21 Healthy Cauliflower Recipes + Cauliflower Nutrition 101
21 healthy cauliflower recipes for every craving, from cauliflower rice to buffalo bites. Plus, why cauliflower is so good for you.
Cauliflower is one of those veggies that usually doesn’t excite me at first, but once I eat it, I always want more. Its beauty lies in its adaptability from humble veg into creamy soup, cheesy breadsticks, or a low-carb swap for rice. And let’s not forget the power of a crispy cauliflower crust-the only way I can get my mom, a non-veggie eater, to eat cauliflower.
So, today, I’m taking the opportunity to convince you to add more cauliflower into your diet. First, I’ll share the recipes. Then, I’ll put on my dietitian’s hat and give you all the health reasons you should eat more cauliflower.
Healthy Cauliflower Recipes
All of these healthy cauliflower recipes are also gluten-free.
Cauliflower Rice Recipes
- Cauliflower Cranberry Superfood Salad
- Vegan Cauliflower Fried Rice
- Broccoli & Cauliflower Rice Quiche
- Low Carb Cauliflower Risotto
- Lemony Shrimp, Asparagus, & Cauliflower Rice
Cauliflower Soup, Breadsticks, & Pizza
- Creamy Cauliflower Soup w/ Pistachio Harissa Pesto
- Cheesy Cauliflower Breadsticks w/ Marinara Dipping Sauce
- Clean Eating Cauliflower Soup
- Mexican Cauliflower Pizza
- Roasted Vegetable Pizza w/ Cauliflower Pizza Crust
Baked, Mashed, & Roasted Cauliflower
- Roasted Cauliflower, Potatoes & Brussels Spouts w/ Hazelnuts
- Creamy Olive Oil Mashed Potatoes & Cauliflower
- Vegan Cauliflower Mash
- Healthy Baked Buffalo Cauliflower w/ Ranch Dip
- Cilantro Lime Roasted Cauliflower
More Healthy Cauliflower Recipes
- Trader Joe’s Sheet Pan Cauliflower Gnocchi
- Sweet Potato & Cauliflower Chili
- Low Carb Cauliflower Breakfast Skillet Casserole
- Cauliflower Pancakes
- Cheesy Cauliflower Egg Bites
- Cauliflower & Chickpea Curry
- Cajun Cauliflower Bites
P.S. 3 Reasons You Should Eat More Cauliflower + Cauliflower Nutrition
- 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. (1)
- One cup of chopped raw cauliflower has only 23 calories and is an excellent source of vitamin C (67 mg). Plus, each one-cup serving adds 2 grams of fiber to your recommended daily intake of 25+ grams. Cauliflower nutrition, USDA.
- As an added bonus, cruciferous veggies, like cauliflower, may help kill H. Pylori, the bacterium responsible for peptic ulcers and most gastric cancers. (2)
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Yum! I spy at least three recipes that I’ll need to make asap! Your breadsticks look awesome.
I love your phrase “eat the clouds” – so true! Cauliflower is so incredibly versatile, and it seems to have come about only recently that we are inventing new ways to enjoy this uber nutritious vegetable. I love your collection and have happily Pinned (on my Cauliflower is the new black board), Yummed, Flipped, FBd and Tweeted it. Gotta share the cauliflower love
Wow! So many great cauliflower recipes to choose from! Thanks for rounding these up E.A!! and, thank you for including me 😉
Cauliflour is such a versatile vegetable!
So many great ideas!
So many amazing reasons that cauliflower is on trend! Delicious roundup EA – thanks for including my cauliflower fried rice dish!
So many great options!
Such a great round up! YUMMM!
I love this round up! There are so many great recipes. Thank you for including my cauliflower pizza crust.
Thanks so much Jess! Your pizza looks SO good-love how it’s loaded with so many veggies!