Enjoy cauliflower in dips, as “wings” or “rice,” or simply roasted to perfection in these tasty recipes.
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Who knew that cauliflower—with its plain, unassuming white florets—would become one of the sexiest vegetables of the 21st century? Just look at the menu of any creative, plant-friendly restaurant, and you’ll find cauliflower steaks, cauliflower salads, and about a million versions of cauliflower rice bowls.
“Cauliflower has become so popular not only because of its many nutritional benefits, but because it’s really versatile—there are so many ways to use it in the kitchen,” says Kara Lydon, R.D., a Boston-based dietitian, food blogger, and author of Nourish Your Namaste. “Also, more and more people are going plant-based, and cauliflower makes a really easy substitute for animal-based ingredients.”
Cauliflower is both low in calories (just 29 calories per 1-cup serving) and jam-packed with nutrients, like all cruciferous vegetables (a category of slightly bitter-tasting veggies that includes broccoli, Brussels sprouts, kale, cabbage, arugula, and collard greens). “It’s high in fiber, choline (an essential nutrient for brain health), and antioxidants including vitamin C,” Lydon explains. It’s also rich in vitamin K, which is important for building strong bones.
The trendiest way to eat cauliflower these days is to turn it into a vitamin-rich version of rice. Lydon recommends you do this by cutting it into florets and giving it a quick pulse in the food processor. Mashed cauliflower also can also be used as a healthier replacement for mashed potatoes, and cauliflower can even serve as the secret ingredient in a gluten-free alternative for a pizza crust. The texture and bite of cauliflower florets also make it a popular plant-based alternative for chicken wings and steak.
Then, there’s the simple-but-delicious route to prepare the white treat: “My favorite way to prepare cauliflower is to simply roast it in the oven with olive oil and spices,” says Lydon. “It’s subtly sweet and with a little nutty flavor.”
Ready to get creative with this all-star veggie? Check out dozens of must-try, healthy cauliflower recipes below:
1
Roasted Cauliflower “Steak” Salad
If you want the chewy, meaty flavor of a steak salad, but don’t want to harm any cows, try this tasty salad, featuring slices of cauliflower roasted with zesty za’atar spices.
Get the recipe from Prevention »
2
Instant Pot Buffalo Cauliflower Wing Dip
Lydon says this zingy, cheesy, ranch-flavored dip is one of her most popular cauliflower recipes—and if you have an Instant Pot, you can make it in minutes. (A perfect game-day snack!)
3
Roasted Cauliflower and Red Chile Pizza
For a surprisingly delicious way to pep up your pizza, top it with cauliflower, leeks, and a little kick of red chile. (A fourth of the pie will run you under 400 calories!)
Get the recipe from Prevention »
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4
Harissa Cauliflower Wings
Who says you need to eat meat to enjoy spicy barbecue wings? Cauliflower has the perfect shape and texture to replace chicken wings in Lydon’s recipe for the favorite finger-licking snack.
5
Cauliflower Couscous With Paprika Shrimp
If you want to add more cauliflower to your repertoire but aren’t ready to make it the main event, you can always pulse it into small, couscous-like bits, and add a tasty protein, like this paprika-flavored shrimp.
Get the recipe from Prevention »
6
Roasted Cauliflower With Cranberry Vinaigrette
This delish side dish gets a touch of sweetness from dried cranberries and raisins, plus a crunchy kick of almonds.
Get the recipe from Prevention »
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7
Chicken With Cauliflower Fried Rice
A big old takeout container of chicken fried rice is a Sunday night staple. Make it healthier by making it in your own kitchen, and using riced cauliflower as the delicious base.
Get the recipe from Prevention »
8
Seared Salmon With Roasted Cauliflower
This simple but delicious dish pairs garlicky, protein-rich salmon with roasted cauliflower (doused in olive oil and plenty of salt and pepper, of course). Try it for a fast but satisfying weeknight meal.
Get the recipe from Prevention »
9
Sheet Pan Chicken Tikka With Cauliflower and Chickpeas
There’s nothing like a sheet pan recipe to make cooking easy. This one is loaded with classic Indian flavors: tikka masala sauce, garam masala, cilantro, and yogurt for a satisfying protein and veggie-packed meal prep.
Get the recipe from Prevention »
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10
Cauliflower and Potato Mash
Swapping in cauliflower for some (read: not all!) of the potatoes in this mash is an easy way to sneak in extra nutrients. This recipe also swaps cream for antioxidant-rich olive oil. Oh, and sprinkle on some grated Parmesan for that extra cheesy goodness.
Get the recipe from Prevention »
11
Cauliflower Alfredo
A rich bowl of fettuccine Alfredo can warm you up on a cold night. This plant-based version replaces the calorie-heavy butter and cream with olive oil, puréed cauliflower, and nutritional yeast (a vegan staple that replaces regular cheese).
12
Aloo Gobi
This traditional Indian dish, starring cauliflower and potatoes, is easy to make and packed with mouth-watering flavors. Serve over any grain for a hearty vegan entree.
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13
Best-Ever Cauliflower Stuffing
This savory, low-carb stuffing—which replaces bread with cauliflower—is so addictive that you won’t want to wait until Thanksgiving to gobble it up.
14
Best-Ever Cauliflower Soup
One of cauliflower’s classic preparations is in a creamy soup. This simple recipe delivers hefty flavor, thanks to a healthy dose of garlic and thyme.
15
Keto Mac and Cheese
If you’re trying to cut down on carbs but are still craving your thick-and-cheesy childhood favorite, this version of a classic baked mac and cheese replaces the elbow noodles with cauliflower. Who knew?
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16
Chimichurri Cauliflower Steak
This veggie-based “steak” made with classic Argentine flavors is sure to impress your vegetarian dinner guests (and a few of the meat-eaters, too!).
17
Cauliflower Apple Fritters
Mix the nuttiness of cauliflower with the sweetness of apples in this healthy and tasty variation on hash browns. Pile them on top of a green salad for a delicious lunch.
18
Vegan Cauliflower Pizza Crust
This crispy, gluten-free pizza crust is made from just four ingredients: cauliflower, flax seed, rice flour, and chickpea flour. Top it with your favorite veggies for a weeknight treat.
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19
Crispy BBQ Beer-Battered Cauliflower Nuggets
You’ll get everyone in the house—from the pickiest children to the most carnivorous meat-eaters—to pop these tangy BBQ nuggets in their mouth. Make sure you save a secret stash for yourself.
20
Mashed Cauliflower Shepherd’s Pie
In this version of the classic family-size entree, cauliflower is mashed up instead of potatoes. To make this vegetarian, simply swap the ground beef for lentils or plant-based crumbles.
Marisa Cohen
Deputy Editor
Marisa Cohen is an editor in the Hearst Lifestyle Group’s Health Newsroom, who has covered health, nutrition, parenting and culture for dozens of magazines and websites over the past two decades.
