Cauliflower Low Cal Layer Salad
Bright, fresh, and irresistibly guilt-free, this Cauliflower Low Cal Layer Salad is the perfect addition to your healthy meal rotation! Featuring crisp romaine lettuce, tender cauliflower florets, juicy cherry tomatoes, and an array of colorful veggies like red bell peppers, cucumbers, and red onions, this salad is as visually stunning as it is nutritious. A light and tangy dressing made with Greek yogurt, light mayonnaise, apple cider vinegar, and a touch of honey ties everything together, while a sprinkle of low-fat shredded cheddar and fresh chives adds the perfect finishing touch. With just 20 minutes of prep and no cooking required, this layered salad is ideal for healthy lunches, potlucks, or a make-ahead dinner side. Packed with high-fiber vegetables and offering a low-calorie profile, this recipe is both flavorful and waistline-friendly—your ultimate go-to for vibrant, layered salad perfection!
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Recipe Information
Ingredients
- 1 head (medium, chopped into small florets) Cauliflower
- 4 cups (chopped) Romaine lettuce
- 1.5 cups (halved) Cherry tomatoes
- 1 whole (diced) Red bell pepper
- 1 whole (sliced thin) Cucumber
- 0.5 whole (sliced thin into rings) Red onion
- 1 cup (thawed) Frozen peas
- 0.5 cup Light mayonnaise
- 0.5 cup Plain Greek yogurt
- 1 tablespoon Apple cider vinegar
- 1 teaspoon Honey
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 cup Low-fat shredded cheddar cheese
- 2 tablespoons (finely chopped) Fresh chives
Instructions
Wash and dry all vegetables thoroughly.
Cut the cauliflower into small, bite-sized florets. Set aside.
In a clear glass or trifle-style bowl, layer the romaine lettuce evenly at the bottom to create the first layer.
Add the cauliflower florets on top of the lettuce as the second layer.
Next, layer the cherry tomatoes on top of the cauliflower.
Follow with a layer of diced red bell pepper, then sliced cucumber, creating even, distinct layers.
Add the sliced red onions in thin rings as the next layer, followed by the thawed peas.
In a small mixing bowl, whisk together the light mayonnaise, plain Greek yogurt, apple cider vinegar, honey, salt, and black pepper until smooth. This will be your dressing layer.
Spread the dressing evenly over the top of the layered vegetables using a spatula, ensuring it completely covers the salad.
Sprinkle the shredded cheddar cheese over the dressing as a garnish, followed by chopped fresh chives for added color and flavor.
Cover the bowl with plastic wrap and refrigerate for at least 1 hour before serving to allow the flavors to meld together.
Serve chilled and enjoy your delicious, guilt-free layered salad!
Nutrition Facts
Calories |
178 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.7 g | 9% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 9 mg | 3% | |
| Sodium | 697 mg | 30% | |
| Total Carbohydrate | 21.1 g | 8% | |
| Dietary Fiber | 6.0 g | 21% | |
| Total Sugars | 10.2 g | ||
| Protein | 10.5 g | 21% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 172 mg | 13% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 811 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
