15 Creative Cauliflower RecipesArticle posted in: Diet & Nutrition
Cauliflower has come a long way. You might remember your mom or grandma boiling it in water, slathering it with butter and serving it as a side at dinner. Not exactly tasty or healthy. Luckily, this nutritious, cruciferous vegetable has become extremely popular over the last decade. From pizza and mashed potatoes to rice and meat substitutes, there are over a dozen ways to enjoy this trendy non-starchy veggie. We’ve rounded up some of our favorite low-carb recipes to show you just how versatile cauliflower really is!
Here are 15 creative cauliflower recipes for your low-carb menu:
Trying to eat more plant-based protein? Taco Tuesday getting old? This clever, surprisingly meaty recipe offers six grams of fiber, one serving of Vegetables plus two Healthy Fats. Stuff the meat in a bell pepper or lettuce wrap to up the veggie ante. You can also try it in a whole-grain, high-fiber taco shell. Yum!
Is this breakfast? Or brunch? Maybe “brinner?” The answer is yes. There’s not a wrong time of day for this heavenly hash. The cauliflower has the bite of potatoes while the pork, cheese and buttery eggs add “sinful” flavor.
Think, juicy steak with a crispy onion-ring coating. Not convinced? Renowned chefs have all developed cauliflower recipes for this plant-based classic. Feel like dipping? Try the creamy pepper sauce from our Zesty Crab Cakes recipe.
Something that’s as good as pizza can’t be cut out of any diet. Plus, there are lots of good, healthy ingredients on pizza like cheese, veggies and tomato sauce. That’s why this pie—with its crispy, flavorful (yes, cauliflower!) crust—will become a part of your weekly dinner rotation. Short on time? Buy pre-riced cauliflower from the freezer section.
You saw this coming, didn’t you? Once you can make cauliflower-based pizza crust, you can make virtually any kind of Italian specialty—including calzones. While tempting to skip step four (squeeze the cauliflower in a dish towel), this is arguably the most important step. If you don’t remove the water, you’ll get a soggy crust. Yuck.
Cauliflower may be the supporting actor in this role but it brings the whole dish together. Literally. Cauliflower is a terrific, low-carb binder and it also gives you a whole serving of veggies. The unique pesto adds the perfect touch of flavor. If you have any leftover (doubtful), use it as a marinade for tomorrow’s chicken, lamb, steak, fish or veggies.
Some of the nation’s biggest restaurants are serving up cauliflower rice bowls. We made an at-home version for your meal prep menu! We used shrimp, red onion, black beans and cilantro but the sky’s the limit. Use virtually any meat or tofu and load up on veggies like butternut squash, kale and chickpeas.
No, you’re not dreaming. We said ribs and loaded mash. Pretty great diet, right? You’ll note some obvious substitutions here—sugar-free spice rub and barbecue sauce. And since potatoes are full of carbs, we call for cauliflower. The sour cream, bacon and cheddar are, believe it or not, yours for the enjoying.
Traditional chorizo is a spiced pork sausage that tastes terrific in those classic Mexican recipes like tacos or nachos. Soy chorizo, the star in this entrée, is a terrific vegetarian alternative. It still has that Spanish spice that’s so distinctive but it’s leaner than pork and serves up healthier, plant-based nutrients and proteins.
Love tomatoes? Fresh basil? How about a crispy crust? This recipe is simple and the best pizzas are simple. Take time to make the crust from scratch at least once so you appreciate how versatile cauliflower is.
One-pot recipes are the best. They’re loaded with flavor, you’re not stuck doing dishes for an hour and they make an impressive presentation when carried to the table still sizzling. Serve this at your next get-together—you’ll wow them!
Have a quiet Sunday? Why not make dinner for your crazy Monday night? These calzones can be prepared entirely in advance. Just before baking for the last 10 minutes, refrigerate. To serve, bake for about 10 to 20 minutes or until heated through. Want to freeze a few cauliflower crusts? Double or triple the recipe and freeze after the baked crusts (step six) have completely cooled.
We know. Cauliflower recipes with lots of ingredients can look overwhelming. But don’t judge this book by the cover. You’ve likely got all the spices in your pantry, chicken in the freezer and olives in the fridge. Just grab a few veggies at the supermarket and you’re ready to cook. Prep time start to finish? About 35 minutes.
Don’t have a half-hour to spare? No problem! The South Beach Diet can send you fully-prepared meals directly to your door. We even have tasty bowls featuring chicken and cauliflower rice! Stock up on our Chicken Broccoli and Riced Cauliflower and Spicy Chicken and Riced Cauliflower for a hearty dinner that’s ready in minutes.
Taco Tuesday can still be a weekly celebration in your house. These stuffed peppers are taco shells—they’re just prettier and healthier. The onions, tomatoes, cauliflower rice, tomato paste and spices blend together to make a flavorful filling that’s right out of a restaurant. Win!
We’re finishing up this list of cauliflower recipes with another low-carb version of mashed potatoes! Spicy, tender pieces of beef are served up with a fragrant roasted cauliflower mash that’s seasoned with turmeric and cardamom. We add extra creaminess and flavor with the addition of coconut oil and coconut cream. It’s an easy peasy side dish that’s perfect for the upcoming fall season!