Whether you're going low-carb for health reasons or just want to try something different, these low-carb cauliflower recipes are the place to start.
22 Low-Carb Cauliflower Recipes
1/22
Cauliflower Au Gratin
This dish will make a vegetable lover out of anyone. Whenever I serve it, everyone just raves about it and asks for the recipe. Sometimes I’ll substitute broccoli for all or half of the cauliflower, and it tastes just as good! —Jacki Ricci, Ely, Nevada
2/22
Tuscan Cauliflower Soup
From the Recipe Creator:
A classic Tuscan soup has lots of potatoes, but I make mine the low-carb way with cauliflower. Turns out, it has a heartier flavor. —Heather Bewley, Bemidji, Minnesota
Nutrition Facts:
1-1/4 cups: 358 calories, 30g fat (14g saturated fat), 91mg cholesterol, 941mg sodium, 7g carbohydrate (4g sugars, 1g fiber), 17g protein.
3/22
Cauliflower Mash
From the Recipe Creator:
This quick and easy mashed cauliflower is a wonderful alternative to same-old mashed spuds, and it’s healthier, too! —Nick Iverson, Denver, Colorado
Nutrition Facts:
2/3 cup: 26 calories, 0 fat (0 saturated fat), 0 cholesterol, 308mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable.
4/22
Roasted Buffalo Cauliflower Bites
From the Recipe Creator:
Try these savory bites for a kickin' appetizer that's tasty and healthy, too! —Emily Tyra, Traverse City, Michigan
Nutrition Facts:
1/3 cup: 39 calories, 2g fat (0 saturated fat), 0 cholesterol, 474mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 2g protein.
5/22
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.
6/22
Broccoli Cauliflower Combo
From the Recipe Creator:
Shallots, basil and broth rev up the taste of this nutritious vegetable medley. The bright color and fresh flavors will dress up your plate! —Clara Coulston, Washington Court House, Ohio.
Nutrition Facts:
3/4 cup: 38 calories, 0 fat (0 saturated fat), 0 cholesterol, 204mg sodium, 8g carbohydrate (2g sugars, 2g fiber), 3g protein. Diabetic exchanges: 2 vegetable.
7/22
Cream of Cauliflower Soup
From the Recipe Creator:
This mildly cheesy cauliflower soup is a favorite of mine. I make it often in summer, although it's good any time. —Karen Brown, West Lafayette, Ohio
Nutrition Facts:
1 cup: 186 calories, 11g fat (6g saturated fat), 36mg cholesterol, 792mg sodium, 10g carbohydrate (6g sugars, 1g fiber), 13g protein.
8/22
Roasted Peppers and Cauliflower
From the Recipe Creator:
Caramelization really enhances the flavors in this easy side dish. The seasoned, roasted peppers and cauliflower are just right with nearly any main course. —Cheryl Wilt, Eglon, West Virginia
Nutrition Facts:
2/3 cup: 88 calories, 5g fat (1g saturated fat), 1mg cholesterol, 243mg sodium, 10g carbohydrate (5g sugars, 4g fiber), 3g protein. Diabetic exchanges: 2 vegetable, 1 fat.
9/22
Asiago Mashed Cauliflower
From the Recipe Creator:
Asiago and fresh parsley help turn this mashed potato alternative into a flavorful side dish that won't leave you feeling guilty or completely stuffed. —Colleen Delawder, Herndon, Virginia
Nutrition Facts:
1/2 cup: 239 calories, 20g fat (12g saturated fat), 56mg cholesterol, 530mg sodium, 10g carbohydrate (4g sugars, 3g fiber), 9g protein.
10/22
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.
11/22
Moroccan Cauliflower and Almond Soup
From the Recipe Creator:
This soup tastes rich and decadent but is really very healthy! Bonus—it is vegan and also makes your house smell amazing! —Barbara Marynowski, Hutto, Texas
Nutrition Facts:
1-1/4 cups: 116 calories, 8g fat (1g saturated fat), 0 cholesterol, 835mg sodium, 9g carbohydrate (2g sugars, 3g fiber), 4g protein.
12/22
Roasted Rosemary Cauliflower
From the Recipe Creator:
Roasting the cauliflower really brings out its flavor in this side dish. Even folks who aren't cauliflower lovers like it this way. —Joann Fritzler, Belen, New Mexico
Nutrition Facts:
3/4 cup: 65 calories, 5g fat (1g saturated fat), 0 cholesterol, 226mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
13/22
Chicago-Style Hot Giardiniera
From the Recipe Creator:
I have been living in Chicago for many years and have grown to love the spicy giardiniera served at restaurants. So I developed my own to use at home. We love it on everything from eggs to sandwiches and even pizza! —Andrea Quiroz, Chicago, Illinois
Nutrition Facts:
1/4 cup: 80 calories, 8g fat (1g saturated fat), 0 cholesterol, 174mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 0 protein.
14/22
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.
15/22
Garlic Asiago Cauliflower Rice
From the Recipe Creator:
The garlic seasoning and Asiago really pack a punch, making this five-ingredient low-carb side dish a real weeknight winner. —Colleen Delawder, Herndon, Virginia
Nutrition Facts:
2/3 cup: 112 calories, 9g fat (4g saturated fat), 18mg cholesterol, 103mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
16/22
Roasted Cauliflower with Tahini Yogurt Sauce
From the Recipe Creator:
I created my own cauliflower recipe in honor of my grandma, who taught me to love this delicious and healthy vegetable. She cooked with it all the time.—Lidia Haddadian, Pasadena, California
Nutrition Facts:
1 cauliflower wedge with about 2 tablespoons sauce: 177 calories, 14g fat (3g saturated fat), 4mg cholesterol, 421mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 7g protein.
17/22
Coconut Curry Cauliflower Soup
From the Recipe Creator:
When I'm in need of comfort food, I stir up a velvety batch of this Asian-spiced soup. Then I finish it with a sprinkle of cilantro over the top. —Elizabeth DeHart, West Jordan, Utah
Nutrition Facts:
1 cup: 111 calories, 8g fat (5g saturated fat), 0 cholesterol, 532mg sodium, 10g carbohydrate (4g sugars, 3g fiber), 3g protein.
18/22
Smoky Cauliflower
From the Recipe Creator:
The smoked Spanish paprika gives a simple side of roasted cauliflower extra depth. This is definitely a favorite. —Juliette Mulholland, Corvallis, Oregon
Nutrition Facts:
3/4 cup: 58 calories, 4g fat (0 saturated fat), 0 cholesterol, 254mg sodium, 6g carbohydrate (3g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
19/22
Marinated Cauliflower Salad
From the Recipe Creator:
I often serve this as an appetizer alongside a meat and cheese tray. But it can also be a side dish. —Stephanie Hase, Lyons, Colorado
Nutrition Facts:
2/3 cup: 58 calories, 5g fat (1g saturated fat), 0 cholesterol, 67mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
20/22
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.
21/22
Cauliflower with Roasted Almond & Pepper Dip
From the Recipe Creator:
This tasty vegetable side dish can set a chilling scene on Halloween if you style it to look like a brain—try adding spiders and spiderwebs to your table setting. You can also serve it on Thanksgiving and pair it with the turkey and dressing. The festive orange sauce takes some time, but it tastes incredible.—Lauren Knoelke, Milwaukee, Wisconsin
Nutrition Facts:
1 serving: 194 calories, 16g fat (2g saturated fat), 0 cholesterol, 470mg sodium, 9g carbohydrate (3g sugars, 3g fiber), 4g protein.
22/22
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.
