⏱ 30 min total

Cauliflower and Egg Salad

Name: Cauliflower and Egg Salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: ⅛ head medium Cauliflower; ⅛ stalk, medium Celery; ⅛ cup, chopped Green bell pepper; ⅝ tbsp chopped Scallions; ⅛ dash Salt; ⅛ dash Black pepper; ¹⁄₁₆ cup Mayonnaise; ⅛ tbsp Yellow mustard; ⅛ tsp Lemon juice; ¹⁄₁₆ tsp Garlic powder; ¹⁄₁₆ tsp Onion powder; ⅛ pinch Cayenne pepper; ⅛ tsp Granulated sugar; ¼ tbsp Sweet pickle relish; ¼ large Egg

Per 1 serving · 130 g · 15 ingredients

Calories

113

6%
of a 2,000 cal day

Protein
3.4g
12% of calories
Carbs
7.2g
24% of calories
Fat
8.4g
64% of calories

Portion

At a glance

One serving of Cauliflower and Egg Salad (130 g) has 113 calories, with 3.4 g of protein, 7.2 g of carbohydrates and 8.4 g of fat. Most of its energy comes from fat (64% of calories). It is high in Vitamin C (57% DV) and Vitamin K (34% DV).

Per 100 g

87cal

low energy density

Protein per 100 cal

Net carbs

carbs minus fiber

Fiber

2.1g

3.7 g sugar

High in

20%+ of the daily value

Vitamin C57%
Vitamin K34%

Good source of

10–19% of the daily value

Vitamin B615%
Folate (B9)14%
Pantothenic acid15%
Choline14%
Phosphorus10%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 15 min

1
Place eggs in a pan, cover with water, and bring to a boil. Cover, remove from heat, and let sit for 10-15 minutes. Drain, peel, and set aside.
2
Break or chop the cauliflower into small florets. Microwave in a covered container with a small amount of water, or steam on the stove until fork-tender.
3
Drain cauliflower and place in a medium bowl. Chop the eggs and add them to the bowl. Season with salt and pepper.
4
In a separate bowl, mix mayonnaise, mustard, lemon juice, garlic powder, onion powder, cayenne pepper, sugar, and pickle relish. Adjust seasoning to taste.
5
Combine the chopped vegetables and dressing with the cauliflower and egg mixture. Garnish with herbs or paprika if desired. Chill until ready to serve.

Vitamins & minerals

Amounts for 1 serving (130 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	31 μg	3%
Vitamin C	52 mg	57%
Vitamin D	0.3 μg	2%
Vitamin E	1 mg	4%
Vitamin K	40 μg	34%
Thiamine	0.1 mg	4%
Riboflavin (B2)	0.1 mg	7%
Niacin	1 mg	3%
Vitamin B6	0.2 mg	15%
Folate (B9)	55 μg	14%
Vitamin B12	0.1 μg	5%
Pantothenic acid	1 mg	15%
Choline	75 mg	14%

Minerals

Nutrient	Amount	% Daily Value
Calcium	32 mg	3%
Iron	1 mg	9%
Potassium	302 mg	6%
Magnesium	17 mg	4%
Phosphorus	69 mg	10%
Zinc	0.4 mg	4%
Copper	0.1 mg	6%
Manganese	0.2 mg	7%
Selenium	5 μg	9%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	1 g	—
Alpha carotene	9 μg	—
Arginine	0.2 g	—
Aspartic acid	0.4 g	—
Beta carotene	105 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	0.5 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.3 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	4 g	—
Proline	0.1 g	—
Retinol	21 μg	—
Serine	0.2 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	1 g	—
Total omega 6	4 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 113 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

21min
Walking (3.5 mph)
14min
Cycling (moderate)
9min
Running (6 mph)
16min
Swimming laps

Common questions

How many calories are in Cauliflower and Egg Salad?

One serving of Cauliflower and Egg Salad (1 serving) has 113 calories, which works out to 87 calories per 100 g. That is about 5.7% of a 2,000-calorie day.

Is Cauliflower and Egg Salad high in protein?

Not especially. It has 3.4 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Cauliflower and Egg Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 24% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cauliflower and Egg Salad?

174 mg per serving.

How much sugar is in Cauliflower and Egg Salad?

3.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (130 g)

Calories113

% Daily Value*

Total fat 8.4g	11%
Saturated fat 1.6g	8%
Trans fat 0g
Cholesterol 50mg	17%
Sodium 174mg	8%
Total carbohydrate 7.2g	3%
Dietary fiber 2.1g	8%
Total sugars 3.7g
Protein 3.4g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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