Super fresh low carb Cauliflower Rice Salad is a perfect mix of cauliflower rice, roasted vegetables, savory prosciutto and provolone cheese. Made with a white wine dressing and topped with fresh basil leaves. Low Carb, diabetes-friendly, simple and delicious.
Inspired by my love for both cauliflower and Italian cuisine, this low carb cauliflower rice salad brings together the best of both worlds for a fresh and satisfying dish. Like this low carb take on a potato salad my Keto Fauxtato Salad uses roasted cauliflower instead of potatoes.
You might also like my other Italian-inspired recipes like this Easy Burrata Caprese Salad, Zucchini Veggie Pasta, Baked Goat Cheese Pasta, Basil Pesto Recipe, Low Carb Green Bean Salad with Feta, Low Carb Strawberry Caprese Salad or this Low Carb Italian Quesadilla appetizer.
This Blueberry Cucumber Salad recipe is one of my latest salad recipes and perfect for the summer season.
Jump To:
- Why you'll love this simple Cauliflower Rice Salad recipe
- What you'll need to make this recipe
- How to make this Healthy Mediterranean Cauliflower Rice Salad?
- Recipe Card
- What to serve with this cauliflower rice salad?
- Top Tip
- Recipe variations
- How to store the salad?
- Frequently asked questions
- Other low carb salad recipes you might enjoy
Why you'll love this simple Cauliflower Rice Salad recipe
- Low Carb and Healthy: This recipe uses cauliflower rice as a base, making it a nutritious option for those following a low carb diet.
- Easy to Prepare: Simple steps and readily available ingredients make this salad quick and easy to assemble.
- Great Flavor Combination: The blend of roasted peppers, savory prosciutto, and a tangy vinaigrette creates a satisfying and balanced taste.
- Perfect for Meal Prep: This salad can be made ahead of time and stored in the fridge, making it convenient for busy weekdays.
- Great Option for Diabetics: The low carb content makes this keto cauliflower rice salad is suitable for managing blood sugar levels.
What you'll need to make this recipe
- Cauliflower Rice - Acts as a low-carb, nutritious base for the salad instead of using traditional rice.
- Roasted Red Peppers - Adds sweetness and a smoky flavor, enhancing the overall taste.
- Black Olives - Provides a briny, savory element that complements the other ingredients.
- Green Peas - Adds a pop of color and a mild sweetness, balancing the flavors.
- Prosciutto - Introduces a salty, savory taste that pairs well with the cheese and vegetables.
- Provolone Cheese - Adds a creamy, mild flavor that complements the prosciutto and vegetables.
- Extra Virgin Olive Oil - Forms the base of the vinaigrette, adding richness and helping to meld the flavors.
- White Wine Vinegar - Provides acidity to balance the richness of the olive oil and cheese. Alternatively, you can use red wine vinegar.
- Oregano - Adds a subtle herbal note that enhances the Italian flavor profile.
- Salt - Enhances the overall flavor of the salad.
- Basil - Adds a fresh, aromatic element that ties all the ingredients together. Hand torn or finely chopped.
See the printable recipe card at the bottom of this post for a complete list of ingredients and measurements.
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How to make this Healthy Mediterranean Cauliflower Rice Salad?
STEP 1: Cook the cauliflower rice in a dry frying pan over medium heat to remove any moisture. About 20 minutes. Once cooked, add salt and mix through. Allow to cool.
I always prefer using frozen cauliflower rice, if using fresh cauliflower, chop it into florets and pulse in a food processor until it reaches a rice-like consistency. If using store-bought cauliflower rice, proceed to the next step after cooking.
STEP 2: Combine the salad ingredients and make the dressing.
In a large bowl, combine the cauliflower rice, roasted red peppers, black olives, green peas, sliced prosciutto, and sliced provolone cheese.
In a small bowl or jar, whisk together the olive oil, white wine vinegar, oregano, and salt until well combined.
STEP 3: Dress and mix the salad
Sprinkle the chopped basil leaves over the salad.
Pour the dressing over the cauliflower rice mixture. Toss until all ingredients are evenly coated.
Garnish with more freshly chopped basil and serve immediately, or chill in the refrigerator for 30 minutes to allow the flavors to meld.
Enjoy your Italian Cauliflower Rice Salad as a fresh and flavorful dish perfect for any occasion!
Recipe Card
Italian Cauliflower Rice Salad
RECIPE VIDEO
Ingredients
- 2 cups cauliflower rice frozen preferred
- ⅛ teaspoon salt
- 2 roasted red peppers
- ½ cup black olives pitted
- ½ cup green peas
- 4 slices prosciutto
- 4 slices provolone cheese
Dressing
- ½ cup extra virgin olive oil
- ¼ cup white wine vinegar
- ¼ teaspoon oregano
- ¼ teaspoon salt
- 6 basil leaves
Instructions
- Prepare the cauliflower rice by pulsing cauliflower florets in a food processor until rice-like consistency, or use store-bought frozen cauliflower rice.2 cups cauliflower rice
- Cook the cauliflower rice in a dry frying pan over medium heat until tender and moisture-free, add salt and mix through. About 20 minutes. Allow to cool.⅛ teaspoon salt
- Chop roasted red peppers, slice black olives, prosciutto, provolone and prepare any other desired ingredients.2 roasted red peppers, ½ cup black olives pitted, ½ cup green peas, 4 slices prosciutto, 4 slices provolone cheese
- Top with fresh chopped basil and combine all ingredients in a large bowl.6 basil leaves
Dressing
- Whisk together olive oil, white wine vinegar, oregano, and salt to make the dressing.½ cup extra virgin olive oil, ¼ cup white wine vinegar, ¼ teaspoon oregano, ¼ teaspoon salt
- Pour the dressing over the salad and toss until well combined. Serve immediately or refrigerate for later. Enjoy your Italian cauliflower rice salad!
- Don't forget to watch the recipe video before making this salad.
Notes
- Prep Ahead for Convenience: Prepare the cauliflower rice and chop the vegetables ahead of time for quicker assembly when needed. Store them separately in airtight containers in the fridge.
- Enhance with Nuts or Seeds: Add a crunchy element by sprinkling toasted pine nuts, sliced almonds, or hemp seeds over the salad before serving.
- Marinate for Deeper Flavor: For even more flavor infusion, marinate the cauliflower rice in the dressing for a few hours or overnight before assembling the salad.
Important Information
For more information, tips and variations please review the recipe video and content above and below the recipe card.
Updates and Revisions
If the video and recipe card differ, follow the recipe card for the latest ingredients and instructions.
Nutritional Information
Nutrition info is estimated and varies by ingredients, measurements, and portions.
Nutrition
What to serve with this cauliflower rice salad?
- Grilled Chicken: Serve the salad alongside grilled chicken breasts or thighs seasoned with Italian herbs for a satisfying and protein-rich meal.
- Caprese Skewers: Create Caprese skewers with cherry tomatoes, fresh mozzarella balls, and basil leaves for a light and refreshing side dish.
- Antipasto Platter: Accompany the salad with an antipasto platter featuring cured meats, cheeses, marinated olives, and roasted vegetables for a Mediterranean-inspired feast.
Top Tip
Dry frying the cauliflower rice not only removes excess moisture but also significantly enhances both the texture and flavor of your salad.
Recipe variations
Enjoy some delicious variations of this recipe, including making it vegan and dairy free.
- Mediterranean Twist:
- Replace the prosciutto with grilled eggplant slices.
- Add cherry tomatoes, red onion and cucumber for a refreshing touch.
- Drizzle with a lemon-herb dressing made with olive oil, fresh lemon juice, garlic, and fresh herbs like parsley or dill.
- Spicy Kick:
- Mix in diced jalapeños or red pepper flakes for heat.
- Substitute the white wine vinegar with apple cider vinegar for a tangy twist.
- Garnish with chopped cilantro or scallions for extra flavor.
- Vegan and Dairy-Free Option:
- Omit the prosciutto and provolone cheese.
- Replace the cheese with diced avocado for creaminess.
- Use a vegan-friendly alternative such as vegan feta or nutritional yeast for added flavor.
- For the dressing, use a combination of lemon juice, Dijon mustard, sugar free maple syrup, and olive oil. Adjust the quantities to taste.
Want to make a low-carb Tabouleh? Start by using cauliflower rice as the base instead of bulgur wheat.
Mix the cauliflower rice with diced cucumbers, tomatoes, fresh parsley, and mint for a traditional Tabouleh flavor. Add a squeeze of lemon juice, olive oil, salt, and pepper for seasoning.
For a finishing touch, sprinkle with crumbled feta cheese or toasted pine nuts. This version of Tabouleh is light, refreshing, and perfect for those following a low-carb diet.
How to store the salad?
- Refrigeration: Store any leftover salad in an airtight container in the refrigerator for up to 2-3 days. Make sure to toss the salad again before serving to redistribute the dressing.
- Separate Components: If storing for an extended period or if you prefer to keep the components fresh, store the dressing separately from the salad ingredients. Combine them just before serving to maintain optimal texture and flavor.
Frequently asked questions
You can use salami, ham, turkey, coppa, or pastrami as alternative deli meats in place of prosciutto.
You can substitute provolone with Italian cheeses like mozzarella, Parmesan, Asiago, Fontina, or Pecorino Romano for different flavor profiles in your salad.
Other low carb salad recipes you might enjoy
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Food safety
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooked food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
See more food guidelines
Oscar Chimenti says