⏱ 30 min total

Vegan Cauliflower “Eggy” Salad

Name: Vegan Cauliflower “Eggy” Salad
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ½ head medium Cauliflower; 1 ½ medium Scallions; ³⁄₁₆ medium Red bell pepper; ½ stalk, medium Celery; ⅛ cup Green olives; ⅜ cup Cashews; ½ tbsp Nutritional yeast; ⅛ cup Almond milk; 1 tbsp Lemon juice; ¼ tsp Salt; ½ dash Black pepper; ⅜ tsp or 1 packet Yellow mustard; ⅛ tsp Garlic salt; 1 cup Spinach; ⅛ tsp Garlic powder

Per 1 serving · 508 g · 15 ingredients

Calories

431

22%
of a 2,000 cal day

Protein
19g
16% of calories
Carbs
39g
33% of calories
Fat
27g
51% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Vegan Cauliflower “Eggy” Salad (508 g) has 431 calories, with 19 g of protein, 39 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (37% DV), dietary fiber (40% DV) and Vitamin A (21% DV). Keep an eye on sodium and saturated fat, which provide 52% and 24% of the daily value.

Per 100 g

85cal

low energy density

Protein per 100 cal

4.3g

Net carbs

28g

carbs minus fiber

Fiber

11g

11 g sugar

High in

20%+ of the daily value

Protein37%
Dietary fiber40%
Vitamin A21%
Vitamin C207%
Vitamin K218%
Thiamine30%

Good source of

10–19% of the daily value

Vitamin E16%
Calcium18%

Watch

20%+ of the daily value

Sodium52%
Saturated fat24%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
Chop head of cauliflower into medium size florets and steam for approximately 15 minutes or until fork tender. Do not overcook as you do not want them to turn into mush when chopped. Once steamed immediately place florets on a baking sheet to cool.
2
While cauliflower is steaming place cashews in high speed blender with almond milk, nutritional yeast, lemon juice, salt, pepper, mustard. Blend on high speed until only small nut fragments remain. Set aside.
3
Dice scallions, red pepper, celery and green olives. Set aside.
4
Place 1/2 of cooled cauliflower florets into food processor and pulse approximately 10 times into diced sized pieces (you can dice by hand if you do not have a food processor). Pour diced cauliflower into large mixing bowl, dice remaining cauliflower and add it to the bowl as well.
5
Gently mix remaining diced veggies and olives in with diced cauliflower and lightly season with salt, black pepper, and garlic salt if desired.
6
Pour cashew mayo over diced veggie mix and gently stir so as not to mash the cauliflower.
7
Serve salad atop a bed of spinach. Enjoy!

Vitamins & minerals

Amounts for 1 serving (508 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	191 μg	21%
Vitamin C	186 mg	207%
Vitamin D	0 μg	0%
Vitamin E	2 mg	16%
Vitamin K	262 μg	218%
Thiamine	0.4 mg	30%
Riboflavin (B2)	2 mg	137%
Niacin	4 mg	24%
Vitamin B6	1 mg	70%
Folate (B9)	321 μg	80%
Vitamin B12	0 μg	0%
Pantothenic acid	3 mg	51%
Choline	143 mg	26%

Minerals

Nutrient	Amount	% Daily Value
Calcium	178 mg	18%
Iron	6 mg	78%
Potassium	1,595 mg	34%
Magnesium	231 mg	55%
Phosphorus	473 mg	68%
Zinc	4 mg	38%
Copper	1 mg	141%
Manganese	2 mg	71%
Selenium	13 μg	24%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	4 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	2,239 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	4 g	—
Galactose	0.2 g	—
Glucose	4 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.3 g	—
Monounsaturated fats	14 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	4 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	12 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0.1 g	—
Tryptophan	0.2 g	—
Tyrosine	0.5 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 431 calories

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

82min
Walking (3.5 mph)
52min
Cycling (moderate)
36min
Running (6 mph)
61min
Swimming laps

Common questions

How many calories are in Vegan Cauliflower “Eggy” Salad?

One serving of Vegan Cauliflower “Eggy” Salad (1 serving) has 431 calories, which works out to 85 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Vegan Cauliflower “Eggy” Salad high in protein?

It provides a solid 19 g of protein per serving (37% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegan Cauliflower “Eggy” Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Cauliflower “Eggy” Salad?

1186 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan Cauliflower “Eggy” Salad?

11 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 (508 g)

Calories431

% Daily Value*

Total fat 27g	34%
Saturated fat 4.8g	24%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,186mg	52%
Total carbohydrate 39g	14%
Dietary fiber 11g	40%
Total sugars 11g
Protein 19g

* 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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