Are you a keto enthusiast looking to add some variety to your low-carb diet? Look no further! Cauliflower, a nutrient-rich and versatile vegetable, is an excellent addition to any keto meal plan. With its mild flavor and ability to mimic the texture of grains, cauliflower can be used as a replacement for pasta, rice, and even pizza crust. In this article, we’ll explore 20 mouth-watering keto cauliflower recipes that will satisfy your cravings and keep you in ketosis.
From classic dishes like Cauliflower Fried Rice to creative twists like Cheesy Cauliflower Breadsticks, these recipes are sure to become staples in your keto kitchen. Whether you’re a beginner or a seasoned low-carb cook, there’s something on this list for everyone.
Stay tuned for the full article!
Garlic Parmesan Roasted Cauliflower
A flavorful and healthy 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
– 2 cloves of garlic, minced
– 2 tablespoons olive oil
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
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 onto a baking sheet in a single layer.
4. Roast for 20-25 minutes or until tender and caramelized, flipping halfway through.
5. Sprinkle Parmesan cheese over the cauliflower during the last 5 minutes of roasting.
6. Garnish with chopped parsley if desired.
Cooking Time: 25 minutes
Servings: 4-6 people
Keto Cauliflower Mac and Cheese
A creamy, cheesy twist on the classic comfort food, this Keto-friendly recipe replaces traditional pasta with cauliflower “noodles” for a low-carb, high-fat treat.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons butter
– 1/2 cup grated cheddar cheese (sharp or extra sharp work well)
– 1/4 cup grated Parmesan cheese
– 1/4 cup heavy cream
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower head and remove the leaves. Cut it into florets.
3. Pulse the cauliflower in a food processor until it resembles macaroni noodles.
4. In a large skillet, melt butter over medium heat. Add the cauliflower “noodles” and cook until tender, about 5 minutes.
5. In a separate saucepan, combine cheddar and Parmesan cheese. Stir until melted and smooth.
6. Add heavy cream to the cheese mixture and stir until combined.
7. Combine cooked cauliflower with cheese sauce. Season with salt and pepper to taste.
8. Transfer the mixture to a baking dish and bake for 15-20 minutes or until golden brown.
Cooking Time: 25-30 minutes
Cauliflower Fried Rice
Transform cauliflower into a crispy, flavorful “rice” that pairs perfectly with your favorite stir-fry ingredients. This recipe is a game-changer for low-carb and vegan diets.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons vegetable oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 cup mixed vegetables (e.g., peas, carrots, corn)
– 2 teaspoons soy sauce
– 1 teaspoon sesame oil
– Salt and pepper to taste
– Optional: scrambled eggs or cooked chicken for added protein
Instructions:
1. Rinse the cauliflower and remove the leaves and stem.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Heat the oil in a large skillet or wok over medium-high heat.
4. Add the chopped onion and minced garlic; cook until softened, 3-4 minutes.
5. Add the processed cauliflower “rice” and mixed vegetables; stir-fry for 5 minutes.
6. Add soy sauce, sesame oil, salt, and pepper; stir-fry for an additional minute.
7. Serve hot, garnished with green onions or a sprinkle of sesame seeds.
Cooking Time: 15-20 minutes
Loaded Cauliflower Casserole
A creamy, cheesy, and savory twist on traditional cauliflower recipes. This loaded casserole is perfect for a comforting side dish or main course.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons butter
– 1/4 cup cream cheese, softened
– 1 cup grated cheddar cheese
– 1/2 cup crushed crackers (such as Ritz)
– 1/4 cup chopped cooked bacon
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, melt butter over medium heat. Add cauliflower and cook until tender, about 5 minutes.
3. In a separate bowl, mix cream cheese, cheddar cheese, and crushed crackers.
4. Arrange cooked cauliflower in a baking dish. Top with the cheese mixture, followed by chopped bacon.
5. Bake for 15-20 minutes or until the top is golden brown and the casserole is heated through.
Cooking Time: 20-25 minutes
Buffalo Cauliflower Bites
Get ready to devour these crispy, spicy, and addictively delicious cauliflower bites! This recipe is perfect for game day snacking or as a healthier alternative to traditional chicken wings.
Ingredients:
– 1 head of cauliflower
– 1/2 cup Frank’s RedHot sauce
– 1/4 cup ranch dressing
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– Salt, to taste
– 1 cup panko breadcrumbs
Instructions:
1. Preheat oven to 400°F (200°C). Rinse the cauliflower and remove the leaves and stem.
2. Cut the cauliflower into bite-sized florets.
3. In a large bowl, whisk together Frank’s RedHot sauce and ranch dressing. Add olive oil, garlic powder, salt, and panko breadcrumbs. Mix well.
4. Toss the cauliflower florets in the buffalo mixture until evenly coated.
5. Line a baking sheet with parchment paper and spread the cauliflower bites out in a single layer.
6. Bake for 20-25 minutes or until golden brown and crispy.
Cooking Time: 20-25 minutes
Enjoy your delicious Buffalo Cauliflower Bites!
Cauliflower Pizza Crust
A game-changing alternative to traditional pizza crust, this cauliflower-based version is not only gluten-free but also incredibly low-carb and packed with nutrients. Say goodbye to the guilt of indulging in a slice (or three)!
Ingredients:
– 1 head of cauliflower
– 2 cloves of garlic, minced
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. Microwave for 4 minutes, stirring every minute, until tender.
5. Let cool slightly.
6. Mix in garlic, Parmesan cheese, and olive oil.
7. Form into a circle or rectangle shape, about 1/4 inch thick.
8. Bake for 15-20 minutes, flipping halfway through.
Cooking Time: 30-35 minutes
Creamy Cauliflower Mash
Elevate your side dish game with this creamy cauliflower mash recipe that’s sure to become a family favorite! This comforting dish is perfect for cozying up on a chilly evening or as a delicious accompaniment to your favorite main course.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons butter
– 1/4 cup heavy cream
– 1/2 cup grated cheddar cheese (optional)
– Salt and pepper, to taste
– Fresh parsley or thyme leaves, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss cauliflower florets with butter until evenly coated.
3. Spread on a baking sheet and roast for 20-25 minutes, or until tender and lightly caramelized.
4. Remove from the oven and let cool slightly.
5. In a blender or food processor, combine roasted cauliflower, heavy cream, and grated cheese (if using). Blend until smooth and creamy.
6. Season with salt and pepper to taste.
7. Garnish with chopped parsley or thyme leaves, if desired.
Cooking Time: 25-30 minutes
Cauliflower Tots
Transform cauliflower into a tasty tot-like snack with this easy recipe. Perfect for a healthy and delicious alternative to traditional potato tots.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1/2 cup all-purpose flour
– 1/2 cup grated Parmesan cheese
– 1/4 cup breadcrumbs
– 1 egg, lightly beaten
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a food processor, pulse cauliflower florets until they resemble rice.
3. In a bowl, combine cauliflower “rice,” flour, Parmesan cheese, breadcrumbs, and egg. Mix well.
4. Using your hands, shape the mixture into tots, about 1-inch in diameter and 2-3 inches long.
5. Place tots on a baking sheet lined with parchment paper, leaving some space between each tot.
6. Drizzle with olive oil and season with salt and pepper to taste.
7. Bake for 20-25 minutes or until golden brown.
Cooking Time: 20-25 minutes
Keto Cauliflower Soup
A comforting and creamy soup that’s perfect for a chilly evening, made with cauliflower, garlic, and rich heavy cream.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 cloves of garlic, minced
– 2 tablespoons butter
– 1 onion, diced
– 4 cups chicken broth
– 1 cup heavy cream
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, melt butter over medium heat. Add garlic and cook for 1 minute.
2. Add the onion and cook until translucent, about 3-4 minutes.
3. Add the cauliflower florets and chicken broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until the cauliflower is tender.
4. Use an immersion blender (or transfer the soup to a blender in batches) to puree the soup until smooth.
5. Stir in heavy cream and season with salt and pepper to taste.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20-25 minutes
Cheesy Cauliflower Breadsticks
Transform cauliflower into crispy, cheesy breadsticks that are perfect as a snack or side dish.
Ingredients:
– 1 head of cauliflower
– 1/2 cup grated cheddar cheese
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
– Optional: 1/4 cup chopped fresh parsley
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Cut into florets and pulse in a food processor until it resembles bread crumbs.
4. In a bowl, combine the cauliflower “bread crumbs,” cheddar cheese, Parmesan cheese, olive oil, garlic powder, salt, and pepper. Mix well.
5. Transfer the mixture to a baking sheet lined with parchment paper. Shape into long, thin strips (about 6-8 inches).
6. Bake for 15-20 minutes or until golden brown and crispy.
7. Remove from oven and sprinkle with chopped parsley if desired.
Cooking Time: 15-20 minutes
Enjoy your cheesy cauliflower breadsticks!
Cauliflower Hash Browns
Elevate your breakfast game with this innovative twist on traditional hash browns, using cauliflower instead of potatoes.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup grated cheddar cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove leaves and stem.
3. Cut the cauliflower into small florets.
4. In a large bowl, combine the cauliflower, olive oil, onion, garlic, salt, and pepper. Toss until well coated.
5. Spread the mixture onto a baking sheet lined with parchment paper.
6. Roast in the preheated oven for 20-25 minutes, or until tender and lightly browned.
7. If using cheese, sprinkle on top of the cauliflower during the last 5 minutes of roasting.
Cooking Time: 20-25 minutes
Spicy Roasted Cauliflower
Spicy Roasted Cauliflower Recipe
A flavorful and spicy twist on traditional roasted cauliflower, this recipe adds a kick of heat from chili flakes and a tangy brightness from lemon.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tbsp olive oil
– 1 tsp chili flakes
– 1 tsp garlic powder
– Salt and pepper to taste
– 2 lemons, cut into wedges (optional)
– Fresh parsley or cilantro leaves for garnish (optional)
Instructions:
1. Preheat the oven to 425°F (220°C).
2. In a large bowl, toss cauliflower with olive oil, chili flakes, garlic powder, salt, and pepper until evenly coated.
3. Spread the cauliflower mixture in a single layer on a baking sheet.
4. Roast for 20-25 minutes or until tender and caramelized, stirring halfway through.
5. Remove from the oven and squeeze with lemon juice (if using). Garnish with parsley or cilantro leaves (if desired).
6. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Cauliflower Steak with Herb Butter
Elevate your vegetable game with this show-stopping cauliflower steak dish, elevated by a rich and flavorful herb butter.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons unsalted butter, softened
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh chives
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower head and remove the leaves. Cut into 1-inch thick slices, trimming any excess stem.
3. In a small bowl, mix together butter, garlic, parsley, and chives.
4. Place the cauliflower steaks on a baking sheet lined with parchment paper. Brush both sides with herb butter, making sure to coat evenly.
5. Season with salt and pepper to taste.
6. Roast in the preheated oven for 20-25 minutes or until tender and caramelized.
Cooking Time: 20-25 minutes
Keto Cauliflower Risotto
Rich and creamy risotto gets a low-carb twist with this keto-friendly cauliflower version.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons of olive oil
– 1 small onion, finely chopped
– 2 cloves of garlic, minced
– 1/2 cup of grated Parmesan cheese (make sure it’s a keto-friendly brand)
– 1/4 cup of chicken broth
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower florets with olive oil, onion, garlic, salt, and pepper on a baking sheet.
3. Roast in the oven for 20-25 minutes, or until tender and lightly browned.
4. In a large skillet, combine roasted cauliflower, Parmesan cheese, and chicken broth. Stir until well combined.
5. Cook over medium heat for 2-3 minutes, stirring frequently, until the sauce has thickened slightly.
6. Season with salt and pepper to taste.
7. Garnish with chopped parsley, if desired.
Cooking Time: 25-30 minutes
Cauliflower Hummus
Transform traditional hummus with a game-changing twist – roasted cauliflower! This creamy and nutritious dip is perfect for snack time, parties, or as a unique side dish.
Ingredients:
– 1 head of cauliflower
– 2 cloves of garlic, minced
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: paprika, parsley for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove leaves, stem, and flowers.
3. Toss with garlic, lemon juice, tahini, olive oil, salt, and pepper on a baking sheet.
4. Roast for 25-30 minutes or until tender and caramelized.
5. Let cool slightly before blending in a food processor with remaining ingredients.
6. Taste and adjust seasoning as needed.
Cooking Time: Approximately 40-50 minutes (roasting time + blending)
Enjoy your creamy Cauliflower Hummus!
Cauliflower and Bacon Gratin
Transform a humble head of cauliflower into a rich and creamy side dish with the help of crispy bacon and a golden-brown gratin topping.
Ingredients:
– 1 large head of cauliflower, broken into florets
– 6 slices of thick-cut bacon, diced
– 2 tablespoons unsalted butter
– 1/2 cup grated cheddar cheese
– 1/4 cup heavy cream
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, cook the bacon over medium heat until crispy. Remove from heat and set aside.
3. In the same skillet, add the butter and melt. Add the cauliflower florets and cook until tender, about 5-7 minutes.
4. In a separate bowl, combine the cheddar cheese and heavy cream. Stir to combine.
5. In a 9×13 inch baking dish, create a layer of cauliflower followed by a sprinkle of bacon, then a drizzle of the cheese mixture. Repeat this process until all ingredients are used, finishing with a layer of cheese on top.
6. Bake for 25-30 minutes or until the top is golden brown and bubbly.
Cooking Time: 25-30 minutes
Lemon Garlic Cauliflower Rice
A vibrant and flavorful twist on traditional rice, this recipe uses cauliflower as a low-carb substitute. Perfect for a quick weeknight dinner or a healthy side dish.
Ingredients:
– 1 head of cauliflower
– 2 cloves of garlic, minced
– 2 tablespoons of fresh lemon juice
– 1 tablespoon of olive oil
– Salt and pepper to taste
Instructions:
1. Rinse the cauliflower and remove the leaves and stem.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Heat the olive oil in a large skillet over medium-high heat.
4. Add the garlic and sauté for 1 minute, until fragrant.
5. Add the cauliflower “rice” to the skillet and cook for 3-4 minutes, stirring frequently.
6. Squeeze the lemon juice over the cauliflower and stir to combine.
7. Season with salt and pepper to taste.
8. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Cauliflower Tortillas
Transform cauliflower into crispy, flavorful tortillas that are perfect for wraps, tacos, or as a snack.
Ingredients:
– 1 large head of cauliflower
– 2 tablespoons olive oil
– 1/4 cup grated Parmesan cheese
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves, stem, and florets.
3. Pulse the remaining core in a food processor until it resembles rice.
4. In a large bowl, combine the cauliflower “rice,” olive oil, Parmesan cheese, salt, and pepper. Mix well.
5. Transfer the mixture to a baking sheet lined with parchment paper.
6. Use your hands or a spatula to shape the mixture into 8-10 tortillas, about 1/4 inch thick.
7. Bake for 20-25 minutes, flipping halfway through.
8. Remove from the oven and let cool completely.
Cooking Time: 20-25 minutes
Keto Cauliflower Salad
A refreshing twist on traditional salads, this Keto-friendly cauliflower salad is a perfect blend of flavors and textures. With only 5g of carbs per serving, you can enjoy it guilt-free.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons of olive oil
– 1 tablespoon of apple cider vinegar
– 1 teaspoon of Dijon mustard
– 1/2 teaspoon of garlic powder
– Salt and pepper to taste
– 1 cup of chopped bacon (cooked and crumbled)
– 1 cup of shredded cheddar cheese (sharp or extra sharp work best)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower florets with olive oil, apple cider vinegar, Dijon mustard, garlic powder, salt, and pepper on a baking sheet.
3. Roast in the preheated oven for 20-25 minutes or until tender and lightly browned.
4. Remove from the oven and let cool slightly.
5. In a large bowl, combine roasted cauliflower, crumbled bacon, and shredded cheddar cheese.
Cooking Time: 25 minutes
Servings: 6-8
Cauliflower and Cheese Stuffed Peppers
Transform bell peppers into a creamy, cheesy delight with this simple recipe.
Ingredients:
– 4 large bell peppers, any color
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup grated cheddar cheese
– 1/2 cup grated mozzarella cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes.
3. In a large skillet, heat olive oil over medium-high. Add onion and garlic; cook until softened, about 5 minutes.
4. Add cauliflower florets to the skillet; cook until tender, about 10-12 minutes.
5. Stuff each pepper with the cauliflower mixture, followed by a sprinkle of cheddar and mozzarella cheese.
6. Place peppers in a baking dish and cover with foil. Bake for 25 minutes.
7. Remove foil and bake an additional 10-15 minutes, until cheese is melted and bubbly.
Cooking Time: 35-40 minutes
Summary
Get ready to indulge in the rich flavors and textures of cauliflower like never before! This collection of 20 keto-friendly recipes showcases the versatile veggie in all its glory. From comforting dishes like Garlic Parmesan Roasted Cauliflower and Creamy Cauliflower Mash, to innovative creations like Cauliflower Pizza Crust and Cauliflower Tortillas, there’s something for every low-carb lover. Discover new ways to enjoy cauliflower as a substitute for grains, pasta, and even pizza crust, all while staying within your daily keto macros. Start cooking today and experience the thrill of a deliciously different culinary adventure!
