of cauliflower is white which I use in my Chopped Cauliflower Salad, but it can also be found in other colors like purple, green, and even orange.

What Does a Cauliflower Taste Like?

Cauliflower in its raw state really has a mild, nutty flavor; depending on the color of cauliflower you choose to purchase, it may also be slightly bitter and can have a strong aroma as well.

Because of its mild flavor, it is the perfect vegetable for making the most delicious dishes and as a healthy addition to soups, salads, and so much more! I am taking you on an adventure as I expose your taste buds to some of my freshest salads with cauliflower as both the star and sidekick.

The good thing with cauliflower is that you don’t have to wait for a particular season to make this Raw Cauliflower Salad; luckily it is one of those vegetables that is available in the produce section of your supermarket all year round! You can put it right into your refrigerator from the grocery store for up to 1 week if you are not quite ready to use it.

Truly I love using raw vegetables like broccoli and cauliflower in my salad recipes, like in my Raw Cauliflower Salad Recipe, my Easy Vegan Asian Crunch Cabbage Salad, or even my Brussels Sprouts Squash Salad. Eating raw and fresh vegetables makes my body feel so invigorated and energized!

Raw Cauliflower Salad

How to Make Raw Cauliflower Salad?

  • Preparing the Cauliflower- I like chopping the cauliflower into florets so it is easier and quicker to break down in the food processor. Pulse for about 30 seconds or so until I have the right rice-like texture to then add to the salad bowl. Depending on how big your food processor is, you might have to do a couple of rounds of this.
  • Preparing the Vegetables- To the salad bowl, add chopped tomatoes. I like using vine-ripened tomatoes for this, but any variation will do. Add some fresh, finely chopped parsley, coriander, and cranberries for some added sweetness and texture.
  • Preparing the Dressing- To a mason jar with a tight lid, add olive oil, white wine vinegar, garlic powder, and a dash of salt and pepper, and then shake vigorously.
  • Assemble and Devour! – Pour the dressing over the salad and toss to combine, making sure the dressing touches everything. I go ahead and set it aside for a few minutes so all the ingredients can marry, then I enjoy it! All in under 15 minutes!

What Are Good Things to Put in a Raw Cauliflower Salad?

I love this question! When I choose what type of salad I want to indulge in or what ingredients I choose to add all depends on my mood sometimes and what I have in the refrigerator. Sometimes I want a warm salad like my Brussels Sprouts Squash Salad or something cold like my fresh and satisfying Asian Crunch Cabbage Salad. But the similarities that all my salads have is the combination of different flavors and textures. So here are some fun things I like to add to my salads:

  • I like picking a variety of leaves, some are a little bitter, buttery, or crunchy (romaine, buttery lettuce, etc.)
  • A variety of vegetables (cabbage, broccoli, cauliflower, cherry tomatoes, sun-dried tomatoes, bell peppers, cucumbers, avocado, radishes, beets, etc.) Pick what you like!
  • Protein (beans, quinoa, edamame, tofu, etc.)
  • Something sweet (dried cranberries, pears, apples, blueberries, etc.)
  • Something crunchy (toasted walnuts, pumpkin seeds, etc.)

There is no right or wrong way when making a salad, think of it as a blank canvas and you get to create whatever you like. Salads are one the easiest, fun, and colorful dishes to prepare.

 Health Benefits and Allergens of Cauliflower 

There are a multitude of health benefits to this Cauliflower Salad if prepared as directed.  Here are a few you can gain by using the ingredients in this dish:

  • Cauliflower- This is an anti-inflammatory, great for cardiovascular health, and a rich source of Vitamin C, Vitamin B6, and Potassium.
  • Tomatoes- A good source of Vitamin C, Potassium, Vitamin K, and Folate, and helps to reduce the risk of heart disease.
  • Parsley- Rich in antioxidants, supports bone health, and may improve heart health.
  • Coriander- Can help with fighting infections, in addition to helping with digestion and gut health.
  • Cranberries- They are high in antioxidants and can aid in lowering the risk of urinary tract infections (UTIs), and heart disease.
  • Olive Oil- Olive Oil is rich in monounsaturated fats, may prevent stroke, and has anti-inflammatory properties.
  • White Wine Vinegar- It is rich in nutrients that can help with digestion and regulating blood sugar levels.
  • It’s healthy
  • It’s vegan
  • It’s grain-free
  • It’s gluten-free
  • It’s raw
  • It’s nut-free

What are your favorite types of salads? Tell me all about it in the comment section below or message me @veggiecurean!