Cauliflower is a trendy (yet sneaky) vegetable that mimics the taste and texture of potatoes, pasta and more, when roasted, mashed, sautéed and pureed. But it’s not as heavy in the carb and calorie department as other white, starchy counterparts, which means it’s ideal for use in casseroles and gratin-like, cheesy dishes because it’s better for you. Living that keto life? You can still enjoy many of these cauliflower recipes since they are low in carbs! And some are vegan recipes to boot. There are also lots of cauliflower crust options for pizza and pork, plus cauliflower fritter, meatball and egg cup ideas. These 51 best cauliflower recipes range from main dishes and dinners to appetizers, soups, salads, side dishes and more. There are the usual suspects—roasted cauliflower, cauliflower rice, cauliflower soup and baked cauliflower—but then there are a few genius meals where you won’t even notice the cruciferous veg is present. Cauliflower mac and cheese anyone? How about Cauliflower Carbonara, Buffalo Cauliflower Bites and Shellfish Paella with Cauliflower Rice? The next time you go to make a comforting, yet carb-heavy classic, consider swapping the grains and starchy ingredients for a little something lighter, like cauliflower.
Best Cauliflower Recipes
Cheesy Roasted Cauliflower and Broccoli
Roasting broccoli and cauliflower brings out their nutty sweetness. In this recipe from PARADE chef Jon Ashton, the two veggies get sprinkled with basil and cheese once out of the oven, for extra yumminess. Get the recipe
Cauliflower and Celery Root Soup
A warming, creamy soup that’s perfect for winter. Top with crunchy croutons, a sprinkle of chives and a drizzle of olive oil and you’re ready to dig in! Get the recipe
Cream of Cauliflower Soup
A cauliflower soup classic. Sprinkle with crystallized ginger or sliced scallions. Get the recipe
Shrimp and Bacon Cauliflower Fried Rice
There’s nothing like Chinese fried rice from your favorite restaurant, but if you’re trying to eat healthier, enter cauliflower fried rice. The best part is that you can eat as much as you want AND add bacon without feeling a twinge of guilt! Get the recipe
Penne with Cauliflower and Breadcrumbs
As the nights turn chilly, we crave satisfying dishes like this one. Penne with Cauliflower and Breadcrumbs is a winter home run in the pasta department. Get the recipe
Sweet Chili Shrimp Over Cauliflower Rice
It’s always nice when you come up with a recipe that not only tastes great and the family loves, but is also so easy to prepare and works as a perfect weeknight meal idea. This is the best shortcut way to make a saucy glaze for your shrimp or chicken recipes. Get the recipe
Sam Kass’ Grilled Cauliflower Steaks With Grapefruit, Watercress and Pecans
Sam Kass wants to take the stress out of healthy eating. The key, says the former White House chef, is not to worry so much about making the “right” choice. Instead, just do as the title of his cookbook says: Eat a Little Better. One simple swap? Give grilled veggies the starring role at your barbecue. Get the recipe
Spice-Roasted Cauliflower and Jerusalem Artichokes
In this dish, roasted cauliflower (which is one of the easiest ways to cook it) comes together with Jerusalem arties (a.k.a. sunchokes), and the payoff is huge: You get great flavor and a delightful texture. Get the recipe
Cauliflower Soup with Crispy Garlic
Here’s an easy way to keep your New Year’s resolution to eat lighter: a creamy (but cream-less) soup from Parade Chef Jon Ashton. Once cooked and pureed in a blender, cauliflower and onions transform into a velvety, comforting bowl made even more delectable by a crispy garlic topping. Get the recipe
Low-Carb Cauliflower Fried Rice
Craving fried rice, but not into the extra fat and calories that come along with it? Try Chef Jon Ashton’s low-carb cauliflower fried rice bursting with Thai flavors. Get the recipe
Low-Carb Cauliflower Rice Chicken Casserole
Cauliflower Rice Chicken Casserole is a low-carb casserole with broccoli and cheddar cheese that’s ready in 30 minutes. Swapping regular rice for a bag of frozen cauliflower rice ups the nutrition stats, saves time and lends a heartier texture to this clever riff on a casserole classic. Get the recipe
Slow-Cooker Cauliflower Queso
This dump-and-go dip from wife and mother Kalisha Blair is the perfect starter for all your summer get-togethers. And it features a surprising ingredient—cauliflower—which adds texture and sneaks a vegetable into this dip that’s always a crowd pleaser. Get the recipe
Aarón Sánchez’s Tequila-Battered Cauliflower Tacos
This recipe for Tequila-Battered Cauliflower Tacos, adapted from MasterChef judge Aarón Sánchez, proves vegetarian tacos can be downright decadent. Tequila-battered fried cauliflower tossed with a zippy chimichurri sauce is served on chipotle-mayo-schmeared tortillas and showered with queso fresco. Get the recipe
Shrimp and Cauliflower Fritters with Harissa Yogurt Sauce
These spiced-up seafood and veggie patties from PARADE Chef Jon Ashton make excellent party food, or a fun, interactive dinner. The yogurt sauce calls for harissa, a chile paste from North Africa, which can be found in international grocery stores or sold alongside hot sauce. Get the recipe
Kale Me Maybe’s Buffalo Cauliflower Pizza
If you’re trying to cut carbs, but not flavor, cauliflower recipes can be your best friend. Healthy food blogger and cookbook author Kale Me Maybe (Carina Wolff) recently made this Buffalo Cauliflower Pizza with buffalo cauliflower, mozzarella, green onion, parsley and ranch, but you can customize it with different pizza toppings or even make it dairy free. Get the recipe
Deeply Roasted Cauliflower
Cauliflower is one of those vegetables that is good anywhere and everywhere along the textural spectrum—from raw to mush. This high-temperature treatment allows it to be a bit of both—very well cooked (to the point of singed, but in a good way) and utterly tender, but also crisp and crunchy. Get the recipe
Mashed Potatoes with Cauliflower
Mashed potatoes are always a popular dish at the dinner table. Mixing in cauliflower helps to create a smooth consistency that’s nutritious and delicious. Get the recipe
Best-Ever Chicken Salad with Roast Coriander Cauliflower and Sweet Pomegranate Seeds
Roast Coriander Cauliflower, Pomegranate and Grilled Chicken Salad packs well in a cooler or over frozen water bottles. If you’re serving the salad as part of a Thanksgiving dinner, omit the chicken, since you’ll probably be having turkey. Its contrasting crunchy texture would be a welcome addition to a meal that usually contains a lot of mushy dishes. Get the recipe
Curried Cauliflower and Quinoa “Meatballs”
Cauliflower boosts the vegetable quotient in these vegetarian “meatballs,” while quinoa adds fiber and protein. Look for riced cauliflower in the supermarket produce or freezer section, or pulse fresh cauliflower florets in a food processor. Chilling the mixture and freezing the helps them keep their shape as they cook. Get the recipe
Quick Low-Carb Chorizo and Cauliflower Breakfast Hash
There’s no room for starchy potatoes in a low-sugar breakfast, but it’s easy to replace them with tasty, healthy cauliflower, as in this full-bodied hash. You’ll want to keep the cauliflower crunchy for the best texture and flavor here, so be sure you don’t overcook it. Get the recipe
Cozy Cauliflower Soup With a Kick
The secret to falling in love with cauliflower is roasting it. Of course, adding a little cheese never hurt either. Especially if that cheese is laced with horseradish. This soup packs a punch and tastes divine, especially topped with lemon basil croutons. Get the recipe
Roasted Cauliflower with Herbed Cheese
This dish can easily be a meal itself. The cauliflower itself is super-flavorful, from the water bath and then the roasting—and the cheese sauce just really takes it over the top. This is a great addition to a brunch menu. It’s also good party food. Get the recipe
Cauliflower and Feta Cheese Omelet
This veggie-filled omelet is all it’s cracked up to be. Get the recipe
Crispy Parmesan Cauliflower Tots
Crunchy and delicious, these tots are a healthy spin on a popular snack food, thanks to cauliflower standing in for traditional spuds. Get the recipe
Cauliflower Cups with Herb Pesto and Lamb
In The Real Paleo Diet Cookbook, Dr. Loren Cordain uses chopped fresh cauliflower to create light and tender cups that he fills with herb-infused ground lamb (or pork) for a perfect Mediterranean appetizer. Get the recipe
Creamy, Cheesy, Easy Roasted Cauliflower
Everything a roasted, cheesy cauliflower dish should be—and then some. Get the recipe
Instant Pot Shepherd’s Pie
This Shepherd’s Pie is a bit different from the traditional. For one thing, it uses cauliflower instead of potatoes as a topping, making it lower in carbs. And it incorporates lean protein and tons of veggies instead of lamb, all the while maintaining the comforting touch of the original. Get the recipe
Roasted Carrot and Cauliflower Soup
This soup is packed with good-for-you ingredients. Cruciferous vegetables like cauliflower boast vitamin K and C, fiber and iron, promoting good bone, muscle, gut and blood health. The antioxidants found in these wonder veggies may also reduce inflammation and give your immunity a boost. The combination of turmeric and black pepper also has anti-inflammatory and antioxidant properties, making this recipe a must for cold and flu season. Get the recipe
Warm Spiced Cauliflower and Chickpea Salad With Pomegranate Seeds
Throughout the year, don’t we all crave something light and bright—and a little nontraditional? This gorgeous starter or main dish from British chef Nigella Lawson fits the bill. Get the recipe
Aromatic Vegetables
For the most dramatic effect, the vegetables are cut into large pieces. A fresh mint garnish brightens the curry flavors. Get the recipe
Cauliflower Carbonara
Pureed cauliflower takes the place of heavy cream in this saucy, lightened-up dinner. It sneaks in a serving of vegetables that picky eaters won’t notice, can be made ahead of time and there’s enough sauce to use later in the week on steamed broccoli or pizza. Get the recipe
Pioneer Woman’s Curried Cauliflower
Cauliflower moves to the center of the plate in this recipe, one of Ree Drummond’s favorite dishes from her book, The Pioneer Woman Cooks. The former vegetarian says this gloriously golden and flavorful dish is supremely versatile. “If you’re happy with a big, beautiful cauliflower main dish, serve it within an arugula salad," she suggests. “Or maybe as a side with roasted chicken or fish.” Get the recipe
Japanese Katsu Pork with Wasabi Lime Aioli and Cauliflower Crust
Crispy and healthy doesn’t always fall into the same sentence. This Japanese Katsu Pork with Wasabi Lime Aioli is the exception to the rule, however. Breaded with Cauli Crunch—bread-free bread crumbs made from all-natural cauliflower—it still has that crunchy coating, just minus the gluten, fat and calories. Get the recipe
Cast-Iron Seared Cauliflower Steak
Danny Seo, author of Naturally Delicious: 100 Recipes for Healthy Eats That Make You Happy, calls cauliflower “the ‘meatiest’ of vegetables.” One of his favorite ways to prepare it: Treat it like steak, searing it in a hot cast-iron skillet and drizzling it with chimichurri sauce. Get the recipe
Sheet Pan Meatloaf with Roasted Cauliflower
Meatloaf becomes a weeknight meal thanks to fast-cooking individual portions. Switch out the cauliflower for potatoes or other vegetables; vary the flavor by subbing ¼ cup whole-grain mustard for the barbecue sauce. Get the recipe
Baked Cauliflower Bites
If you’re watching carbs, this is a great way to do it! These little gems are cauliflower with cheese, herbs and spices all baked in mini muffin tin pans. Perfect for brunch, an appetizer before a big meal or a great take along to a party! Get the recipe
Cauliflower-Parmesan Soup with Garlic Bread Soldiers
Creamy, comforting and ideal for a cold weather pick-me-up, thanks to a side of crunchy garlic bread soldiers. Get the recipe
Cauliflower Fried Rice Bowl
Cauliflower makes a great low-carb stand-in for regular white rice in this quick and easy stir-fry that satisfies for Chinese take-out. Get the recipe
Roasted Cauliflower and Chickpea Tacos
Tossing the cauliflower and beans in a spice mix amps up the flavor—as does the high-heat roasting, in this recipe from blogger Erin Clarke of wellplated.com. Get the recipe
Jessica Seinfeld’s Shortcut Whole Roasted Cauliflower With Two Sauces
Many recipes for roasting whole heads of cauliflower call for blanching the vegetables first, but Seinfeld’s smart technique enables you to skip that step. Both no-cook sauces are delicious with any vegetables or chips of your choice. Get the recipe
Buffalo Cauliflower
This plant-based Buffalo cauliflower snack uses baked cauliflower instead of chicken and the North African hot sauce harissa instead of traditional wing sauce. It’s a delicious illustration of how plant-based fare can be very indulgent. Get the recipe
Cauliflower with Ginger and Cumin (Gobi Sabzi)
The secret to this Indian-inspired cauliflower recipe is that it needs to be browned on low heat to help caramelize its sugar and bring out its natural flavor. It’s traditionally cooked in a karahi or Indian wok and this version adds tomatoes, then stir-fries the vegetables in a skillet on high heat. Get the recipe
Cauliflower and Broccoli Jalapeño Gratin
This casserole’s spicy, creamy sauce transforms ho-hum vegetables into something everyone will love. Get the recipe
Golden and Good for You Cauliflower
Known for its vibrant yellow color and starring role in Indian cooking, turmeric is an earthy and sweet ancient spice with newly discovered health benefits. Recent research suggests that curcumin, a compound found in turmeric, may protect against the development of Alzheimer’s, arthritis, cancer and depression. A relative of ginger, turmeric also has anti-inflammatory properties, which means roasted cauliflower gets the gold for health and hue. Get the recipe
Cauliflower Hash Egg Muffins
Give your morning a boost with make-ahead Cauliflower Hash Egg Muffins. Cauliflower isn’t just a low-carb substitute for potatoes—it’s a good source of choline, a B vitamin proven to enhance brain development, cognitive function and memory retention. And if you wanted even more vegetable-packed power in these little cups, feel free to throw in extra frozen or fresh veggies you have laying around. Get the recipe
Shellfish Paella with Cauliflower Rice
Swap meat for shellfish in this better-for-you paella that also stars cauliflower rice as the base. Get the recipe
Instant Pot Bengali Red Lentil, Potato, Pea and Cauliflower Risotto
A khichuri (or khichdi) is a classic rice and lentil mélange, prepared differently all over India. This particular red lentil variation is from Bengal. It is distinct in its use of fried onions to imbue rich flavor and cauliflower, potatoes, green peas, and a beautiful drizzle of cumin-scented ghee round out this hearty, comforting dish. Get the recipe
Cheesy Baked Cauliflower
Cheesy Baked Cauliflower is guaranteed to be a star dish on your dinner table all winter long! Take everyday, mundane cauliflower, add some ooey-gooey cheese, extra flavor with garlic and thyme and you have a veggie casserole everyone will be fighting over seconds of. Get the recipe
Three Cheese Cauliflower Gratin
Love mac ’n’ cheese? Try this low-carb alternative! Blanch the cauliflower up to 2 days ahead. Prepare the sauce up to 2 days ahead and refrigerate; warm over low heat, combine with cauliflower and bake. Get the recipe
Low-Carb Cauliflower Shepherd’s Pie
Ground turkey replaces lamb or beef in this twist on classic Shepherd’s Pie. Swapping the traditional mashed potato topping for mashed cauliflower makes it a comforting low-carb meal. Get the recipe
Cauliflower Mashed Potatoes
To create this low-carb side dish, substitute cauliflower for potatoes. Get the recipe
