Curried Cauliflower Salad Sandwiches: A Flavorful and Nutritious Meal Option

Curried Cauliflower Salad Sandwiches are a delicious and satisfying twist on the classic sandwich. With their combination of spicy curried cauliflower salad, creamy dressing, and hearty bread, these sandwiches are perfect for lunch or a light dinner. In this article, we’ll explore the recipe for making Curried Cauliflower Salad Sandwiches, delve into their nutritional facts, and discuss their health benefits.



For the Curried Cauliflower Salad:

  • 1 head cauliflower, cut into florets
  • 2 tablespoons olive oil
  • 1 tablespoon curry powder
  • Salt and pepper to taste
  • 1/4 cup Greek yogurt
  • 2 tablespoons mayonnaise
  • 1 tablespoon lemon juice
  • 2 teaspoons honey
  • 1/2 cup diced celery
  • 1/4 cup chopped cilantro
  • 1/4 cup chopped green onions

For the Sandwiches:

  • Sliced bread of your choice
  • Lettuce leaves
  • Sliced tomatoes
  • Sliced cucumbers
  • Additional toppings of your choice (avocado, sprouts, etc.)


  1. Preheat the oven to 400°F (200°C).
  2. In a large bowl, toss cauliflower florets with olive oil, curry powder, salt, and pepper until evenly coated.
  3. Spread the cauliflower in a single layer on a baking sheet and roast in the preheated oven for 25-30 minutes, or until tender and golden brown.
  4. While the cauliflower is roasting, prepare the dressing. In a small bowl, whisk together Greek yogurt, mayonnaise, lemon juice, and honey until smooth and creamy.
  5. Once the cauliflower is done roasting, transfer it to a large bowl. Add diced celery, chopped cilantro, and chopped green onions to the bowl.
  6. Pour the creamy dressing over the cauliflower salad and toss gently to coat.
  7. To assemble the sandwiches, spread a generous amount of the curried cauliflower salad onto slices of bread. Top with lettuce leaves, sliced tomatoes, sliced cucumbers, and any additional toppings of your choice.
  8. Place another slice of bread on top to form a sandwich. Repeat with the remaining ingredients to make additional sandwiches.
  9. Serve the Curried Cauliflower Salad Sandwiches immediately and enjoy.

Nutritional Facts

Curried Cauliflower Salad Sandwiches are not only delicious but also nutritious. Here’s a breakdown of their nutritional content:

  • Calories: Approximately 300-350 per sandwich
  • Fat: Around 10-15 grams per sandwich
  • Carbohydrates: Approximately 35-40 grams per sandwich
  • Protein: About 8-10 grams per sandwich
  • Fiber: Roughly 5-7 grams per sandwich

These sandwiches are a good source of fiber, protein, and healthy fats, making them a satisfying and balanced meal option.

Health Benefits

  1. Cruciferous Vegetables: Cauliflower is a cruciferous vegetable that is rich in vitamins, minerals, and antioxidants, which can help protect against chronic diseases and promote overall health.
  2. Curcumin: Curry powder contains curcumin, a compound with anti-inflammatory and antioxidant properties, which may help reduce inflammation and lower the risk of chronic diseases.
  3. Probiotics: Greek yogurt used in the dressing is a source of probiotics, beneficial bacteria that support gut health and immune function.
  4. Heart-Healthy Fats: Olive oil used for roasting the cauliflower and in the dressing contains monounsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease.
  5. Fiber-Rich Ingredients: Celery, cilantro, green onions, and whole grain bread used in the sandwiches are all good sources of dietary fiber, which can help promote digestive health and regulate blood sugar levels.


Curried Cauliflower Salad Sandwiches are a delicious and nutritious meal option that’s perfect for lunch or a light dinner. With their flavorful curried cauliflower salad, creamy dressing, and hearty bread, these sandwiches are sure to satisfy your taste buds and keep you feeling full and satisfied.

So next time you’re looking for a tasty and healthy meal option, why not give Curried Cauliflower Salad Sandwiches a try? With their irresistible flavors and health benefits, they’re sure to become a favorite in your meal rotation.


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