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7 Keto Cauliflower Recipes to Satisfy Your Carb Cravings


Looking for keto cauliflower recipes? Well, you’re in luck. Cauliflower is one of the stars of the ketogenic diet. It’s a vegetable crop that belongs to the Brassica species together with broccoli and cabbage.

Due to their unique nutrient profile, Brassica crops are associated with the  prevention of cardiovascular diseases, diabetes, neurodegenerative disorders, and various forms of cancers[*].

Cauliflower is one of the best veggies on keto. It’s extremely versatile and can be prepared in different ways to keep things interesting.

Even better, cauliflower nutrition facts show it’s very low-carb, containing only 2.97 grams net carbs per 100 grams. It’s also supercharged with calcium, iron, magnesium, phosphorus, potassium, and disease-fighting antioxidants, polyphenols, tocopherols, carotenoids, and Vitamins B and C, just to name a few[*][*].

Popular Cooking Techniques to Use With Cauliflower

When it comes to cooking cauliflower, the possibilities are endless. Here are the most common and easiest ways to prepare it. Of course, you can always just eat it raw, too.

Boil Cauliflower

Note that when you boil a head of cauliflower, it loses a percentage of all nutrients (except vitamin B-12) as they seep into the cooking water[*]. Consider using your boiled water as a vegetable stock for your favorite keto soups.

How to Boil Cauliflower

Follow these steps to get the perfect texture when boiling cauliflower:

  1. Fill a large, deep pot with salted water.
  2. Place the whole head of cauliflower inside and bring it to a boil over high heat. You can also opt to toss in chopped florets and stems.
  3. Reduce the heat slightly and cook for about 10 minutes.

Steam Cauliflower

Steaming works better than boiling because it preserves the flavor and nutrients of the cauliflower. You don’t need a steamer. You can steam cauliflower in a pan, steamer basket, or in the microwave. You can also save lots of time and energy and buy frozen cauliflower in a steamable bag.

How to Steam Cauliflower

Follow these simple steps to steam cauliflower on the stove:

  1. Bring about 1/4 inch of water to a boil in a large frying pan.
  2. Add about 1/2 teaspoon fine sea salt and trimmed, cleaned cauliflower florets onto a tray or strainer over the pan of boiling water.
  3. Cover and steam until as tender as you like (about 3 minutes for crisp-tender and up to 8 minutes for completely cooked, soft florets).

Parboiling / Blanching the Cauliflower

When blanching or parboiling, the vegetables are added into boiling water to partially cook the vegetable, and then plunged into ice water to stop the cooking. This is usually a pre-cooking step for veggies that will still be cooked in a dish, such as a baked casserole.

How to Blanch Cauliflower

Blanching cauliflower is an easy process. Just follow this easy process:

  1. Prepare a bowl with ice water in it.
  2. Bring water to a boil, then add the cauliflower pieces. Wait for the water to return to a boil and gently boil for 3 to 5 minutes.
  3. When done to desired crispness or tenderness, remove from the boiling water with a strainer and plunge into the ice bath to stop the cooking.

Flavor Ideas for Cooking Cauliflower 

To perfectly achieve a scrumptious cauliflower meal, you might want to pair it with these spices and seasonings:

  • Cilantro with cloves, cumin, and turmeric
  • Cream and sorrel
  • Curry with vinegar
  • Pine nuts and lime

7 Low-Carb Cauliflower Recipes

You can substitute cauliflower for rice, noodles, and other high-starch veggies or ingredients in your dishes. This makes it a mainstay for faking your favorite high-carb side dish recipes like fried rice, mac and cheese, and even pizza. In fact, most people can’t tell they are low-carb recipes at all.

Enjoy these keto cauliflower recipes and you may find a new favorite.

#1: Easy Low-Carb Cauliflower FrittersLow-carb cauliflower fritter

Dig into this keto cauliflower dish when you’re craving hash browns.

These low-carb cauliflower fritters don’t just taste great, but they also improve energy levels with vitamin B12 and improve blood sugar and heart health through the almond flour. Plus, you get 5 grams of protein per fritter.

#2: Rosemary Cauliflower Mash and Keto GravyKeto cauliflower mash

Who says you can’t have mashed (almost) potatoes on keto? You’ll love this fragrant cauliflower mash when you’re in the mood for the classic comfort food.

This keto mashed cauliflower is very low-carb, light, and so good. The parmesan cheese gives it the perfect cheesy flavor.

#3: Creamy Keto Cauliflower Mac and CheeseKeto cauliflower mac and cheese

Missing pasta? This keto recipe for keto cauliflower mac and cheese can give you the creamy-cheesy taste and texture of mac and cheese without kicking you out of ketosis. You also get a good dose of vitamins C and K and reduce your risk of cancer risk and inflammation. It’s a casserole the entire family will love.

#4: Dairy-Free Cauliflower Keto Pizza CrustDairy-free cauliflower crust

Pizza on keto? Yes, it’s possible and no, it is not a miracle. Dig in and top with your favorite meat and low-carb veggies in this dairy-free cauliflower keto pizza crust.

#5: Loaded Cauliflower Bake
Keto cauliflower bake

When you wish you could sink your teeth into cheesy lasagna or baked macaroni, here you go. Throw this keto-friendly casserole in the oven and before you know it, the smell of bacon and cheese will fill the house — and you’ll be filling your belly with a mouth-watering, low-carb, nutrient-dense meal.

#6: Crispy Skin Salmon With Pesto Cauliflower Rice
Keto cauliflower salmon

Another superstar on the keto diet, salmon is filled with omega-3 fatty acids that improve control of the body’s inflammatory processes, mood, cognition, cellular function, brain, and vision[*]. This crispy skin salmon with pesto cauliflower “rice” is the perfect all-in-one meal.

#7: Shrimp Stir Fry With Baked Cauliflower RiceLow-carb cauliflower shrimp stir fry

Sometimes fitness enthusiasts, bodybuilders, and athletes have to do carb loading. If you ever loaded up on risotto or fried rice, you know the struggle of living without it on keto. This low-carb cauliflower recipe gives you that satisfaction without the carbs. Try this gluten-free main dish that will become one of your favorite keto-friendly meals.

Use the Best Ingredients in Your Keto Cauliflower Recipes

To get the most nutrition from your meals, always choose high-quality ingredients in your meals.

Choose wild-caught seafood, grass-fed beef, and organic produce when possible. When you eat dairy on keto — whether it’s cheddar cheese, sour cream, cream cheese, milk, etc. — always choose grass-fed and organic options if you can.

Cauliflower Is a Clean Vegetable

Another thing to love about cauliflower: it’s clean and doesn’t have to be organic. It has way fewer pesticides than, say, spinach (which is number 2 in the Dirty Dozen)[*].

All the same, source it well. Go to your local farmer’s market for the freshest produce. When you buy farm-fresh cauliflower, it might have bugs in it. But they are easy to get rid of.

To remove any bugs from fresh cauliflower, add about two heaping tablespoons of salt per liter of water. Submerge the cauliflower heads (florets down) for 5 to 10 minutes, then rinse under running water.

The Magic of Low-Carb Cauliflower Recipes 

Give these recipes a try and you’ll never miss the high-carb versions again. Whether you’re new to keto or have been on your keto journey for some time, these meal ideas are sure to satisfy your cravings and macros. With these keto cauliflower recipes, you can indulge in your favorite comfort foods without any guilt or worry.


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