For those embracing a ketogenic or low-carb lifestyle, finding suitable alternatives to traditional pasta can be a game-changer. Cauliflower noodles offer a versatile and nutritious option that can satisfy your pasta cravings without the guilt. This article explores various aspects of cauliflower noodles, from preparation methods to delicious recipes, providing a comprehensive guide for incorporating them into your keto diet.
Why Choose Cauliflower Noodles?
Traditional pasta noodles typically contain quite a bit of gluten. While some people are able to digest gluten without issues, recent studies have indicated that the overwhelming majority of people fare much better by excluding it from their diets. Obviously individuals who have Celiac’s disease and other intestinal issues should 100% eliminate gluten from their diet, but the reason why most other folks should avoid it as well is because we’re now starting to see that certain proteins found in refined wheat products (like pasta noodles) actually trigger an inflammatory response in humans, which can contribute to the development of chronic inflammatory diseases like heart disease and cancer.
Making Your Own Cauliflower Noodles: A Step-by-Step Guide
Creating cauliflower noodles at home allows for customization and ensures a fresh, flavorful result. Here's a detailed guide to help you through the process:
Preparing the Cauliflower
- Preheat and Steam: After preheating your oven to 325°F, put a steamer basket inside of a large pot. Add in your cauliflower florets and cover the pot with a lid. Steam your cauliflower for between 10-12 minutes and then remove from the heat.
- Process and Combine: Next, take your drained cauliflower florets and put them into a food processor along with one large egg, arrowroot flour, and just enough salt to taste.
- Bake and Cool: Line a rimmed baking pan with parchment paper and transfer the mixture into it. Once you’re done baking, remove the pan from the oven and allow it to cool off completely.
Alternative Preparation Methods
- Steaming: You can briefly steam the cauliflower until it's cooked.
- Microwaving: Instead of steaming, you can cook the cauliflower in the microwave in intervals until it dries out. For this method, cook cauliflower in microwave for about 2 minutes in a very large microwave-safe bowl. You want the bowl to be very large so you can spread out the cauliflower. Once cooked, place it back into the microwave and cook it in 2-minute intervals. After every 2 minutes, pause, stir and mix so the cauliflower evenly heats, and then put it back in the microwave again. Stopping every 2 minutes will also prevent any cauliflower from burning. Continue this process until the cauliflower becomes dry and clumpy. It will take approximately 16 minutes to cook the cauliflower this way, depending on the type of microwave you have.
Drying the Cauliflower
Once you’ve steamed or microwaved the cauliflower, you will need to wring out the moisture. Once cauliflower is dried out, place into a bowl and allow to cool for a few minutes. Then add in eggs. Stir and mix until everything is completely combined.
Baking the Noodles
Line a large baking sheet with parchment paper. (In the photos above, I used a Silpat mat, but I actually found it easier to remove the cauliflower with parchment paper.) Pour cauliflower batter onto parchment paper and use a spatula to spread out until it forms a 9.5 x 11 inch rectangle that is approximately 1/2 inch thick.
Read also: Keto Cauliflower Fried Rice Recipe
Preheat oven to 450F. Cook cauliflower noodles in oven for about 18-20 minutes or until top is golden brown and dry to the touch. Allow cauliflower noodles to cool. Slice cauliflower noodles into three strips that are approximately 9 inches by 3.5 inches. Use a thin-edged spatula (like a cookie spatula), to carefully get under the cauliflower noodles and help release them from the parchment paper.
Tips for Perfect Cauliflower Noodles
- Drain Thoroughly: Make sure that you take the time to properly drain your cauliflower after boiling the florets. Another important note is to make sure your cauliflower is very well drained before adding it to the casserole or you’ll end up with a bland, watery sauce.
- Texture: Cauliflower noodles should be more firm than regular pasta noodles when they’re cooked right, so don’t let that alarm you.
- Flavor: Most people are quite surprised to find out that cauliflower noodles don’t really taste like vegetables. One cool thing about making cauliflower noodles is I can add whatever flavor I want directly to the noodle instead of hoping regular noodles will soak up a ton of flavor.
Delicious Keto Cauliflower Noodle Recipes
Keto Cauliflower Alla Vodka Casserole
This keto cauliflower alla vodka casserole recipe is hearty and satisfying, but without the carbs and gluten in a traditional penne alla vodka. This penne alla vodka recipe uses cauliflower instead of pasta to make it low carb and gluten free.
Creamy Cauliflower Noodles with Citrus Basil Sauce
These Creamy Cauliflower Noodles with a Citrus Basil Sauce are truly decadent tasting, yet light on your digestive system. The perfect keto pasta dish.
Simply roast cauliflower florets with avocado oil and sauce. Whiz up the creamy basil sauce. Rinse and drain your noodles. Toss and bake it all together. It’s really that easy to make.
This vegan keto pasta dish is a blank slate! Add eggs to it, mix in shredded chicken or ground sausage. You can even add real cheese if you eat it.
Read also: Easy Keto Mac and Cheese Recipe
Cauliflower Lasagna
This low carb, gluten-free and lightened up lasagna uses cauliflower noodles in place of traditional lasagna pasta.
Making the Lasagna
- In a large frying pan, add olive oil and bring the pan to medium heat on the stove. Once oil is hot, add in onions and cook until tender. Add in ground beef and cook until meat is done. Stir in crushed tomatoes, tomato sauce, and herb seasoning. Add salt and pepper if needed.
- Preheat oven to 375F. In a 9 x5 inch loaf pan, add a thin layer of ground beef sauce. Layer one of the cauliflower noodles on top. Add a thicker layer of ground beef sauce. Sprinkle 3/4 cup shredded mozzarella cheese across ground beef. Add the second cauliflower noodle. Repeat with ground beef and cheese. Layer the final cauliflower noodle. Add another thin layer of ground beef. Add remaining mozzarella cheese and parmesan cheese.
- Place lasagna into the oven and cook for about 10-15 minutes, until cheese is bubbly and melted. Garnish with fresh basil if desired.
Tips for Making Cauliflower Lasagna
- Beef: I use lean ground beef, so the lasagna isn’t greasy.
- Seasonings: You can use Italian seasoning or a mix of dried herbs like parsley, thyme, and basil.
- Layering: Once you’ve assembled the lasagna, it doesn’t need long to bake. I layered mine based on my family’s preferences. Obviously, you can follow your own family’s recipe and style. My siblings and I have always preferred meat, lots of mozzarella cheese, tomato sauce, and no ricotta.
Adapting Cauliflower Noodle Recipes
- Whole30: Instead of shirataki noodles use a veggie noodle that won’t get soggy. Toss the cauliflower florets with oil, salt, and garlic. Spread out in a large casserole dish. While it roasts blend all of the sauce ingredients in the blender until smooth. Open your shirataki noodle packets, drain them, and place the noodles in a large bowl. Once the cauliflower is golden, open the oven, remove the casserole dish, add in the noodles and all of the sauce. Put it back in the oven and bake for 15 minutes.*You can layer yours however you want.
Taste and Texture of Cauliflower Noodles
The cauliflower noodles obviously don’t taste like traditional pasta. They don’t have a bounce or chew to them. Even though the texture is different, they do provide a solid yet soft base for layering. When eaten together, it’s actually quite hard to tell that you’re eating cauliflower.
Read also: Keto Comfort Food: Cauliflower Bake
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