The post 36 Crave-able Keto Cauliflower Recipes appeared first on Keto Summit.
Is there anything you cant do to cauliflower? Served roasted or raw, in salads or dips, even made into rice cauliflower is one of the most versatile veggies around! And with this list of 36 Keto cauliflower recipes, youll never be stuck for how to use that beautiful brassica again.
There are so many reasons to get more cauliflower in your diet. Registered DietitianBrianna Elliott, RDsays, It is a great source of nutrients, including a few that many people need more of. Plus, cauliflower contains unique antioxidants that may reduce inflammation and protect against several diseases, such as cancer and heart disease.
In the mood for a salad? Try this lists twist on a tabbouleh, which replaces the traditional grain for cauliflower. How about a cauliflower mac and cheese? Or pizza? This list of Keto cauliflower recipes has it all!
Here are just a few of the Keto Cauliflower Recipes weve included:
- Keto Cauliflower Dip
- Raw Italian Cauliflower Salad
- Cauliflower Tabouli (Tabbouleh) Salad
- Low Carb Cajun Cauliflower Mini Dogs (Contains Dairy)
- Broccoli and Cauliflower Soup
- Keto Cauliflower Pizza
- Cauliflower Mac and Cheese in 4 Minutes (Contains Dairy)
- Cauliflower White Rice
If you click or tap any of the links above, it will instantly take you to the recipe below. Or download the entire list by clicking on the green button below.
Keto Cauliflower Appetizers
Keto Cauliflower Dip
Keto Summit
Ingredients: cauliflower, olive oil, garlic, lemon juice, tahini or almond butter, sea salt, freshly ground black pepper, fresh parsley, cherry tomatoes, cucumber batons.
Cauliflower is such a versatile vegetable, and it even makes a great dip for snacks or party food served with vegetable crudits of your choice. The lemon juice and garlic give this dip recipe a flavor not unlike hummus, yet the cauliflower keeps it light. Cucumber and celery make great tools to use to get this fabulous dip down!
Raw Italian Cauliflower Salad
Paleo Flourish
Ingredients: cauliflower florets, olive oil, lemon juice, parsley, olives, garlic, salt, pepper.
In the summer time, you can find fresh dishes more appealing than cooked ones, so this lovely keto cauliflower salad would make a wonderful light lunch. You have the combination of crunchy cauliflower and soft olive with the freshness of the lemon juice to lift the flavors. You can use cilantro for the garnish if you dont have parsley.
Cauliflower Tabouli (Tabbouleh) Salad
Paleo Flourish
Ingredients: cauliflower florets, parsley, mint leaves, cherry tomatoes, lemon, olive oil, salt, pepper.
One of the best things about this dish is that it uses cauliflower florets to give you tabbouleh, which is normally made from grain such as bulgur wheat. The cauliflower gives a similar texture and just like couscous, it takes on the flavors of the other ingredients. This salad recipe makes a lovely side for chicken or pork and can be adjusted to suit your own taste.
Chicken Cauliflower Couscous Salad
Paleo Flourish
Ingredients: chicken breast, cauliflower, cucumber, red pepper, lemon juice, olive oil, fresh parsley, green onions, garlic powder, cumin powder, salt, pepper.
Just like in traditional couscous recipes, the cauliflower takes on the flavors of the seasonings but does not have the grain content, making this salad a lighter, low carb option that will not cause any inflammatory issues. You can experiment with this dish adding in other seasonings, and I like to use lime instead of lemon juice for an even fresher flavor. I also sprinkle some chopped chives on the top for added color.
AIP Cauliflower Dip
Healing Autoimmune
Ingredients: cauliflower, olive oil, garlic, lemon juice, sea salt, radishes, cucumber sticks.
Dips are often served at parties or celebrations, but if you are following the autoimmune protocol they might be a thing to avoid. So why not make your own dip, then you dont have to miss out! The cauliflower blitzes into the perfect paste for dipping and the roasted garlic has a sweeter flavor than raw garlic, so dont skip that step! Serve this recipe with whatever veggie sticks you like.
Cauliflower Pizza Bites (Contains Dairy)
Low Carb Yum
Photo Credit: Lisa from Low Carb Yum
Ingredients: cauliflower, egg, Edam cheese, mozzarella cheese, ground mustard seed, ground sage, ground oregano, dried thyme, ground black pepper, ham steak, no sugar added pizza sauce, red bell pepper, green bell pepper, red onion, black olives.
Here is another great recipe for low carb pizza bites that you can have fun with! You can make these in any shape you like, and include whatever ingredients your family prefers. It is also a great idea to get the kids to help making these as they will enjoy eating them even more! These little bites are great for kids parties and family celebrations and freeze really well once cooked. Thaw on kitchen paper to soak up any liquid then reheat for a snack.
Garlic Cauliflower Breadsticks (Contains Dairy)
Wicked Stuffed
Photo Credit: Amanda from Wicked Stuffed
Ingredients: cauliflower rice, butter, garlic, red pepper flakes, Italian seasoning, kosher salt, mozzarella cheese, egg, Parmesan cheese.
This is a lovely sharing dish you can serve to the family! Pile the breadsticks on a plate and serve with your homemade keto tomato dip and let them all tuck in! You can alter the flavor by using different seasonings, but I recommend you try this Italian-based one first. I also like a stronger garlic taste so I add in extra. These also taste amazing with salsa and can be cut into bite-size pieces to serve at a party.
Spam Musubi With Cauliflower Stickey Rice (Contains Dairy)
Ketogasm
Photo Credit: Tasha from Ketogasm
Ingredients: cauliflower, cream cheese, Spam, liquid aminos, nori.
Now I know what you are thinking Spam! Really? Well whether or not you grew up with this, I recommend you try this spam musubi recipe! It was really a blast from the past, but with a special twist from the wonderful sticky rice and nori. Coating the spam slices in aminos before you cook them gives them a lovely savory flavor and if you are serving these as snacks you can cut them in half to make bite-size servings.
Low Carb Cajun Cauliflower Mini Dogs (Contains Dairy)
Beauty and The Foodie
Photo Credit: Stacey from Beauty and the Foodie
Ingredients: mini sausages, cauliflower, coconut flour, eggs, cheddar cheese, butter or coconut oil, baking soda, apple cider vinegar, red pepper sauce (optional), mustard powder, smoked paprika or paprika, sea salt, chili powder, jalapeos or mild chilies (optional), mustard (optional).
If you are missing out on the corndog treats you used to enjoy, this recipe gives you the closest thing you will get while staying on the keto track! Like a lot of mini foods, these can take a while to prepare, but they are really worth the time! You can use whatever sausage you like, even really mild ones for kids. These are great served with a range of dips for game night, or with a homemade ketchup for a kid-friendly lunch.
Keto Cauliflower Soups
Keto Turmeric Cauliflower Soup
Keto Summit
Ingredients: coconut oil, onion, garlic, cauliflower, coconut cream, turmeric powder, bone broth, salt, pepper.
The coconut cream makes this soup thick and creamy youll never miss the flour and dairy in traditional versions. You can make the bone broth yourself ahead of time, or these days you can often find it in the grocery store. Either one is fine!
Cauliflower, Leek, and Bacon Soup
Paleo Flourish
Ingredients: cauliflower, chicken broth or vegetable broth, leek, bacon, salt, pepper.
There is nothing better on a chilly day than a steaming hot bowl of rich and tasty homemade soup. If you are used to using potato to thicken soups then you will be really surprised that cauliflower works just as well, and carries the flavors of the leek and bacon without overpowering them. The added texture of the bacon pieces on top of the soup makes this recipe a hearty and satisfying lunch or even an appetizer.
Low Carb Cauliflower And Broccoli Cheese Soup (Contains Dairy)
Peace, Love and Low Carb
Photo Credit: Kyndra from Peace Love and Low Carb
Ingredients: butter, onion, garlic, sea salt, black pepper, cauliflower, broccoli, leek, chicken stock, heavy cream, sharp cheddar cheese, Parmesan cheese.
In the UK broccoli and cheese soup is traditionally made using blue cheese like Stilton, but I do not like the metallic flavor you get, so this keto cauliflower recipe has become my go-to instead! The soup has a rich and velvety texture, complementing the earthy broccoli and leeks, and the whole dish is finished off with the slight sweetness from the caramelized onions. If you prefer a smoother soup just use a hand blender to get the consistency you like.
Cauliflower Parmesan Soup (Contains Dairy)
Ketogasm
Photo Credit: Tasha from Ketogasm
Ingredients: butter, salt, pepper, onion, leek, cauliflower, vegetable broth, water, thyme, parmesan cheese.
If you like creamy soups you are going to love this recipe! You have all the goodness of homemade bone broth, delicious vegetables and creamy cauliflower combined in a bowl of hearty and delicious soup. You can top this with the cauliflower florets in brown butter, or to make this dish slightly simpler, you could crumble some pre-cooked bacon pieces over the top.
Broccoli and Cauliflower Soup
Ditch the Carbs
Photo Credit: Libby from Ditch The Carbs
Ingredients: broccoli, cauliflower, butter, bacon, garlic.
When my family was growing up I had the usual challenge of getting them to eat vegetables, but I found that if you blend homemade soup until they are smooth, most kids will enjoy the taste without questioning the ingredients. They also loved the idea of green soup! So if you are short on time and patience, this nutritious keto soup can be ready in just twenty minutes and is enough to feed the whole family!
Creamy Cauliflower Vegetable Soup (Contains Dairy)
Healy Eats Real
Photo Credit: Hannah from Healy Eats Real
Ingredients: olive oil, white onion, garlic, ginger, rosemary, oregano, cauliflower, roasted tomatoes, brussel sprouts, whole milk, salt, pepper, lemon juice.
If you can source cheddar cauliflower then it is great to use here for added color, which is not a genetically-modified trait, it is achieved by crossing heirloom types, but normal white cauliflower will do just as well. This is a hearty soup which you can add to if you like sliced mushrooms go well with this. Also, the recipe calls for a whole head of garlic, but if you are concerned about the amount, just use less!
Creamy Curried Cauliflower Soup
My Heart Beats
Photo Credit: Ashley from My Heart Beets
Ingredients: cauliflower, avocado oil or fat of choice, white onion, garlic, ginger, serrano pepper, curry powder, salt, black pepper, turmeric powder, water, chicken or vegetable broth, full-fat coconut milk, fenugreek leaves or cilantro.
The flavors found in this soup are deep and spicy and remind you of true Indian tastes. This keto cauliflower soup is ideal for a quick lunch or as an appetizer for a main meal or dinner party, as its smooth texture makes it look luxurious. The cauliflower quickly absorbs all the flavors of the spices and helps to carry the flavor throughout the dish. An alternative garnish would be simply to sprinkle a little turmeric on the top.
Creamy Curried Cauliflower Green Soup
Savory Lotus
Photo Credit: Katja from Savory Lotus
Ingredients: cauliflower florets, chard, baby spinach, onion, garlic, curry powder, broth (chicken, beef, or veggie), water, coconut milk, salt, pepper, ghee or butter or coconut oil.
The curry powder used in this soup gives a lovely warming heat to the dish, which is ideal for colder days. If you buy your veggies at a farmers market, try looking out for Romanesco cauliflower as it is green and has a different flavor to the white one, but makes a great alternative in this keto cauliflower recipe. When you are sauting the garlic just be careful because it can burn quite easily.
Roasted Cauliflower Soup With Fried Sage
Slim Palate
Photo Credit: Josh from Slim Palate
Ingredients: cauliflower, ghee or fat of choice, (lard or coconut oil), yellow onion, garlic, chicken stock, full-fat coconut milk, salt, pepper, sage leaves.
Roasting the cauliflower for this recipe gives it a slight nutty flavor and is perfect for anyone missing out on cream-based soups, either for health reasons or for weight loss. Adding the fried sage leaves is not a necessity, but if you give it a try you will find it really adds something special! This recipe can also be made dairy-free by using coconut oil instead of ghee.
Keto Cauliflower Entrees
Keto Chicken Cauliflower Casserole
Keto Summit
Ingredients: chicken breasts, cauliflower, broccoli, onion, fresh thyme, fresh parsley, garlic powder, white button mushrooms, coconut cream, ghee, coconut oil, salt, pepper.
Like a lot of simple recipes, this one does not miss out on flavor! And although this is a dairy-free recipe, you still get a creamy sauce to set off the chicken and vegetables. You can use chicken breast for this dish, but it would also be a good dish to make using leftover turkey from Thanksgiving or Christmas and is a healthy casserole to enjoy after all the festive food.
Keto Cauliflower Pizza
Keto Summit
Ingredients: cauliflower, almond flour, garlic powder, onion powder, dried oregano, olive oil, egg, tomato, pepperoni, arugula.
Isnt cauliflower amazing? You can use it as rice, a vegetable on its own, or use it to make a delicious pizza base that avoids all the gluten and carbs that you find in regular pizza bases. This one even cuts like a proper pizza, so even if you are on a diet, you dont have to miss out. Why not try different toppings too like mushrooms and caramelized red onion, to make your own personalized cauliflower pizza!
Keto Stuffed Chicken Breast
Keto Summit
Ingredients: olive oil, basil leaves, pine nuts or walnuts, garlic, lemon zest, lemon juice, salt, pepper, cauliflower, Keto Pesto, chicken breasts, salt, freshly ground black pepper, cayenne pepper, garlic powder, coconut oil.
Because of the golden brown color on this chicken dish, it looks so yummy before you even try it! Then when you cut into it and are greeted with mouthfuls of tender meat with soft and flavorsome stuffing, you will put this keto cauliflower recipe down in your favorites section! If you dont have a meat mallet you can use a rolling pin or even a pan to pound the chicken flat ready for rolling.
Roasted Cauliflower Broccoli Tuna Bowl
Paleo Flourish
Ingredients: cauliflower, broccoli, olive oil, lemon, salt, cans of tuna (in brine or olive oil), fresh parsley or cilantro, tahini, gluten-free tamari soy sauce, sesame oil.
Roasting vegetables gives them a milder and sometimes sweeter flavor and cauliflower is perfect for roasting. The tahini gives this dish a bit of a kick, but it goes really well with the fish. This recipe is simple but packed with flavor and texture and makes the ideal packed lunch, filling and satisfying, to keep you going through a busy day.
Cauliflower Ghee Souffle
The Nourished Caveman
Photo Credit: Vivica from The Nourished Caveman
Ingredients: cauliflower, eggs, coconut cream, sea salt, black pepper, Mama Sattva Ghee.
I used to be terrified to try making a souffl as I was scared it would fall, but this one is a denser texture and holds its shape really well. The cauliflower florets take on a slightly caramelized flavor after roasting, giving an added depth to the taste, but you could add even more by using a sprinkle of turmeric on the florets or topping the keto souffl with a little smoked paprika.
Cauliflower Mac and Cheese in 4 Minutes (Contains Dairy)
Low Carb Yum
Photo Credit: Lisa from Low Carb Yum
Ingredients: cauliflower florets, cheddar cheese, heavy cream.
I simply love when I find a recipe for individual portions of food; after all, we dont all live in a family of four! This way it encourages single people and even the elderly to make healthy food and enjoy it. This dish is ready in minutes and can be a lovely tasty meal for lunch. If you want more protein you can add in some chopped and pre-cooked bacon pieces another great way to use up leftovers!
Low Carb Pizza w/ Cauliflower Crust (Contains Dairy)
Wicked Stuffed
Photo Credit: Amanda from Wicked Stuffed
Ingredients: riced cauliflower, mozzarella cheese, parmesan cheese, egg, Italian seasoning, garlic powder, garlic salt.
If you are really missing certain foods like pizza then I recommend you try a cauliflower crust recipe like this one. Although the crust does not taste like the traditional ones, it gives the same sort of idea and can carry all your favorite keto pizza toppings really well. No need to miss out! If you are having people over for a film night, make these small and serve them as pizza bites.
Loaded Baked Cauliflower Casserole (Contains Dairy)
Peace, Love and Low Carb
Photo Credit: Kyndra from Peace Love and Low Carb
Ingredients: cauliflower, chicken stock, garlic, green onions, bacon, sour cream, cream cheese, sharp cheddar cheese, sea salt, black pepper.
Here is another versatile, low carb cauliflower recipe that can be served as a lunch on its own or used as a side dish to serve along with chicken or even steak. It has a lovely creamy texture because of the cream cheese and the cheddar goes really well with the cauliflower. I sprinkled half of the bacon on top before cooking the casserole and once cooked, I garnished the dish with some snipped chives.
Cauliflower Pizza (Contains Dairy)
Ditch the Carbs
Photo Credit: Libby from Ditch The Carbs
Ingredients: cauliflower, egg, cheese (mozzarella or edam), salt, pepper, choice of herbs (rosemary or oregano).
If you are trying to introduce cauliflower pizza to the family and they are a bit skeptical about the flavor, using a stronger cheese like an aged Gouda or smoked cheese can mask the flavor of the cauliflower. Once this keto pizza base is topped with their favorite meats and sauce theyll love this healthier alternative to traditional pizza. The crust can be a bit crumbly but the overall flavors are amazing!
Keto Cauliflower Sides
Cauliflower White Rice
Paleo Flourish
Ingredients: cauliflower, coconut oil, salt.
You know that feeling of bloating you get after a helping of white rice? Then half an hour later youre hungry again? Well, let me introduce you to cauliflower rice! It has the same texture and can be used in any rice dish, but without the health issues. This keto recipe introduces the best way to cook what I am sure will become a staple in your household to serve with curries, stews or salads.
Paleo Chinese Cauliflower Fried Rice
Paleo Flourish
Ingredients: cauliflower, eggs, carrots, peas, tamari soy sauce (gluten and grain-free), coconut oil, salt.
Fried rice is such a popular dish, but when you are eating paleo, you might avoid it. Why not give this one a try and see how easy it is to make yourself? One of the best ingredients in this keto cauliflower recipe is the frozen vegetables. Already cut for you, frozen veg is prepared so quickly that it still retains all of its original goodness, and it also helps you cut down on waste as you only use what you need. The cauliflower has almost the same texture as rice and some people prefer it because it is not so filling.
Paleo Thai Chicken and Rice
Paleo Flourish
Ingredients: cauliflower, freshly grated ginger, eggs, chilies, garlic, whole chicken or chicken breasts, salt, coconut oil, coconut aminos or tamari soy sauce (optional), cilantro (for garnish).
You will probably be surprised at the amount of rice you can get from one head of cauliflower, so make sure you use a large pan for this dish. Cauliflower rice makes a great base for any protein and can be used as a substitute for ordinary rice. This is also a great way to get the children eating healthy as they wont be able to tell the difference, thanks to the delicious keto chicken flavored with the ginger and garlic.
Creamy Paleo Cauliflower Mash
Paleo Flourish
Ingredients: cauliflower, cultured ghee or coconut oil, coconut milk, vanilla extract, chives or scallions (optional), salt.
Here is the perfect creamy yet healthy mash to serve to family and friends as it can be used in place of mashed potato with any meal. This is ideal for people with blood sugar issues such as diabetics as the mash is very low carb. If you are serving this mash with fish, you could chop the scallions and mix through the dish then sprinkle a little dill on the top.
Cauliflower Rice
Paleo Flourish
Ingredients: cauliflower, onion, red bell pepper, green jalapeno, eggs, coconut oil, salt, pepper, coconut aminos or tamari sauce (optional).
This recipe gives you an alternative to traditional Chinese egg fried rice, but without the rice! You still have all the flavor you would expect from the bell peppers and the coconut aminos and this dish can be served on its own or as a side for Asian-inspired meals. I like to serve this with stir-fries as an alternative to using noodles, but really the choice is yours! Riced cauliflower can also be frozen then cooked when you need it.
Roasted Turmeric Cauliflower
Paleo Flourish
Ingredients: cauliflower, turmeric, salt, olive oil.
This dish has to be one of the best keto sides ever! The golden cauliflower florets look so good and can be teamed with even the plainest of mains to brighten up the plate. This is a great way to introduce eating turmeric to doubtful family members, and we all know how good turmeric is for us. Roasted cauliflower can also be used to garnish soups and makes a very appealing side for a dinner party.
You might notice a lot of the recipes on this page contain turmeric. This spice has so many health benefits we actually created our own Turmeric Soothe supplement to maximize these properties.
Paleo Turmeric Cauliflower Rice
Paleo Flourish
Ingredients: cauliflower, coconut oil, turmeric powder, black pepper, salt.
Turmeric is rapidly being acknowledged as having remarkable health properties and has been shown to reduce the risk of heart disease, so it can be ideal to include in your diet. Not only that, but it adds such a depth of color that it can brighten loads of dishes and make them look super appealing! You can serve this keto cauliflower recipe with curries, chili or stews, as the cauliflower rice takes on the flavors from other ingredients.
Lime & Coconut Cauliflower Rice
Meatified
Photo Credit: Rach from Meatified
Ingredients: coconut oil or avocado oil, cauliflower florets, full-fat coconut milk, unsweetened shredded coconut, lime juice, lime zest, fresh cilantro.
The cauliflower rice in this recipe has a texture not unlike sticky rice as it is simmered in coconut milk, and works really well with curries and other Asian dishes. It also makes a good alternative to sticky rice when you are making sushi! The lime adds a lovely citrus zing to the dish and helps to mask the flavor of the cauliflower when you are serving it to folks who dont like the taste.
Garlic and Herb Easy Roasted Cauliflower
The Nourished Caveman
Photo Credit: Vivica from The Nourished Caveman
Ingredients: garlic, Herbes De Provence, sea salt, extra virgin olive oil, cauliflower.
Even if your family doesnt really enjoy cauliflower, they might well be persuaded by this dish, as roasted cauliflower has a great flavor! Seasoned with the garlic and herbs, this is a lovely low-carb side to serve with grilled or roast meats and works well with stronger fish like salmon and tuna. This is a simple recipe but the end result tastes fantastic and I serve this as a side at Christmas for the sprout-haters!
The post 36 Crave-able Keto Cauliflower Recipes appeared first on Keto Summit.