Looking for a flavorful salad that fits perfectly into your keto lifestyle? My Mediterranean cauliflower couscous salad is a refreshing twist on the classic couscous salad—minus the carbs and gluten.
Bold flavors, crisp textures, and a zesty homemade dressing, what's not to love? Whether you’re prepping a light lunch, a side dish for dinner, or a colorful option for your next potluck, this salad is for you!
Be sure you check out our entire collection of keto Mediterranean recipes for more delicious options.
Cauliflower Couscous Salad (Mediterranean)
This isn’t your average basic salad. It's bursting with Mediterranean flavors—think briny olives, creamy feta, juicy tomatoes, and fresh herbs—all tossed in a lemony garlic vinaigrette.
And the best part? No grains, no gluten, and no cooking required.
Instead of traditional couscous, we use finely chopped raw cauliflower for a low-carb base that mimics the texture of couscous.
It’s light, satisfying, and keto-friendly—with about 3.5g net carbs per serving (depending on portion size and add-ins).
Ingredients Needed
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The following are the ingredients you'll need to make this salad.
Note that the full printable recipe card is at the bottom of the page as well as the nutritional information.
- Raw cauliflower florets, finely chopped
- Grape or cherry tomatoes, halved
English cucumbers, sliced - Red onion, thinly sliced
- Chopped fresh parsley
- Chopped fresh mint
- Feta cheese, crumbled
- Kalamata olives, pitted and halved
- Toasted pine nuts (optional garnish)
- Black or white sesame seeds (optional garnish)
Dressing
- Extra virgin olive oil
- Fresh lemon juice
- Apple cider vinegar
- Dried oregano
- Sea salt
- Black pepper
- Garlic cloves, minced
Pro Tip: English cucumbers are ideal—they’re lower in water and stay crisp longer. But if you prefer regular cucumbers, feel free to use them.
How to Make This Mediterranean Cauliflower Couscous Salad
This recipe is super simple and comes together in just a few steps.
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To make the salad, start by finely chopping the raw cauliflower florets using a sharp knife or a food processor until they reach a couscous-like texture.
In a large mixing bowl, combine the chopped cauliflower with the cucumbers, halved cherry tomatoes, sliced red onion, chopped parsley and mint, kalamata olives, and crumbled feta cheese.
In a separate small bowl or jar, whisk together the olive oil, lemon juice, apple cider vinegar, dried oregano, sea salt, black pepper, and minced garlic to make the dressing.
Pour the dressing over the salad and toss everything together until well coated. For an extra touch of texture and flavor, garnish with toasted pine nuts and a sprinkle of sesame seeds, if desired.
You can serve the salad right away or let it chill in the fridge for a bit to enhance the flavors.
Optional Serving Tip: Serve over a bed of salad greens for added volume and fiber.
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Be sure to check out our entire collection of keto-friendly salad recipes for delicious options!
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Mediterranean Cauliflower Couscous Salad (Keto)
This flavorful Mediterranean cauliflower couscous salad is an easy keto-friendly, gluten-free recipe that highlights cucumber, tomatoes, and feta cheese, making it a refreshing seasonal side.
Ingredients
- 2 cups of raw cauliflower florets finely chopped
- 1 cup of grape or cherry tomatoes halved
- 1 ½ cups of sliced English cucumbers
- ½ cup red onion sliced thinly
- 2 tablespoons of chopped fresh parsley
- 1 tablespoon of chopped fresh mint
- ¼ cup of feta cheese
- ¼ cup of pitted kalamata olives
- 2 tablespoons of toasted pine nuts (optional garnish)
- 2 teaspoons of black or white sesame seeds (optional garnish)
Dressing
- ¼ cup extra virgin olive oil
- ¼ cup of lemon juice
- 1 tablespoon of apple cider vinegar
- ½ teaspoon of dried oregano
- ½ teaspoon of sea salt
- ¼ teaspoon of ground black pepper
- 2 garlic cloves minded
Instructions
- In a large mixing bowl, combine the finely chopped raw cauliflower, sliced cucumbers, halved tomatoes, olives, red onions, parsley, mint and crumbled feta.
- In a separate small bowl, whisk together the olive oil, lemon juice, apple cider vinegar, oregano, salt, pepper and minced garlic for the dressing.
- Pour the dressing over the salad and toss until fully combined.
- Garnish with toasted pine nuts and sesame seeds (optional).
- Serve immediately, or keep in the refrigerator until ready to serve. Store leftovers for up to three days in an airtight container in the fridge.
Notes
Note I served the salad over a bed of salad greens but this is totally optional.
I recommend the use of English cucumbers because they are lower in water and stay crisp longer. You can however use regular cucumber if you prefer.
Nutrition Information:
Yield: 6 Serving Size: 1Amount Per Serving: Calories: 155Total Fat: 12gSodium: 349mgCarbohydrates: 6gNet Carbohydrates: 3.5gFiber: 2.5gProtein: 3g
