From cheesy bakes and cozy soups to pizza crust and spicy, crispy florets, these cauliflower recipes prove there’s nothing cauliflower can’t do.
1/25
Cauliflower Casserole
From the Recipe Creator:
To dress up cauliflower, Mom used a delightful mixture of a cheesy sauce, bright red and green pepper pieces, and crushed cornflakes. Leftovers were rare. —Linda McGinty, Parma, Ohio
Nutrition Facts:
1 serving: 162 calories, 10g fat (7g saturated fat), 37mg cholesterol, 503mg sodium, 10g carbohydrate (4g sugars, 2g fiber), 7g protein.
2/25
Kimchi Cauliflower Fried Rice
From the Recipe Creator:
This is one of my favorite recipes because it is customizable. If there’s a vegetarian in the family, leave out the bacon. You can also add your favorite veggies. —Stefanie Schaldenbrand, Los Angeles, California
Nutrition Facts:
1 serving: 254 calories, 17g fat (5g saturated fat), 204mg cholesterol, 715mg sodium, 13g carbohydrate (6g sugars, 6g fiber), 15g protein. Diabetic Exchanges: 2 vegetable, 2 high-fat meat.
3/25
Cauliflower Tacos
From the Recipe Creator:
Seasoned cauliflower bites are dressed in a tangy avocado crema sauce for the ultimate vegetarian taco. The yogurt dressing helps cool down the slight heat of the cumin and chili powder for an enjoyable, flavorful meal. —Margaret Knoebel, Milwaukee, Wisconsin
Nutrition Facts:
2 tacos: 377 calories, 20g fat (4g saturated fat), 5mg cholesterol, 1036mg sodium, 42g carbohydrate (6g sugars, 6g fiber), 10g protein.
4/25
Cauliflower Alfredo Sauce
From the Recipe Creator:
My family loves this quick and healthy cauliflower Alfredo sauce on any kind of pasta. —Shelly Bevington, Hermiston, Oregon
Nutrition Facts:
1-1/3 cups: 371 calories, 9g fat (3g saturated fat), 6mg cholesterol, 533mg sodium, 60g carbohydrate (5g sugars, 5g fiber), 16g protein.
5/25
Cauliflower Tikka Masala
From the Recipe Creator:
I'm a vegetarian, and it can be challenging to find new recipes. This cauliflower tikka masala is my easy take on the original. —Garima Arora, Charlotte, North Carolina
Nutrition Facts:
1-1/4 cups: 312 calories, 22g fat (3g saturated fat), 3mg cholesterol, 573mg sodium, 26g carbohydrate (13g sugars, 7g fiber), 8g protein.
6/25
Buffalo Bites
From the Recipe Creator:
Low-carb cauliflower Buffalo bites cook up fast in the air fryer, making them an easy snack or side dish. I serve them with a flavorful dip made with cottage cheese—it's packed with protein compared to most dips. My teenagers happily eat their veggies with this recipe. —Julie Peterson, Crofton, Maryland
Nutrition Facts:
1 serving: 203 calories, 13g fat (6g saturated fat), 22mg cholesterol, 1470mg sodium, 13g carbohydrate (4g sugars, 1g fiber), 8g protein.
7/25
Cauliflower Soup
From the Recipe Creator:
This cheesy recipe is way tastier than any other cauliflower soup I've tried! We like it with hot pepper sauce for a little extra kick. —Debbie Ohlhausen, Chilliwack, British Columbia
Nutrition Facts:
1 cup: 160 calories, 11g fat (6g saturated fat), 30mg cholesterol, 616mg sodium, 10g carbohydrate (5g sugars, 2g fiber), 7g protein.
8/25
Cauliflower Steak
From the Recipe Creator:
Roasted cauliflower takes on a lot of flavor, so this simple garlic spice rub goes a long way. The steaks are tender with some heat from the crushed red pepper flakes. —Julie Andrews, Rockford, Michigan
Nutrition Facts:
1 steak: 129 calories, 11g fat (2g saturated fat), 0 cholesterol, 525mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
9/25
Cauliflower Dill Kugel
From the Recipe Creator:
I enjoy cauliflower and kugel, so it made sense to combine the two into one special dish. The ricotta cheese adds a distinctive creaminess and lightness. —Arlene Erlbach, Morton Grove, Illinois
Nutrition Facts:
1 piece: 289 calories, 19g fat (11g saturated fat), 147mg cholesterol, 343mg sodium, 16g carbohydrate (7g sugars, 3g fiber), 16g protein.
10/25
Mediterranean Cauliflower
From the Recipe Creator:
I adapted a recipe I received from a friend to make this delicious—and deliciously different—cauliflower dish. It's prepared quickly in a skillet and uses only a handful of ingredients. What a great way to take ordinary cauliflower to a whole new level! —Valerie Smith, Aston, Pennsylvania
Nutrition Facts:
3/4 cup: 86 calories, 3g fat (1g saturated fat), 6mg cholesterol, 548mg sodium, 10g carbohydrate (4g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
11/25
Cauliflower Breadsticks
From the Recipe Creator:
These grain-free, cheesy cauliflower breadsticks are made with vegetables instead of flour. Serve them with your favorite marinara sauce. —Nick Iverson, Denver, Colorado
Nutrition Facts:
1 serving: 66 calories, 4g fat (2g saturated fat), 26mg cholesterol, 340mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 5g protein. Diabetic Exchanges: 1 vegetable, 1 medium-fat meat.
12/25
Cauliflower Mashed Potatoes
From the Recipe Creator:
I couldn’t shake my mashed potato habit—until I tried mashed cauliflower with a similar consistency. I started making my own, and my family loves it. —Meredith Howard, Franklin, Kentucky
Nutrition Facts:
2/3 cup: 154 calories, 11g fat (7g saturated fat), 33mg cholesterol, 290mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 8g protein.
13/25
General Tso’s Cauliflower
From the Recipe Creator:
Cauliflower florets are deep-fried to a crispy golden brown, then coated in a sauce with just the right amount of kick. General Tso's cauliflower is a fun alternative to the classic chicken dish. —Nick Iverson, Milwaukee, Wisconsin
Nutrition Facts:
1 cup with 1 cup rice: 584 calories, 17g fat (2g saturated fat), 0 cholesterol, 1628mg sodium, 97g carbohydrate (17g sugars, 5g fiber), 11g protein.
14/25
Broccoli Cauliflower Casserole
From the Recipe Creator:
Guests always ask for the recipe whenever I serve these vegetables. And because this dish is so easy to prepare, I have plenty of time to finish up the rest of our dinner. —Erika Anderson, Wausau, Wisconsin
Nutrition Facts:
1 cup: 244 calories, 17g fat (11g saturated fat), 53mg cholesterol, 648mg sodium, 13g carbohydrate (4g sugars, 4g fiber), 10g protein.
15/25
Sticky Sesame Cauliflower
From the Recipe Creator:
Sesame chicken is one of my favorite takeout dishes, but I’m doing what I can to cut unnecessary calories and fat. This sticky sesame cauliflower recipe gives me an alternative that uses fresh vegetables and never compromises on flavor. —Anthony Ashmore, Bohemia, New York
Nutrition Facts:
2/3 cup: 140 calories, 4g fat (1g saturated fat), 0 cholesterol, 714mg sodium, 23g carbohydrate (8g sugars, 2g fiber), 4g protein.
16/25
Cauliflower Gnocchi
From the Recipe Creator:
I came up with this cauliflower gnocchi recipe after trying Trader Joe's cauliflower gnocchi. This dish reminds me of cauliflower gratin, especially if you add Parmesan—but the gnocchi are also good on their own. —Ben Rogojan, Seattle, Washington
Nutrition Facts:
1/2 cup: 165 calories, 10g fat (6g saturated fat), 57mg cholesterol, 486mg sodium, 15g carbohydrate (2g sugars, 1g fiber), 5g protein. Diabetic Exchanges: 2 fat, 1 starch.
17/25
Cauliflower Potato Salad
From the Recipe Creator:
Cauliflower in potato salad? You bet, along with carrots, olives and other yummy surprises. —Mike Schulz, Tawas City, Michigan
Nutrition Facts:
3/4 cup: 61 calories, 2g fat (0 saturated fat), 54mg cholesterol, 375mg sodium, 7g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.
18/25
Cauliflower Pizza Crust
From the Recipe Creator:
Make your next pizza night a little healthier with this recipe. The herbs and cheese add a ton of flavor to the pizza crust! —Taste of Home Test Kitchen
Nutrition Facts:
1 piece: 71 calories, 4g fat (2g saturated fat), 32mg cholesterol, 316mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 5g protein. Diabetic Exchanges: 1 vegetable, 1 medium-fat meat.
19/25
Cauliflower Gratin
From the Recipe Creator:
This is a lower-carb side dish that pairs well with pork, ham or beef. It's so creamy and delicious! If you like a bit of crunch, sprinkle buttered bread crumbs over the top for the last five minutes in the oven. —Mary Zinchiak, Boardman, Ohio
Nutrition Facts:
3/4 cup: 196 calories, 14g fat (7g saturated fat), 34mg cholesterol, 291mg sodium, 11g carbohydrate (5g sugars, 2g fiber), 9g protein.
20/25
Roasted Broccoli and Cauliflower
From the Recipe Creator:
Whenever we make a time-consuming entree, we also prepare this quick broccoli and cauliflower side. The veggies are a good fit when you’re watching calories. —Debra Tolbert, Deville, Louisiana
Nutrition Facts:
3/4 cup: 58 calories, 4g fat (1g saturated fat), 0 cholesterol, 173mg sodium, 6g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
21/25
Cauliflower & Tofu Curry
From the Recipe Creator:
Cauliflower, garbanzo beans and tofu are each subtle on their own, but together they make an awesome base for curry. We have this recipe weekly because one of us is always craving it. —Patrick McGilvray, Cincinnati, Ohio
Nutrition Facts:
1-1/3 cups: 338 calories, 21g fat (13g saturated fat), 0 cholesterol, 528mg sodium, 29g carbohydrate (9g sugars, 7g fiber), 13g protein.
22/25
Cauliflower Broccoli Cheese Soup
From the Recipe Creator:
Even my husband, who's never been a big fan of broccoli, digs in to this creamy soup. It's a perfect way to enjoy the produce from our vegetable garden. —Betty Corliss, Stratton, Colorado
Nutrition Facts:
1 cup: 267 calories, 15g fat (9g saturated fat), 48mg cholesterol, 909mg sodium, 23g carbohydrate (13g sugars, 2g fiber), 12g protein.
23/25
Cauliflower Broccoli Salad
From the Recipe Creator:
This broccoli cauliflower salad has been to as many family gatherings as I have! It holds well and leftovers are still tasty a day later. —Linda Kangas, Outlook, Saskatchewan
Nutrition Facts:
3/4 cup: 248 calories, 22g fat (4g saturated fat), 19mg cholesterol, 269mg sodium, 8g carbohydrate (6g sugars, 2g fiber), 6g protein.
24/25
Breaded Cauliflower
From the Recipe Creator:
My mother gets the credit for this delicious dish, which is a mainstay at our house. It can be an appetizer or side dish, and it is wonderful served with turkey, roast beef and ham. —Sandra Furman-Krajewski, Amsterdam, New York
Nutrition Facts:
1 each: 341 calories, 28g fat (16g saturated fat), 205mg cholesterol, 780mg sodium, 17g carbohydrate (2g sugars, 2g fiber), 7g protein.
25/25
Pickled Cauliflower
From the Recipe Creator:
My mother makes the finest bread and butter pickles I've ever had. I wanted to create a different recipe using her brine on the copious heads of cauliflower that we harvest each year. This pickled cauliflower is particularly wonderful in the fall served with roasts and chops, or tossed into a salad with spinach, apples and nuts. —Jennifer Beckman, Falls Church, Virginia
Nutrition Facts:
1/4 cup: 11 calories, 0 fat (0 saturated fat), 0 cholesterol, 47mg sodium, 2g carbohydrate (2g sugars, 0 fiber), 0 protein.
Cauliflower Recipes FAQ
What are the best ways to cook cauliflower?
Cauliflower is incredibly versatile and can be steamed, boiled, roasted, fried, sauteed or grilled, depending on the texture and flavor you crave. Boiling or steaming vegetables creates a soft and silky texture that is great for blending into sauces and soups. Sauteing works well for cauliflower rice and small florets, while roasting is better for large florets, cauliflower steaks or a whole head. Grilling adds a touch of smoke flavor, and battered and fried cauliflower is crispy on the outside and fluffy on the inside.
Can cauliflower be frozen for meal prep ideas?
If you love to meal prep or have a head of cauliflower starting to go bad, freezing cauliflower is a wonderful idea for future meals. For the best and freshest-tasting frozen cauliflower, separate a head into florets and wash well. Then, quickly blanch it to lock in flavor and texture, and pat dry. Freeze the separated florets on a large baking sheet and then transfer to a freezer-proof storage bag. Cook it from frozen in your favorite meal prep recipes or steam it until heated through.
How do I keep roasted cauliflower crispy?
Cauliflower has a high water content, which can make it difficult to become (and stay) crispy. It’s important to cook it properly and enjoy it hot and freshly roasted, fried or air-fried. For the crispiest roast cauliflower, skip parchment or a silicone mat, which traps moisture, and roast directly on a baking sheet. Before frying, pat the cauliflower dry and toss it with cornstarch to absorb some of the liquid and create a barrier between the vegetables and batter.
