22 Healthy Cauliflower Recipes + Cauliflower Nutrition 101

Whether you’re knee-deep in the cauliflower craze or just wading in, you’ll love these 22 creative and healthy cauliflower recipes. All the recipes are gluten-free; 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, they may help kill H because cauliflower and other cruciferous veggies are rich in sulforaphane. Pylori is the bacteria responsible for peptic ulcers and most gastric cancers.
3. Not only should you EAT THE RAINBOW, but 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 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 to my registered dietitian and healthy food blogger friends for sharing their delicious healthy cauliflower recipes and photos! All of the recipes are gluten-free, plus you will find many options for every taste and diet, including vegan {noted with a V}, vegetarian {noted with Veg}, low carb, and paleo. Enjoy!

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. Lemon Asparagus Cauliflower Rice {V, GF} ~ Food, Pleasure, & Health
5. Broccoli & Cauliflower Rice Quiche {Veg, GF} ~ Hungry Hobby
6. 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. Clean Eating Cauliflower Soup {V, GF} ~ Food Confidence
3. Mexican Cauliflower Pizza {Veg, GF} ~ Avocado a Day Nutrition
4. Roasted Vegetable Pizza w/ Cauliflower Pizza Crust {V option, GF} ~ Nourished by Nutrition
5. 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. Everything Bagel Roasted Cauliflower {V, GF} ~ Holley Grainger
3. Vegan Cauliflower Mash {V, GF} ~ Whole Living Lauren
4. Healthy Baked Buffalo Cauliflower w/ Ranch Dip {V, GF} ~ Sharon Palmer
5. 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. Cauliflower Pancakes {Veg, GF} ~ Real Food, Real Deals
4. Cauliflower & Chickpea Curry {V, GF} ~ Homemade Nutrition
5. Cajun Cauliflower Bites {V option, GF} ~ Shaw’s Simple Swaps