Zero Point Cauliflower Egg Salad

A healthy, low-calorie twist on the classic egg salad, this Zero Point Cauliflower Egg Salad is packed with flavor and nutrients while keeping the points down. This dish is perfect for those following a weight loss plan or simply looking for a satisfying, protein-rich meal without the guilt. By using cauliflower as the base and non-fat Greek yogurt in place of traditional mayonnaise, this recipe offers a light yet creamy texture while keeping it zero points.

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Servings: 4

Ingredients:

  • 1 medium head of cauliflower, cut into bite-sized florets
  • 4 large hard-boiled eggs, peeled and sliced (use egg whites only for zero points, or include whole eggs for added richness)
  • ½ cup non-fat plain Greek yogurt
  • 2 tbsp Dijon mustard (or yellow mustard for a milder taste)
  • 1 tbsp apple cider vinegar or freshly squeezed lemon juice
  • 1 celery stalk, finely chopped
  • ¼ small red onion, finely diced
  • Salt and freshly ground black pepper, to taste
  • ¼ tsp smoked paprika, for garnish
  • 2 tbsp fresh parsley or chives, finely chopped, for garnish
  • 1 tsp garlic powder (optional, for extra flavor)

Instructions:

Step 1: Prepare the Cauliflower

Begin by preparing your cauliflower. Remove the leaves and core, then cut the cauliflower head into small, bite-sized florets. This will help ensure even cooking. Rinse the florets thoroughly under cold water and set aside.

Step 2: Cook the Cauliflower

To cook the cauliflower, you can choose between steaming or boiling. Steaming will retain more of the cauliflower’s nutrients. If steaming, place the cauliflower florets in a steamer basket over simmering water. Cover and steam for 5-7 minutes until the florets are tender but still have a slight bite. If you prefer to boil the cauliflower, bring a large pot of salted water to a boil. Add the cauliflower florets and cook for 4-5 minutes, just until tender. Be careful not to overcook the cauliflower as you want it to hold its shape. Once cooked, immediately drain and rinse with cold water to stop the cooking process. Set aside to cool completely.

Step 3: Prepare the Hard-Boiled Eggs

While the cauliflower is cooling, boil your eggs. Place the eggs in a saucepan and cover them with cold water by about an inch. Bring the water to a boil over medium-high heat. Once boiling, turn off the heat, cover the pan, and let the eggs sit for about 10-12 minutes. After the time has passed, transfer the eggs to a bowl of ice water to cool quickly. This makes peeling much easier. Once the eggs have cooled, peel them and slice into quarters or chop them as preferred.

Step 4: Prepare the Dressing

In a large mixing bowl, combine the non-fat Greek yogurt, Dijon mustard, and apple cider vinegar (or lemon juice). Whisk together until smooth and creamy. This dressing forms the base of the salad, replacing the traditional mayonnaise with a much lighter option while still maintaining a rich, tangy flavor. Season the dressing with salt, pepper, and garlic powder (if using) to taste.

Step 5: Assemble the Salad

Now that the cauliflower has cooled completely, add it to the bowl with the dressing. Add the chopped celery and red onion, tossing everything together until the cauliflower is well coated in the dressing. The celery adds a nice crunch, while the red onion provides a bit of sharpness, balancing the creamy dressing.

Step 6: Add the Eggs

Gently fold in the sliced hard-boiled eggs. Be careful not to overmix, as you want to keep the eggs intact. The eggs add a boost of protein and richness to the salad, making it more filling and satisfying. If you’re using whole eggs instead of just the egg whites, you’ll get a creamier texture thanks to the yolks.

Step 7: Garnish and Serve

Once everything is mixed together, transfer the cauliflower egg salad to a serving bowl. Sprinkle with smoked paprika for a pop of color and flavor. Garnish with freshly chopped parsley or chives for an extra layer of freshness. Serve chilled, either on its own, alongside grilled proteins, or as part of a healthy spread.

Tips for Success:

  • Cauliflower Consistency: To maintain the best texture, be sure not to overcook the cauliflower. Overcooking can cause it to become mushy, which will alter the texture of the salad.
  • Yogurt Substitution: If you prefer a creamier texture, feel free to substitute the non-fat Greek yogurt with a higher-fat version or even a mix of yogurt and light mayonnaise.
  • Adding More Flavor: Feel free to add other spices to the dressing, such as cayenne pepper for a kick of heat or dill for a fresh herbal flavor.
  • Meal Prep: This salad can be made ahead of time and stored in the refrigerator for up to 3 days. However, the dressing may separate slightly as it sits, so give it a quick stir before serving.

Nutritional Information (Per Serving):

  • Calories: 80
  • Protein: 7g
  • Fat: 3g (using whole eggs; significantly less with egg whites only)
  • Carbohydrates: 6g
  • Fiber: 2g
  • Sugar: 2g
  • Sodium: 200mg
  • Weight Watchers Points: 0 points (if using egg whites only and non-fat yogurt)

Additional Variations:

  1. For Extra Protein: Add shredded chicken or turkey breast for a more substantial meal. This will add protein while keeping the dish low in points.
  2. Vegetarian Version: This recipe is naturally vegetarian if using whole eggs, but for a vegan twist, omit the eggs and use a plant-based yogurt.
  3. Texture Play: For a crunchier salad, include more raw vegetables such as chopped bell peppers or shredded carrots. You could also add sunflower seeds or chopped nuts if not following a zero-point plan.

Why This Recipe Works:

This Zero Point Cauliflower Egg Salad is an ideal dish for those on a weight loss journey or anyone looking for a low-calorie, satisfying meal. Cauliflower is an excellent low-carb substitute for potatoes, providing fiber and vitamins without the added carbs. The hard-boiled eggs (or egg whites) offer protein, helping to keep you full for longer. By using non-fat Greek yogurt, the dressing stays creamy but significantly cuts down on fat and calories compared to traditional mayonnaise-based salads. Whether served as a light lunch or a side dish, this salad is sure to become a go-to in your recipe rotation.

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