10 Crafty Ways to Eat Cauliflower Under 300 Calories

MyFitnessPal’s Recipes
by MyFitnessPal’s Recipes
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These days, cauliflower is basically a substitute for every other carb. Beyond being a stellar substitute for less healthy foods — Think: bread, rice, pasta, potatoes, etc. — cauliflower provides added nutrients like vitamins K, C and B6. Add these 10 recipes to your low-carb, pro-cauliflower arsenal to impress friends and family who haven’t jumped on the cauliflower bandwagon (yet).

1. LOADED CAULIFLOWER BAKE | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 213; Total Fat: 13g; Saturated Fat: 8g; Monounsaturated Fat: 0g; Cholesterol: 36mg; Sodium: 489mg; Carbohydrate: 13g; Dietary Fiber: 5g; Sugar: 6g; Protein: 12g

2. CAULIFLOWER-CRUST MARGHERITA PIZZA | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 299; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Cholesterol: 62mg; Sodium: 502mg; Carbohydrate: 24g; Dietary Fiber: 7g; Sugar: 6g; Protein: 23g

3. STIR-FRIED CAULIFLOWER “RICE” BOWL  | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 277; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 212mg; Sodium: 523mg; Carbohydrate: 33g; Dietary Fiber: 10g; Sugar: 7g; Protein: 14g

4. TRUFFLED MUSHROOM CAULIFLOWER RISOTTO | THE HEALTHY MAVEN

Nutrition (per serving): Calories: 117; Total Fat: 1g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 97mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 1g; Protein: 5g

5. SPICY TOFU SUSHI BOWL | EAT. SPIN. RUN. REPEAT.

Nutrition (per serving): Calories: 130; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 215mg; Carbohydrate: 15g; Dietary Fiber: 5g; Sugar: 5g; Protein: 5g

6. LOADED “FAUX-TATO” SKINS | I BREATHE, I’M HUNGRY

Nutrition (per serving): Calories: 94; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 32mg; Sodium: 190mg; Carbohydrate: 3g; Dietary Fiber: 1g; Sugar: 0g; Protein: 5g

7. SPANISH CAULIFLOWER RICE WITH KALE | THE ROASTED ROOT

Nutrition (per serving): Calories: 160; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 150mg; Carbohydrate: 21g; Dietary Fiber: 9g; Sugar: 8g; Protein: 7g

8. CAULIFLOWER ‘POLENTA’ WITH MUSHROOMS AND HAZELNUTS | THE ENDLESS MEAL

Nutrition (per serving): Calories: 218; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 11g; Cholesterol: 0mg; Sodium: 10mg; Carbohydrate: 12g; Dietary Fiber: 4g; Sugar: 4g; Protein: 11g

9. SKINNY CAULIFLOWER MAC AND CHEESE | DAMN DELICIOUS

Nutrition (per serving): Calories: 229; Total Fat: 12g; Saturated Fat: 6g; Monounsaturated Fat: 3g; Cholesterol: 30mg; Sodium: 111mg; Carbohydrate: 25g; Dietary Fiber: 1g; Sugar: 2g; Protein: 7g

10. DAIRY-FREE LEMON PUDDING | SKINNYTASTE

Nutrition (per serving): Calories: 107; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 138mg; Carbohydrate: 22g; Dietary Fiber: 4g; Sugar: 16g; Protein: 4g

About the Author

MyFitnessPal’s Recipes
MyFitnessPal’s Recipes

Healthy, delicious and simple: That’s what we’re about at MyFitnessPal! We make our recipes in our own test kitchen or our registered dietitian hand-selects them personally. Look for nutrition information at the bottom of the recipe or log it directly to MyFitnessPal through the “Log-It” button. Check out our entire collection or explore: low-carbhigh-proteinhigh-fibergluten-freedairy-freevegetarianveganlow sodium

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4 responses to “10 Crafty Ways to Eat Cauliflower Under 300 Calories”

  1. LeCheffre - Kaizen -21% says:

    At least three of these have carb counts that are beyond what anyone pursuing a real LCHF diet would eat at a sitting, much less a side dish or dessert.

    • sabrinal1979 says:

      You have to subtract the fiber from the carb count. As long as you don’t eat half the dish, it’ll be fine. It also greatly depends on how long you go on carbs. I know the trend is 20 per day, but a lot of people see great results staying under 40.

      • LeCheffre - Kaizen -21% says:

        I know the difference between net carbs and total carbs, kiddo.

        On #9 above, 25g carbs and 1g of fiber. Even folks like me, who do 40 a day, don’t want 24g at a sitting. I assure you that folks who have success on 40g a day don’t have 24 at a meal in a >300 calorie meal or side dish.

        #10 is 18g net carbs for a dessert. It has 16 grams of actual sugar.

        The Stir fried cauli rice bow is 23g of net carbs. With 7g of sugar. Even the cauli pizza is 17g.

        The few that are really appropriate for LC are from actual Keto sites, like I Breathe, I’m Hungry.

        What’s amusing about the whole thing is that every time MFP seems to admit that carb reduction is a thing, they either A: don’t really reduce or B: poo poo.

        While there are lots of ways to pursue LC, rarely is it in sub 300 calorie meals.

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