22 Best Cauliflower Recipes for Low-Carb Vegetarian

22 Best Cauliflower Recipes for Low-Carb Vegetarian
22 Best Cauliflower Recipes for Low-Carb Vegetarian

Cauliflower has gained a lot of love in recent years as a low-carb alternative to, well, just about everything. It’s used in pizza crust, rice, mashed potatoes, and even mashed potatoes, but this humble vegetable deserves more than just a carb replacement and deserves to be enjoyed in all its natural glory.

There are many facets to cruciferous vegetables in terms of texture and flavor. It can be crunchy or soft, nutty or sweet, and is packed with vitamins C and K and nutrients like folic acid. The ways it is cooked and eaten are equally varied. Cauliflower can be steamed and blended into a sauce, sliced ​​thick and baked as an eye-catching entrée, fried until crunchy as a party application, stuffed into tacos, tossed in dressings in grain bowls –You know.

Cauliflower is also really an excellent low-carb or plant-based alternative, and you’ll find plenty of ideas to convert it to classic recipes that often call for grains or meat. It absorbs flavors well, so don’t be afraid to go big when it comes to herbs and spices, or try adding it to sauces in your favorite dishes. Think of cauliflower as a culinary blank canvas.

Still not convinced this cool-weather vegetable needs to be added to your regular meal rotation? The following 22 delicious cauliflower recipes will give you good reason. Once you become a big fan of cauliflower, you’ll understand why it really is an any-time vegetable.

Roasted Cauliflower with Lemon Tahini

Courtesy Matt Armendariz

Roasting is one of the easiest yet most delicious ways to prepare cauliflower. The florets caramelize beautifully when cooked in the oven on high heat. They’re delicious on their own with a little salt and pepper, but this recipe takes them up a notch with a nutty lemon tahini dressing. Pro tip: For the best charring results, don’t overcrowd the pan and be sure to use plenty of olive oil.

Whole Roasted Cauliflower with Turmeric and Dates

Priyanka Naik

This recipe makes cauliflower a main dish, perfect as a vegetarian main course at your next dinner party. The whole head is first marinated overnight in a tangy mixture of garlic, ginger, fennel, turmeric and chilli. It’s roasted on low heat until fork tender and served with fluffy spiced basmati rice pilaf.

Tso's Cauliflower

becca jacobs

If you love the sweet, sour, and savory flavors of General Tso’s chicken, you’ll love the vegetarian take on this classic American-Chinese dish. The florets are coated in egg and cornstarch, deep-fried until crispy, and then tossed in a sticky chili-infused Tso’s sauce. So good, you won’t miss the chicken at all.

Cacio e Pepe Roasted Cauliflower

Courtesy Grace Elkus

The beauty of this cacio e pepe-inspired cauliflower dish is its simplicity and versatility. Taking inspiration from the iconic Romano pasta, this recipe calls for roasted cauliflower tossed with butter, freshly ground black pepper, and a generous dose of Pecorino Romano cheese. The caramelized florets come out with crispy slices of cheese and peppers, ready to be served over grain bowls, filled with tacos or eaten straight from the pan.

Charred Cauliflower Soup

Courtesy Ed Harris

Broccoli, potatoes, butternut squash—we love a good vegetable soup, and this vegan soup won’t disappoint. Cauliflower is cooked in a skillet until tender and golden brown and seasoned with thyme, onion and garlic. Coconut milk and vegan butter give it a wonderful creamy texture.

Sheet Pan Korean BBQ Cauliflower with Shiitake Mushrooms, Bok Choy and Cashews

Kathy Barber/Food Stories LLC

Sheet pan meals are the answer to “what’s for dinner?” on a busy weeknight. This hearty veggie recipe is perfect for Meatless Mondays or any other night of the week when you’re craving a tasty, easy meal. Korean BBQ sauce adds umami-centric sweetness to the combo of cauliflower, shiitake, and bok choy, while raw cashews add crunch to every bite.

Ina Garten's Cauliflower Toast

Nathan Congleton / TODAY

Ina Garten calls cauliflower an “underrated vegetable,” but she makes it the star of the show here. Small pieces of vegetables are roasted until tender, then tossed with mascarpone cheese, Gruyere, prosciutto and nutmeg. One quick move under the broiler and everything is browned, bubbly and absolutely irresistible.

Cauliflower Shawarma with Green Tahini

Elena Heatherwick

What’s the secret to giving cauliflower an intense shawarma-style char? Turn up your oven to high. Toss these pieces in pita bread with a slaw of slaw and a vibrant green tahini dressing for a delicious sandwich.

    Spiced Cauliflower Steaks with Pistachios and Cilantro Gremolata

Melissa Kan

These cauliflower steaks will impress with their layers of flavor. The vegetables are first marinated overnight in spices sprinkled with red and black peppercorns, then roasted with onions and garlic and finished with tomato koshumbri and pistachio-cilantro gremolata.

Roasted Crispy Buffalo Cauliflower with Black Buffalo Sauce

Elena Besser

Frying isn’t the only way to add texture to cauliflower. Toss the roasted florets with toasted crumbs for a crunch you’ll linger for. Dip in spicy buffalo sauce for a kick, or if you want something a little more mellow, dip in tahini ranch dressing.


Courtesy Sweet Potato Soul

Crunchy and steaming, this spicy fried cauliflower “chicken” has all the hallmarks of a party appetizer. A double-layered batter gives it great texture, while spices like cayenne and Old Bay, along with nutritional yeast and Dijon mustard, add a rich flavor profile.

Cauliflower Macaroni and Cheese

Nathan Congleton / TODAY

Blend steamed cauliflower into the sauce to boost the vegan power of Siri Daly Macaroni and Cheese. With the creaminess of whole milk and the cheesy flavor of a mix of Monterey Jack and yellow cheddar, this casserole is sure to be a crowd-pleaser, complete with a nutritional boost from the cauliflower.

Spiced Cauliflower Popcorn


Forget the popcorn chicken. Serve a plate of these spiced cauliflower popcorn at your next party and watch them disappear in no time. Coated with almond flour – this makes them gluten free! – With hot spices, these bite-sized popcorn pops come out of the oven crunchy and sizzling.

Vegan Macaroni and Cheese with Cauliflower


Enjoy the creaminess of dairy-free macaroni and cheese. Cauliflower florets and raw cashews not only make the sauce creamy, they also pack vitamins and protein. Don’t skip toasting the breadcrumbs for that much-needed crunch.

Charred Cauliflower with Garlic Tahini and Lemon

Zach Pagano / TODAY

A good sauce can make any vegetable the main attraction, and this recipe features two deliciously different options. The lemony tahini is energizing and fresh, while the garlicky tahini is earthy and nutty—both paired perfectly with the charred cauliflower florets.

Michael Simon's Sicilian Cauliflower

Nathan Congleton / TODAY

Capers, anchovies, pine nuts… the Italian pantry’s all-stars are here to spice up Michael Symon’s Sicilian cauliflower. Thanks to the bright and savory taste of these ingredients, roasted cauliflower is perfect as a side dish to a heavier main course or as a vegetarian main course.

Shrimp Fried Cauliflower Rice

Nathan Congleton / TODAY

Lightning cauliflower replaces rice in this low-carb takeout dish. Shrimp, carrots, and peas are added to this versatile recipe, cooked in a delicious sauce that you can easily customize to use up the inevitable leftover bits and pieces after a week of cooking.

Cauliflower Fried Rice with Kale

Jetson Health

This grain-free side dish doesn’t require a lot of ingredients, but it squeezes a lot of flavor out of everything it’s used in. The leeks are boiled until golden and fragrant, then heated with a teaspoon of curry powder. Best of all, it only takes 15 minutes to make.

Cauliflower Steaks with Lime Yogurt

Samantha Okazaki / TODAY

When served in thick “steak” form, cauliflower makes an amazing main dish—even more so if you can find it in a variety of colors. Aarti Sequeira reaches into her pantry for a seasoning mix of ground cumin, coriander and amchur (dried mango powder). She serves the roasted cauliflower with cool lime yogurt.

    Vegan Alfredo Fettuccine with Creamy Cauliflower Sauce

Tiara Chiaramonte / All day today

You don’t need a ton of ingredients to make this easy creamy vegan fettuccine alfredo. A whole head of cauliflower—leaves and all of it—adds nutrients, while umami-rich vegan Parm and nutritional yeast give it that “cheesy” flavor. Make sure to save some pasta water, it helps to hold everything together.


Food Network

This potato salad includes all the classic summer salads you know and love—mayonnaise, celery, fresh dill—but without the potatoes. But we promise, you won’t miss them when the potatoes are replaced with tender, crisp cauliflower.

Cauliflower Buffalo Bites

Nathan R. Congleton / TODAY

Spicy, crunchy Cauliflower Buffalo Snacks are sure to be a crowd-pleaser, whether you’re serving them as a game day snack, holiday party appetizer, or everyday side dish. Even better, the from-scratch buffalo sauce can be made ahead of time so there’s no rush if you’re preparing for a big celebration.

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