Home Under 500 calories Roasted Cauliflower Rice Salad [ Lemon Dressing / 468cal. ]

Roasted Cauliflower Rice Salad [ Lemon Dressing / 468cal. ]

by Tina
roasted cauliflower rice salad

This roasted cauliflower rice salad is a delicious grain free option for a filling, nutrient rich meal and so much better then a regular plain cauliflower rice. Baking and seasoning the “rice” gives it a great flavor and a different texture than raw cauliflower has which is good but this is better! You find the complete printable recipe below this post.

Roasted Cauliflower Rice Salad Lemon Dressing

I lay the rice on these silicon sheets which make everything turn out crispier. Great if you like oven baked potato fries! I seasoned the cauliflower rice with Italian herbs, sea salt and onion powder but you can do any herbs you like.

Roasted Cauliflower Rice Salad Lemon Dressing

It baked for about 40 minutes but that depends on the quantity, the rice has to be scooped around a few times to let the steam out and to brown it evenly. The roasted cauliflower rice is a great side dish but I also love it in a salad.

Lemon Mustard Dressing
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Roasted Cauliflower Rice Salad Lemon Dressing

I served my salad with an easy light dressing made with lots of fresh lemon juice, lemon grind, agave and mustard.

The salad is a mix of the roasted cauli rice, steamed green peas, crunchy cucumber, thinly sliced spring onion, creamy avocado and crispy marinated baked tofu cubes to add a little plant based protein. And not to forget lots of fresh chopped dill which goes amazing with all of the above.

Roasted Cauliflower Rice Salad Lemon Dressing

Who knew that cauliflower is such a versatile vegetable! You can do a lot with a fresh head of cauli, click here for my Cauliflower Pizza recipe, which is so good and gluten free or for these Delicious Cauliflower Wings with a crispy coating, oven baked.

Let me know if you have tried salad and how it turned out,

Tina x

If you would want to save this recipe you can pin the picture below to your Pinterest board or print the recipe.

roasted cauliflower rice salad

Roasted Cauliflower Rice Salad with Lemon Dressing

A delicious gluten and grain free salad made with oven roasted cauliflower rice and lots of fresh vegetables. 
Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes
Course: Salad
Cuisine: Mediterranean
Keyword: cauliflower, grain free, oil free, roasted
Servings: 2 servings
Calories: 468kcal
Author: Tina


  • oven


  • 1 medium head of cauliflower divided in florets
  • 1 Tbsp mixed Italian herbs
  • 1 Tbsp onion powder
  • 1/2 tsp garlic powder
  • 1/2 tsp sea salt, to taste
  • 1/3 english cucumber, halved and sliced
  • 1 cup steamed or cooked green peas
  • 1 avocado, in small cubes
  • 4 spring onion sliced, mostly the white parts
  • 1 handful fresh dill

Crispy Tofu Cubes

  • 1 cup tofu, pressed for 30 minutes sliced in 1/2 inch cubes
  • 2 Tbsp coconut aminos or tamari
  • 1 Tbsp water
  • 2 tsp balsamic vinegar
  • 1 and 1/2 tsp mixed dried Italian herbs
  • 2 tsp agave or maple syrup
  • 1/2 tsp garlic powder

Lemon Dressing

  • 1/4 cup fresh lemon juice
  • 2 tsp mild mustard
  • zest of 1 organic lemon
  • 1 Tbsp agave or maple syrup
  • sea salt to taste


  • Add the cauliflower florets to a food processor with an S-blade and process in a few seconds into a rice like consistency, not mushy but grain like. 
  • Mix all the spices and salt to the rice and spread out on a lined baking sheet. Bake on 400F for about 30 to 40 minutes, stirring it every 10 minutes until golden brown. Let it cool if you are using it for this salad. 

Crispy Tofu Cubes

  • Pressing the tofu is not necessary but it does make the end results crispier and more flavorful. You can use a tofu press or place your whole tofu block on two sheets of paper towels, folded. Place two more towels on top and add a heavy skillet or cutting board on top of this to remove excess water. Removing the water will make the tofu soak up the marinade better. Press for 30 minutes.
  • Slice the tofu into 1/2 inch cubes. Mix the ingredients for the marinade and fold in the tofu. Let it sit for 10 minutes. 
  • Bake in a preheated oven on 400F for about 30 minutes or until golden. Toss it up a few times to bake all sides brown even. 

Lemon Dressing

  • Mix all the ingredients for the dressing well. I like to add it to a small jar and shake it until well combined. 
  • When the cauliflower rice has cooled down add in all the prepared vegetables and tofu. Serve with the dressing on the side or folded into the salad. 


Store in the refrigerator for up to 3 days. 

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