Cauliflower is a white veggie that belongs to the cabbage family. This versatile food is sturdy enough to replace meat but is also tender enough to use in salads. As a cruciferous vegetable, cauliflower is packed with vitamin C, vitamin K, and vitamin B6 not to mention folate and fiber. Besides that, cauliflower is rich in antioxidants, which protect your cells from damaging free radicals. Check out these 13 healthy cauliflower recipes, and you will be amazed at how many things you can make with cauliflower from pizza and macaroni to alfredo sauce and fritters.
Cauliflower Pizza Crust
One obvious way to incorporate cauliflower into your diet is with the always popular pizza dish. You make the cauliflower crust resemble the traditional version in the categories of texture, color, and flavorful taste. Besides that, you can add tasty toppings that are also healthy like tomatoes, basil, and goat cheese. It’s healthier than a deep greasy dish covered in pepperonis.
General Tso’s Cauliflower
Another common cauliflower recipe is a vegetarian-friendly version of General Tso’s chicken. Simply lightly bread the cauliflower in bread chunks and use the same classic flavors including soy sauce, garlic, ginger, brown sugar, and red chilies. Your guests will love this mouthwatering meal that is just as healthy as it is finger-licking good.
Cauliflower Burrito Bowl
Instead of using traditional rice, opt for the cauliflower variation. You will cut down the calories and carbs, which means you won’t feel so sluggish after indulging in this Mexican favorite. If you really want to back on the protein, you can toss in some garbanzo beans for a vegetarian delight. If you prefer, chop up some chicken or steak for the burrito bowl.
Cauliflower Macaroni and Cheese
You can make this meal as healthy as you want. Vegans agree the blend of pureed cauliflower and cashew cream will tickle your taste buds. If you do love your dairy, you can still cook it with the traditional cheddar instead of cashew cream. Aside from the sauce, using a whole head of cauliflower cuts will give you an extra boost of fiber and vitamin C and cut the calories and carbs. You can transform this fattening comfort food into one of your healthy favorites.
You won’t crave salty French fries dipped in ketchup after trying this delicious alternative. You can mix chopped cauliflower, onion, parsley, egg, cheese, and breadcrumbs into the shape of traditional tater tots. Bake them and get to popping! This healthy snack not only has a yummy crunch, but the healthy dose of protein will leave you feeling fuller, quicker. Fast food fries are nothing but greasy strings compared to cauliflower tots.
Cauliflower Bagel Rolls
Did you know you can bake rolls from cauliflower? All you need is almond flour, coconut flour, cauliflower, and eggs to make paleo-friendly bread. Sprinkle with poppy seeds, sesame seeds, garlic, onion, and sea salt to transform a bland breakfast into an everything bagel.
Cauliflower Salad and Dressing
This healthy cauliflower recipe calls for avocado chunks, pomegranate seeds, parsley, and hazelnuts. After roasting the cauliflower, throw in some extra virgin olive oil and those other scrumptious ingredients for a one-of-a-kind salad. Drizzle with a cinnamon and maple-syrup dressing. The combination will complement your palate with slightly spicy and slightly sweet dressing. Roasted cauliflower, hazelnut, and avocado salad with cinnamon dressing is the perfect go-to Tupperware lunch.
Cauliflower Alfredo Sauce
Although this recipe is not completely vegan, pasta lovers everywhere can rejoice over this healthier option. Unlike other butter or cream-based sauces, cauliflower alfredo sauce only calls for a tablespoon of butter, a quarter cup of parmesan, and a half cup of milk. Basically, you are getting rid of excess calories without sacrificing the delicious taste.
Garlic Mashed Cauliflower
Another typical way to incorporate cauliflower into your diet is by mashing them like potatoes. Pureeing steamed cauliflower will make the same creamy texture, but will fewer calories. If you are new to creating your own healthy recipes, this is a basic recipe that only takes about 15 minutes from start to finish. All you need is two 16-ounce bags of frozen cauliflower, a quarter cup of fresh parsley, a teaspoon of garlic powder (or less), and a tablespoon of light butter. That recipe makes four delicious servings of garlic mashed cauliflower.
Your search for a perfectly-portioned snack is over thanks to this healthy treat. You start this cauliflower recipe by pan frying two tablespoons of extra virgin olive oil before baking up some crispy fritters. You do have to do a little prep work and cooking for almost an hour, but it’s worth it. Your guests probably won’t even realize how healthy these delicious appetizers are as you all watch the big game.
Cauliflower Burnt Rice
Did you know that one cooked cup of white rice is about 200 calories? This healthy white vegetable is the perfect alternative. Not only does it look like rice and yield the same texture, but you can toss in scrumptious flavors like cilantro, garlic, coriander, and lime juice to counter the sometimes-bitter taste of cauliflower. You will get your fill with this tasty side dish without feeling guilty about your diet.
Roasted Cauliflower Soup
Who doesn’t love a hot, thick soup on a rainy afternoon? You can puree cauliflower into a yummy lunch. If you want to add some flavor, a touch of leeks will do the trick. Stir in a splash of heavy cream to create a consistency that you prefer. This healthy cauliflower recipe is considered a beginner level and takes around 40 minutes to make. Give it a try, and you might surprise yourself.
Cauliflower Spinach Lasagna
Impress your dinner date with this delectable lasagna. The combination of spinach and cauliflower create a delicious twist to this traditional pasta. Toss in bell peppers to add a depth of flavor. Do not let the idea of homemade lasagna seem daunting to you; it only takes around 15 minutes of prep time and the oven does the rest.