Creamy Chopped Cauliflower Salad

Creamy Chopped Cauliflower Salad

14 Reviews
From: EatingWell Magazine, January/February 2008

Caraway and cauliflower are a match that brings to mind wursts, kraut and foamy, cold mugs of beer. Alas, not everyone loves that caraway flavor so leave out the caraway seeds if you prefer—the salad's wonderful either way.

Ingredients 6 servings

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  • 5 tablespoons reduced-fat mayonnaise
  • 2 tablespoons cider vinegar
  • 1 small shallot, finely chopped
  • ½ teaspoon caraway seeds, (optional)
  • ¼ teaspoon freshly ground pepper
  • 3 cups chopped cauliflower florets, (about ½ large head)
  • 2 cups chopped heart of romaine
  • 1 tart-sweet red apple, chopped


  • Active

  • Ready In

  1. Whisk mayonnaise, vinegar, shallot, caraway seeds (if using) and pepper in a large bowl until smooth. Add cauliflower, romaine and apple; toss to coat.

Nutrition information

  • Serving size: about 1 cup
  • Per serving: 67 calories; 3 g fat(0 g sat); 2 g fiber; 11 g carbohydrates; 2 g protein; 56 mcg folate; 3 mg cholesterol; 5 g sugars; 0 g added sugars; 1,438 IU vitamin A; 30 mg vitamin C; 23 mg calcium; 1 mg iron; 120 mg sodium; 257 mg potassium
  • Nutrition Bonus: Vitamin C (50% daily value), Vitamin A (29% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 1 vegetable, ½ fat

Reviews 14

June 22, 2012
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By: EatingWell User
Use Spinach & use the Caraway Seeds! Used spinach instead of romaine, HAVE to use caraway seeds. That flavor makes it takes totally different than the usual sweet/sour veggie salad. Bacon does not add or detract from the flavor. I put in one strip and tasted it with it. Yeah, bacon is yummy, but save it for another recipe that really needs it. This one does not. :) Pros: Nutrient dense Cons: none
May 20, 2012
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By: EatingWell User
This salad was awesome! My husband wasn't too keen with the idea of having this for dinner, little did he know he was going to like it! He truly enjoyed it I went for seconds! I used granny smith apples, the only thing I had at home. To add sweetness, I added chopped craisins. I also added a handful of unsalted sunflower seeds. I will be making this again! Thank you for posting!
March 01, 2012
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By: EatingWell User
Loved it! We all loved it - my husband, teenage daughter and me!! I used more caraway seed than the recipe called for, and I also added sunflower sprouts because I had them. Also added two slices, cut into small bits, of an uncured turkey bacon. Definitely a keeper, and would be great for a pock luck Pros: Simple, Low Calorie Cons: None
January 23, 2012
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By: devinnye
Trying to cut calories and fat even more, I substituted greek yogurt for the mayo, and I loved it, but next time I might cut down on the vinegar. I used spinach instead of romaine, and I would do it again. I thought the yogurt worked well with the apples, and I put some salt in to help it seem a little more savory. Adding dried cranberries or something similar would work well with it, too. All in all, it was fast, easy, tasted great, and you knew it was healthy.
December 02, 2010
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By: EatingWell User
.Great flavour with so few calories. I've made it a weekly favourite
July 30, 2010
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By: EatingWell User
I love this salad, great alternative to potato salad and less calories. The only thing I do differenlty, is to partially cook the cauliflower for about 3 minutes in boiling water. I found the texture and taste to be much more pleasing than the raw cauliflower.
June 17, 2010
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By: pfonners
Loved this! I didn't use the caraway and it was still very good and so simple!
June 11, 2010
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By: EatingWell User
This was fantastic! I was a bit skeptical while preparing but was pleasently surprised with the outcome. As previously said the mayo is not overwhelming at all, and paired amazingly with the apple. I also used scallions instead of shallots and it seemed to work out. I used frozen cauliflower instead of fresh to save a bit of money and it wasn't bad. Probably would be better with fresh but I would make it again using frozen in a pinch. Left out the Caraway seeds and added the ground mustard. This may be one of my favorite new recipe's.
May 29, 2010
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By: EatingWell User
Nice alternative to regular old cauliflower! I didn't have shallots, so I substituted green onions - with approval from my 13-year-old who prefers the latter! Nice flavor and the mayo isn't too overwhelming!
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