A fresh and easy cauliflower couscous salad with zucchini, asparagus, olives, and herbs. Light, grain-free, and perfect for healthy summer meals.

Looking for a light yet satisfying meal that’s packed with vegetables and Mediterranean flavors? This cauliflower couscous salad is fresh and filled with flavor. Topped with sautéed zucchini and asparagus, and filled with sun-dried tomatoes, Kalamata olives, and fresh herbs, it’s the perfect dish for warm weather dining.
A Fresh and Flavorful Grain-Free Summer Salad
When the weather warms up, my meals get lighter, brighter, and faster—and this Mediterranean Cauliflower Couscous Salad fits the bill perfectly. It’s the kind of dish I crave when I want something fresh and satisfying that doesn’t require much time in the kitchen. No heavy ingredients, no oven, and no fuss—just wholesome vegetables, vibrant herbs, and bold Mediterranean flavors.
This salad starts with a base of cauliflower couscous, a light and grain-free alternative to traditional couscous that adds crunch and texture without weighing you down. From there, it’s layered with tender sautéed zucchini and asparagus, sweet-tart sun-dried tomatoes, briny Kalamata olives, and a handful of fresh herbs. A simple lemon and olive oil vinaigrette ties it all together.
It’s refreshing, satisfying, and endlessly versatile—perfect for everything from quick lunches to easy dinners or summer potlucks. Whether you’re following a gluten-free or low-carb lifestyle, or just looking to eat more veggies, this cauliflower couscous salad is a recipe worth keeping on repeat.

What Is Cauliflower Couscous?
Cauliflower couscous is a grain-free alternative to traditional couscous, made by finely grating or processing cauliflower florets into rice-sized pieces. It mimics the texture of couscous but is naturally low in carbohydrates and gluten-free. This versatile base can be eaten raw or lightly cooked, making it ideal for salads, bowls, and light meals.
Ingredients
Here’s what you’ll need to make this Mediterranean-inspired cauliflower couscous salad:
- Cauliflower - Pre-riced or florets, serves as the base of the salad, providing a light and crunchy texture.
- Flat-leaf parsley - Finely chopped, adds freshness and color.
- Scallions - Thinly sliced, offering a mild onion flavor.
- Chives - Finely chopped, contributing a subtle onion-like taste.
- Sun-dried tomatoes - Thinly sliced, providing a sweet-savory depth.
- Kalamata olives - Thinly sliced, adding a briny contrast.
- Extra-virgin olive oil - Used in both the vinaigrette and sauté, offering richness and flavor.
- Fresh lemon juice and lemon zest - For the vinaigrette, adding brightness and acidity.
- Garlic - Used in the sauté for aromatic depth.
- Zucchini - Thinly sliced, sautéed to tender perfection.
- Asparagus - Ends removed and cut into 1-inch pieces, sautéed until just tender.

Step-by-Step Instructions
1. Prepare the Vinaigrette
In a large serving bowl, whisk together:
- olive oil
- lemon juice
- lemon zest
- sea salt
- freshly ground black pepper
Set aside.
2. Sauté the Vegetables
In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Add:
- garlic
- zucchini
- asparagus
- salt
Cook, stirring occasionally, until vegetables are just tender and lightly caramelized, about 4–5 minutes. Remove from heat and let cool slightly.
3. Assemble the Salad
To the bowl with the vinaigrette, add:
- cauliflower rice
- chopped parsley
- scallions
- chopped chives
- sun-dried tomatoes
- Kalamata olives
Toss gently to combine. Top with the sautéed zucchini and asparagus. Serve at room temperature.
Variations to Try
- Add Protein: Incorporate chickpeas for a heartier meal.
- Cheese Options: Crumbled feta or goat cheese can add a creamy, tangy element.
- Additional Vegetables: Roasted bell peppers, cherry tomatoes, or cucumbers can enhance flavor and texture.
- Herb Substitutes: Experiment with fresh mint, oregano, or dill for different flavor profiles.
Serving Suggestions
This salad is versatile and can be served in various ways:
- As a Main Dish: Perfect for a light lunch or dinner, especially during warmer months.
- As a Side: Complements grilled meats, seafood, or Mediterranean dishes.
- For Meal Prep: Stores well in the refrigerator for up to 3 days, making it ideal for make-ahead meals.
This Mediterranean cauliflower couscous salad is a vibrant, vegetable-packed dish that’s both light and satisfying. With its crunchy cauliflower base, sautéed zucchini and asparagus, and a medley of Mediterranean flavors, it’s a perfect addition to your warm-weather meals. Whether served as a main or side, it’s sure to become a staple in your recipe rotation.
More Cauliflower Rice Recipes:

Cauliflower Couscous Salad
Sautéed zucchini and asparagus are piled on top of cauliflower couscous filled with Mediterranean favorites like fresh herbs, garlic, sun-dried tomatoes and Kalamata olives.
Ingredients
For the Vinaigrette:
- 2 Tablespoons/30ml extra-virgin olive oil
- 1 ½ Tablespoons/ 22ml fresh lemon juice
- The zest of half a lemon
- ½ teaspoon fine sea salt
- ⅛th teaspoon fresh ground black pepper
For the Sautéed Zucchini and Asparagus:
- 1 Tablespoon/15ml extra-virgin olive oil
- 1 clove of garlic, thinly sliced
- 2 small zucchini, thinly sliced
- ½ a bunch asparagus, ends removed and cut into 1-inch pieces
- ¼ teaspoon fine sea salt
For the Cauliflower Couscous Salad:
- 10oz/ 283g cauliflower, pre-riced or florets
- ½ cup flat leaf parsley leaves, finely chopped
- 2 scallions, thinly sliced
- 2 Tablespoons, chives finely chopped
- 8 sun-dried tomatoes, thinly sliced
- ¼ cup/45g Kalamata olives, thinly sliced
Instructions
Make the Vinaigrette:
- Whisk together vinaigrette ingredients in a large serving bowl and set aside.
Make the Sautéed Zucchini and Asparagus:
- Heat the olive oil in a large frying pan over medium-high heat. Add garlic and cook, stirring occasionally, until fragrant but not browned (about 30 seconds). Remove garlic with tongs and discard.
- Add the zucchini and asparagus to pan and toss until coated with oil. Season with salt, toss again and let cook undisturbed about 2 minutes. Toss again and cook until zucchini and asparagus are just tender (about 2 minutes more). Remove the pan from heat and let cool.
Make the Couscous Salad:
- Briefly pulse cauliflower in a food processor until couscous-like in texture. Transfer to large serving bowl and toss with parsley, scallions, chives, sun-dried tomatoes and olives. Top with sautéed zucchini and asparagus and serve at room temperature.
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Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 231Total Fat: 21gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 17gCholesterol: 0mgSodium: 494mgCarbohydrates: 12gFiber: 5gSugar: 5gProtein: 4g
Nutritional information for recipes contained on this website, such as calories, fat, carbs, etc. are only estimates and are not guaranteed to be accurate.

Sylvie Shirazi is the recipe developer and food photographer behind Gourmande in the Kitchen. For the last 10 years she's been making eating more healthfully easy and accessible with gluten-free, grain-free, paleo and vegan recipes that are free from processed ingredients.
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