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27 Healthy Cauliflower Recipes You Should Do Today

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Cauliflower has a subtle but hearty flavor. You can do almost anything with this amazing veggie.

27 Healthy Cauliflower Recipes You Should Do Today facebook image.

If you want ideas on how to eat healthier but don’t want to go to bed with a hungry tummy, keep reading. We’ve gathered some of our favorite healthy cauliflower recipes to inspire you to eat cleanly and deliciously!

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1. General Tso’s Cauliflower

Crispy General Tso’s Cauliflower picked on a fork.

Vegan and gluten-free dieters will appreciate this recipe. Pair the cauliflower with the rest of your meal to achieve a saucy, bold, and addictive side dish.

  • 1 head Cauliflower
  • ¼ tsp. Salt
  • ¼ tsp. Pepper
  • ¼ tsp. Red Chili Flakes
  • 2-3 Tbsp. Olive Oil
  • 1 tsp. Vegetable Oil
  • ¾ cup Vegetable Broth
  • 1 Tbsp. Tomato Paste
  • 2 Tbsp. Soy Sauce
  • 2 Tbsp. Rice Vinegar
  • 1 tsp. Sesame Oil
  • 3 Tbsp. Sugar
  • 1 Tbsp. Cornstarch
  • 4 Garlic Cloves
  • 1 tsp. Ginger

The chili flakes add a much-needed punch of spice to the versatile but bland veggie.

2. Cheesy Broccoli-Cauliflower Risotto

Delicious Cheesy Broccoli-Cauliflower Risotto in a white bowl.

This risotto is rich and creamy with blasts of memorable flavors and textures.

  • 6 cups Vegetable Broth
  • 3 Tbsp. Butter
  • 1 Onion
  • 1 Garlic Clove
  • 5 oz. Cauliflower
  • 4 oz. Broccoli
  • 1 cup Rice
  • ½ cup Cheese
  • Salt and Pepper
  • ¼ tsp. Red Pepper Flakes
  • ½ Tbsp. Grain Mustard
  • ¼ cup White Wine
  • Chives

The course makes a beautiful accompaniment on your plate or could be filling enough to stand alone as the entree.

3. Vegan Potato Curry with Cauliflower Rice

Healthy Vegan Potato Curry with Cauliflower Rice on a white plate with a fork.

Try this recipe even if you still incorporate meat into your diet. You won’t be disappointed!

  • 1 ½ lbs. Potatoes
  • 2 Tbsp. Olive Oil
  • 1 Onion
  • 3 Garlic Cloves
  • 1 Tbsp. Ginger
  • 14 oz. Diced Tomatoes
  • 19 oz. Chickpeas
  • 14 oz. Coconut Milk
  • 2 Bay Leaves
  • 1 cup Peas
  • Salt and Pepper
  • 1 head Cauliflower
  • ½ tsp. Mustard Seeds
  • 1 tsp. Cumin
  • 1 tsp. Coriander
  • 1 tsp. Turmeric
  • ¼ tsp. Cayenne
  • ¼ tsp. Nutmeg
  • 1 tsp. Garam Masala

This scrumptious and satisfying dish is incredible on cooler nights.

4. Creamy Vegan Cauliflower Soup

Creamy Vegan Cauliflower Soup in a white bowl.

Those who want a velvety soup but need to monitor their dairy intake will fawn over this cauliflower soup, using cashew milk instead of regular milk for the creaminess.

  • 1 head Cauliflower
  • 1 Onion
  • ½ lb. Potatoes
  • 2 cups Vegetable Broth
  • ¼ cup White Wine
  • 1 cup Cashew Milk
  • 1 Tbsp. Grain Mustard
  • 1 Tbsp. Thyme
  • Salt and Pepper

This soup is ideal for winter months with bold and yummy tastes.

5. Roasted Cauliflower Chicken Soup

Creamy Roasted Cauliflower Chicken Soup on a gray bowl.

What better way to incorporate chicken and veggies than cauliflower soup?

  • 1 head Cauliflower
  • 4 cups Chicken Broth
  • 1 Tbsp. Olive Oil
  • 1-2 cups Chicken
  • ½ tsp. Thyme
  • Salt and Pepper
  • ¼ tsp. Chili Flakes
  • ¼ tsp. Basil
  • 1 Onion
  • 1 Potato
  • 1 cup Cream

You can sprinkle some grated cheese on top as a garnish or omit any unnecessary dairy for those with specific diets.

6. Cauliflower and Quinoa Mac and Cheese

Juicy Cauliflower and Quinoa Mac and Cheese in a blue cassserole.

Who can say no to this nostalgic and enjoyable dish? This recipe incorporates different ingredients for a fresh twist.

  • 2 heads Cauliflower
  • 1 cup Cheddar Cheese
  • 240 grams of Mozzarella Cheese
  • ½ cup Cream Cheese
  • ⅔ cup Milk
  • 1 tsp. Oregano
  • 1 tsp. Basil
  • ¼ tsp. Cayenne
  • ½ cup Quinoa
  • 1 cup Water
  • Salt and Pepper
  • 2 Tomatoes
  • 2 Green Onions

Gluten-free and stick-to-your-ribs, this casserole will be a family favorite in no time.

7. Roasted Cauliflower with Garlic

Crispy Roasted Cauliflower with Garlic in a bowl.

Make your house smell good when you try out this roasted cauliflower. This recipe is no-hassle and a fantastic addition to your weekday meal.

  • 1 head Cauliflower
  • 6 Garlic Cloves
  • ¼ tsp. Salt
  • ¼ tsp. Pepper
  • ¼ tsp. Red Chili Flakes
  • ¼ tsp. Thyme
  • 2-3 Tbsp. Olive Oil

If you or your family loves garlic, don’t be afraid to add a few more cloves to enunciate that taste.

8. Vegetarian Chili

Delicious Vegetarian Chili in a bowl.

The best part about this chili is that it uses no plant-based meat. All the heartiness comes from the cauliflower.

  • 1 Tbsp. Olive Oil
  • 1 Red Pepper
  • 1 Green Pepper
  • 1 Onion
  • 4 Garlic Cloves
  • 1 Carrot
  • 1 head Cauliflower
  • 8 oz. Mushrooms
  • 2 Celery Stalks
  • 28 oz. Diced Tomatoes
  • 19 oz. White Kidney Beans
  • 1 Tbsp. Chili Powder
  • 1 tsp. Cumin
  • 2 tsp. Oregano
  • 1 tsp. Paprika
  • Salt and Pepper
  • ¼ cup Tomato Paste
  • 1 tsp. Sugar

Chili is a comfort food, best served when you crave that warm fuzzy feeling snuggled up on the couch. Top with cheese, or go vegan without it.

9. Salsa Chicken and Cauliflower Rice Skillet

Scrumptious Salsa Chicken and Cauliflower Rice in a skillet.
Image source: Recipe Runner

This skillet is a go-to for wholesome eating and if you enjoy Mexican food.

  • 1 lb. Chicken
  • ½ cup Black Beans
  • ¼ cup Cilantro
  • 2 Garlic Cloves
  • 4 oz. Green Chiles
  • 2 Green Onions
  • 1 cup Salsa
  • 24 oz. Cauliflower Rice
  • 1 Tbsp. Chili Powder
  • Salt and Pepper
  • 1 tsp. Paprika
  • 1 Tbsp. Olive Oil
  • 1 ½ tsp. Cumin
  • ½ cup Cheese

If you’re swamped during the week, this simple recipe will save you time but still give you a mouthwatering and nourishing dinner for your family.

10. Buffalo Cauliflower Bites

Flavorful Buffalo Cauliflower Bites on a resting grid.
Image source: Broma Bakery

Cauliflower has a consistency that resembles meat, so the next time you want to sneak in some veggies inconspicuously into the next party you host, look no further with these bites.

  • ⅓ cup Buffalo Sauce
  • 1 head Cauliflower
  • 1 tsp. Garlic
  • 1 tsp. Onion Powder
  • ¾ cup Flour
  • 1 tsp. Paprika
  • 1 tsp. Salt
  • 3 Tbsp. Butter
  • ¾ cup Buttermilk

You’ll love this appetizer any time of the year, especially for game day.

11. Sweet and Spicy Baked Cauliflower

Juicy Sweet and Spicy Baked Cauliflower on a tray.
Image source: The Fitchen

This straightforward recipe only requires a handful of ingredients.

  • 4 cups Cauliflower
  • 2 Tbsp. Maple Syrup
  • 2 Tbsp. Sriracha
  • ½ Tbsp. Soy Sauce
  • ½ tsp. Pepper
  • 2 Tbsp. Olive Oil

You can get the sweet and spicy cauliflower ready for a warm side dish that your family will crave again in about a half-hour.

12. Cauliflower Pizza Crust

Tasty Cauliflower Pizza Crust on a wooden tray.
Image source: I Food Real

We all love cheesy and saucy pizza, but this crust lets gluten-free eaters enjoy this Italian dish without worry.

  • 1 tsp. Italian Seasoning
  • 1 Egg
  • ¼ tsp. Pepper
  • ⅛ tsp. Salt
  • ½ cup Parmesan Cheese
  • 2 ½ lbs. Cauliflower

Once baked, customize your pizza however you’d like with various toppings!

13. Cauliflower Hummus

Scrumptious Cauliflower Hummus in a bowl.
Image source: Half-Baked Harvest

Cauliflower hummus is a delicious, nutritious dip with your favorite veggies or chips.

  • 1 head Cauliflower
  • 2 Tbsp. + ⅓ cup Olive Oil
  • 2 tsp. Paprika
  • 1 tsp. Chili Powder
  • 1 tsp. Garlic
  • Salt and Pepper
  • 2 cups Hummus
  • ½ cup Cilantro, Dill, and Parsley
  • ½ tsp. Paprika
  • ½ tsp. Chili Flakes
  • 1 Garlic Clove
  • 2 tsp. Lemon Zest
  • 1 tsp. Honey
  • 2 Tbsp. Sesame Seeds

Serve as an appetizer, and smile as your guests go back for seconds.

14. Baked Cauliflower Casserole

Juicy Baked Cauliflower in a blue casserole.
Image source: Cookin Canuck

Vegetarians can indulge in this yummy recipe that highlights cauliflower as the dish's star.

  • 2 Bay Leaves
  • 6 cups Cauliflower
  • ¼ cup Parsley
  • 3 Garlic Cloves
  • 1 tsp. Oregano
  • 28 oz. Canned Tomatoes
  • ½ tsp. Pepper
  • ¾ tsp. Salt
  • 5 tsp. Olive Oil
  • 2 oz. Goat Cheese

Rich and cheesy, you’ll want to bookmark this recipe so you can make it again.

15. Cauliflower Chocolate Muffins

Tasty Cauliflower Chocolate Muffin held by hand,
Image source: All Purpose Veggies

Cauliflower in a dessert? You read that right. Cauliflower is a smart way to substitute ingredients in sweet dishes to save on calories.

  • 2 Eggs
  • 2 Tbsp. Almond Butter
  • 1 ¾ cup Cauliflower Rice
  • 2 tsp. Baking Powder
  • ½ cup Chocolate Chips
  • ¾ cup Cocoa Powder
  • ¼ cup Coconut Flour
  • ¾ cup Sugar
  • ½ tsp. Salt
  • ½ cup Olive Oil

This paleo-friendly recipe is impressive for a healthier flare on desserts, so you can enjoy a muffin (or two) without feeling bad.

16. Roasted Garlic Mashed Cauliflower

Creamy Roasted Garlic Mashed Cauliflower in a gray bowl.
Image source: Evolving Table

Swap potatoes for cauliflower in this recipe to avoid a ton of carbs.

  • 1 head Cauliflower
  • 3 Garlic Cloves
  • 1 ½ tsp. Rosemary
  • 1 ½ tsp. Thyme
  • Pepper
  • ¾ tsp. Salt
  • 3 Tbsp. Olive Oil
  • ¼ cup Milk

The milk still provides richness, while the herbs bring a savory bite perfect for the holidays.

17. Cauliflower Spinach Soup

Creamy Cauliflower Spinach Soup in two white bowls.
Image source: Cookin Canuck

Spinach adds brightness to the dull cauliflower in this satisfying soup.

  • ½ lb. Italian Sausage
  • 1 tsp. Olive Oil
  • ½ Onion
  • 4 Garlic Cloves
  • 1 tsp. Thyme
  • ¼ tsp. Red Chile Flakes
  • 3 cups Cauliflower
  • 4 cups Chicken Bone Broth
  • 5 cups Spinach
  • Salt and Pepper

The sausage brings meatiness to the plate, and the other ingredients give the cauliflower a delectable kick.

18. Broccoli Cauliflower Cheese Bake

Scrumptious Broccoli Cauliflower Cheese Bake in a blue casserole.
Image source: Noshing With The Nolands

Broccoli and cauliflower go together like ham and cheese. This cheese bake is excellent for your family if you want a comforting meal during the week.

  • 1 lb. Broccoli
  • 1 lb. Cauliflower
  • 1 cup Panko Breadcrumbs
  • ¼ cup Butter
  • 1 tsp. Thyme
  • 1 tsp. Oregano
  • ½ tsp. Cayenne
  • 1 Tbsp. Paprika
  • 1 tsp. Pepper
  • Salt
  • ½ lb. Velveeta Cheese
  • ¼ lb. Camembert Cheese

You can opt for gluten-free breadcrumbs if you or a loved one has dietary restrictions.

19. Keto Chili Cheese Cauliflower

Flavorful Keto Chili Cheese Cauliflower in a white bowl.
Image source: Holistic Yum

The keto diet involves reducing carbs and focusing on healthy fats. If you’re limiting your intake of carbohydrate-ridden foods, then this baked dish is ideal for you.

  • 6 cups Cauliflower
  • 1 Jalapeño
  • ¼ tsp. Pepper
  • 2 tsp. Chili Powder
  • ½ tsp. Salt
  • 1 Tbsp. Olive Oil
  • 1 cup Cheese

The roasted cauliflower provides a nice smokiness, while the jalapeño adds some spiciness.

20. Cauliflower Fritters

Crispy Cauliflower Fritters on a sheet of paper.
Image source: Healthy Little Peach

Cauliflower fritters are keto, paleo, gluten-free, and dairy-free but tasty.

  • ½ tsp. Garlic
  • ½ tsp. Parsley
  • 1 Shallot
  • 2 Eggs
  • 24 oz. Cauliflower Rice
  • ½ cup Almond Flour
  • 2 Tbsp. Nutritional Yeast
  • ¼ tsp. Pepper
  • ½ tsp. Sea Salt
  • 2 Tbsp. Olive Oil

Serve with a squirt of your favorite condiment, and enjoy these light and golden brown appetizers.

21. Sauteed Cauliflower Rice

Healthy Sauteed Cauliflower Rice in a white bowl with a spoon.
Image source: Cookin Canuck

Caramelized onions give sweetness to this vegetarian side dish, and the spinach provides color and more necessary vitamins to help you get through your day.

  • 2 Tbsp. Parsley
  • 3 Garlic Cloves
  • 2 cups Spinach
  • 1 tsp. Thyme
  • 2 Onions
  • 1 Tbsp. Balsamic Vinegar
  • 3 cups Cauliflower rice
  • ½ tsp. Salt
  • ½ tsp. Pepper
  • 1 Tbsp. Olive Oil
  • 1 oz. Feta

The balsamic vinegar adds acidity, and the multiple garlic cloves contribute to a savory and delicious meal you’ll feel good about eating.

22. Parmesan Roasted Cauliflower

Delicious Parmesan Roasted Cauliflower in a bowl with a spoon.
Image source: Joyful Healthy Eats

Do you need a quick, veggie-based dish for lunch or dinner? Then try out this parmesan roasted cauliflower that you can throw together in about thirty minutes.

  • 1 head Cauliflower
  • ¾ tsp. Garlic
  • 1 Tbsp. Parsley
  • ¼ tsp. Pepper
  • ½ tsp. Paprika
  • ¼ tsp. Salt
  • 1 ½ Tbsp. Olive Oil
  • ¾ cup Parmesan Cheese

Cauliflower fills you up without being over the top in your stomach, so don’t be bashful in piling more onto your plate if you’re hungry.

23. Pesto Cauliflower

Flavorful Pesto Cauliflower on a plate.
Image source: Living Lou

Pesto is another addictive dip for veggies and pizza. Serve this at your next party and watch the crowd swarm.

  • 1 head cauliflower
  • 2 Tbsp. pesto
  • 2 Tbsp. Olive Oil
  • ¼ teaspoon Chili Flakes
  • ¼ cup grated parmesan cheese

The chili flakes add a spicy taste for a twist.

24. Thai Red Curry Cauliflower Rice

Tasty Thai Red Curry Cauliflower Rice in gray bowls.
Image source: Running On Real Food

For a blast of herbs and spices, try this Thai cauliflower rice with several fresh ingredients to complement the main veggie.

  • 5 Carrots
  • 1 head Cauliflower
  • 3 Garlic Cloves
  • 1 Tbsp. Ginger
  • 1 cup Peas
  • 1 Jalapeño
  • 1 Red Bell Pepper
  • ½ Onion
  • 1 cup Coconut Milk
  • 2 Tbsp. Red Curry Paste
  • 2 Tbsp. Soy Sauce
  • Pepper and Salt
  • ½ tsp. Coconut Oil

Tofu is a tremendous main protein with the prepared red curry rice for a complete meal.

25. Mediterranean Cauliflower Salad

Healthy Mediterranean Cauliflower Salad in a red bowl.
Image source: Cookin Canuck

This cauliflower salad is a must-make for vegetarians and vegans, perfect for summer with a splash of zest from the lemon.

  • 1 ½ lb. Cauliflower
  • 14 oz. Chickpeas
  • 3 Tbsp. Parsley
  • 3 Red Bell Peppers
  • 2 tsp. Agave Nectar
  • 2 tsp. Capers
  • 2 Tbsp. Lemon Juice
  • ½ tsp. Italian Seasoning
  • ⅛ tsp. Salt
  • 2 Tbsp. Olive Oil

This recipe isn’t too heavy, replacing fatty salad dressings with olive oil and natural ingredients.

26. Dirty Rice

Cauliflower Dirty Rice on a plate.
Image source: Lowcarb-ology

This dirty rice is perfectly packed with Cajun seasonings and minimal carbs.

  • Olive Oil
  • 2 Tbsp. Onion
  • 2 Tbsp. Celery
  • 2 Garlic Cloves
  • 1 Tbsp. Jalapeño
  • 2 oz. Sausage
  • 1 Bacon Slice
  • ¼ tsp. Paprika
  • ½ tsp. Oregano
  • 4 oz. Cauliflower
  • ¼ cup Chicken Stock
  • Salt and Pepper

The meaty flavor of the stock, sausage, and bacon makes this side dish excellent to serve alongside other side dishes or as is.

27. Cauliflower Chocolate Pudding

Mouth-watering Cauliflower Chocolate Pudding in glass cups.
Image source: All The Nourishing Things

You’d never guess this pudding sneaks in your veggies with silky chocolate and sharp cocoa.

  • 16 oz. Cauliflower
  • ½ cup Water
  • 5 Tbsp. Cacao Powder
  • 5 Tbsp. Maple Syrup
  • 2 Tbsp. Coconut Oil
  • 15 drops Liquid Vanilla Stevia
  • ¼ tsp. Salt

People of all ages will love it!

Conclusion

Cauliflower is a shape-shifting veggie that you can use in entrees, appetizers, and even desserts. Try out these healthy cauliflower recipes today!

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