Are you a low-carb lover looking for creative ways to incorporate more veggies into your diet? Look no further! Cauliflower is a game-changer when it comes to keto cooking, and we’re excited to share our top 20 delicious keto cauliflower recipes with you.
From classic comfort foods like mac and cheese and mashed potatoes, to innovative twists on pizza crust and hummus, these mouthwatering dishes are sure to satisfy your cravings. And the best part? They’re all low in carbs and big on flavor!
In this article, we’ll dive into the world of cauliflower recipes that are perfect for a ketogenic diet. Whether you’re a seasoned keto enthusiast or just starting out, you’ll find inspiration for meals that are not only delicious but also healthy and easy to make.
So go ahead, grab your fork, and let’s get started on this culinary journey!
Garlic Parmesan Roasted Cauliflower
A flavorful and aromatic twist on traditional roasted cauliflower, this recipe combines the pungency of garlic with the richness of parmesan cheese.
Ingredients:
– 1 head of cauliflower, broken into florets
– 3 cloves of garlic, minced
– 2 tablespoons olive oil
– 1/4 cup grated parmesan cheese
– Salt and pepper to taste
– Optional: fresh parsley or thyme for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss cauliflower florets with olive oil, garlic, salt, and pepper until well coated.
3. Spread the cauliflower mixture on a baking sheet in a single layer.
4. Roast in the preheated oven for 20-25 minutes or until tender and caramelized.
5. Remove from oven and sprinkle parmesan cheese over the top. Return to oven for an additional 2-3 minutes, or until cheese is melted and bubbly.
Cooking Time: 22-28 minutes
Keto Cauliflower Mac and Cheese
Say goodbye to traditional pasta and hello to a creamy, cheesy cauliflower mac and cheese that’s perfect for the keto lifestyle. This recipe is an easy and delicious way to satisfy your cravings without compromising your diet.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons butter
– 1/2 cup grated cheddar cheese (sharp or extra sharp works best)
– 1/4 cup grated Parmesan cheese
– 1/2 cup heavy cream
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
3. In a large skillet, melt butter over medium heat. Add cauliflower and cook until tender, about 5-7 minutes.
4. In a separate saucepan, combine heavy cream, cheddar cheese, Parmesan cheese, and Dijon mustard. Whisk until smooth.
5. Combine cooked cauliflower and cheese sauce in a baking dish. Top with additional grated cheese if desired.
6. Bake for 15-20 minutes or until golden brown.
Cooking Time: 25-30 minutes
Enjoy your creamy, cheesy keto cauliflower mac and cheese!
Cauliflower Fried Rice
Transform cauliflower into a rice-like side dish that’s perfect for low-carb diets or as a healthy alternative to traditional fried rice. This recipe is quick, easy, and packed with flavor!
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of vegetable oil
– 1 small onion, finely chopped
– 2 cloves of garlic, minced
– 1 teaspoon of grated ginger
– 1 tablespoon of soy sauce
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut into small florets.
2. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
3. Add the chopped onion, garlic, and ginger; cook until the onion is translucent.
4. Add the cauliflower and cook for 5-7 minutes, stirring occasionally, until it resembles rice.
5. Stir in soy sauce and season with salt and pepper to taste.
6. Garnish with chopped scallions if desired.
Cooking Time: 15-20 minutes
Loaded Cauliflower Casserole
This recipe takes the humble cauliflower to new heights by loading it up with cheese, bacon, and scallions. Perfect for a comforting side dish or main course, this casserole is sure to become a family favorite.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons butter
– 1/2 cup grated cheddar cheese
– 1/4 cup grated Parmesan cheese
– 6 slices of cooked bacon, crumbled
– 1/4 cup chopped scallions (green onions)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, melt butter over medium heat. Add cauliflower and cook until tender, about 5-7 minutes.
3. In a separate bowl, mix together cheddar and Parmesan cheese.
4. In a 9×13 inch baking dish, arrange cooked cauliflower in an even layer. Top with bacon, scallions, and cheese mixture.
5. Bake for 20-25 minutes or until the top is golden brown and the casserole is heated through.
Cooking Time: 25-30 minutes
Buffalo Cauliflower Bites
Transform cauliflower into crispy, flavorful bites with a spicy buffalo twist! This recipe is perfect for snackers and party-goers alike.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1/2 cup Frank’s RedHot sauce
– 1/4 cup butter, melted
– 1 tablespoon Worcestershire sauce
– 1 teaspoon garlic powder
– Salt, to taste
– 1 cup breadcrumbs (Panko or regular)
– Vegetable oil, for frying
Instructions:
1. Preheat the oven to 425°F (220°C).
2. In a large bowl, toss cauliflower florets with Frank’s RedHot sauce, melted butter, Worcestershire sauce, garlic powder, and salt until well coated.
3. In a separate bowl, mix breadcrumbs and a pinch of salt.
4. Dip each cauliflower piece into the breadcrumb mixture, pressing gently to adhere.
5. Line a baking sheet with parchment paper and spray with vegetable oil. Arrange breaded cauliflower in a single layer.
6. Bake for 20-25 minutes or until golden brown and crispy.
Cooking Time: 20-25 minutes
Cauliflower Mashed Potatoes
Elevate your side dish game with this innovative recipe that replaces traditional potatoes with cauliflower. This creamy, flavorful alternative is perfect for low-carb dieters or those looking to mix things up.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons butter
– 1/4 cup milk (or non-dairy milk)
– 1 teaspoon salt
– 1/4 teaspoon black pepper
– 1 tablespoon grated cheddar cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove leaves and stem.
3. Cut into florets and pulse in a food processor until it resembles mashed potatoes.
4. In a large skillet, melt butter over medium heat. Add processed cauliflower, salt, and pepper. Cook for 5-7 minutes, stirring occasionally.
5. Stir in milk and cheese (if using). Cook until the mixture is smooth and creamy.
6. Serve hot, garnished with chopped chives or scallions if desired.
Cooking Time: 15-20 minutes
Keto Cauliflower Pizza Crust
A game-changing alternative to traditional pizza crust, this keto cauliflower version is low-carb, gluten-free, and packed with nutrients. With a few simple ingredients and steps, you can enjoy a delicious and healthy pizza night.
Ingredients:
– 1 head of cauliflower
– 2 cups grated Parmesan cheese
– 1/4 cup almond flour
– 1/4 cup coconut oil, melted
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove leaves and stem. Pulse in a food processor until it resembles rice.
3. In a microwave-safe bowl, cook the cauliflower “rice” for 4-5 minutes, stirring every minute, until soft and tender.
4. Allow the cauliflower to cool slightly, then mix with Parmesan cheese, almond flour, melted coconut oil, garlic, salt, and pepper.
5. Transfer the mixture to a baking sheet lined with parchment paper. Shape into a circle or rectangle.
6. Bake for 15-20 minutes or until golden brown.
Cooking Time: 15-20 minutes
Cheesy Cauliflower Breadsticks
A creative twist on traditional breadsticks, this recipe uses cauliflower as the base and adds a rich, cheesy flavor.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 cup grated cheddar cheese
– 1/4 cup grated Parmesan cheese
– 2 tablespoons olive oil
– 1/2 teaspoon garlic powder
– Salt, to taste
Instructions:
1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Pulse cauliflower florets in a food processor until they resemble bread crumbs.
3. In a large bowl, combine processed cauliflower, cheddar cheese, Parmesan cheese, olive oil, garlic powder, and salt. Mix well.
4. Transfer the mixture to the prepared baking sheet and shape into long, thin strips (about 8-10 breadsticks).
5. Bake for 20-25 minutes or until golden brown.
Cooking Time: 20-25 minutes
Cauliflower Tots
Transform cauliflower into crispy, tot-like bites that are perfect as a snack or side dish. This recipe is quick and easy to make, with minimal ingredients and no deep-frying required.
Ingredients:
– 1 head of cauliflower
– 1/2 cup grated cheddar cheese
– 1/4 cup almond flour
– 1 egg
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove leaves and stem.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. In a bowl, combine the processed cauliflower, cheese, almond flour, egg, salt, and pepper. Mix well.
5. Use your hands to shape the mixture into tots (about 1 inch/2.5 cm long).
6. Place the tots on a baking sheet lined with parchment paper. Drizzle with olive oil.
7. Bake for 20-22 minutes, or until golden brown.
Cooking Time: 20-22 minutes
Creamy Cauliflower Soup
A comforting and creamy soup that’s perfect for a chilly evening, this recipe showcases the subtle flavor of cauliflower. With just a few ingredients and simple steps, you’ll be enjoying a delicious and healthy meal in no time.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons butter
– 1 onion, chopped
– 4 cups chicken or vegetable broth
– 1 cup heavy cream or half-and-half
– Salt and pepper to taste
– Optional: nutmeg and garlic powder for added flavor
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Rinse the cauliflower, remove the leaves and stem, and cut it into florets.
3. In a large pot or Dutch oven, melt the butter over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
4. Add the cauliflower florets to the pot and pour in the broth. Bring to a boil, then reduce the heat and simmer for 15-20 minutes, or until the cauliflower is tender.
5. Use an immersion blender or transfer the soup to a blender and puree until smooth.
6. Stir in the heavy cream or half-and-half and season with salt, pepper, and any desired additional flavors.
7. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 25-30 minutes
Cauliflower Hash Browns
Transform cauliflower into a crispy, golden-brown delight that’s perfect as a side dish or topping for your favorite meals.
Ingredients:
– 1 head of cauliflower, broken into small florets
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon paprika
– Salt and pepper to taste
– Optional: 1/4 cup grated cheddar cheese (for an extra burst of flavor)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss cauliflower florets with olive oil, onion, garlic, paprika, salt, and pepper until well coated.
3. Spread the mixture on a baking sheet in a single layer.
4. Roast for 20-25 minutes or until cauliflower is tender and golden brown, stirring occasionally.
5. If using cheese, sprinkle it over the top of the hash browns during the last 5 minutes of roasting.
Cooking Time: 20-25 minutes
Enjoy your delicious Cauliflower Hash Browns!
Keto Cauliflower Stuffing
This keto cauliflower stuffing recipe is a game-changer for those looking to enjoy the flavors of traditional Thanksgiving stuffing without the high carb count. By substituting cauliflower for bread, you’ll get all the same textures and tastes in a grain-free package.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons butter
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried sage
– 1/2 teaspoon poultry seasoning
– Salt and pepper to taste
– 1/4 cup grated cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. In a large skillet, sauté the chopped onion and minced garlic in butter until softened.
5. Add the cauliflower “rice” to the skillet and cook for 5 minutes, stirring frequently.
6. Stir in dried sage, poultry seasoning, salt, and pepper.
7. Transfer the mixture to a baking dish and top with grated cheddar cheese (if using).
8. Bake for 20-25 minutes or until the cauliflower is tender and lightly browned.
Cooking Time: 20-25 minutes
Spicy Cauliflower Popcorn
Elevate your snack game with this addictive Spicy Cauliflower Popcorn recipe! Crispy roasted cauliflower florets get a spicy kick from Korean chili flakes, perfect for munching on while watching your favorite movie or playing video games.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 teaspoon salt
– 1/2 teaspoon black pepper
– 1/4 teaspoon Korean chili flakes (gochugaru)
– 1/4 cup grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and break it into florets.
3. Toss the cauliflower with olive oil, salt, black pepper, and Korean chili flakes until well coated.
4. Spread the cauliflower on a baking sheet in a single layer.
5. Roast for 20-25 minutes or until golden brown and crispy.
6. Sprinkle Parmesan cheese (if using) and toss to combine.
7. Serve warm and enjoy!
Cooking Time: 20-25 minutes
Cauliflower and Bacon Gratin
Elevate your side dish game with this creamy, savory gratin that combines the subtle sweetness of cauliflower with the smoky richness of bacon. Perfect for a weeknight dinner or a special occasion.
Ingredients:
– 1 head of cauliflower, broken into florets
– 6 slices of thick-cut bacon, diced
– 2 tablespoons unsalted butter
– 1/4 cup grated Parmesan cheese
– 1/2 cup heavy cream
– Salt and pepper to taste
– Fresh thyme leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, cook the diced bacon over medium heat until crispy.
3. Remove the cooked bacon from the skillet with a slotted spoon and set aside on paper towels.
4. Add the butter to the same skillet and melt. Add the cauliflower florets and cook for 5 minutes, stirring occasionally.
5. In a separate bowl, whisk together the heavy cream and Parmesan cheese.
6. Transfer the cauliflower mixture to a baking dish and top with the cooked bacon, then pour the cream mixture over the top.
7. Bake for 20-25 minutes or until the top is golden brown and the cauliflower is tender.
Cooking Time: 25 minutes
Cauliflower Rice Pilaf
This flavorful pilaf recipe is a great alternative to traditional rice dishes, featuring cauliflower “rice” cooked with aromatic spices and herbs. It’s perfect for a quick weeknight dinner or as a side dish for your favorite meals.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem. Pulse in a food processor until it resembles rice.
3. Heat olive oil in a large skillet over medium-high heat. Add chopped onion and cook until translucent, about 5 minutes.
4. Add minced garlic, cumin, smoked paprika, salt, and pepper to the skillet. Cook for an additional minute.
5. Stir in the cauliflower “rice” and cook for 5-7 minutes, or until tender and lightly browned.
6. Serve hot, garnished with fresh parsley or cilantro if desired.
Cooking Time: 20-25 minutes
Keto Cauliflower Tortillas
Say goodbye to traditional wheat tortillas and hello to a low-carb, keto-friendly alternative. Made with cauliflower and cheese, these tender and pliable tortillas are perfect for wrapping up your favorite fillings.
Ingredients:
– 1 head of cauliflower
– 1 cup grated cheddar cheese
– 1/4 cup almond flour
– 2 large eggs
– 1/2 teaspoon salt
– Cooking spray or oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. In a bowl, combine the cauliflower “rice”, cheese, almond flour, eggs, and salt. Mix well.
5. Divide the mixture into 6-8 portions, depending on desired tortilla size.
6. Shape each portion into a ball and then flatten slightly into a disk shape.
7. Place the tortillas on a baking sheet lined with parchment paper, leaving space between each one.
8. Spray or brush with cooking oil and bake for 12-15 minutes, or until lightly browned and set.
Cooking Time: 12-15 minutes
Roasted Cauliflower Steaks
Roasted Cauliflower Steaks Recipe
Elevate your vegetable game with this simple yet impressive recipe that brings out the natural sweetness of cauliflower. Roasting cauliflower into thick “steaks” adds a satisfying crunch and depth of flavor.
Ingredients:
– 1 large head of cauliflower
– 2 tbsp olive oil
– 1 tsp garlic powder
– Salt, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Cut the cauliflower into thick “steaks” (about 1-2 inches thick) using a mandoline or sharp knife.
4. Place the steaks on a baking sheet lined with parchment paper, leaving some space between each steak.
5. Drizzle the olive oil over the cauliflower, then sprinkle with garlic powder and salt to taste.
6. Roast in the preheated oven for 20-25 minutes, flipping the steaks halfway through.
7. Remove from the oven when tender and caramelized. Garnish with chopped parsley, if desired.
Cooking Time: 20-25 minutes
Cauliflower Alfredo Sauce
This creamy sauce is a game-changer for low-carb dieters and cauliflower enthusiasts alike. With just a few simple ingredients, you can create a rich and indulgent Alfredo sauce that’s perfect for pasta, vegetables, or as a dip.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons butter
– 2 cloves garlic, minced
– 1 cup grated Parmesan cheese
– 1/4 cup heavy cream
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. In a large skillet, melt the butter over medium heat. Add garlic and sauté for 1-2 minutes.
5. Add the processed cauliflower “rice” to the skillet and cook for 5-7 minutes, stirring frequently.
6. Stir in Parmesan cheese and heavy cream until smooth. Season with salt and pepper to taste.
7. Simmer for an additional 2-3 minutes or until sauce has thickened slightly.
Cooking Time: 15-20 minutes
Cauliflower and Cheese Fritters
Transform cauliflower into crispy, cheesy bites with this easy-to-make recipe. Perfect as an appetizer or snack, these fritters are sure to please.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 cup grated cheddar cheese
– 1/2 cup all-purpose flour
– 1/4 teaspoon paprika
– 1/4 teaspoon garlic powder
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 egg, lightly beaten
– Vegetable oil for frying
Instructions:
1. Preheat the oil in a deep frying pan to 350°F (180°C).
2. In a bowl, mix together cauliflower florets, flour, paprika, garlic powder, salt, and pepper.
3. Add grated cheese and stir until well combined.
4. Beat in the egg until the mixture is sticky.
5. Using a spoon, drop small amounts of the mixture into the hot oil, about 1/4 cupfuls.
6. Fry for 2-3 minutes on each side, or until golden brown.
7. Remove from oil with a slotted spoon and drain on paper towels.
Cooking Time: 10-12 minutes
Keto Cauliflower Hummus
This creamy dip is a game-changer for keto enthusiasts, offering a delicious and healthy alternative to traditional hummus. By substituting cauliflower for chickpeas, we’ve reduced the carb count while maintaining the rich, savory flavor you know and love.
Ingredients:
– 1 head of cauliflower
– 1/4 cup mayonnaise
– 1/4 cup Greek yogurt
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon salt
– 3 tablespoons olive oil
– 1/4 cup chopped fresh parsley
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove leaves and stem. Cut into florets.
3. Toss cauliflower with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
4. Allow the cauliflower to cool slightly. Then, blend in a food processor with mayonnaise, yogurt, garlic, lemon juice, and parsley until smooth.
5. Serve warm or at room temperature. Enjoy!
Cooking Time: 25 minutes
Summary
Get ready to fall in love with the versatility of cauliflower! This article presents 20 mouthwatering keto recipes that transform this low-carb superfood into a variety of tasty dishes. From savory Garlic Parmesan Roasted Cauliflower to creamy Cauliflower Mashed Potatoes, and from crispy Cauliflower Fried Rice to cheesy Cauliflower Pizza Crust, there’s something for every keto lover. Discover innovative ways to use cauliflower in place of traditional ingredients, and indulge in the rich flavors and textures of these 20 delicious recipes.
