Special Diet - Created Date : 21.8.2019

Low-Carb Marinated Cauliflower Antipasto Salad

Low-Carb Marinated Cauliflower Antipasto Salad

Low-Carb Marinated Cauliflower Antipasto Salad

posted by Kalyn Denny on June 14, 2017

Low-Carb Marinated Cauliflower Antipasto Salad is a wonderful summer salad that’s loaded with flavor, and it’s low-carb, Keto, low-glycemic, and gluten-free. Use the Diet-Type Index to find more recipes like this one.

It’s summer, and I couldn’t be happier about having more salads and vegetables on the menu. This Low-Carb Marinated Cauliflower Antipasto Salad is a recipe that was inspired by some little packets of salami and provolone cheese I discovered at Costco, and the salad turned out to be a wonderful low-carb dish that’s easy to make ahead and keeps in the fridge for days.

There are two other cauliflowersalads on the blog, and both of those use roasted cauliflower to add flavor. But Low-Carb Marinated Cauliflower Antipasto Salad is definitely something I consider to be a summer salad, so I didn’t want to use the oven. I used a steamer insert in a large pot to cook the cauliflower just until it was barely tender; then I drained the cauliflower well and marinated it for several hours to get the cauliflower infused with the tangy flavors in the dressing.

Jake and I made this a couple of times to get it just right and for the antipasto part of the recipe we settled on marinated mushrooms, strips of salami, strips of Provolone, black olives, roasted red pepper strips, and plenty of capers. But really you can use any combinations of meat, cheese, and vegetables you’d like. Just don’t skip the step of marinating the cauliflower, because that’s what makes the salad a wow!

Cut up enough cauliflower to make 4 cups bite-sized cauliflower pieces and steam for 4 minutes in a vegetable steamer or in a pan with a steamer insert. Drain cauliflower well and when it’s drained, spread out on paper towels and pat dry.

While cauliflower drains whisk together the dressing. Put cauliflower in a large Ziploc bag, add about half the dressing, and let cauliflower marinate for as long as you can, preferably 4-6 hours, or even all day while you’re at work. When you’re ready to make the salad, transfer the marinated cauliflower to a large bowl.

Slice the salami, cheese, and drained roasted red pepper into strips, slice mushrooms, and cut drained olives in half. Measure out the capers. Toss the meat and vegetables with the cauliflower, adding more dressing to taste. (You might not want all the dressing.) Season with salt and fresh-ground black pepper and serve.

This Low-Carb Marinated Cauliflower Antipasto Salad can be made ahead and refrigerated, and keeps well in the fridge for several days.


Prepare a pan with a few inches of water, with a steamer insert in the pan. (You can also use an electric vegetable steamer if you’re lucky enough to have one!)

Bring water to boil while you cut up the cauliflower.

Cut out the core of the cauliflower and discard and cut cauliflower into bite sized pieces.

When the water is boiling, add the cauliflower to the steamer or steamer basket and cook just 4 minutes. (Test a piece of cauliflower to be sure it’s tender but still slightly crisp.) Dump cauliflower into a colander placed in the sink and let it drain well.

While the cauliflower drains, whisk together vinaigrette dressing, olive oil, lemon juice, caper juice, and dried oregano to make the dressing.

When cauliflower has drained well, put a double layer of paper towels on the counter, spread cauliflower out on the towels and pat dry with more towels. Be sure to get the cauliflower as dry as you can get it, or the salad will be watery.

Put the dried cauliflower into a large Ziploc bag with about half the dressing and let cauliflower marinate in the fridge, preferably for 4-6 hours or as long as all day. (Minimum marinating time is 2-3 hours if you don’t plan far enough ahead.)

When you’re ready to assemble the salad, slice the salami, Provolone, and drained red peppers into strips, slice mushrooms, and drain olives and cut in half. Measure out the capers.

Put the marinated cauliflower in a large bowl and toss with the salami strips, Provolone strips, red pepper strips, sliced mushrooms, olives, and capers.

Add more dressing until the salad is as moist as you prefer. (You may not want all the dressing.)

Season to taste with salt and fresh-ground black pepper and serve.

This salad can be made several hours ahead and will also keep in the fridge for a few days.


Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:

As long as you use a dressing that’s low in sugar, this Low-Carb Marinated Cauliflower Antipasto Salad is low-carb, Keto, low-glycemic, and gluten-free. The salad is probably a bit high in fat for the South Beach Diet, but you could sub lower-fat cheese and turkey pepperoni and still make a salad that was tasty if you’re wanting it for South Beach.

Nutritional Information?

If you want nutritional information for a recipe, you can sign up for a free membership with Yummly and use the Yum button on my site to save the recipe and see the nutritional information. Another option is entering the recipe into this Recipe Nutrition Analyzer, which will calculate it for you.

Hi Kalyn- just made this salad but used fresh cauliflower instead of steaming it – still delicious! I love how versatile it is – I added some sun-dried tomatoes & celery along w/the original ingredients. I'm really excited to take it to our 24th annual family reunion picnic and put it on the salad table. Thanks so much for great recipes all the time!

Kalyn I just love your recipes! Thanks so much for sharing. I love antipasto salads, and this one sounds so wonderful. I love the cold salads in the summertime. I love the different combinations that can be used with the marinated cauliflower. Thanks so much for sharing!

Microwave cooking and nutrition

Are microwaves bad for your health? Almost every American house has a microwave. The convenience they offer is undeniable. However, despite the widespread use of microwave ovens and excellent safety recordings, some people suspect that cooking microwaved food makes it somewhat less healthy by removing foods from eating. Do you cook with microwave? Are microwave foods healthy?

How does microwave cooking work?

Understanding how microwave ovens work can help clarify the answers to these general questions. Microwave ovens cook food similar to radio waves but using shorter energy waves. These waves are highly selective, mainly affecting water and other electrically asymmetrical molecules - one end is positively charged and the other is negatively charged. Microwave ovens cause these molecules to vibrate and rapidly generate thermal (heat) energy.

Are microwaves safe to cook?

Some foods, when they are exposed to heat, from a microwave oven or a normal oven, are broken down. Vitamin C is perhaps the most clear example. However, since microwave cooking times are shorter, cooking with microwave does a better job of preserving vitamin C and other nutrients that are decomposed when heated.

When going to the vegetables, cooking in water takes some of the nutritional values ??because the nutrients flow into the cooking water. For example, boiled broccoli loses glycosinolate, a sulfur-containing compound that can give vegetables the ability to fight against cancer (and many find it distinctive and some find it disgusting). Steaming vegetables - even steaming microwave - is it better? In some ways, yes. For example, steamed broccoli holds more glucosinolate than boiled or fried broccoli.

Are microwaves bad for your health?

The method of cooking, which keeps the nutrients in the best way, is a method that quickly heats, warms food and uses as little liquid as possible. The microwave meets these criteria. Using the microwave with a small amount of water evaporates food from the inside out. It contains more vitamins and minerals than almost all other cooking methods and shows that microwave foods can be really healthy.

But let's not get lost in details. Vegetables are good for you in any way you prepare, and most of us don't eat enough. Is the microwave oven good or bad? Microwave is an engineering wonder, a miracle of convenience - and sometimes advantageous in feeding.

Learn more about safe microwave cooking. See. "Microwave food in plastic: Is it dangerous or not?"

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