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Cauliflower Recipes: Low Carb and Delicious

Stephanie loves trying out new recipes and sharing family favorites!

Cauliflower: the Other White Vegetable

I'm thinking that cauliflower needs a new ad campaign. Like the advertisements for pork in the 1990s, cauliflower could stand as "the other white vegetable."

That's right - replacing white potatoes with cauliflower has been a trick of Atkins dieters and others looking to cut calories and trim their waistlines for quite some time. It is also a relatively easy vegetable to introduce to sensitive palates. Cauliflower doesn't have a strong "veggie" taste, and its the perfect foil for dips and spreads from ranch dressing to spicy hummus.

Cooked cauliflower is especially versatile and low calorie (by itself - bread crumbs, butter and cheese make it taste even better, though). Its texture is pleasing, and the fiber in the vegetable is filling. Its easy to sneak into casseroles and side dishes to take the place of more calorie- and carb-dense foods such as potatoes.

Its fairly easy to grow your own cauliflower in a vegetable garden, and its affordable year round at the grocery store. For less than $3, you can have a nice, fresh head of cauliflower!

Fresh, healthy cauliflower for your recipes

Fresh, healthy cauliflower for your recipes

Cauliflower Recipe Book

Cauliflower Mash Recipe

This recipe is super easy, very tasty and even though it does include some potatoes, the calorie and carb count is cut down by using cauliflower, as well. Reduce the fat content by using low-fat cheese and reducing the amount from 1.5 cups to 3/4 cup.  To make this completely low-carb, eliminate the potatoes and increase the amount of cauliflower to 2 pounds.

Cauliflower Mash is a super side dish for families and potlucks. Kids won't even know that they are trying a new vegetable...


  • 1 pound russet potatoes, peeled and chopped into 2-inch cubes
  • 1/2 pound cauliflower (about 1/2 head), trimmed into florets
  • 1/2 c. chopped yellow onion
  • 1 T butter
  • 2 T olive oil
  • 2 eggs, beaten
  • 1 1/2 c. grated Swiss cheese (cheddar cheese is also delicious - try my favorite brand Tillamook cheese)
  • 1/4 c. grated Parmesan cheese


  1. Place the potatoes and cauliflower in a large pot and add water to cover. Salt the water and then bring to a boil. Simmer the vegetables 20-30 minutes over low heat until very tender. Drain.
  2. While the vegetables are cooking, sauté the chopped onions in 1 T butter and cook until softened.
  3. Preheat the oven to 350 degrees and spray or grease a 1.5 quart oven proof dish
  4. In a large bowl, mash the cooked cauliflower, potatoes and onion together. Add the olive oil and salt and pepper to taste.
  5. Stir in the beaten eggs and 1 c. of the grated Swiss or cheddar cheese
  6. Place the combined ingredients into the oven-proof dish and bake for 30 minutes at 350 degrees
  7. Remove, sprinkle with remaining 1/2 c. Swiss or cheddar and the Parmesan cheese, then return to oven for an additional 15 minutes

Serve warm. Makes a great side dish for marinated grilled chicken or steak. We also love to serve it with holiday dinners!

Cauliflower mash can be made with or without potatoes

Cauliflower mash can be made with or without potatoes

Delicious Mashed Cauliflower

Cauliflower Slaw Recipe

Cauliflower takes the place of traditional cabbage in this coleslaw recipe. Cauliflower slaw is interesting and superb next to burgers, sandwiches or any other summer fare.


  • 1 head cauliflower
  • 3/4 c. light mayonnaise
  • 2 T. buttermilk
  • 1 t prepared yellow mustard
  • 1 T lemon juice or white wine vinegar
  • 1/2 t ground white pepper
  • 1/2 t salt
  • 1-2 dashes hot pepper sauce (if desired)


  1. Cut the cauliflower into florets and then, using a sharp knife, thinly slice each floret from stem end to head (its ok if they crumble a bit)
  2. In a small bowl, combine mayonnaise and buttermilk and stir until pourable (add 1-2 t of buttermilk, if necessary)
  3. Add remaining ingredients to the mayonnaise/buttermilk dressing
  4. Place the sliced cauliflower in a large bowl and add dressing mixture.  Stir well.
  5. Refrigerate for 1 hour before serving
Scroll to Continue

How to Make Butter Roasted Cauliflower

Cauliflower and Pepper Sauté Recipe

Sauteed vegetables are a delicious method of preparation. With a little olive oil and some spices, you can quickly brown and caramelize cauliflower for a tasty side dish. I'm a big fan of sweet peppers, and this cauliflower and pepper sauté recipe marries the vegetables in a delicious, low-carb and low-fat side dish.


  • 1 T each of canola (or vegetable) oil and sesame oil
  • 1/2 t dry mustard
  • 1/2 t ground cumin seeds
  • 1/8 t each paprika, coriander and turmeric
  • 1 jalapeño pepper, minced (optional)
  • 3 cups cauliflower cut into florets
  • 1/2 c. each of thinly sliced fresh red, green and yellow bell pepper
  • 1/2 c. sliced white mushrooms
  • 1 T chopped fresh cilantro
  • 2 T fresh lemon juice
  • salt and pepper to taste


  1. Heat the oils in a large skillet over medium high heat. Add all the spices and the jalapeño pepper and cook for 1 minute, stirring consistently.
  2. Add the cauliflower, sweet peppers, mushrooms and cilantro and stir-fry about 6-7 minutes, stirring to prevent overcooking.
  3. Add the lemon juice and salt and pepper and finish cooking about 1 more minute to heat thoroughly
  4. Serve immediately
Delicious and healthy cauliflower and pepper saut recipe

Delicious and healthy cauliflower and pepper saut recipe

Balsamic and Parmasen Roasted Cauliflower Recipe

My oldest son loves balsamic vinegar so much, he regularly eats this recipe without complaint!  The garlic, vinegar and Parmesan cheese are a perfect compliment to the unassuming cauliflower.  Balsamic and Parmasen Roasted Cauliflower pairs nicely with baked ham, pork chops or grilled chicken.

Add a salad and some dinner rolls and you have a tasty dinner!


  • 8 c. sliced cauliflower (1 large head)
  • 1/2 c. chopped yellow onion
  • 2 cloves minced garlic
  • 2 T olive oil
  • 1 t dried oregano (or 1 T fresh oregano)
  • 1/4 t salt
  • 1/4 t freshly ground black pepper
  • 2 T balsamic vinegar
  • 1/2 c shredded Parmesan cheese


  1. Preheat the oven to 450 degrees
  2. In a large roasting pan, toss together all ingredients except the balsamic vinegar and Parmesan cheese
  3. Spread out in the pan and bake for 15-20 minutes, until the cauliflower starts to brown
  4. Remove from oven and toss the cauliflower with the balsamic vinegar and cheese, then return to oven for another 8-10 minutes
  5. Enjoy immediately!

You Can Even Make Cauliflower into Spaghetti

Cauliflower Bisque with Curried Leek, Potatoes and Apples

I know what you are probably thinking... cauliflower soup? But trust me here - curry, leeks, potatoes and apple add delicious flavor to this rich bisque. It only takes about an hour to make Cauliflower Bisque with Curried Leek, Potatoes and Apples.


  • 1 large bunch leeks, washed and cut into 1-inch pieces (about 6 cups)
  • 3 cups homemade chicken stock (canned broth is also OK)
  • 2 cups chopped cauliflower
  • 1 c. peeled, cored and diced apples (use baking apples for best results)
  • 1 c. diced yellow onion
  • 1 c. diced red potatoes
  • 1 can diced tomatoes
  • 1/2 c. chopped carrots
  • 1 t curry powder
  • 1 t dried basil
  • 1 t salt
  • 1/2 t freshly ground black pepper


  1. Combine all of the ingredients above into a large pot
  2. Bring the mixture to a boil slowly over medium heat, then turn down to simmer and cover, cooking about 30 minutes
  3. Allow mixture to cool about 20 minutes
  4. Place batches of the soup mixture (1-2 cups at a time) into a blender or food processor and pulse to desired consistency level
  5. Reheat processed soup over low heat to desired temperature and enjoy

Delicious bisque with a light salad or sandwich! Or, try as an accompaniment for brunch on the weekend.

© 2011 Stephanie Marshall


Hendrika from Pretoria, South Africa on June 11, 2015:

I love these cauliflower recipes, I think I have a change of getting my son to eat the mashed cauliflower. Wish me luck, because I love cauliflower and he wont eat it.

stessily on February 18, 2012:

Steph, A superb collection of cauliflower recipes which really highlights their diversity. I've been a fan of cauliflower since childhood. I love to eat it "straight up", uncooked, as well as in salads, soups, etc.

I especially am drawn to Cauliflower Bisque with Curried Leek, Potatoes and Apples. Cauliflower purées well and is an enthusiastic flavour enhancer.

Thank you for sharing.

Kind regards, Stessily

timonweller on July 09, 2011:

I have always loved cauliflower so these recipes are great.. Thanks.

Stephanie Marshall (author) from Bend, Oregon on February 14, 2011:

So great to hear AKidPlace! The cauliflower mash is a big hit with my family too! on February 13, 2011:

I made the Cauliflower Mash tonight for my family and it was a HUGE hit! Thank you!

Stephanie Marshall (author) from Bend, Oregon on February 07, 2011:

Hope you enjoy cooking with cauliflower, Sally! Cheers, Steph

Truckstop Sally on February 07, 2011:

My goodness. I consider myself an aspiring cook, but I have never made anything with cauliflower. Thanks for the great ideas.

Stephanie Marshall (author) from Bend, Oregon on February 07, 2011:

Hi Jackie - so great to hear! We really love that recipe too! Best, Steph

Jackie on February 07, 2011:

Just finished making the balsamic vinegar and parmesan recipe. OMG. delicious. Thank you.

Charby from Edinburgh/Newcastle, United Kingdom on February 07, 2011:

These sound delicious - I particularly like the sound of the alfredo and the sauteed pepper and cauliflower recipes.

Stering on February 06, 2011:

I love cauliflower. I really, really like it when it is covered with a think and creamy cheese sauce. Of course this is not the most health way of eating it so I have had to adopt a couple of different ways of eating it to help with my fat loss regimen.

I have had cauliflower mashed without any potatoes and it is very good. I have never tried a slaw made with it however. I will have to try that someday.

plussizepixie on February 06, 2011:

I just love cauliflower with cheese sauce and crispy bacon pieces and button mushrooms. Hits the spot every time!

Bonnie on February 05, 2011:

It's so funny that this was on the homepage as I've only been here 1 other time and I happened to make cauliflower tonight for the very first time ever. I saw signs all over the store the other day that it was .49 So I took out my phone and did a google search for the nutrition in cauliflower and read that it's very good for preventing diseases so into the cart it went.

It's one of those foods that don't really taste like anything to me but I served it with Chicken Francese and Broccolini. Made extra lemon sauce so the cauliflower soaked some of it up and it tasted really good.

Am looking forward to trying a few of these recipes.


SBN on February 05, 2011:

Cauliflower is healthy. Please do not perpetuate one of the most harmful diets in recent history with a healthy vegetable.

Stephanie Marshall (author) from Bend, Oregon on February 03, 2011:

Hi loves2cook,

Some people say that cooking the cauliflower (instead of eating it raw) reduces bloating and gas. If you are all of a sudden eating more veggies and fruit, you will likely suffer gas. But increasing fiber intake more slowly and overtime can minimize the impact. If it really gets difficult to take, I recommend a supplement like "bean-o" before hand. Good luck! Steph

MeghaKamath from India on February 03, 2011:

Great! Thanks...

loves2cook from Portland, OR on February 03, 2011:

These are great recipes, thanks! Do you have any cooking tips or suggestions as to how to reduce their gas level? Cauliflower's purportedly a more "bloaty" veggie than even broccoli. I might have to cave and try that cauliflower mash anyways though :). Thanks for the hub!

Jackie Lee on February 03, 2011:

I love cauliflower, but my husband doesn't. I was going to use mashed cauliflower for the top layer on our shepperd's pie last night, but chickened out. :) I'm kind of glad though because now I can try that balsamic and parmesan recipe. In fact, I'm going to make it for lunch.

TajSingh from United Kingdom on February 03, 2011:

Thanks for the recipes. I love cauliflower recipes. It's delicious and good for the health as well.

Crophugger on February 01, 2011:

Great review, covered just about every possible way to enjoy cauliflower. Love those cauliflower mashies great low carb alternative.

Stephanie Marshall (author) from Bend, Oregon on February 01, 2011:

Thanks Becky! Hope you love the Cauliflower Bisque. I think there is just something warm and delicious about bisque soups. :) Best, Steph

Becky from Oklahoma on February 01, 2011:

I can't wait to try the "Cauliflower Bisque with Curried Leek, Potatoes and Apples" I'm always looking for a new way with vegetables and this sounds delicious. Thanks for all the recipes. Awesome Hub!

Stephanie Marshall (author) from Bend, Oregon on January 26, 2011:

Thanks Victoria - we love the cauliflower mash! Cheers, Steph

Stephanie Marshall (author) from Bend, Oregon on January 26, 2011:

Hi Sherri - the steamed broccoli, cauliflower and carrots with parsley and lemon butter sounds divine! And so easy! Thanks for stopping by with a comment and another cauliflower recipe. :)

Sherri from Southeastern Pennsylvania on January 26, 2011:

Awesome recipes, Steph. Loved that video of the cauliflower alfredo. But the next cauliflower dish in this house is going to be your balsamic roasted recipe.

I'm all in favor of promoting cauliflower: I don't think it gets near enough the attention it deserves.

One of our favorites (stolen from a steak house chain) is steamed broccoli, cauliflower, and carrots dressed with fresh parsley and lemon butter. Pretty to look at, easy to make, and delicious.

Stephanie Marshall (author) from Bend, Oregon on January 26, 2011:

Thank you Prasetio! You look like a person would eats healthy foods like cauliflower. Best to you, Steph

prasetio30 from malang-indonesia on January 26, 2011:

Good information and I love cauliflower very much. This is a healthy vegetable. My mother often use to make delicious food. I really enjoy your recipes. My mom will love your recipes. Thanks for writing this. Vote up. God bless you!


Stephanie Marshall (author) from Bend, Oregon on January 24, 2011:

Enjoy! Thanks J Sunhawk!

J Sunhawk from South Carolina on January 24, 2011:

The mashed cauliflower is new for me. Looks yummy. Will give it try. Thanks.

Stephanie Marshall (author) from Bend, Oregon on January 23, 2011:

Thanks Audrey - if my picky kids will eat it, try it with Bob!! LOL ;-)

Audrey Kirchner from Washington on January 23, 2011:

The mash sounds SOOO good - I'm going to have to try that! I might even get Bob and my son to eat more cauliflower!!

Stephanie Marshall (author) from Bend, Oregon on January 23, 2011:

Cauliflower and garlic - yummmmm! Thanks Judy!

Judy HBerg on January 23, 2011:

Thanks for some new ideas! In our house we love what we call "faux-tatters" which is actually mashed cauliflower with some garlic.

Stephanie Marshall (author) from Bend, Oregon on January 23, 2011:

Thanks wanderlust! Bon appetit!

Wanderlust from New York City on January 23, 2011:

I love cauliflower in any way! Great recipes! Thank you!

Stephanie Marshall (author) from Bend, Oregon on January 23, 2011:

Thanks Ingenira - I hope you like the roasted cauliflower recipe Best, Steph

Ingenira on January 22, 2011:

I like the roasted cauliflower, I am going to them out. Thank you for the many wonderful recipe.

Stephanie Marshall (author) from Bend, Oregon on January 22, 2011:

Thanks Jamie and Blair, so glad to hear that you're inspired by the cauliflower recipes - Blair, if you haven't done a hub on "not potato salad," you should... I'm off to go check! Cheers, Steph

Blair Rockefeller from Atlanta, Georgia on January 22, 2011:

I use califlower for my not potato salad. It's great. Thanks for some other califlower dishes for me to try.

Jamie Brock from Texas on January 22, 2011:

Thanks for these great cauliflower recipes! It's one of those vegetables I really do like but hardly ever eat. Bookmarked, voted up and marked useful. Thank you for the inspiration :0)

Stephanie Marshall (author) from Bend, Oregon on January 22, 2011:

Thanks Mr. Tindle - curry and cauliflower is a great combination. Enjoy!

Mr Tindle on January 21, 2011:

Good ideas. I have actually always enjoyed eating Cauliflower with different dishes. It's really not bad for a vegetable.

Stephanie Marshall (author) from Bend, Oregon on January 21, 2011:

That's great Amy! Try the sauté or the roasted cauliflower recipes. My kids like those the best. Let me know what she thinks! :)

amy jane from Connecticut on January 21, 2011:

My daughter has been asking to try cauliflower because I never make it...because I never knew how to make it yummy. Thanks for the recipes an tips. They look really delicious!

Stephanie Marshall (author) from Bend, Oregon on January 21, 2011:

Thank you MsLizzy and Pamela,

I love returning to simple, tasty recipes like these that are also healthy. Hope you enjoy cooking cauliflower! Best, Steph

Pamela Oglesby from Sunny Florida on January 21, 2011:

I have never used cauliflower in so many ways although I like it very well. Thanks for the recipes.

Liz Elias from Oakley, CA on January 21, 2011:

Sounds delicious!

Stephanie Marshall (author) from Bend, Oregon on January 21, 2011:

Thanks Lily Rose and Just Ask Susan - I was shopping last weekend and noticed the cauliflower right next to the broccoli. I realized I hadn't made some of our favorite recipes for a while. The roasted cauliflower is soooo good (I'm a big fan of garlic and balsamic!) :) Best, Steph

Susan Zutautas from Ontario, Canada on January 21, 2011:

What a great Hub! I have bookmarked it as I love cauliflower and am always looking for ways to make it. Thanks for writing this!

Lily Rose from A Coast on January 21, 2011:

Wow, these sound great, Steph! I've had cauliflower mash before and it is very yummy but I've been wanting to try roasted cauliflower lately and your balsamic and parmesan recipe sounds great! I'm bookmarking...thanks!

Stephanie Marshall (author) from Bend, Oregon on January 20, 2011:

Thanks Apostle Jack - hope to make you a cauliflower convert! ;-)

Apostle Jack from Atlanta Ga on January 20, 2011:

You did a swell job,and a great introduction.I will try it and see.

Stephanie Marshall (author) from Bend, Oregon on January 20, 2011:

Wow, Rochelle - that sounds really yummy and so easy. Cheese and mayo is always great, isn't it! Thanks for the cauliflower recipe suggestion! Cheers, Steph

Rochelle Frank from California Gold Country on January 20, 2011:

Great suggestions! I'm also one who looks for the raw cauliflower in the salad bar.

My husband's favorite cauliflower recipe is one we learned in a microwave class-- (the class was free with the purchase of a Microwave oven-- they were fairly new then.)

First clean and slightly core the cauliflower head. Place in a micro- safe bowl, cover and cook about 8 minutes or until tender.

Mix shredded cheddar cheese, some mayo and mustard into a paste and spread it over the top-- Micro some more until, the topping melts. Easy and delicious-- even forpeople who think they don't like cauliflower.

Stephanie Marshall (author) from Bend, Oregon on January 20, 2011:

Thank you Rouillie - I am intrigued by the cauliflower spaghetti alfredo recipe, too. We are going to try it tomorrow night. Best, Steph

Rouillie on January 20, 2011:

Fabulous article! I was particularly taken by the cauliflower spaghetti alfredo recipe; I'll have to give it a try and perhaps get back to you to let you know what I think!

Stephanie Marshall (author) from Bend, Oregon on January 20, 2011:

Thanks Gordon - I love raw cauliflower too! As a diabetic, low-carb recipes like these are particularly delicious and filling. Let me know what you think about the recipes. The balsamic vinegar one is our favorite. Cheers, Steph

Gordon Hamilton from Wishaw, Lanarkshire, United Kingdom on January 20, 2011:

I love cauliflower! Believe it or not, I even eat it raw. I remember when I was a child, my brother wasn't much of a meat eater and I hated veg - so we used to swap, him getting my veg and me getting his meat, to each other's delight. The only exception I made was when cauliflower was served. I will definitely try some of these ideas!

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