A low-calorie, low-carb alternative, this pale cruciferous vegetable is high in fiber and vitamins C, K and B6. Cauliflower is easy to cook and incorporate into a variety of dishes, from cheesy breadsticks to nachos. Give these 13 tasty recipes a try, and sneak in the veggies without sacrificing flavor!
1. CHEESY HERB CAULIFLOWER BREADSTICKS | iFOODreal
Talk about easy cheesy bites of joy! These cauliflower breadsticks are packed with flavor — minus the carbs. Make extras to freeze, then defrost when you’re craving a savory, low-carb appetizer or snack. Recipe makes 12 servings at 1 breadstick each.
Nutrition (per serving): Calories: 53; Total Fat: 3g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 7mg; Sodium: 108mg; Carbohydrate: 4g; Dietary Fiber: 2g; Sugar: 1g; Protein: 5g
2. “EVERYTHING” CAULIFLOWER BAGEL | LEXI’S CLEAN KITCHEN
Poppy seeds, sesame seeds, garlic and onion — these loaded bagels are everything you could ever want in a bagel, sans the carbs. Recipe makes 4 servings at 1 bagel each.
Nutrition (per serving): Calories: 124; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 106mg; Sodium: 480mg; Carbohydrate: 12g; Dietary Fiber: 5g; Sugar: 4g; Protein: 7g
3. BACON CHEDDAR CAULIFLOWER CHOWDER | IOWA GIRL EATS
Enjoy the thick and creamy equivalent of loaded baked potato soup, made with less fat and salt. Perfect for fall and winter, a hot bowl of this chowder marries cauliflower with smoky bacon and sharp cheddar for a hearty and flavor-packed stew. Recipe makes 8 servings.
Nutrition (per serving): Calories: 244; Total Fat: 16g; Saturated Fat: 8g; Monounsaturated Fat: 0g; Cholesterol: 55mg; Sodium: 495mg; Carbohydrate: 9g; Dietary Fiber: 1g; Sugar: 4g; Protein: 16g
4. 5-INGREDIENT BACKED CAULIFLOWER TOTS | JUST A TASTE
These kid-friendly tots are made with minimal ingredients. They’re also lower in carbs and baked instead of fried, for a cleaner alternative you can serve your family any night of the week. Recipe makes 5 servings at 7 tots each.
Nutrition (per serving): Calories: 97; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 39mg; Sodium: 136mg; Carbohydrate: 15g; Dietary Fiber: 5g; Sugar: 5g; Protein: 7g
5. CAULIFLOWER RICE TABBOULEH SALAD | HELLO GLOW
This remake of a classic Middle Eastern dish chooses cauliflower “rice” over bulgur for a low-carb, gluten-free makeover. Fast and fresh, this hydrating salad stays true to its roots with an abundance of cucumbers, tomatoes, fresh herbs and a refreshing lemon and olive oil vinaigrette. Recipe makes 6 servings.
Nutrition (per serving): Calories: 109; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 81mg; Carbohydrate: 13g; Dietary Fiber: 3g; Sugar: 4g; Protein: 3g
6. CAULIFLOWER NACHOS | BEACHBODY BLOG
Topped with all the best things on the planet — like zesty salsa, melted cheese and creamy guac — nachos are the ultimate crowd-pleaser. Easy to make and adaptable, this dish will satisfy everyone — and no one will miss the chips. Recipe makes 4 servings.
Nutrition (per serving): Calories: 161; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 15mg; Sodium: 294mg; Carbohydrate: 12g; Dietary Fiber: 5g; Sugar: 4g; Protein: 7g
7. GARLIC MASHED “POTATOES” | FOOD NETWORK
This garlicky pot of gold makes the perfect low-carb substitute for mashed potatoes. Light and fluffy, these “fauxtatoes” get their creamy flavors from a touch of cream cheese, butter and Parmesan. Recipe makes 4 servings.
Nutrition (per serving): Calories: 149; Total Fat: 12g; Saturated Fat: 7g; Monounsaturated Fat: 3g; Cholesterol: 31mg; Sodium: 170mg; Carbohydrate: 8g; Dietary Fiber: 4g; Sugar: 4g; Protein: 5g
8. 2-INGREDIENT CAULIFLOWER TORTILLAS | SLIM PALATE
If you need a low-carb taco shell or burrito wrap, this quick recipe will be a godsend. Let your imagination run wild, and customize your cauliflower tortilla with your favorite spices. Try cumin for your Indian-inspired dishes or Italian seasoning for a pizza-flavored wrap. Recipe makes 3 servings at 2 tortillas each.
Nutrition (per serving): Calories: 84; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 124mg; Sodium: 188mg; Carbohydrate: 4g; Dietary Fiber: 4g; Sugar: 4g; Protein: 7g
9. CRISP CAULIFLOWER FRITTERS | COOKING LIGHT
These light, golden brown fritters are a delightful vegetarian entree — and they’re ready in just 20 minutes. Serve with a side salad to complete this vegetarian meal. Recipe makes 4 servings at 2 fritters and 1 tablespoon sauce each.
Nutrition (per serving): Calories: 212; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 109mg; Sodium: 521mg; Carbohydrate: 17g; Dietary Fiber: 3g; Sugar: g; Protein: 11g
10. CAULIFLOWER HUMMUS | OH MY VEGGIES
Move over, chickpeas. It’s cauliflower’s turn in the hummus spotlight! Roasted cauliflower is blended together with garlic, tahini, lemon juice and olive oil for a creamy dip that goes hand in hand with pita bread and veggie sticks. Short on time? Boil cauliflower until soft instead of roasting, and proceed with the recipe as directed — this will cut the cook time in half. Recipe makes 6 servings.
Nutrition (per serving): Calories: 142; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 41mg; Carbohydrate: 8g; Dietary Fiber: 4g; Sugar: 2g; Protein: 5g
11. JALAPEÑO CHEDDAR CALIFLOWER MUFFINS | I BREATHE I’M HUNGRY
At just 110 calories each, these three-cheese muffins are a great way to satisfy your next snack attack. They may appear small, but they’re bursting with jalapeño-cheddar flavors. Recipe makes 12 servings at 1 muffin each.
Nutrition (per serving): Calories: 110; Total Fat: 8g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 51mg; Sodium: 266mg; Carbohydrate: 2g; Dietary Fiber: 2g; Sugar: 1g; Protein: 8g
12. CHEESY CAULIFLOWER BISCUITS | COOKING LIGHT
Need a healthy appetizer to serve at your next dinner party? Or, maybe you’re tired of the same old snacks? This recipe transforms traditional biscuits with… cauliflower! They’re entirely gluten-free, only 26 calories per biscuit and bursting with garlicky-cheddar flavor. Recipe makes 12 servings at 2 biscuits each.
Nutrition (per serving): Calories: 52; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 33mg; Sodium: 165mg; Carbohydrate: 4g; Dietary Fiber: 2g; Sugar: 2g; Protein: 5g
13. CAULIFLOWER “BREAD” BUN | THE IRON YOU
Goodbye bread, hello cauliflower buns! Sneak veggies into your next lunch meal with this ingenious five-ingredient burger bun. Recipe makes 2 servings at 2 cauliflower “bread” buns each.
Nutrition (per serving): Calories: 158; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 101mg; Sodium: 583mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 3g; Protein: 12g
