Crazy for Cauliflower! 26 Healthy Cauliflower Recipes + Cauliflower Nutrition 101

Whether you’re knee deep in the cauliflower craze, or just wading in, you’ll love these 26 creative and healthy cauliflower recipes. All the recipes are gluten free, and many are vegan, vegetarian, grain free, or low carb. I promise you-there’s something delicious for everyone!

Just in case you haven’t gotten the memo {yet!}, healthy cauliflower recipes {as in “rice”, “pizza”, mashed, whole roasted, and more} are ALL the rage these days!

And, for good reason too…

Why Your Should Eat More Cauliflower + Cauliflower Nutrition 101

1. As a member of the cruciferous veggie family, cauliflower contains potential anti-cancer compounds called glucosinolates. Although studies to date have been mixed, some research has shown a reduced risk of prostate, colorectal, lung, and breast cancers with greater intakes of cruciferous vegetables.
2. Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6, plus it’s a good source of fiber to help promote digestive health. As an added bonus, because cauliflower, and other cruciferous veggies, are rich in sulforaphane, they may help kill H. Pylori, the bacteria responsible for peptic ulcers and most gastric cancers.
3. Not only should you EAT THE RAINBOW, you also should be eating THE CLOUDS! These are the humble “superfoods”, including onions, shallots, mushrooms, and CAULIFLOWER that are a delicious and inexpensive way for you to boost the nutrient value of your meals.
4. Cauliflower is a blank slate {taste wise}, ready and waiting for you to put your culinary genius to work! Need ideas to get those creative juices flowing? Let’s get straight to the recipes!

Thanks so much for my registered dietitian and healthy food blogger friends for sharing their delicious recipes and photos! All of the recipes are gluten-free, plus you will find lots of options for every taste and diet, including vegan {noted with a V}, vegetarian {noted with Veg}, low carb, and paleo. Enjoy!

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HEALTHY CAULIFLOWER RECIPES

Healthy Cauliflower Recipes: Riced Cauliflower

1. Spanish Style Cauliflower Rice ~ RD Delicious Kitchen
2. Veggie Cauliflower Fried Rice w/ Crispy Tofu {Veg, GF}~ Nutritioulicious
3. Cauliflower Cranberry Superfood Salad {V, GF} ~ The Nutrition Adventure
4. Curried Cauliflower Rice {V, GF} ~ Chard in Charge
5. Lemon Asparagus Cauliflower Rice {V, GF} ~ Food, Pleasure, & Health
6. Broccoli & Cauliflower Rice Quiche {Veg, GF} ~ Hungry Hobby
7. Bacon Mushroom Cauliflower Risotto {GF} ~ The Every Kitchen

Healthy Cauliflower Recipes: Cauliflower Pizza, Cauliflower Breadsticks, & Cauliflower Soup

1. Cheesy Cauliflower Bread Sticks w/ Marinara Dipping Sauce {V, GF} ~ The Spicy RD
2. Creamy Roasted Cauliflower Soup w/ Crispy Bacon {GF} ~ Jenny Shea Rawn
3. Clean Eating Cauliflower Soup {V, GF} ~ Food Confidence
4. Mexican Cauliflower Pizza {Veg, GF} ~ Avocado a Day Nutrition
5. Roasted Vegetable Pizza w/ Cauliflower Pizza Crust {V option, GF} ~ Nourished by Nutrition
6. Creamy Cauliflower Soup w/ Pistachio Harissa Pesto {V, GF} ~ The Spicy RD

Healthy Cauliflower Recipes: Baked, Mashed, & Roasted Cauliflower

1. Creamy Olive Oil Mashed Potatoes & Cauliflower {V, GF} ~ Mom’s Kitchen Handbook
2. Cauliflower Steaks w/ White Beans {V option, GF} ~ Meal Makeover Moms
3. Everything Bagel Roasted Cauliflower {V, GF} ~ Holley Grainger
4. Vegan Cauliflower Mash {V, GF} ~ Whole Living Lauren
5. Healthy Baked Buffalo Cauliflower w/ Ranch Dip {V, GF} ~ Sharon Palmer
6. Vegan Cauliflower Mash Bowls {V, GF} ~ The Lean Green Bean

 More Creative Healthy Cauliflower Recipes

1. Roasted Cauliflower, Potatoes & Brussels Spouts w/ Hazelnuts {Veg, GF} ~ The Spicy RD
2. Low Carb Cauliflower Breakfast Skillet Casserole {GF} ~ Love & Zest
3. Smoked Cauliflower, Chickpea, and Kale Shakshuka {Veg, GF} ~ Katie Cavuto
4. Cauliflower Pancakes {Veg, GF} ~ Real Food, Real Deals
5. Cauliflower & Chickpea Curry {V, GF} ~ Homemade Nutrition
6. Cajun Cauliflower Bites {V option, GF} ~ Shaw’s Simple Swaps
7. Kung Pao Cauliflower Chicken {Keto, GF} ~ 80 Twenty Nutrition

Let’s chat!

Have you jumped on the cauliflower trend yet? What’s your favorite way to eat cauliflower? If your NOT eating cauliflower, why not? Which of these cauliflower recipes will you try first???

If you enjoyed this post & recipe I’d love for you to share it! Thanks so much for your support in helping me spread the word that healthy IS delicious!

Does your diet need a DELICIOUS re-boot? Click here to learn more about my nutrition coaching services and healthy cooking classes!

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EA Stewart

Hi There! I’m EA, a registered dietitian nutritionist (RDN) in sunny San Diego. I create easy, DELICIOUS gluten free recipes & low FODMAP recipes for a wide variety of diets: anti-inflammatory, low carb, Mediterranean, paleo, vegan, vegetarian, & more. I offer nutrition coaching for wellness nutrition, digestive health (celiac disease, IBS, IBD, SIBO), autoimmune disease, & healthy aging. Learn more about my nutrition philosophy and my nutrition coaching services, sign up for my newsletter, or get in touch~I’d love to connect with you!

Thanks so much for sharing!