Keto "No Pasta" Salad

This Keto "No Pasta" Salad delivers all the creamy, crunchy, tangy satisfaction of classic pasta salad without the carbs. Tender cauliflower or lightly sautéed zucchini stand in for noodles, soaking up a rich, herby dressing while cherry tomatoes, bell peppers, and olives add color and bite. Protein from salami and cheese cubes makes it filling enough for a meal, and the salad keeps beautifully for several days, perfect for meal prep, BBQs, or quick weeknight dinners.

Course Main Course, Salad, Side Dish

Cuisine American, Keto, Low Carb

Keyword cauliflower salad, keto salad, meal prep, no pasta salad, zucchini salad

Prep Time 20

Cook Time 10

Total Time 30

Servings servings

Calories 330kcal

Equipment

large mixing bowl
Chef's knife
Cutting board
large skillet
Whisk

Ingredients

Salad base

4 cups cauliflower florets, small bite size or zucchini half moons
2 tablespoons olive oil for sautéing zucchini if using instead of cauliflower
1 cup cherry tomatoes, halved
1 1/2 cups bell peppers, diced (mixed colors)
3/4 cup pitted olives, sliced black, green, or mixed
3/4 cup cucumber, seeded and diced
1/4 cup red onion, finely diced

Protein and cheese

1 1/2 cups cooked chicken, diced or salami slices cut into strips
1 cup cheddar or mozzarella cheese, cut into small cubes

Herbs

1/4 cup fresh parsley, chopped
1/4 cup fresh basil, chopped

Creamy Italian dressing

1/2 cup mayonnaise preferably avocado oil or olive oil based
1/4 cup extra virgin olive oil
3 tablespoons red wine vinegar
1 tablespoon Dijon mustard
1 teaspoon dried Italian seasoning
1/2 teaspoon garlic powder
1/2 teaspoon sea salt plus more to taste
1/4 teaspoon black pepper plus more to taste

Instructions

If using cauliflower, bring a large pot of salted water to a boil, add the cauliflower florets, and cook until just tender and still slightly crisp, then drain well and cool completely.
If using zucchini instead of cauliflower, heat the olive oil in a large skillet over medium heat, add the zucchini pieces, and sauté until just barely tender with a bit of bite, then spread on a plate to cool completely.
Place the cooled cauliflower or zucchini in a large mixing bowl along with the cherry tomatoes, bell peppers, olives, cucumber, and red onion.
Add the cooked chicken or salami and the cheese cubes to the bowl and gently toss to distribute them through the vegetables.
In a separate bowl, whisk together the mayonnaise, olive oil, red wine vinegar, Dijon mustard, dried Italian seasoning, garlic powder, sea salt, and black pepper until smooth and creamy.
Pour the dressing over the salad mixture and toss gently until everything is evenly coated and glossy.
Fold in the chopped parsley and basil, taste, and adjust salt and pepper if needed.
Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld and the vegetables to fully absorb the dressing.
Serve the salad cold or at cool room temperature, stirring again just before serving and garnishing with extra herbs if desired.

Notes

For the lowest carb count, choose cauliflower as the base and measure cherry tomatoes carefully, keeping to the listed amount. Make this salad ahead by storing the dressing separately and tossing it with the vegetables and proteins up to a few hours before serving for the best texture. The salad keeps in the fridge for up to 4 days, and flavors deepen as it rests, making it ideal for meal prep lunches or a make-ahead side for BBQs and potlucks.

Nutrition