For a long time, cauliflower was an overlooked vegetable, but now it has made its way into the spotlight. This veggie is full of fiber, vitamins, and minerals like vitamin C, B vitamins, potassium, and choline. It’s also a versatile vegetable that’s a low-carb stand-in for mashed potatoes and rice. This article provides 15 delicious cauliflower recipes that will make you say, "carbs who?"
Cauliflower: The Ultimate Low-Carb Vegetable
Cauliflower is the ultimate low-carb vegetable, which makes it keto-friendly. It is one of the staples in every Indian household and is beneficial for one's overall health. Not only is it loaded with fiber, but it is also very rich in vitamins C, K, and B6. Another thing it is best known for is its potential to serve as a low-calorie substitute for high-calorie foods such as rice. This makes cauliflower a great food for weight loss.
Featured Cauliflower Recipes
Here are some recipes that showcase the versatility of cauliflower:
1. Cauliflower Cheesy Bread
This recipe allows you to enjoy an updated Italian meal.
- Per serving: 51 calories, 3 g fat (1 g sat), 120 mg sodium, 1 g carbs, 4 g protein.
2. Crispy Coconut-Lime Baked Cauliflower Tacos
Breaded and fried cauliflower tacos are a genius option for Meatless Monday.
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- Per serving: 413 calories, 22 g fat (12 g sat), 877 mg sodium, 47 g carbs, 12 g fiber, 11 g sugar, 10 g protein.
3. Cauliflower Tater Tots
These upgraded tater tots made from cauliflower are a great low-carb option. This ketchup dipping sauce has a spicy kick of harissa.
- Per serving: 82 calories, 4 g fat (1 g sat), 203 mg sodium, 7 g carbs, 3 g fiber.
4. Roasted Garlic Cauliflower Alfredo Sauce
You can make a creamy, cheesy sauce made from cauliflower, or you can make a vegan-friendly cream sauce without the cheese.
- Per serving: 130 calories, 5 g fat (3 g sat), 315 mg sodium, 12 g carbs, 3 g fiber, 3 g sugar, 10 g protein.
5. Roasted Garlic Parmesan Cauliflower Bites
These crunchy, garlicky cauliflower bites are a great addition to a meal or to snack on alone.
Per serving: 247 calories, 18 g fat (11 g sat), 496 mg sodium, 14 g carbs, 1 g fiber, 1 g sugar, 6 g protein.
6. Cheesy Cauliflower Alfredo Bake
Cauliflower takes the place of noodles in this creamy, cheesy Alfredo bake.
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Per serving: 375 calories, 28 g fat (17 g sat), 752 mg sodium, 17 g carbs, 2 g fiber, 2 g sugar, 15 g protein.
7. Cauliflower Cheddar Fritters
These cauliflower fritters include a hefty dose of cheddar cheese.
Per serving: 46 calories, 2 g fat (1 g sat), 132 mg sodium, 3 g carbs, 2 g protein.
8. Cauliflower Parmesan Crisps
These cauliflower Parmesan crisps can hit your crunch cravings.
Per serving: 162 calories, 5g fat (3 g sat), 404 mg sodium, 18 g carbs, 6 g fiber, 6 g sugar, 13 g protein.
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9. Creamy Ham And Cheese Cauliflower Soup
This spin uses cauliflower in place of carb-heavy beans and adds a hearty helping of cheese.
Per serving: 420 calories, 26 g fat (16 g sat), 1450 mg sodium, 20 g carbs, 5 g fiber, 6 g sugar, 30 g protein.
10. Roasted Cauliflower Steaks
You don't need to worry about getting the internal temp right or overcooking with these cauliflower steaks.
Per serving: 150 calories, 12 g fat (2 g sat), 625 mg sodium, 9 g carbs, 6 g fiber, 3 g sugar, 4 g protein.
11. Mexican Cauliflower Rice
This Mexican cauliflower rice will pair perfectly with avocado, salsa, and whatever else you choose to top your bowl with.
Per serving: 70 calories, 4 g fat, 347 mg sodium, 7 g carbs, 2 g fiber, 3 g sugar, 2 g protein.
12. Easy Low-Carb Cauliflower Pizza Crust
With just three ingredients, this recipe is doable.
Per serving: 106 calories, 6 g fat, 5 g carbs, 2 g fiber, 2 g sugar, 10 g protein.
13. Healthy Cauliflower Nachos
You will be able to say you had healthy nachos for dinner.
Per serving: 429 calories, 29 g fat, 14 g carbs, 6 g fiber, 5 g sugar, 27 g protein
14. Baked Buffalo Cauliflower Bites
You can still savor something crunchy and buffalo-flavored during any game-watching event.
Per serving: 162 calories, 13 g fat, 8 g carbs, 4 g fiber, 3 g sugar, 5 g protein.
15. Cauliflower Potato Salad
This cauliflower potato salad is the perfect picnic side dish for anyone watching their carbs.
Additional Cauliflower Recipes
Here are some additional cauliflower recipes to try:
Fennel-Roasted Cauliflower with Quinoa
Pile this colorful vegetable quinoa salad onto a plate, top with roasted cauliflower and drizzle over the garlic yogurt for a healthy, gluten-free dinner. A star rating of 4.2 out of 5.
Cauliflower Soup
Make this comforting and creamy cauliflower soup for lunch or a light supper. Topped with parsley and served with crusty bread. A star rating of 4.3 out of 5.
Roasted Cauliflower Steaks
Unlock the flavors of cauliflower with a red pepper, olive and caper salsa, topped with almonds. Healthy and vegan, it makes a tasty light lunch or supper. A star rating of 4.7 out of 5.
Cauliflower Wings
Toss cauliflower florets in a hot sauce and serve with lentils and salad leaves to make this healthy, flavorful and nutrient-packed dinner. A star rating of 3 out of 5.
How to Make Cauliflower Rice
Pulse cauliflower in a food processor to make cauliflower rice. This easy side dish is much lower GI than regular rice and ready in just 10 minutes. A star rating of 4.5 out of 5.
Winter Salad
Make the most of cauliflower in this wonderful winter salad with raisins, dill and walnuts, and a homemade butter bean and smoked paprika hummus. A star rating of 4.6 out of 5.
Spicy Cauliflower
This superhealthy curry side dish is a Punjabi staple. Deliciously spicy, it's also a good source of vitamin C. A star rating of 4.6 out of 5.
Charred Cauliflower, Lemon & Caper Orzo
Make this easy orzo and cauliflower dish in just 25 minutes. It serves one for a main meal, plus there's leftovers to enjoy for lunch the next day. A star rating of 4.4 out of 5.
Sweet Potato & Cauliflower Lentil Bowl
Whip up this zingy vegan bowl in advance and keep in the fridge for quick, satisfying lunches on demand. Each bowlful boasts four of your 5-a-day. A star rating of 4.5 out of 5.
Cauliflower, Paneer & Pea Curry
Ready in less than an hour, this easy, vegetarian curry recipe made with pan-fried Indian cheese and vegetables is also cheap to prepare. A star rating of 4.7 out of 5.
Roasted Stuffed Cauliflower
Need an alternative to nut roast for veggies and vegans on Christmas Day? Try this festive and filling roasted cauliflower stuffed with kale and chestnuts. A star rating of 4 out of 5.
Lentil & Cauliflower Curry
An earthy spice pot that's low in fat and calories. Use your favourite curry paste along with mustard seeds, turmeric and coconut yogurt. A star rating of 4.7 out of 5.
Cauliflower, Olive & Lentil Tagine
Packed with veg, this provides an amazing 4 of your 5-a-day. If you're not a fan of bulgur, swap it for brown rice or a wholewheat version of couscous. A star rating of 3.7 out of 5.
Spicy Cauliflower Pilau
This healthy, Indian-inspired side dish is made from cauliflower florets instead of rice - a quick and gluten-free addition to curry night. A star rating of 3.6 out of 5.
Roast Cauliflower & Hazelnut Pilaf
This simple basmati rice pot is flavored with coriander, garam masala and ginger for a healthy and satisfying meal. A star rating of 4.2 out of 5.
Warm Cauliflower Salad
Cauliflower is often overlooked, but try it roasted in this winter salad for a plateful of crunchy goodness. A star rating of 4.8 out of 5.
Spiced Parsnip & Cauliflower Soup
Batch cook this healthy vegetable soup then pack into lunchboxes and freeze - it's spiced with coriander, fennel, turmeric and ginger. A star rating of 4.1 out of 5.
Easy Roasted Cauliflower
This quick and healthy recipe for roasted cauliflower with garlic and bay seasoning is perfect added to salads or served as a side dish. A star rating of 4.8 out of 5.
Roast Cauliflower & Squash
Make this roasted veg as a side, or a time-saving base for other recipes. You can freeze it to use at a later date and ensure the family eats well midweek. A star rating of 5 out of 5.
Roasted Aloo Gobi
This extra special vegan curry uses roasted cauliflower and potatoes to bring out their flavor. You can also serve as a side to meat curries. A star rating of 4.4 out of 5.
Curried Chicken & Baked Dhal
Serve this curried chicken with cauliflower, spinach, lentils and tomatoes for a healthy supper. A star rating of 3.4 out of 5.
Sweet and Spicy Baked Cauliflower Recipe
This baked Sweet and Spicy Baked Cauliflower is a side dish recipe that’s full of flavor. This recipe is easy to make and bursting with flavor.
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