7 Cauliflower Recipes For Low Carb Recipe Alternatives

Cauliflower recipes are popping up everywhere. This inconspicuous little vegetable has become a popular low carb alternative to rice, bread, and even potatoes. Not only that, cauliflower is packed with vitamins, minerals, and has been linked to decreased the risk of cancer. Because of its versatility and health benefits, cauliflower should be a staple in your meal planning. Here are some easy cauliflower recipes to start with!

7 Healthy Cauliflower Recipes You Can Easily Recreate

1. Cauliflower Rice

Cauliflower Rice - Cauliflower-recipes

Rice is a great side to go with your main dishes but it’s also rich in carbs. If you’re watching your weight, substitute your rice with cauliflower. It is so easy to prepare, you can have it ready in under 15 minutes!


  • 1 large cauliflower head
  • 2 tablespoons olive oil
  • 1 diced onion


  1. First, chop the cauliflower into florets. Remove as much of the stem as possible. Next, use a cheese grater or a food processor to break the florets into fine pieces.
  2. Heat a large skillet and add two tablespoons of olive oil. Once the oil is hot, add the diced onion and sauté until it becomes translucent.
  3. Toss in your grated cauliflower. Cover the skillet with a lid so the vegetable steams and becomes more tender. Occasionally stir the contents. Cooking the cauliflower “rice” should take about eight minutes.
  4. Season with fresh parsley, pepper, salt, lemon juice, or soy sauce as desired.
  5. You can serve the cauliflower rice as a side to your meals.

2. Creamy Mashed Cauliflower

Mashed Cauliflower-Cauliflower recipes

A serving of cauliflower has more or less the same nutrients as a serving of potatoes. The significant difference is that cauliflower isn’t as calorie-heavy. Using this recipe for creamy mashed cauliflower, you’ll barely notice you’ve switched out your potatoes.


  • 1 large cauliflower head
  • 1/3 cup nonfat buttermilk
  • 4 teaspoons virgin olive oil, divided
  • 1 teaspoon butter
  • 1/2 teaspoon salt
  • 4 cloves garlic, crushed and peeled
  • ground pepper


  1. Cook the cauliflower. To do this, first, chop the cauliflower and remove the stem. Next, steam the cauliflower florets and garlic together until they are tender. This will take about 15 minutes.
  2. Place the steamed cauliflower and garlic in a food processor. Add the buttermilk, olive oil, and butter. Add salt and pepper to taste. Pulse the mixture until it is evenly smooth and creamy.
  3. Transfer to a bowl and serve. Add gravy if desired.

3. Cauliflower Pizza Crust

Cauliflower Pizza Crust

Diets high in refined grains have been linked to increased cholesterol and higher risk for type 2 diabetes. A whole-grain or grain-free alternative is a good way to avoid these health problems. Here’s a recipe for cauliflower pizza crust which is perfect for those who want to make a simple and gluten-free pizza.


  • 1 large cauliflower head
  • 2 eggs, beaten
  • 1/2 cup shredded mozzarella
  • 1/4 cup grated Parmesan cheese
  • 1 teaspoon dried oregano
  • 1/4 teaspoon garlic powder
  • pinch of salt


  1. Preheat your oven to 400°.
  2. Chop the cauliflower head into small florets. In a food processor, pulse the florets. Next, steam the florets in a steamer basket for about 15 minutes or until the cauliflower is tender. Drain the cooked cauliflower. To get all the moisture out, put the cauliflower in a dishtowel and squeeze out the excess water.
  3. To make the dough, mix the cauliflower, beaten eggs, mozzarella, Parmesan cheese, oregano, garlic powder, and salt in a large bowl.
  4. Transfer the dough onto a baking sheet lined with parchment paper. The parchment paper is important to ensure the dough doesn’t stick. Spread the dough, keeping it about a third of an inch thick.
  5. Bake for 40 minutes. Add toppings as desired and bake for another until the cheese is thick and bubbly. Slice and serve.

4. Cauliflower Pasta With Lemon and Garlic

 Cauliflower Pasta With Lemon and Garlic

This cauliflower pasta recipe is straightforward and easy to prepare. Toasted walnuts add texture and flavor while the chili flakes give it an extra kick. It is a simple yet classy take on pasta for a nice dinner in.


  • 2 pounds cauliflower florets
  • 1 cup fresh chopped parsley
  • 1/2 cup olive oil
  • 1/2 cup lemon zest
  • 1/2 cup toasted walnuts, chopped
  • 1 tablespoon olive oil
  • 1/4 teaspoon chili flakes
  • 3 minced garlic cloves
  • 4 ounces pasta noodles
  • salt and pepper to taste


  1. Preheat the oven to 425°.
  2. Put the florets on a parchment-lined sheet pan. Lightly coat the cauliflower with olive oil before seasoning with salt, pepper, 1/4 cup lemon zest, and garlic. Roast the cauliflower for about 25 minutes or until golden.
  3. While you wait for the cauliflower to roast, cook the noodles. Once cooked, drain the pasta and transfer to a bowl. Add a bit of olive oil to coat. Toss in the garlic, parsley, the rest of the lemon zest, walnuts, and chili flakes.
  4. When the cauliflower is roasted, add it to the bowl.
  5. Add salt and pepper to taste.

5. Broccoli Cauliflower Casserole

 Broccoli Cauliflower Casserole -Cauliflower-recipes

Broccoli and cauliflower? Sounds like every kid’s worst nightmare! Don’t worry, this broccoli-cauliflower casserole with cream cheese will make veggies irresistible for your kids.


  • 2 pounds cauliflower florets
  • 2 pounds broccoli florets
  • 2 garlic cloves, minced
  • 1 onion, diced
  • 1/2 cup butter
  • 2 1/2 cups chicken broth
  • 1/3 cup seasoned breadcrumbs
  • 3/4 cup cream cheese
  • 1/4 cup flour
  • 1/2 teaspoon paprika
  • 1/4 teaspoon seasoned salt
  • salt and pepper to taste


  1. Preheat the oven to 375°F.
  2. Steam the broccoli and cauliflower florets until tender and set aside.
  3. In a skillet, melt the butter. Sauté the onion and garlic until the onion is translucent.
  4. Add the flour. Make sure to stir it into the onion and garlic. Cook for a couple of minutes.
  5. As you stir, pour in the broth. Allow the mixture to boil. Don’t forget to stir once in a while until the sauce thickens.
  6. Add the cream cheese and the other seasonings. Stir the mixture until all the cream cheese has melted. Turn off the heat and set the sauce aside.
  7. Coat a small casserole with butter and add half of the broccoli and cauliflower. Pour half the sauce and sprinkle in some paprika. Repeat for the rest of the veggies, sauce, and paprika. Top off the casserole with breadcrumbs.
  8. Bake the casserole for about 30 minutes, then serve.

6. Coconut Curried Cauliflower Soup

Coconut Curried Cauliflower Soup

Add a flavorful Asian spin to your cauliflower soup. With this concoction, you can prepare thick and savory vegetarian Thai curry that pairs well with cauliflower rice.


  • 2 medium cauliflower heads
  • 32 ounces vegetable broth
  • 1 cup coconut milk
  • 3 tablespoons yellow curry paste
  • 2 tablespoons olive oil
  • 1 medium onion, finely chopped
  • fresh cilantro, minced


  1. Break the cauliflower heads into florets.
  2. In a saucepan, heat oil over medium heat. Add onion and sauté until translucent. Add curry paste and cook until fragrant. Add the cauliflower florets and vegetable broth. Increase the heat to high and allow the mixture to boil.
  3. Once the soup is boiling, reduce heat to medium-low. Cover the saucepan and let it cook for about 20 minutes. Don’t forget to stir occasionally.
  4. Pour in the coconut milk and boil for another minute. Remove the saucepan from heat and let the mixture cool slightly. Puree the soup in a blender or food processor.
  5. Serve with freshly minced cilantro as garnish.

7. Creamy Cauliflower Dip

Creamy Cauliflower Dip

If you’re tired of the usual cheese dip, try this exciting recipe. It mixes cauliflower with Greek yogurt and adds a zesty lemon kick.


  • 1 medium cauliflower head
  • 1 garlic clove, peeled
  • 1 medium onion, thinly sliced
  • 1 cup Greek yogurt
  • 1/4 cup olive oil
  • 3 tablespoons lemon juice
  • 2 teaspoons salt
  • 1 teaspoon cumin


  1. Cut the cauliflower into one-inch florets.
  2. Pour water into a medium saucepan over high heat. Add the cauliflower and garlic. Cover the saucepan and bring the mixture to a boil. Drain and set aside.
  3. Meanwhile, add a few tablespoons of olive oil in a skillet over medium heat. Add onion, cumin, and one teaspoon of salt. Stir until onion is translucent golden brown.
  4. Transfer the onion mixture to a blender. Add the cauliflower, yogurt, lemon juice, and remaining salt. Blend until even and creamy.
  5. While blending, add a few tablespoons of olive oil. Once done, set the dip aside to let it cool. Serve with slices of wholegrain bread.

If you’re a vegan, try this cauliflower wings recipe by Hot for Food. They prepare cauliflower bites in three mouthwatering flavors such as hot, barbecue, and salt and vinegar:

Because cauliflower is a bland and hardy vegetable, they’re a great ingredient to try new spices and cooking techniques on. Don’t be afraid to tweak the recipes we’ve shared or go out on your own. These healthy cauliflower recipes are a fun way to lessen your carb intake, promote better digestion, and practice your culinary skills.

What are some of your favorite cauliflower recipes? Let us know in the comments section below!

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