This low-carb, vegan salad features roasted cauliflower, cherry tomatoes and oyster mushrooms tossed with pumpkin seeds and baby spinach, finished with a savory roasted mushroom vinaigrette. Minimal hands-on prep — most of the time is spent roasting the vegetables.
The vinaigrette uses a concentrated mushroom powder to deepen the umami flavor; a short note about mushroom nutrition is included below.
by Susan Pridmore
Winter is an excellent season for mushrooms—markets usually offer a wide variety and they bring both texture and deep umami to dishes. Here they pair perfectly with roasted cauliflower, which becomes sweet and tender in the oven. This recipe produces a warm salad where the roasted vegetables gently wilt the greens and the mushroom vinaigrette ties everything together.
👩⚕️ Are Mushrooms Healthy?
Yes. Mushrooms are nutrient-dense and valued for their vitamins, minerals and antioxidants. They can support immune health and digestion and add flavorful, low-calorie substance to meals. Try different varieties—porcini, oyster, shiitake, maitake or lion’s mane—when they are available to explore varied textures and tastes.
Mushrooms are low in calories and carbohydrates and suit many eating approaches, including vegan, gluten-free, Paleo and Whole30. Using mushroom powder in dressings concentrates their savory flavor and can be a helpful pantry ingredient.
🧅 Main Ingredients + Notes
Smart ingredient choices speed up weekday meals. Use pre-washed greens or pre-cut cauliflower florets to reduce prep time. The full ingredient list, measurements and step-by-step directions are included in the recipe card below.
Roasted Cauliflower Salad
- Cauliflower — florets, roasted until browned and tender
- Cherry tomatoes — halved and roasted briefly to concentrate sweetness
- Oyster mushrooms — roasted; some reserved for the dressing
- Pumpkin seeds — toasted or spiced pepitas for crunch
- Baby spinach — pre-washed leaves or arugula as an alternative
Roasted Mushroom Vinaigrette
- Roasted oyster mushrooms — provide a base of cooked umami
- Garlic and shallot — add aromatics
- Mushroom powder — concentrates mushroom flavor
- Sherry or red wine vinegar — brightens the dressing
- Olive oil and optional truffle oil — create the vinaigrette texture and aroma
Note: This post previously included affiliate links to products the author uses. The recipe and guidance here stand alone regardless of product source.
🔪 Recommended Equipment
- Chef’s knife for cutting vegetables
- Baking sheet(s) for roasting cauliflower, tomatoes and mushrooms
- Parchment paper to keep roasting pans easy to clean
- Large mixing bowl to combine the salad
- Mini chopper or small food processor to make the vinaigrette
📝 Instructions Overview
Full, timed instructions are in the recipe card below. Here is a quick overview of the process:
Step 1
Roast the vegetables. Roast cauliflower until tender and lightly browned. Roast the mushrooms and tomatoes until they have some color; reserve a portion of the mushrooms for the vinaigrette.
Step 2
Assemble the salad. Toss the warm roasted vegetables (except reserved mushrooms), pumpkin seeds and baby spinach in a large bowl so the greens wilt slightly from the heat.
Step 3
Make the vinaigrette. Pulse the reserved roasted mushrooms with garlic, shallot, mushroom powder, vinegar, salt and pepper in a mini chopper or food processor, then stream in olive oil until emulsified. Dress the salad just before serving.
⏰ Tips to Simplify and Save Time
- Buy cauliflower already separated into florets or pre-cut to skip chopping time.
- Use pre-washed baby spinach to avoid washing and trimming bundled greens.
- Roast the vegetables ahead of time and reheat briefly before tossing with the salad greens for a warm, slightly wilted result.
💡 Ideas for Variations
- Turn this into a more substantial main by adding cooked quinoa, roasted chickpeas or sautéed tofu.
- Top with crunchy greens like seasoned kale chips for texture contrast.
- Cook the mushrooms in an air fryer as an alternative to oven roasting for a quicker crisp.
Roasted Cauliflower Salad with Mushroom Vinaigrette
A low-carb, vegan warm salad of roasted cauliflower, cherry tomatoes and mushrooms tossed with pumpkin seeds and baby spinach, finished with a roasted mushroom vinaigrette.
Ingredients
Roasted Cauliflower Warm Salad
- 2 heads cauliflower, florets separated into bite-size chunks
- 1 pint cherry tomatoes, halved
- 3 ounces fresh oyster mushrooms
- 2 tablespoons extra virgin olive oil, divided
- 1 teaspoon kosher salt, divided
- 1/2 teaspoon paprika
- 1/2 teaspoon black pepper, divided
- 1/2 cup pumpkin seeds (spiced pepitas optional)
- 2 5-ounce bags fresh, pre-washed baby spinach leaves
Roasted Mushroom Vinaigrette
- 3 ounces fresh oyster mushrooms, coarsely chopped (reserved from roasting)
- 1 large garlic clove, minced
- 1/2 large shallot, minced (about 2 tablespoons)
- 3 teaspoons mushroom powder
- 1 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1/4 cup sherry vinegar (or red wine vinegar)
- 3/4 cup extra virgin olive oil, divided
- 1 teaspoon truffle oil (optional)
Instructions
Roasted Cauliflower Warm Salad
- Preheat the oven to 400°F (200°C). Line two baking sheets with parchment paper.
- Toss the cauliflower florets with 1 tablespoon olive oil, 3/4 teaspoon salt, the paprika, and 1/4 teaspoon black pepper. Spread the cauliflower across a baking sheet.
- Toss the halved tomatoes and the oyster mushrooms in the remaining olive oil, seasoning with salt and pepper. Arrange them on the same baking sheet but keep vegetable types grouped so they roast evenly.
- Roast the tomatoes and mushrooms for 15 minutes, then remove them and set aside. The mushrooms should be lightly crisped; reserve 3 ounces of these roasted mushrooms for the vinaigrette.
- Continue roasting the cauliflower for another 20 minutes or until tender and lightly browned.
- In a large bowl, combine the roasted cauliflower, roasted tomatoes, pumpkin seeds and baby spinach. The heat from the vegetables will wilt the spinach slightly. Dress with the roasted mushroom vinaigrette just before serving.
Roasted Mushroom Vinaigrette
- Place the reserved roasted mushrooms, garlic, shallot, mushroom powder, salt, pepper and sherry vinegar into a mini chopper or small food processor.
- Pulse until the mushrooms and shallot are finely chopped.
- With the processor running, add the olive oil in a steady stream until a smooth vinaigrette forms. Stir in truffle oil if using.
- The vinaigrette can be stored in the refrigerator for up to two weeks.
Notes
Make this salad a heartier meal by adding cooked quinoa, roasted chickpeas or pan-fried tofu. For extra crunch, top with seasoned kale chips. Air-fried mushrooms are a quick alternative if you prefer not to use the oven for that component.
Nutrition (per serving)
Calories: 441.5 kcal | Carbohydrates: 21.2 g | Protein: 10.2 g | Fat: 38.2 g | Fiber: 7.7 g | Vitamin C and potassium are significant contributors from the cauliflower and tomatoes.
Some items in the original post were linked to product sources. The recipe itself does not require specific brands—use the mushroom powders, oils and tools you prefer.