Who would have thought that cauliflower with its simple, inconspicuous white flowers would become one of the sexiest vegetables of the 21st century? Just check out the menu at a creative, plant-friendly restaurant and you’ll find cauliflower steaks, cauliflower salads, and around a million versions of cauliflower rice bowls.
“Cauliflower has become popular not only for its many nutritional benefits, but also because it’s really versatile – there are so many ways to use it in the kitchen,” said Kara Lydon, RD, a Boston-based nutritionist. Food blogger and author of Nourish Your Namaste. “Plus, more and more people are going plant-based, and cauliflower is a really easy substitute for animal-based ingredients.”
Cauliflower is both low-calorie (just 29 calories per 1 cup serving) and packed with nutrients, like all cruciferous vegetables (a category of slightly bitter-tasting vegetables that includes broccoli, Brussels sprouts, kale, cabbage, arugula, and collard greens). “It’s high in fiber, choline (an essential nutrient for brain health), and antioxidants, including vitamin C,” explains Lydon. It’s also high in vitamin K, which is important for building strong bones.
The trendiest way to eat cauliflower these days is to turn it into a vitamin-rich version of rice. Lydon recommends doing this by cutting it into florets and giving it a quick pulse in the food processor. Cauliflower puree can also be used as a healthier substitute for mashed potatoes, and cauliflower can even serve as a secret ingredient in a gluten-free alternative for a pizza crust. The texture and bite of cauliflower flowers also make it a popular plant-based alternative for chicken wings and steak.
Then there’s the simple but delicious way to make the white treat: “My favorite way to make cauliflower is to simply roast it in the oven with olive oil and spices,” says Lydon. “It’s subtly sweet and with a little nutty flavor.”
Are you ready to get creative with these all-star vegetables? Check out dozen of must-have, healthy cauliflower recipes below:
If you want the chewy, meaty taste of a steak salad but don’t want to harm cows, try this delicious salad made with cauliflower slices roasted with za’atar spices.
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For a surprisingly delicious way to spice up your pizza, top it with cauliflower, leek, and a dash of red chili. (A quarter of the cake costs less than 400 calories!)
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Who says you have to eat meat to enjoy flavorful grill wings? Cauliflower is the perfect shape and texture to replace chicken wings in Lydon’s favorite finger-licking snack recipe.
Get the recipe from Kara Lydon Nutrition »
If you want to add more cauliflower to your repertoire but aren’t ready to make it the main event, you can always shred it into small, couscous-like pieces and add a delicious protein like this paprika-flavored shrimp.
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A large old take-out container of fried chicken rice is a Sunday night staple. Make it healthier by making it in your own kitchen and using rice cauliflower as a delicious base.
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This simple but delicious dish combines garlic, protein-rich salmon with roasted cauliflower (doused with olive oil and of course lots of salt and pepper). Try it for a quick but satisfying weekday meal.
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There’s nothing quite like a sheet pan recipe to make cooking easier. This is loaded with classic Indian flavors: Tikka Masala Sauce, Garam Masala, coriander and yogurt for a satisfying preparation of egg whites and vegetables.
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Swapping cauliflower for some (read: not all!) Potatoes in this mash is an easy way to smuggle in additional nutrients. This recipe also swaps cream for antioxidant-rich olive oil. Oh, and sprinkle some grated parmesan cheese for that extra cheesy goodness.
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A large bowl of Fettuccine Alfredo can warm you up on a cold night. This plant-based version replaces the high-calorie butter and cream with olive oil, pureed cauliflower, and nutritional yeast (a vegan staple that replaces regular cheese).
Get the recipe from Good Housekeeping »
This traditional Indian cauliflower and potato dish is easy to prepare and filled with delicious flavors. Serve over any cereal for a hearty vegan main course.
Get the recipe from Delish »
This hearty, low-carb filling, substituting cauliflower for bread, is so addicting you won’t want to wait until Thanksgiving to devour it.
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One of the classic preparations of cauliflower is a creamy soup. This simple recipe delivers a bold taste thanks to a healthy dose of garlic and thyme.
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If you’re trying to cut carbs but still crave your plump and cheesy childhood favorite, this take on a classic baked mac and cheese replaces the elbow noodles with cauliflower. Who knew?
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Mix the nuttiness of cauliflower with the sweetness of apples in this healthy and delicious variant of hash browns. Stack them on top of a green salad for a delicious lunch.
Get the recipe from Floating Kitchen »
This crispy, gluten-free pizza crust is made from just four ingredients: cauliflower, flaxseed, rice flour, and chickpea flour. Top it with your favorite vegetables for a weekday indulgence.
Get the recipe from Simple Vegan Blog »
They’ll get everyone in the house – from the pickiest kids to the most carnivorous meat eaters – to put those spicy grill nuggets in their mouths. Make sure you keep a secret stash for yourself.
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Make your cauliflower rice game even finer with this elegant risotto. The luxury ingredients include coconut cream and truffle oil. Are you salivating already?
Get the recipe from Every Last Bite »
Two vegan powerhouses – canned cauliflower and chickpeas – star in this dish, with a spicy Sriracha sauce providing excellent support. Best of all, it only takes 30 minutes, which makes it an ideal weekday indulgence.
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This vegetarian version of the popular shrimp dish is great as finger food the next time you have a party. But who needs a party? Just bake a batch for yourself. Pass the sweet chili sauce.
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You’ve now seen cauliflower take the place of steak, chicken wings, and shrimp – so burgers must be next on the list! This delicious, meat-free burger is made from cauliflower, quinoa, almond blossoms and lots of spices, topped with avocado and red cabbage.
Get the recipe from Sweet Peach Chef »
As proof that cauliflower is the most versatile vegetable in town because of its neutral, creamy taste, this tasty-looking chocolate shake is made from diced cauliflower, chocolate protein, and almond milk (along with a few other secret ingredients) mixed with ice cream.
Get the Recipe from Eating Bird Food »
These decadently cheesy hash browns swap out the potatoes and swap in the cauliflower – they go great with eggs for breakfast or as a side dish for dinner. Seriously, you want to eat these anytime of the day.
Get the recipe from Well Plated »
This particularly crispy, oven-baked cauliflower dish has so many tempting flavors (sesame! Pomegranate! Orange! Lime! Ginger! Honey!) That our mouths water if we just type in this phrase.
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This salad is a real eye-catcher – curry-flavored cauliflower, sweet potatoes and chickpeas are stacked with cashew nuts, raisins and coriander and then topped with a raised yogurt dressing.
Get the recipe from Well Plated »
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