If you know cauliflower, then you’d know it’s one of the darlings of the keto diet and for many good reasons too.
It’s low in carbs, really healthy and is easy to incorporate into a wide variety of foods from main meals to sides to snacks and so on. You’d find cauliflower recipes definitely worth the crave.
If you’re new to keto, it’s a low carb high fat way of eating that allows your body burn fat for fuel and also provides a load of health benefits like better weight loss, reduced blood sugar, a healthier body and more.
One of the good things about the ketogenic diet is the ability to eat lots of delicious and healthy food that helps you burn fat, stay in ketosis and lose weight rather easily.
If you love cauliflower, then you’d love these 20 wonderful keto cauliflower recipes.
But before we dive right into the recipes, let’s take a quick look at what this low carb veggie really has to offer.
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- A little background on cauliflower
- 1) Low carb cauliflower fried rice
- 2) Low-carb cauliflower hash browns
- 3) Cheesy Cauliflower Tater Tots
- 4) Cauliflower brownies
- 5) Cauliflower tortillas
- 6) Low-Carb Cauliflower Mac and Cheese
- 7) Keto mashed cauliflower
- 8) Cauliflower Cheese Soup
- 9) Low carb cauliflower pizza
- 10) Keto Cauliflower Salad
- 11) Keto Cauliflower Pizza Casserole
- 12) Cauliflower garlic bread
- 13) Loaded cauliflower casserole
- 14) Keto Cauliflower & Chicken Soup
- 15) Parmesan Roasted Cauliflower
- 16) Low carb cauliflower tots
- 17) Cauliflower crusted grilled cheese sandwiches
- 18) Cauliflower Taco Bake
- 19) Low carb cauliflower Breadsticks
- 20) Low Carb Cauliflower Crackers
A little background on cauliflower
Cauliflower is a healthy cruciferous veggie. And due to its nutritional profile, it’s one of the best vegetables to enjoy on a keto diet.
One cup(about 100g) of cauliflower contains 5g of total carbs ( 2g fiber, 3g net carbs), 1.9g protein and 0.3g fat. It’s also loaded with vitamins and minerals as well.
But that’s not the main reason it’s loved so much. Cauliflower is loved so much because of its versatility and flexibility. It can fit into almost every meal type. Snack, main dish, or even as a side dish.
It also makes a great substitute for a lot of high carb foods for example; cauliflower rice in place of regular high carb rice and cauliflower mac and cheese in place of regular mac and cheese.
Let’s not forget the health benefits as well. Here are some health benefits of cauliflower.
- Its rich in antioxidant which help fight against inflammation
- It is really low in calories and therefore aids weight loss
- Cauliflower is rich in choline, which is linked to lower risk of cardiovascular diseases
- Its rich in compounds that help reduce high blood pressure.
These are just some of the many benefits of this wonder veggie. Now, let’s take a look at some of the delectable delights you can get from cauliflower.
Here are some keto recipes with cauliflower for you to enjoy. Which one is your favorite? Tell us down below
20 keto cauliflower recipes
1) Low carb cauliflower fried rice
This is one of the simplest and easiest keto cauliflower recipes you can enjoy. Cauli-rice makes a perfect low carb substitute to regular high carb rice. And when prepared well, it feels and tastes almost like the real deal.
2) Low-carb cauliflower hash browns
You won’t miss the potatoes here. These yummy low carb hash browns make the perfect breakfast or even side dish. Flavoured to perfection, they come out quite delicious and take only about 30 minutes to prepare.
And unlike the regular hash browns, these ones won’t throw you off ketosis. A serving of these is rich in fat and protein and contains only 5g net carbs.
3) Cheesy Cauliflower Tater Tots
Tater tots are probably one of the snacks you might miss when going keto. Well now you can enjoy it on keto as well.
These cheesy low carb tater tots swap out the potatoes for cauliflower while using a couple of ingredients to deliver the right texture and taste that’s pretty much close to the real deal.
4) Cauliflower brownies
Brownies made with cauliflower? Yes they exist and yes they taste absolutely great too. This keto cauliflower recipe has a nice texture to the brownie, yet there’s no hint of cauliflower when you taste it which is pretty great.
It’s pretty quick and easy to whisk up and at only 1.5g net carbs per brownie, I don’t see why not.
5) Cauliflower tortillas
Missing out on your favourite tortilla wraps, then try out this cool cauli-tortilla. It makes a perfect substitute for your regular high carb tortilla due to its texture, plus its keto friendly.
You only need 3 ingredients to get this done and in less than 30 minutes as well. You’d be amazed
6) Low-Carb Cauliflower Mac and Cheese
Pasta is definitely one of the hardest things to give up when going keto. But fortunately, there are tons of low carb and keto pasta recipes to make you feel at home.
This low carb cauliflower mac and cheese uses cauliflower as its substitute and without sacrificing the good stuff. It delivers a creamy delicious comfort food that tastes just as good as the real deal but without the carbs.
7) Keto mashed cauliflower
Missing out on mashed potatoes, try mashed cauliflower. Not only does it make a perfect low carb substitute, it’s also pretty easy to make and tastes great.
This yummy keto cauliflower recipe uses only 4 simple ingredients to make it all work. And it is rich in creamy and cheesy goodness as well. You can add in your favourite mashed potato toppings and even store for later.
8) Cauliflower Cheese Soup
Soups are great especially for the cold nights or during the winter, to keep you warm and cozy. This soup combines cauliflower, bacon, cheese, carrots and more to deliver a creamy delicious and savoury soup for you to enjoy either as a side dish or even for dinner.
You only need about 30 minutes to get this going and at only 7g net carbs per serving.
9) Low carb cauliflower pizza
Pizza is also something you don’t need to miss out on when you start a keto diet. This yummy keto cauliflower recipe replaces regular pizza with a yummy cauli-crust that brings richness to the pizza.
The best part is, there’s no trace of cauliflower taste in the pizza. You can enjoy it just like the real deal. Plus, 2 slices come out at only 3g net carbs which is great.
10) Keto Cauliflower Salad
Salads are a good way to get in some of your favourite veggies and also to cool off during hot days. This simple and delicious keto cauliflower salad recipe combines eggs, cauliflower, bacon and more to deliver a nutrient rich, satisfying and delicious meal.
You can easily make this in only a couple of minutes and each serving is only about 3g net carbs which is really great.
11) Keto Cauliflower Pizza Casserole
Pizzas are just great. And casseroles are so mouth-watering. A pizza casserole? Definitely not a bad idea at all.
This yummy cauli pizza casserole combines the tasty goodness of pepperoni pizza with the rich and creamy taste of casserole to give you a dinner you will keep talking about for days.
Nutritious, rich in flavour and a great taste. Definitely a must try
12) Cauliflower garlic bread
Garlic bread has always been one of my favourites. And if you’re like me, then this low carb garlic bread is good news to you too. You could easily prepare this in less than an hour. Each serving is only 5g net carbs which is even better. Yay for keto garlic bread
13) Loaded cauliflower casserole
Casseroles make the perfect comfort meal on the keto diet. Plus they can be enjoyed for breakfast, lunch, dinner or even a side. This loaded cauli casserole is definitely a must try.
Cheesy, tasty and with all the good stuff, I don’t see how anyone can resist this. You only need about 30 minutes to prepare this. Each serving comes up at only 4g net carbs. Awesome.
14) Keto Cauliflower & Chicken Soup
Nothing spells comfort food quite as well as a creamy and delicious chicken soup during those cold nights. This yummy keto cauliflower recipe is all that and even more.
The butter, cream and cheese really come together to deliver a nice texture and you can be sure the taste is nothing short of amazing.
15) Parmesan Roasted Cauliflower
Simple, easy and yummy, this is one of the best ways to enjoy cauliflower. With this recipe, the cauli florets are baked alongside some parmesan cheese and spiced to perfection. Pretty simple and also yummy.
You can also pair this with some chicken thighs, fish or whatever low carb additive you may fancy for a complete and satisfying meal. Each serving comes out at only 3g net carbs.
16) Low carb cauliflower tots
These low carb caulitots make the perfect keto snack, even for kids too. Cheesy, tasty and healthy, they can work well as an appetizer or a snack you can quickly whisk up anytime.
You only need a couple of ingredients and about 30 minutes to get this done. it’s pretty easy and quite delicious. Plus, each tot delivers only about 0.5g net carbs. How cool is that?
17) Cauliflower crusted grilled cheese sandwiches
Missing out on grilled cheese sandwiches? Think again. This yummy keto cauliflower recipe uses a cauliflower crust for the bread and the best cheesy interior that is sure to keep you coming back for more.
18) Cauliflower Taco Bake
Make taco nights a breeze. These yummy cauli taco bake provides all the tasty flavour but without the carbs. It makes a wonderful low carb dinner for the whole family. Delicious, nutritious and definitely worth it.
19) Low carb cauliflower Breadsticks
Crunchy, rich in flavor and texture, these cauli breadsticks might just become your favorite keto cauliflower recipe yet. They are quite easy to prepare, with less than 30 minutes of total time needed.
Enjoy these with your favourite low carb dip or alongside some chicken. Each serving delivers only 4g net carbs.
20) Low Carb Cauliflower Crackers
These low carb cauli crackers make one of my favourite keto snacks. Apart from being really low carb and keto friendly, they are packed with seeds that provide a load of nutrients and health benefits as well.
These crackers are yummy, crunchy and easy to prepare as well.
Cauliflower is a really amazing veggie and can create some of the most delicious meals on the keto diet. Whenever you’re craving some cauli goodness, feel free to try out any of these recipes.
Don’t forget to share with your friends and save for later. Enjoy.