Learn how to make cauliflower taste good and try these quick healthy cauliflower recipes! From cauliflower rice variations and roasted cauliflower to soup, here you’ll find the best meal ideas if you’re wondering how to cook cauliflower!
Did you know that one of the first varieties of cauliflower was eaten in the early Roman Empire? Recognizing that today you can cook the same food that the famous Pliny the Elder described as delicious, is pretty awesome, right?
There’s a reason why this cruciferous vegetable remained popular throughout the centuries.
- First of all, cauliflower is tasty and extremely easy to add to your diet (you’ll see, I promise!).
- It also is a great source of nutrients, fiber, and antioxidants that can help to prevent chronic and infectious disease
- Jokingly called “ghost broccoli” (both are from the same family, though), this vegetable has its own unique taste and is super versatile.
- If you’re on a weight loss mission – cauliflower can serve you well as a low-carb low-calorie alternative to rice that is just as appetizing!
Enough with the cool facts, though they were pretty cool, you can’t deny it.
Now, to celebrate this healthy vegetable, I’m sharing 10 healthy cauliflower recipes that anyone can make! Plus two ideas on how to preserve cauliflower for longer periods of time.
I organized the recipes and tips into four categories that all include easy, delicious, and fast ways to show you how to cook and use a head of cauliflower. So let’s get started!
Healthy Roasted Cauliflower Recipes
Roasting cauliflower has become super popular over the last few years. There are so many different recipes for roasted cauliflower, it’s a bit overwhelming. But I’m a fan of simple. So here are the two ways to roast cauliflower that you need to know: in the oven and on the stove.
1. Spicy Oven-Roasted Cauliflower
We’re kicking off our list with this healthy recipe for spicy roasted cauliflower! This is the perfect idea for one of those lazy days when you want something delicious and comforting but you’re not ready to put that much effort into cooking.
The cruciferous vegetable is accompanied by a sweet potato, a pepper, and some hot spices. This is the perfect meal prep vegetable dish that pairs well with plant-based and meat-based main courses alike.
2. Mediterranean Garlic Roasted Cauliflower
Wondering what to make with cauliflower in 10 minutes? This recipe is the one for you. Don’t leave cauliflower all alone and get yourself some zucchini, green bell pepper, and Mediterranean spices. Chop all vegetables and let the roasting begin!
Simply throw everything into a skillet with a little bit of olive oil. This quick roasting method doesn’t even require an oven, it’s that easy. Just stir for a bit, cover with a lid (rhyme not intended but appreciated), and you’ll be good to go!
Healthy Cauliflower Rice Recipes
If you’ve ever wanted to cook cauliflower in the shape of rice, now’s your chance! If you haven’t made “cauliflower rice” out of a head of cauliflower before, do not sweat! It’s a very simple and fast process.
All it involves is rinsing the cauliflower, breaking it into florets, and pulsing or grating it in your food processor until it resembles rice. If you’re more of the analog aka manual type, you can also use a grater or a sharp knife and make some muscles along the way.
Now, let’s see how we can use the cauliflower rice we made as a base for these healthy dinner recipes!
3. Pesto Chicken Cauliflower Rice
As I already mentioned, cauliflower can be an amazing rice substitute – making you full, while being low in calories and tasting delicious all at the same time. Therefore, next on our list of healthy recipes with cauliflower is this delicious dinner idea that will take you only 15 minutes to make!
It’s easy, it’s fast, and it’s low in carbs! What else can you ask for? Oh, taste? It’s got it all, thanks to the spices, pesto, two types of cheese, and the delicious chicken.
4. Spicy Ground Turkey Cauliflower Rice
Can’t eat gluten or dairy? Then this cauliflower rice recipe is for you. You can make your choice and cook the cauliflower rice with ground turkey or chicken, both work well.
Other things you’ll need are bell peppers, spices and around 20 minutes. If you’re meal prepping, this recipe can also be a great add-on for your weekly plan.
5. 20-Minute Cauliflower Fried Rice
If you’ve ever tried fried rice, there’s no going back. But, then again, you should go back and watch your health as well. So make cauliflower fried rice instead! It’s much healthier and better for you.
To go along with your healthy cauliflower rice, you’ll need some garlic, scallions, eggs, and the essentials for this type of recipe – tamari (or soy) sauce. This cauliflower recipe is so good and on top, you can make it in 20 minutes from scratch!
6. Spicy Cheesy Cauliflower Rice
I’m sure by now you’re well aware that the healthy cauliflower recipes that I’m presenting are filled with flavor, right? Well, if you’re too critical and not fully convinced, yet, this one will be the game-changer.
Once you’ve made the cauliflower rice, put it together with spices, some cream cheese and mozzarella, and the special super secret ingredient – pickled jalapeno! Now it’s not a secret anymore but you had to know how this easy dish got its amazing taste.
Healthy Recipes To Use Up Cauliflower
Now, if you’re not a fan of cauliflower heavy dishes, you might want to try some of these healthy recipes using this cruciferous vegetable. Cauliflower is the perfect addition to soups, pasta, rice dishes and salads as it tastes pretty neutral and enjoying it is a great way to boost your nutrient intake. Well, fine the soups are a bit cauliflower-heavy but they’re still super delicious.
7. Anti-Inflammatory Cauliflower Chicken Soup Recipe
This chicken soup is indeed for your soul, but it also works wonders if you’re dealing with chronic inflammation.
Let me lure you in even more when I say it uses cooked chicken, so it’s perfect for when you’re busy but still need a nutritious and filling meal. Complemented with soothing spices, ginger and onion, this soup is your best answer if you’re asking yourself what to do with cauliflower.
8. Healthy Potato Cauliflower Soup Recipe
If you’re vegetarian, then this potato cauliflower soup is for you! Made with cauliflower, potatoes, a carrot, onion and Parmesan this is a classic potato cream soup but with a twist! And trust me when I say this, the twist makes all the difference. It’s creamy, it’s buttery and it’s wonderful!
9. Easy Creamy Tuna Pasta
Cauliflower might not be the main ingredient, but it’s definitely a great healthy addition to creamy pasta recipes like this amazing tuna pasta. You can make this flavourful pasta dish in 20 just minutes. Bonus points are that it’s budget-friendly and you can substitute some of the ingredients with leftovers in your fridge.
10. Shredded Chicken Salad With Roasted Cauliflower
Remember how we made roasted cauliflower at the beginning of our deep dive into these healthy recipes? It was for a good reason – cauliflower tastes amazing prepared that way.
And it’s so versatile! For example, you can use it in bowls and salads like this one. This shredded chicken salad is a wonderful meal prep lunch packed with protein, greens, and a finger-licking dressing. Be careful if you’re taking it to school or to the office, because others may notice how irresistible it is and try to steal it!
Recipes To Preserve Cauliflower
Now that we know how to cook cauliflower in many different ways, you might still want to preserve some to use up in months. Well, there are many ways to do that, but here are two that I like to use when it comes to preserving cauliflower to use in different recipes.
11. Easy Fermented Vegetables
By now you’ve heard about how beneficial probiotics are for your overall health, right? That’s why I’m including a food idea full of them in this list of cauliflower recipes. Alongside the cauliflower, you’ll also need some carrots and Jerusalem artichokes. The rest is pretty simple, sea salt, water to fill the jar and cover the veggies, and some spices and herbs.
You’ll need to be patient for up to five days but after the fermentation process is done, you’ll have yourself a delicious and gut-friendly cauliflower recipe. The fermented vegetables are a great addition to salads and can be enjoyed as a side or added to wraps and bowls.
12. How To Freeze Cauliflower
Now if you can’t use up all the cauliflower that you have, no matter how many meals you make with it during the week, my suggestion would be to freeze whatever is left.
The great news here is: you don’t need to blanch it and you’ll have the vegetable last you for months. You can use frozen cauliflower in dishes like soups, stews or curries.
More Healthy Vegetable Recipes
Well, I think now you have some ideas to help you cook that cauliflower you bought at the end of last week! It truly is an amazing food and we need to utilize it even more. I sure hope you enjoyed this small, but mighty collection of healthy cauliflower recipes and try some of them this week! And if you want even more healthy vegetable recipes, maybe you’ll enjoy these collections too:
- 18 Healthy Cabbage Recipes
- 40 Delicious Veggie-Packed Dinner Ideas
- 10 Pumpkin Desserts Anyone Can Make
Spicy Cauliflower Rice: Healthy Cauliflower Recipes
Learn how to make cauliflower taste good and try these quick healthy cauliflower recipes! From cauliflower rice variations and roasted cauliflower to soup, here you'll find the best meal ideas if you're wondering how to cook cauliflower!
Ingredients
- 2 1/2 cups cauliflower rice
- 1 tsp olive oil
- 1 tsp crushed red pepper
- 1 tsp paprika
- ½ carrot, chopped
- 5 garlic cloves
- 1 cup chopped greens (arugula, basil and parsley)
- 1 tbsp pickled jalapeno
- 1 tbsp cream cheese
- ½ cup mozzarella, grated
- salt
Instructions
- Make cauliflower rice in your food processor or using a grater.
- Saute cauliflower rice with some salt, crushed red pepper, paprika and olive oil in a nonstick pan at medium-high for 3 minutes, then cover the pan with a lid.
- Add 1 clove of garlic, the carrot and greens. Stir well.
- Add in some more garlic and stir again. Then stir in the jalapeno and cream cheese.
- Finally, stir in the mozzarella and turn the heat off.
- Serve immediately.
Notes
The original recipe is here.
Nutrition Information
Yield 2 Serving Size 1Amount Per Serving Calories 212Total Fat 12gSaturated Fat 6gTrans Fat 0gUnsaturated Fat 5gCholesterol 29mgSodium 610mgCarbohydrates 17gFiber 8gSugar 4gProtein 12g