Delicious and Healthy Paleo Cauliflower Recipes

Cauliflower is a versatile vegetable that can be used in a variety of paleo-friendly recipes. Whether you're looking for a replacement for rice, pizza crust, or mashed potatoes, cauliflower is a great option. This article explores a variety of cauliflower-based recipes that align with the paleo diet, offering delicious and healthy alternatives to traditional dishes.

Paleo Fried Rice

This paleo fried rice is an insanely delicious spin on a Chinese takeout favorite. It's a veggie-loaded version made with cauliflower, eggs, your favorite veggies, garlic, ginger, cashews, and sesame seeds. This paleo fried rice is hearty enough that you can serve it as a main meal for two people. It also makes a great side dish with chicken recipes.

Ingredients

• 1 large head of cauliflower
• 2 teaspoons oil
• 4 green onions
• 4 cloves garlic
• 1 tablespoon finely minced ginger
• 2 large carrots
• ¼ cup coco aminos or soy sauce
• ½ teaspoon chili flakes
• 1 cup frozen peas
• 1 teaspoon sesame oil
• 2 eggs

Instructions

1. Make the cauliflower rice. You can easily make your own cauliflower rice with a boxed grater, microplane, food processor, or sharp knife.
2. Heat 2 teaspoons of the oil in a large, non-stick frying pan over medium-high heat. Add the light parts of the green onions, the garlic, and ginger. Let them cook for 2 minutes.
3. Add the cauliflower rice, diced carrots, coco aminos or soy sauce, and chili flakes and cook for 5 minutes, stirring often.
4. Add the peas and sesame oil to the pan and continue to cook until the vegetables are soft and the peas are warm.
5. Push the vegetables to the sides of the pan and pour the remaining teaspoon of oil into the center and let it warm. Pour the eggs into the pan and scramble them. Once they are cooked stir them into the cauliflower rice.

Tips and Variations

• Soy Sauce Alternative: Soy sauce is a great alternative to coconut aminos. If needed, use gluten-free soy sauce; otherwise, regular soy sauce does the trick.
• Pre-Grated Cauliflower: Bagged cauliflower rice is a nice, easy option that you can find in the freezer or produce section of most grocery stores.
• Leftovers: Store any leftover paleo fried rice in an airtight container in your fridge for up to 3 days. The leftovers make great lunch the next day and can be enjoyed warm or cold.

Roasted Cauliflower with Lemon-Tahini Sauce

This Roasted Cauliflower Paleo Recipe with tahini-lemon cream sauce is quick, easy, and off-the-charts delicious! Try it for tonight - as a side, or as the main. The cauliflower florets taste extra umami delicious after being caramelized. For this Paleo Roasted Cauliflower Recipe, pair it with a creamy and light lemon tahini sauce and with a hint of turmeric and cumin flavor. It’s easy to serve roasted cauliflower as a side salad or pair it with a creamy and rich sauce to make it more substantial.

Ingredients

• 2-2.5 lbs cauliflower diced to medium-large size
• 2-2.5 tbsp olive oil
• ½ tsp coarse sea salt
• ½+ 1/4 tsp turmeric powder

Lemon-Tahini Sauce:

• 3 tbsp tahini unsalted
• 0. 2 oz. lemon juice

Instructions

1. Pre-heat oven to 450F.
2. Dice the whole cauliflower crown into medium-large size florets. In a large mixing bowl, combine with olive oil, salt, and turmeric powder. Gently toss to coat well.
3. Prepare a large unlined sheet pan. Once the oven reaches the temperature, place it in the oven for 5 minutes in the middle rack.
4. Carefully remove the sheet from the oven with an oven glove, pour and spread the cauliflower florets over the sheet. Use a tong to separate each florets and place them cut-side-down so they aren’t overlap with each other. Roast for 25 minutes total. Flip after 15 minutes.
5. In the meantime, make the lemon tahini sauce. Stir-well until creamy smooth. Add more water or lemon juice for thinner texture.
6. Lightly dry toast pine nuts in a skillet over a stovetop for about 1-minute. Toss often. Roughly chop baby arugula. Set them aside ready to use.
7. To serve, spread the lemon-tahini sauce over a medium-large size serving plate. Use a back of spoon to spread the sauce thin and evenly. Add roasted cauliflower on top of the sauce. Garnish with pine nuts and arugula and drizzle with more olive oil and lemon juice.

Tips and Variations

• You can make the sauce 1 day ahead. Thin with more water or lemon juice before serving.
• Dice the whole cauliflower to florets also 1 day ahead to save time.

Other Paleo Cauliflower Recipes

These 31 addictive cauliflower paleo recipes will satisfy your cravings while staying true to your dietary needs!

• Cauliflower Tortillas: This recipe requires only a few simple ingredients, including cauliflower, eggs and seasoning. The batter is then cooked in a non-stick pan to create thin and pliable tortillas.
• Cauliflower Chowder: This is a creamy and comforting soup that is perfect for a cozy meal on a cold day. The soup is made with cauliflower, onion, garlic, celery, and chicken broth, which are cooked together until the cauliflower is soft.
• Cauliflower Crust Pizza: Made with a combination of cauliflower, almond flour, and eggs, this crust is both nutritious and delicious.
• Cauliflower with Lime and Cilantro: This is a simple, flavorful, paleo-friendly, and vegan side dish.
• Roasted Cauliflower with Bacon: This is a savory and flavorful side dish that is both paleo-friendly and gluten-free. This recipe requires cauliflower, bacon, garlic, and fresh thyme.
• Roasted Cauliflower Soup: This recipe is made with roasted cauliflower, onions, garlic, and chicken broth, which are cooked together until the cauliflower is soft.
• Butternut and Cauliflower Casserole: This is made with roasted butternut squash and cauliflower, seasoned with garlic and herbs, then mixed.
• Cauliflower Mushroom Risotto: This recipe is a delicious and healthy twist on traditional risotto. This recipe is gluten-, dairy-free, and paleo-friendly, using cauliflower rice instead of traditional rice.
• Roasted Curry Cauliflower: This is a flavorful and healthy side dish that is easy to prepare.
• Roasted Buffalo Cauliflower: This is a spicy and flavorful side dish that is perfect for a game day snack or party appetizer.
• Cauliflower Hash Eggs: This is made with shredded cauliflower and sautéed with onions, garlic, and seasoning until it becomes tender and crispy. While this recipe may be best suited for breakfast, it’s not restricted to that time frame.
• Sausage and Cauliflower Stir Fry: Finding new combinations when abiding by a Paleo lifestyle can sometimes be challenging. Therefore, finding an option like this sausage and cauliflower stir fry is an excellent addition to your meal plan rotation.
• Cauliflower Salad: If you’re going to a potluck and want a Paleo-friendly recipe to take along, this salad will be the perfect addition to the rest of the cookout items. You can use this recipe for meal planning, where it is eaten for several days, or as a side dish.
• Roasted Cauliflower with Mint and Pomegranate: For those looking to boost the flavor profile of cauliflower as a side dish, roasting it with mint and pomegranate is an excellent way to add extra flavor to your meal.
• Turkey, Kale, and Cauliflower Soup: There are some days that soup is necessary. Whether you are sick or it’s just a cold day, a warm bowl of soup is the best. This powerful combination of turkey, kale, and cauliflower is healthy, robust, and flavorful.
• Southwest-Style Cauliflower: If you want to take a different spin on a typical side dish, this southwest-style recipe is something that will hit your taste buds in an impactful way. When serving, you can have it warmed up or chilled.
• Cauliflower with Bacon and Green Onion: Another spin on mashed potatoes you don’t want to miss out on is one of these Paleo cauliflower recipes that uses bacon and green onion.
• Cauliflower and Sweet Potato Soup: Another excellent soup option that uses cauliflower as a primary ingredient is this fantastic recipe that includes sweet potato.
• Chicken Korma with Cauliflower Rice: As a popular Asian dish, chicken korma is best served with rice. However, if you are watching your carbohydrates, this can be a challenge to accommodate.
• Cauliflower Fritters: When you combine cauliflower and other ingredients and form it into a patty, you get a fabulous result. You can eat cauliflower fritters in many ways, such as meals or snacks. Additionally, you can add toppings or eat them plain.
• Curry Chicken with Cauliflower: Chicken is often front and center in your meal planning when you are eating a Paleo diet. With the addition of curry seasoning, you will have the perfect level of spice and comfort in each bite.
• Coconut Curry and Cauliflower Rice: Another great Paleo cauliflower recipe that incorporates curry is this unparalleled combination of coconut curry and cauliflower rice.

Two-Ingredient Cauliflower Gnocchi

Easy, healthy, and delicious!

Read also: Paleo Granola Recipes

Ingredients

• Cauliflower florets
• Cassava flour

Instructions

1. Steam cauliflower for about five minutes until soft.
2. Ring water out of cauliflower by putting it in a dish towel and squeezing the excess water out. The remaining cauliflower should measure out to about 1 1/2 cups.
3. In a food processor blend ingredients for gnocchi until smooth (you may have to add more or less cassava flour to get the dough to be kneadable).
4. Separate dough into four equal parts and roll out into 3/4" diameter tubes on a surface dusted lightly with cassava flour.
5. Cut the tubes of dough into 1" pieces.
6. Bring a large pot of water to a boil and drop gnocchi in. Once they have risen to the surface, remove, and drizzle lightly with olive oil.
7. Place gnocchi on a baking tray lined with parchment paper and lightly drizzled with olive oil.
8. Bake on 425F for 20 minutes, then turn gnocchi over and bake for another 20 minutes until golden.
9. In a saucepan stir together ingredients for sauce (except spinach) and whisk continuously (or use a hand blender) until smooth and the sauce begins to thicken. If you overcook it, it will become too thick and gooey from the flour. Stir continuously to avoid clumping.
10. Then remove from heat, add spinach, wilt it, then stir in gnocchi.

Herb Roasted Crispy Cauliflower

Herb Roasted Crispy Cauliflower is that great side dish that’s hard to stop eating. Add to any meal or ethnic inspired meal, an unbeatable alternative to cauliflower rice … that is more delicious! This mouth watering side dish is great for Paleo, AIP, Keto, Whole30, Vegan and Gluten-free diets.

Ingredients

• 1 large head cauliflower (2 pounds)
• ¼ cup olive oil
• 1 teaspoon ginger powder dried
• 1 teaspoon garlic powder
• ¾ teaspoon each: oregano and basil for basic recipe or Italian meals
• ½ teaspoon sea salt or up to ¾ teaspoon
• Optional lemon wedges for garnish
• Optional: ¼ cup fresh herb sometimes chopped or chiffonade

Instructions

1. Preheat oven to 425° F. Prepare 1 to 2 baking sheets with or without parchment paper.
2. Chop cauliflower into somewhat even-size bite-size florets.
3. In a large bowl, add cauliflower. Pour over it the olive oil. Then add spices, herbs and sea salt.
4. Toss cauliflower florets thoroughly with oil and other ingredients until very well coated.
5. Place cauliflower on a large baking sheet, and spread out pieces evenly so they all touch the pan but don't overlap each other.
6. Roast in preheated oven for about 25 minutes, or up to 30 minutes, until tender and browned in spots.
7. Serve, optionally garnished with slices of lemon and/or fresh minced herb.

Tips and Variations

• Don’t crowd the pan. Space all your florets apart so they’re touching the pan but not overlapping each other. This prevents steaming and allows them to roast. If your cauliflower is big, you may need two pans.
• LATIN SPICES AND HERBS - oregano and cumin (Omit cumin for AIP, optional sub is cinnamon.)
• FRENCH HERBS - thyme and parsley
• GREEK HERBS - oregano and thyme (or mint)
• INDIAN SPICES AND HERBS - turmeric and cumin
• AFRICAN AND MIDDLE EASTERN - za'atar: oregano, thyme and sesame seeds, with optional sumac

Mashed Cauliflower

This is the simplest and most delicious recipe for mashed cauliflower (or cauliflower mashed potatoes!) Whether for a holiday dinner or anytime meal, this mashed cauliflower is super flavorful with savory garlic and fresh herbs, a side dish that will complement any main course and even steal the show!

Instructions

1. Bring a couple of inches of water to a boil in a stockpot, and place the florets in a steamer basket set in the pot.
2. Cover the florets and steam for until very soft.
3. Just remember to stir well in between heating times to make sure the cauliflower heats evenly and doesn’t start to burn.

Tips and Variations

• To microwave your cauliflower, place the florets in a large microwave safe bowl and heat on high for 5 minutes, stir, then return to the microwave and repeat this process twice, until the florets are very soft.

Cauliflower Falafel

These crispy and healthy cauliflower falafel taste so authentic and delicious, and you can make them in the air fryer, on the stovetop, or in the oven!

Instructions

1. Cut the cauliflower into florets and place in a food processor or blender, and process until finely grated and sticky. This should yield about 2 cups.
2. Transfer to a large mixing bowl and add the rest of the ingredients, except avocado oil and tzatziki sauce.
3. Mix well and shape into about 20 falafel balls or patties (patties work better for pan-frying).
4. Cook according to the instructions below and serve with Whole30 Tzatziki Sauce.

Air Fryer Method

1. If your air fryer needs to preheat, preheat to 380 degrees for 5 minutes and spray the metal rack with cooking oil.
2. Add the falafel in a single layer and spray the top with cooking oil.
3. Cook for 6 minutes, then flip. Spray the other side with cooking oil and cook for 6 more minutes until golden and crispy.

Pan Fried Method

1. Heat a large skillet over medium high heat and add 2-3 tbsp of avocado oil.
2. Add the falafel patties in a single layer (work in batches if you need to) and pan fry for 3 minutes.
3. Flip, and cook for 2-3 more minutes until golden and crispy.

Oven Baked Method

1. Preheat the oven to 375 degrees F and generously grease a baking sheet with avocado oil (I used about 2 tbsp).
2. Place the falafel in a single layer on the baking sheet and spray the top of the falafel balls with cooking oil.
3. Bake for 15 minutes, then flip.

Mediterranean Cauliflower Rice

Low carb & paleo friendly Mediterranean style Cauliflower Rice - make it in 20 minutes or less for a healthy & filling side dish!

Instructions

1. Prep the cauliflower: Remove the cauliflower leaves and stems and chop into cite sized florets.
2. Push the cauliflower florets into a running food processor with the grating attachment. Alternatively, rice the cauliflower using a box grater.
3. Heat up the olive oil in a large skillet. When the oil is hot add the onion and sauté for 4-5 minutes on a medium heat or until they become soft and translucent.
4. Add the garlic and cook another minute.
5. Add the cauliflower to the skillet. Stir to mix everything together well.
6. Turn the heat up to high and add the lemon, zest, pine nuts and chili flakes.
7. Cook for another minute. The high heat will draw out excess moisture in the cauliflower so it doesn't get too mushy.

Tips and Variations

• Make sure your pan is hot enough.
• Use a large enough pan to prevent overcrowding.
• This cooks up fast! The longer you cook the mushier it will become and the stronger the smell.

Roasting Cauliflower for Dinner

Instructions

1. Gather the tools and ingredients.
2. Preheat the oven to 475°F (250°C).
3. Line a rimmed baking sheet with aluminum foil. Place in the oven while it is preheating.
4. Wash the head of cauliflower before roasting.
5. Cut the raw cauliflower into florets and then cut them into quarters lengthwise.
6. Add the fresh cauliflower florets to a large bowl.
7. Add the olive oil and all the spices.
8. Mix well with a rubber spatula. Continue to mix until the spices and oil coat all the cauliflower. If you need more oil, add sparingly.
9. Remove the hot baking sheet from the oven.

Tips and Variations

• When you make it with the smoked paprika and cumin, it pairs really well with roasted lamb or grilled pork.
• If you add cajun seasoning, it goes great with burgers hot off the grill.
• A little spice in there with a touch of lemon goes great with fish.
• If you add some chili powder, cumin and some lemon zest it would pair perfectly with venison.

Read also: Paleo Diet Delivered: What You Need to Know

Read also: Paleo Mayonnaise Recipe

tags: #paleo #diet #cauliflower #recipes