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9 Cauliflower-Based Recipes

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These 9 Cauliflower-Based Recipes prove cauliflower can take center stage in meals that are bold, satisfying, and healthy! There's a little something for everyone, from cauliflower crust pizza to cauliflower hummus.

Cauliflower crust pizza made with cauliflower florets and topped with mozzarella cheese, tomatoes, and basil for a low carb pizza.

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Cauliflower tends to get a bad rep for being a boring vegetable. However, most people don't realize that this versatile vegetable can be used in so many different ways! You can swap your favorite proteins with cauliflower or make your favorite dip with cauliflower instead of chickpeas. However you choose to use this vegetable, you'll find something you'll love!

Main Dishes With Cauliflower

Cauliflower Parmesan

350 CAL 50 MIN
Cauliflower parmesan with breaded cauliflower steaks topped with marinara sauce, melted cheese, and cherry tomatoes.

This easy Cauliflower Parmesan is the perfect vegetarian comfort food. Crispy baked cauliflower steaks covered in marinara sauce, mozzarella cheese, and fresh basil.

Cauliflower Crust Pizza

142 CAL 40 MIN
Cauliflower crust pizza made with cauliflower florets and topped with mozzarella cheese, tomatoes, and basil for a low carb pizza.

Cauliflower Crust Pizza is the perfect solution when you want a low-carb or keto pizza. Made with cauliflower, mozzarella cheese, and spices - this crispy crust works with all your favorite toppings.

Bang Bang Cauliflower

199 CAL 40 MIN
Bang bang cauliflower baked with breadcrumbs and tossed in a sweet and spicy orange sauce.

This sweet and spicy Bang Bang Cauliflower is the perfect vegetarian appetizer or main dish! It's easy to make, deliciously crispy, and has a sauce you will want to eat on everything.

Cauliflower Soups and Sides

Cauliflower Alfredo Sauce

117 CAL 35 MIN
Skinny Alfredo sauce in a large pan with a wooden spoon and served in two bowls with spaghetti and parsley.

This lightened up Cauliflower Alfredo Sauce has all the delicious cheesy flavor of traditional alfredo but is made with a case of cauliflower! Easy to make, freezer friendly, and delicious with pasta.

Slow Cooker Cheesy Cauliflower Soup

141 CAL 5 HOURS, 10 MIN
Slow cooker cheesy cauliflower soup with a metal spoon, shredded cheese, and black pepper.

This Slow Cooker Cheesy Cauliflower Soup is as rich and comforting as traditional potato cheese soup but made with cauliflower instead of potatoes! It's creamy, cheesy, and really tasty.

Cauliflower Hummus

111 CAL 35 MIN
Cauliflower hummus with roasted cauliflower, tahini, olive oil, and lemon served in a bowl with breadsticks on the side.

Cauliflower Hummus is a delicious low-carb and keto friendly twist on a classic dish. It’s made with roasted cauliflower, creamy tahini, tangy lemon juice, and roasted garlic for a tasty veggie-packed dip the whole family is bound to fall in love with.

Potato Cauliflower Mash

190 CAL 20 MIN
Cauliflower potato mash with roasted garlic and butter in a ceramic bowl with a wooden spoon.

This Potato Cauliflower Mash recipe is a healthier alternative to mashed potatoes that is full of flavor and sure to please. Made with real potatoes and cauliflower!

Tips to Make Cooking with Cauliflower a Breeze

Here are some things you need to know that will make your life easier when cooking cauliflower:

  • Cut it into florets or steaks: To cut cauliflower into florets, quarter the head, remove the core, and break apart the florets by hand or with a knife. For steaks, slice straight through the center into thick slabs.
  • Use pre-cut or frozen when short on time: Bagged florets or frozen cauliflower rice save a ton of prep work and cook just as well for most recipes.
  • Dry it well before roasting: Too much moisture keeps the cauliflower from browning. Pat it dry with a towel for crispier edges.
  • Roast at high heat: 425°F is the perfect temperature for caramelized, golden cauliflower that’s still tender inside.
  • Steam it for mash or soup: Steaming softens cauliflower fast and evenly. Make sure not to over-steam, or it gets watery.
  • Use the whole head: Chop the core and leaves for soups or stir-fries. They cook just like the florets and cut down on waste.

Making Your Own Cauliflower Rice

Have a head of cauliflower but are making a recipe that requires cauliflower rice? Here's how to make it at home:

  • Cut: Cut cauliflower into florets. Remove leaves and core first.
  • Pulse: Pulse in a food processor. Work in batches until it looks like rice. If you don't have a food processor, use a box grater and use the medium holes.
  • Remove: Remove excess moisture. Pat dry with a towel to avoid sogginess.
  • Cook: Cook if desired or use it in your favorite recipes. To cook, sauté in oil for 5–7 minutes, uncovered, until tender.

Frequently Asked Questions

Cauliflower pairs well with a ton of different spices and herbs. Some of my favorites are garlic powder, onion powder, paprika, smoked paprika, cumin, curry powder, chili powder, cayenne, turmeric, thyme, rosemary, oregano, and lemon zest or juice. You can mix and match these based on what you're making!

 

You don't have to, but I highly recommend it! Since it grows close to the ground and has tightly packed florets, it’s easy for dirt, sand, or little bugs to get stuck inside, especially with organic or farmers market cauliflower. A quick soak helps loosen anything hiding in there and makes sure you’re starting with a fresh, clean vegetable.

 

Yes! While it won’t taste exactly like pasta or rice, cauliflower has a neutral flavor and hearty texture that makes it a smart, lighter option. It's also a great option to add extra veggies into your diet even if you choose to add additional carbs!

 

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These will always be a favorite!

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