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You are here: Home / Recipes / Salads / Lemon Cauliflower Rice Salad With Yogurt Dressing

Lemon Cauliflower Rice Salad With Yogurt Dressing

August 6, 2016 by Mahy, Updated October 11, 2019 13 Comments

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Lemon Cauliflower Rice with Yogurt Dressing - a healthy low-carb recipe #healthy, #lowcarb, #glutenfree, #cauliflower, #easy

This Lemon Cauliflower Rice Salad with Yogurt Dressing recipe is a healthy, protein-packed and satisfying salad. Serve it as a light lunch on its’ own, as a starter, or a low-carb side for a healthy dinner.

a white bowl filled with lemon cauliflower rice, grapes, cocktail tomatoes, chickpeas, lettuce and radish slices with a small round dish with dressing nestled in between the ingredients.

How about another cauliflower rice recipe?

What Does Cauliflower Rice Taste Like?

A while ago, I wrote much about cauliflower rice in this “must try” Dill Cauliflower Rice recipe and I’ve included the easy two-step photos to make it. Basically, if you haven’t made it yet, DO SO!

Cauliflower Rice is super healthy, super quick and much easier to make than rice. And the best thing is, that it looks exactly like rice – and tastes even better (if you ask me)!

Ok in all seriousness, it tastes very neutral with slight bitter undertones. It has a delicate al dente chew comparable to perfectly cooked rice. There’s no hint of any cauliflower flavor in case you’re skeptical! Plus as soon as you fry it and cook it with oil, garlic, salt, spice and flavor it up, you really get the most of your flavors!

Today’s salad has a touch of garlic, some herbs and lemon zest. You’ll get a burst of refreshing flavor with every bite—plenty of lemon and garlic and herbs.

Why this salad recipe works:

This Lemon Cauliflower Rice Salad with Yogurt Dressing is the perfect light, low-carb meal to beat the heat this summer!

Making cauliflower rice is really simple. All it takes are a couple of pulses with the food processor to break down the raw cauliflower into rice-size pieces.  The Lemon Cauliflower rice cooks in 7-8 mins max and tastes nothing like cauliflower when you add a touch of garlic to it!

Another big bonus of low-carb cauliflower rice is that you can serve it warm as a side for a hearty meal, or cold like in this Lemon Cauliflower Salad with Yogurt Dressing.

close-up of a white bowl filled with lemon cauliflower rice salad, grapes, cocktail tomatoes, chickpeas, lettuce and radish slices with a small round dish with dressing nestled in between the ingredients.

How to make Cauliflower Rice :

Start by making the cauliflower rice following this recipe for cauliflower rice.  Sautee some minced garlic in olive oil and toss in the cauliflower rice. Add the lemon zest, juice and chopped herbs in the end once the cauliflower rice is cooked completely. Chill the cauliflower rice while you prepare the salad.

a creamy herb-speckled Yogurt Dressing being drizzled on top of a cauliflower rice salad with a small sliver spoon.

Gather up the salad ingredients and arrange them on your salad platter.

Now, how about some refreshing smooth creamy yogurt herb dressing to brighten up this salad plate?  If you’ve been to the Mediterranean, you’ll find many countries there use yogurt in their cooking and add it to dressings, dips, sauces and drinks!

Actually one of my favorite is a Turkish yogurt mint drink, which you find in this Turkish Style Chicken Skewers recipe—it’s mainly used there as a cooling drink to balance out the spice and help with digestion. So today we’re using this Yogurt Herb Dressing to balance out the salad flavors and freshen up the palate.

Make the creamy, tangy Yogurt Dressing by mixing all ingredients in a small bowl. Thin out the Yogurt Dressing to your taste and drizzle a little bit over the salad, leaving the rest aside.

a white bowl filled with lemon cauliflower rice, grapes, cocktail tomatoes, chickpeas, lettuce and radish slices with a small round dish with dressing nestled in between the ingredients.

I love pairing this lemony rice with some crunchy radishes,  sweet grapes, hearty chickpeas, greens and some juicy tomatoes. Now, this doesn’t mean you can’t throw in some fresh sliced peaches, cucumbers, navy beans, onions, spinach or strawberries!

a fork full of cauliflower rice salad balanced over a big bowl filled with cauliflower rice salad.

This hearty Lemon Cauliflower Rice Salad is perfect for a potluck, BBQ, family dinners, even for festive holiday meals! Use this recipe for meal prep and fill your kids’ lunch boxes with this healthy low-carb salad.

Tips for success:

  • You can easily add your favorite fruits, legumes, cold chopped meats and veggies to this Salad and top everything with the refreshing yogurt herb dressing!
  • Double the recipe for lemon cauliflower rice so you can serve it warm as a low-carb side dish with a nice roast chicken or grilled fish.
  • Put a fruity, summery spin on this Lemon Cauliflower Salad by adding some fresh sliced peaches or strawberries!
Lemon Cauliflower Rice Salad With Yogurt Dressing. Quick, easy and super delicious salad made with lemon cauliflower rice, plenty of veggies, fruits and goodies. A bright herb yogurt sauce drizzled on top to brighten the salad --a real crowd pleaser and a favorite for potluck! www.twopurplefigs.com
5 from 7 votes
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Lemon Cauliflower Rice Salad With Yogurt Dressing

This Lemon Cauliflower Rice Salad with Yogurt Dressing recipe is a healthy, protein-packed, light, and yet satisfying salad. Serve it as a light lunch on its’ own, as a starter, or a low-carb side for a healthy dinner.

Course Main Course, Salad, side
Cuisine American, Greek
Keyword Cauliflower Rice, cauliflower rice salad, salad with yogurt dressing
Prep Time 5 minutes
Cook Time 8 minutes
Total Time 13 minutes
Servings 4 servings
Calories 180 kcal
Author Mahy

Ingredients

For the Lemon Cauliflower Rice:

  • 1 small head of cauliflower cut up into florets (any size)
  • 1/2 tablespoon olive oil
  • 1 large clove of garlic
  • 1/8 teaspoon salt and black pepper
  • 1 tablespoon lemon zest
  • 1/2 lemon, juiced
  • 3 tablespoons fresh chopped herbs ( a mix of parsley, basil and cilantro or your favorite)

Salad ingredients:

  • 1 1/2 cup black seedless grapes
  • 1 1/2 cup salad greens
  • 1 cup chickpeas
  • 1 cup sliced radishes
  • 1 cup grape tomatoes

For the Yogurt Dressing:

  • 1/2 cup Greek yogurt ( any fat concentration)
  • 1 small clove of garlic minced
  • 3 tablespoons minced fresh herbs ( a mix of oregano, parsley, cilantro and basil)
  • 2 Tablespoons white balsamic vinegar (use any fruit vinegar if you prefer)
  • pinch of salt
  • 1/2 tablespoon olive oil
  • 1 Tablespoon (more or less) of water to thin out the dressing to your taste

Instructions

  1. Prepare the cauliflower rice (see the dill cauliflower rice recipe) by sautéing the garlic in olive oil and adding the cauliflower rice. Add the lemon zest, juice and herbs at the end once the cauliflower rice is cooked completely. Chill the cauliflower rice while you prepare the salad.
  2. Gather up the salad ingredients and arrange them on your salad platter.
  3. Make the Yogurt dressing by mixing all ingredients in a small bowl. Thin out the dressing to your taste and drizzle a little bit over the salad, leaving the rest aside.

Recipe Notes

  • You can easily add your favorite fruits, legumes, cold chopped meats and veggies to this Cauliflower Rice Salad and top everything with the refreshing yogurt herb dressing!
  • Double the recipe for lemon cauliflower rice so you can serve it warm as a low-carb side dish with a nice roast chicken or grilled fish.
  • Put a fruity, summery spin on this Lemon Cauliflower Salad by adding some fresh sliced peaches or strawberries!
Nutrition Facts
Lemon Cauliflower Rice Salad With Yogurt Dressing
Amount Per Serving
Calories 180 Calories from Fat 36
% Daily Value*
Fat 4g6%
Cholesterol 1mg0%
Sodium 112mg5%
Potassium 533mg15%
Carbohydrates 28g9%
Fiber 5g21%
Sugar 14g16%
Protein 7g14%
Vitamin A 520IU10%
Vitamin C 30mg36%
Calcium 70mg7%
Iron 1.9mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Lemon Cauliflower Rice with Yogurt Dressing - a healthy low-carb recipe #healthy, #lowcarb, #glutenfree, #cauliflower, #easy

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Filed Under: Gluten Free, Recipes, Salads, Side Dishes Tagged With: bbq, cauliflower, cauliflower rice, cauliflower salad, crunchy salad, easy yogurt dressing, entertaining, filling salad, garlic lemon cauliflower, gluten free, gluten free salad, grapes, hearty salad, herb dressing, herb yogurt dressing, lemon cauliflower rice, lemon rice, picnic, potluck, radishes, salad, salad dinners, salad for dinner, salad for lunch, salad plates, Summer, yogurt dressing

Previous Post: « Spicy Tuna Sandwich
Next Post: Grilled Sirloin Steak with Cilantro Corn Salsa »

Reader Interactions

Comments

  1. Jenni LeBaron

    January 22, 2019 at 5:11 pm

    5 stars
    I think cauliflower rice adds awesome texture to salads. This mix looks lovely! I am also a huge fan of adding grapes to savory salads.

    Reply
    • Mahy

      February 18, 2019 at 12:46 pm

      Hope you try this one Jenni!

      Reply
  2. Catalina

    January 22, 2019 at 4:17 pm

    5 stars
    I love salads because they are easy to make, packed with flavors and vitamins. I should try your recipe immediately!

    Reply
    • Mahy

      February 18, 2019 at 12:47 pm

      Thanks Catalina!

      Reply
  3. Marisa Franca

    January 22, 2019 at 8:05 am

    5 stars
    This is exactly the type of salad you’d find at a restaurant! It is so pretty and the colors are very appealing. I love the vegetables that you use and I’m really wanting to try the cauliflower rice. We like cauliflower so I’m sure that we’d love it in the salad. Yogurt dressing is one of our favorites so I know that it would be the ideal topping to the salad.

    Reply
    • Mahy

      February 18, 2019 at 12:48 pm

      Thanks Marisa 🙂 I really Love yogurt dressings so much too!

      Reply
  4. Noel Lizotte

    January 21, 2019 at 7:36 pm

    5 stars
    Such great flavor combinations … crunchy, tart, sweet, salty, citrusy … this would be a perfect summer lunch. I think I’ll make one soon … to lift my spirits during the coldest winter days.

    Reply
    • Mahy

      February 18, 2019 at 12:50 pm

      It always brightens up my winter days Noel too so I know what you mean! 🙂

      Reply
  5. Danielle Wolter

    January 21, 2019 at 1:51 pm

    5 stars
    Such a great easy healthy idea for a salad. I’m always looking for new ideas to bring to work with me!

    Reply
    • Mahy

      February 18, 2019 at 12:51 pm

      Hope you make this one Danielle!

      Reply
  6. Claudia Lamascolo

    January 21, 2019 at 12:45 pm

    5 stars
    I love yogurt dressings. I usually buy them all so I have never attempted to make them thanks for the recipe

    Reply
    • Mahy

      February 18, 2019 at 12:54 pm

      You really need to!!

      Reply
5 from 7 votes (1 rating without comment)

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Mahy PicHi, I'm Mahy, a recipe developer, food stylist, culinary instructor, photographer, wife and busy mom! Welcome to my blog!...Read More

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