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Home » Recipes » Side Dishes

Cauliflower Broccoli Rice Salad - A perfect low carb side

By Kim Hardesty

Cauliflower Broccoli Rice Salad - Riced Broccoli and Riced Cauliflower unite with toasted walnuts and a simple oil and vinegar dressing. A great low carb side dish.

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Cauliflower Broccoli Rice Salad - a healthy vegetarian low carb side with broccoli, cauliflower, walnuts and an oil and vinegar dressing.


Friday is the big day - the last day of school for my children. They are so excited, even though I’ll have a list of daily chores they’ll need to complete before playing video games or watching t.v. Having a list saved my sanity last year. It kept the kids busy and gave me time to work. This year they’ll be responsible for making their own breakfast and lunch while I’ll continue to serve healthy entrees with low carb sides for dinner.

Cauliflower Broccoli Rice Salad - A perfect low carb side!

Speaking of healthy low carb sides, I’m loving this cauliflower broccoli rice salad. It differs from the typical raw broccoli salad or Amish cauliflower salad because it’s dressed in an oil and vinegar dressing instead of mayonnaise. Also, the cauliflower and broccoli florets are riced. It's a great low carb rice substitute to accompany grilled, pan seared, or roasted entrees.

A low carb side of cauliflower and broccoli rice with walnuts in a bowl sitting on a wooden cutting board with a green striped napkin and a wooden pepper mill in the background.

Many years ago, we followed a low fat low calorie diet. I always mixed our rice half-and-half with chopped broccoli to add more veggies to our evening meal. It was a great way to lower carbs and is a great idea for those who are thinking about beginning a low carb diet.

The recipe starts with equal weights of cauliflower and broccoli which I rice in a food processor fitted with a chopping blade. I process them separately starting with the cauliflower. I pulse the cauliflower florets until they resemble rice grains, then scrape them into a bowl with a silicone spatula. Next, I process the broccoli and mix the two together.

Adding toasted walnut pieces to the cauliflower broccoli rice adds some crunch. A little onion provides a boost of flavor. A simple oil and vinegar dressing lubricates the salad. Add salt to taste and lots of black pepper - this savory side needs it.

This Cauliflower Broccoli Rice Salad serves 4 at 3 net carbs per generous serving.

[Post and recipe may contain affiliate links. Purchasing through a link may result in my earning a small commission at no cost to you.]

A low carb side of riced broccoli and cauliflower with walnuts in a bowl sitting on a wooden cutting board with a green striped napkin and a wooden pepper mill in the background.

Cauliflower Broccoli Rice Salad

Cauliflower Broccoli Rice Salad - Riced Broccoli and Riced Cauliflower unite with toasted walnuts and a simple oil and vinegar dressing. A great low carb side dish.
5 from 2 votes
Print Pin Rate
Course: Side Dish
Cuisine: American
Keyword: vegetables
Prep Time: 15 minutes minutes
Cook Time: 3 minutes minutes
Total Time: 18 minutes minutes
Servings: 4
Calories: 188kcal

Ingredients

  • 8 oz cauliflower florets
  • 8 oz broccoli florets
  • ½ cup walnut pieces, toasted (2 oz)
  • 2 tablespoon minced onion
  • ÂĽ cup chopped parsley
  • â…“ cup avocado oil (or olive oil)
  • ÂĽ cup Champagne vinegar (or rice vinegar)
  • ½ teaspoon black pepper (start with less)
  • ÂĽ teaspoon salt (or more to taste)

Instructions

  • Preheat the oven to 350 degrees F. Spread the walnut pieces on a cookie sheet and bake 10-15 minutes until fragrant and toasted. Remove the walnuts to a tea towel to cool. When cool, rub together gently but vigorously in the towel to remove the bitter skins.   
  • Meanwhile, mince the onions. Chop the parsley. Pour the oil and vinegar together in a small bowl and add the onions to mellow.
  • Place the cauliflower florets in a food processor and pulse until they resemble rice grains. Scrape with a silicone spatula into a serving bowl.
  • Microwave instructions: Place the broccoli florets in a food processor and pulse until they resemble rice grains. Scrape with a silicone spatula into a microwaveable serving bowl with the riced cauliflower.  Stir to thoroughly blend the riced broccoli and cauliflower. Cover the bowl with cling film and microwave for 3 - 3 â…“ minutes. Remove cling film and stir.
  • Pan instructions: Place a medium pan over medium heat. When hot, add enough oil to swirl and coat the bottom of the pan. Add the broccoli mixture and stir. Let cook for 30 seconds and stir again. Let cook for another 30 - 60 seconds. Remove from heat and let cool. 
  • Add the chopped parsley and walnuts to the riced broccoli and mix. Add the oil and vinegar, stir to thoroughly coat the ingredients and taste. Adjust to your liking. Salt and pepper to taste. Serve immediately. Serves 4

Notes

Nutrition Facts
Cauliflower Broccoli Rice Salad
Amount Per Serving
Calories 188 Calories from Fat 162
% Daily Value*
Fat 18g28%
Carbohydrates 6g2%
Fiber 3g13%
Protein 2g4%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Calories: 188kcal | Carbohydrates: 6g | Protein: 2g | Fat: 18g | Fiber: 3g

Amish Cauliflower Broccoli Salad (low carb, keto)

Broccoli Cauliflower "Rice" is an easy 2 net carb side that goes with almost everything. | low carb, gluten-free, dairy-free, Paleo, Keto | lowcarbmaven.com

Simple Broccoli Cauliflower Rice

About Kim Hardesty

Kim is a self taught cook with over 30 years experience in the kitchen. She develops and tests low carb and keto recipes in her California home. She began her low carb journey in 2009 and at the urging of friends, started blogging in 2014. Kim shares delicious low carb and keto recipes no one would believe are sugar-free. Her recipes are featured in newsstand publications and on sites all over the internet.

View all posts by Kim Hardesty | Website | Facebook | Instagram | Pinterest

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  1. Paula

    January 10, 2020 at 4:57 pm

    I made it without walnuts and used butter instead of avocado oil. I also added a clove of garlic. Served with chicken thighs in mushroom sauce in lieu of mashed potatoes. It was great, and I will be making it again.

    Reply
  2. Anne Santos

    June 23, 2019 at 2:56 pm

    Can you leave the cauliflower and broccoli raw?

    Reply
    • Kim

      June 23, 2019 at 3:13 pm

      Sure, Anne. I intended this to be a warm salad, but there is no reason it can't be served raw. -Kim

      Reply
  3. Wanda

    November 20, 2017 at 7:24 am

    Is this served hot or cold?

    Reply
    • Kim

      November 20, 2017 at 9:32 am

      This is served hot or warm. Don’t add the dressing until just before serving or it will turn the broccoli an unappetizing brownish color. -Kim

      Reply
  4. Kirti Yadav

    August 21, 2017 at 2:53 am

    lovely and definitely a low carb recipe to try. I made a similar cauliflower recipe sometime back and it turned out well. This time I will try adding broccoli too.

    Reply
    • Kim

      August 21, 2017 at 6:19 am

      Thank you Kirti. I hope you enjoy the recipe. Have a nice week. -Kim

      Reply
  5. Matt

    July 21, 2017 at 6:46 pm

    This looks like it would go great with a nice juicy steak! Can't wait to try it.

    Reply
    • Kim

      July 21, 2017 at 7:35 pm

      You had me at steak. Lol. You can do so much to customize this basic recipe. Enjoy. -Kim

      Reply
  6. Sharon

    June 16, 2017 at 6:28 pm

    This recipe looks interesting and I would like to try this for Father's Day. It says to serve immediately. Can it be made ahead of time and served later or do the vegetables get soggy?

    Reply
    • Kim

      June 16, 2017 at 7:25 pm

      Great question, Sharon. Don't put the dressing on until the last minute or the broccoli will turn an unappetizing color. The acid will break down the chlorophyll in the broccoli. Enjoy the recipe. -Kim

      Reply
  7. Jolene

    June 07, 2017 at 4:40 pm

    Love the idea of combining riced cauliflower and broccoli together. Great recipe! :)

    Reply
    • Kim

      June 07, 2017 at 5:30 pm

      Yeah, it's really good. Thanks, Jolene! -Kim

      Reply
  8. Adina

    June 07, 2017 at 7:14 am

    I make cauliflower rice from time to time, but never thought of ricing broccoli as well. What a great idea, I love it! My kids still have 4 weeks to go, when the time comes, I am hoping for nicer weather so that can spend more time outside... :)

    Reply
    • Kim

      June 07, 2017 at 5:34 pm

      Hi Adina. Your kids get out much later than we do. You must start a little later, too? I hope to work a lot less this Summer and spend more time with my kiddos. I honestly haven't enjoyed our yard since starting the blog. I think it's time... Have a wonderful week. -Kim

      Reply

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