5 Delicious Cauliflower Recipes You Have to Try

Cauliflower is having a moment. With its versatile texture and mild flavor, it's a fantastic vegetable for a variety of dishes, from vegan alternatives to comfort foods. Here are five delicious cauliflower recipes that you simply must try, each with its unique twist and health benefits:

Cauliflower Fried Rice

A healthier take on the traditional Chinese dish, cauliflower fried rice is a game-changer for those looking to cut back on carbs without sacrificing flavor:

• Ingredients:
• 1 head cauliflower, grated into rice-sized pieces
• 1 cup mixed vegetables (carrots, peas, onions, bell peppers)
• 2 eggs, lightly beaten
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 2 green onions, chopped
• 1 tablespoon sesame oil
• Salt and pepper to taste
• Steps:
• Pulse the cauliflower in a food processor until it resembles rice grains.
• Heat a skillet or wok over medium-high heat, add sesame oil, and sauté the vegetables until they’re slightly tender.
• Push the vegetables to one side, add the eggs to the other side, and scramble them. Once cooked, mix with vegetables.
• Add cauliflower “rice,” soy sauce, salt, and pepper. Stir-fry until cauliflower is tender but still has a bite to it.
• Finish with a sprinkle of green onions.

🥦 Note: Grate the cauliflower just before cooking for the best texture; keep it fresh and prevent oxidation.

Whole Roasted Cauliflower

This dish turns cauliflower into the star of the table, with its tender interior and caramelized exterior:

• Ingredients:
• 1 large head cauliflower, leaves removed
• 4 garlic cloves, minced
• ¹⁄₃ cup olive oil
• 1 lemon, zest and juice
• 2 teaspoons smoked paprika
• 2 teaspoons salt
• 1 teaspoon black pepper
• Steps:
• Preheat oven to 350°F (175°C).
• Mix together garlic, olive oil, lemon zest, paprika, salt, and pepper.
• Brush the mixture over the entire cauliflower, including under the leaves.
• Place cauliflower on a baking sheet, cover with foil, and roast for 1 hour.
• Remove the foil, increase oven temperature to 400°F (200°C), and roast for an additional 30 minutes or until browned.
• Squeeze lemon juice over the cauliflower before serving.

Cauliflower Mac and Cheese

Transforming traditional mac and cheese into a cauliflower sensation, this recipe is creamy, cheesy, and lower in carbs:

• Ingredients:
• 1 large head cauliflower, cut into florets
• 2 cups cheese sauce (homemade or store-bought)
• ¹⁄₄ cup breadcrumbs (optional)
• 2 tablespoons butter
• 1 tablespoon mustard
• Salt and pepper
• Steps:
• Boil cauliflower until tender but not mushy. Drain.
• Prepare cheese sauce; if making from scratch, start with a roux, then add milk and cheese.
• Mix the sauce with mustard, then pour over cauliflower.
• If using breadcrumbs, melt butter, toss with crumbs, and sprinkle over the top.
• Bake at 375°F (190°C) for about 20 minutes until bubbly and golden on top.

Cauliflower Buffalo Wings

Spice up your life with these cauliflower buffalo “wings,” perfect for game day or any day you crave something spicy and indulgent:

• Ingredients:
• 1 head cauliflower, cut into bite-sized florets
• ³⁄₄ cup all-purpose flour
• ³⁄₄ cup water or non-dairy milk
• 2 teaspoons garlic powder
• 1 teaspoon paprika
• 1 cup buffalo sauce
• 2 tablespoons melted butter
• Blue cheese or ranch dressing for serving
• Steps:
• Preheat oven to 450°F (230°C).
• Whisk together flour, garlic powder, paprika, water or milk until smooth. Dip florets, shake off excess, and place on a baking sheet.
• Bake for 10 minutes, then flip and bake for another 10 minutes.
• Toss baked cauliflower in buffalo sauce mixed with melted butter.
• Return to oven and bake for another 15 minutes or until crispy.
• Serve with blue cheese or ranch dressing.

Cauliflower Steaks

A vegetarian main course that doesn’t feel like an afterthought; these cauliflower steaks are substantial and satisfying:

• Ingredients:
• 1 large head cauliflower
• 3 tablespoons olive oil
• 2 teaspoons garlic powder
• 1 teaspoon smoked paprika
• 1 teaspoon salt
• ¹⁄₂ teaspoon black pepper
• Fresh herbs like parsley or cilantro, for garnish
• Steps:
• Slice cauliflower into 1-inch thick steaks.
• Mix together oil, garlic powder, paprika, salt, and pepper. Brush onto both sides of the steaks.
• Preheat oven to 400°F (200°C). Sear steaks in a hot skillet for about 2-3 minutes on each side.
• Transfer steaks to oven and bake for 15-20 minutes or until tender.
• Garnish with fresh herbs.

From these delectable recipes, cauliflower proves its versatility, providing not just a low-carb alternative but also a rich canvas for flavor and texture. Whether you're looking for a healthier twist on comfort foods or new ways to enjoy this humble vegetable, these dishes offer something for everyone. They're perfect for meal prep, dinner parties, or simply when you crave a plant-based meal with a punch of flavor.

Can I prepare any of these dishes ahead of time?

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Yes, most of these recipes can be prepared in advance. You can cook the cauliflower fried rice, mac and cheese, and wings in advance, storing them in an airtight container for up to 3 days in the refrigerator. Reheat when ready to serve. Whole roasted cauliflower and steaks are best served fresh but can be partially prepared by seasoning or marinating the cauliflower ahead of time.

What can I substitute for soy sauce in these recipes?

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For a soy-free option, try using coconut aminos or tamari, which are both gluten-free. If you’re avoiding both soy and gluten, you can use a dash of fish sauce or simply season with salt and pepper for a savory touch.

How can I ensure my cauliflower stays fresh?

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Store cauliflower in the refrigerator in a perforated plastic bag. To prolong freshness, remove the leaves and keep it stem-side down in a bowl of water in the fridge. Change the water every couple of days. Using this method, cauliflower can last up to a week.