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Cauliflower Chicken Salad Calories
High-protein, low-carbohydrate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cauliflower Chicken Salad (180 g) has 142 calories. That works out to 79 calories per 100 g. It contains 5.8 g of carbs, 22.5 g of protein, 3.8 g of fat and 2.7 g of fiber. Its 9.7 mg of B3 covers 61% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cauliflower Chicken Salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
142
KCAL / 180G
Carbs
5.8g
· 2% DV
Protein
22.5g
· 45% DV
Fat
3.8g
· 5% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 61% · Fat 23%
Cauliflower Chicken Salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 142 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 81 mg | 4% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 22.5 g | 45% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Cauliflower Chicken Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 142 kcal |
| 100 g | 100 g | 79 kcal |
| 1 piece (small) | 100 g | 79 kcal |
| 1 cup (chopped) | 120 g | 95 kcal |
| 1 serving (small) | 120 g | 95 kcal |
| 1 pack (medium) | 180 g | 142 kcal |
| 1 serving (large) | 260 g | 205 kcal |
Calculated from 79 calories per 100 g.
Frequently Asked Questions About Cauliflower Chicken Salad
What goes into Cauliflower Chicken Salad?
Cauliflower Chicken Salad typically combines cooked chicken and cauliflower with a dressing, then adds seasonings or extras such as herbs, celery, or toasted nuts. Recipes vary, so choose a creamy yogurt-based dressing or a lemon-and-olive-oil dressing to suit the texture you want.
How do you keep Cauliflower Chicken Salad from getting watery?
Drain Cauliflower Chicken Salad ingredients well and let cooked cauliflower cool completely before mixing. Overcooked cauliflower releases more moisture, while salting it early draws out water; add salt and dressing shortly before serving for a firmer salad.
Can you make Cauliflower Chicken Salad with rotisserie chicken?
Yes, Cauliflower Chicken Salad works well with fully cooked rotisserie chicken. Remove the skin and bones, then shred or chop the meat and let it cool before mixing it with the cauliflower and dressing. Taste before adding salt, since seasoned chicken can already be salty.
What dressing is best for Cauliflower Chicken Salad?
A lemony yogurt dressing gives Cauliflower Chicken Salad a creamy, tangy flavor without overpowering the cauliflower. For a richer version, use mayonnaise or combine it with yogurt; Dijon mustard, black pepper, and fresh herbs are easy additions.
Can you freeze Cauliflower Chicken Salad?
Freezing Cauliflower Chicken Salad is not recommended because thawed cauliflower turns soft and watery, and creamy dressings may separate. For better results, freeze cooked chicken on its own and prepare the cauliflower and dressing fresh when you are ready to serve.
How long does Cauliflower Chicken Salad last in the fridge?
Cauliflower Chicken Salad generally keeps for 3–4 days in a covered container in the refrigerator. Chill it promptly after preparation, and keep the dressing separate if you want the cauliflower to stay firmer. Discard it if it has been left out for an extended period.
Can you make Cauliflower Chicken Salad without mayonnaise?
Yes, you can make Cauliflower Chicken Salad without mayonnaise. Plain Greek yogurt with lemon and herbs makes a creamy alternative, while olive oil and vinegar create a lighter vinaigrette. Mix in the dressing close to serving so it does not soften the cauliflower.
Is Cauliflower Chicken Salad served cold or warm?
Cauliflower Chicken Salad is usually served chilled or cool, after the cooked chicken and cauliflower have had time to cool. You can serve it slightly warm, too, but combine the ingredients just before eating so the dressing does not become runny.
Can you use raw cauliflower in Cauliflower Chicken Salad?
Yes, raw cauliflower can be used in Cauliflower Chicken Salad for a crisp, crunchy texture. Cut it into small florets so it is easier to eat, wash it thoroughly, and expect a firmer bite than you would get with lightly steamed or roasted cauliflower.
What should you serve with Cauliflower Chicken Salad?
Serve Cauliflower Chicken Salad with a green salad, roasted vegetables, or soup for a fuller meal. It also pairs well with crusty bread or crackers when you want something more substantial; add these on the side to keep the salad from getting soggy.
Cauliflower Chicken Salad Vitamins & Minerals
Vitamins
B3
9.72mg · 61% DV
Vitamin C
52.2mg · 58% DV
B6
0.72mg · 42% DV
B5
0.99mg · 20% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
261mg · 37% DV
Potassium ⭐
450mg · 13% DV
Copper
0.11mg · 12% DV
Sodium
81mg · 4% DV
Cauliflower Chicken Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower Chicken Salad
To burn the 142 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Cauliflower Chicken Salad?
Cauliflower Chicken Salad brings cooked chicken and cauliflower together in a versatile salad; the dressing and other additions vary from kitchen to kitchen. It has no single established place of origin, and works as an easy lunch or light dinner in many food traditions. The cauliflower may be boiled or roasted, while the chicken is often shredded or cut into bite-sized pieces.
Chicken makes the salad satisfying, while cauliflower adds a tender texture with a slight bite. Serve it chilled with a creamy dressing, or keep the dressing light for a fresher meal. At 12.5 g of protein and 3.2 g of carbohydrate per 100 g, it suits those looking for a protein-forward, lower-carbohydrate option. Pair it with leafy greens or soup, or add extra vegetables for more variety.
How Nutritious Is Cauliflower Chicken Salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Cauliflower Chicken Salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cauliflower Chicken Salad Contain Allergens?
No known major allergens
Which Diets Is Cauliflower Chicken Salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cauliflower Chicken Salad Fat Profile
SATURATED
0.99g
MONOUNSATURATED
1.3g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 13.6:1
Above the ideal 4:1 (13.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.