The Best Keto Cauliflower Recipes

Cauliflower recipes on the keto diet are a terrific way to include some vegetables into your diet without the high carb content of potatoes. If you’re seeking a tremendous low-carb dinner that doesn’t sacrifice flavor, there are a few options to pick from. Buffalo Chicken Cauliflower Casserole is one of the greatest, with only four net carbohydrates. Crockpot bacon cheddar cauliflower soup is another favorite keto meal. Try a loaded cauliflower casserole with a similar flavor but fewer carbs if you’re looking for a hearty, delectable dish.

cauliflower keto


These dishes aren’t confined to just one meal every day. Make a cauliflower colcannon if you want a supper that will keep you full for the rest of the day. This recipe is high in protein and healthy fat, and it will satisfy your carb appetite while also making your plate lighter. You can also eat the leftovers as a lunchbox item or snack. Several keto cauliflower recipes are available to help you stay on track with your diet and reap the benefits of eating well.

The finest keto cauliflower recipes are low-carb; while cauliflower might create stomach issues, if you eat it in moderation, you won’t notice them. This versatile vegetable is an excellent method to cut carbs and increase fiber in your diet. Cauliflower may be a substantial entrée or an excellent side dish in a keto-friendly cuisine, and it’s simple to prepare and can be used in various meals.

Here Are Some Best Keto Cauliflower Recipes

Cauliflower Tortillas

Caulipower Cauliflower Tortilla is not keto-friendly due to its high carbohydrate content, and even a diminutive portion size may be enough to knock you out of ketosis. Cauliflower tortillas are a nutritious and tasty wrap alternative. They’re low in carbohydrates and calories, and they’re made with natural foods like cauliflower, eggs, and spices.

Keto Jalapeno Popper Cauliflower Casserole

This Keto Jalapeno Popper Cauliflower Casserole has all of the flavors of your favorite jalapeno popper appetizer in a low-carb, family-friendly casserole version! Keep it as is for a low-carb vegetarian casserole, or add bacon for a little more flavor! Gluten-free and low-carb.

Cauliflower should be cleaned and trimmed before being cut into medium-sized pieces. Combine 2 tbsp cream and 1 tbsp butter in a microwave-safe bowl. Microwave on high for 10 minutes, uncovered. Toss the cauliflower in the cream/butter mixture to coat it. Microwave on high for another 6–8 minutes (or until cauliflower is tender). Remove the cheese, jalapenos, and garlic powder from the microwave and combine in a high-powered blender or food processor. If you prefer, puree until smooth (or leave it chunky). To taste, season generously with salt and pepper.

Creamy Cauliflower Mascarpone Gratin

This easy-to-make cauliflower gratin has all the comforting qualities of a baked cheesy dish. To create it, combine creamy mascarpone cheese, garlic-scented heavy cream, freshly grated parmesan, and a pinch of aromatic fresh herbs like sage in a baking dish.

Make this easy casserole for holiday occasions or any time you want a nutritious vegetable side dish that everyone will like. You can bake the cauliflower in any shallow baking dish with a capacity of at least 3 quarts, but I think it looks much better on the table when it’s served in a lovely oval gratin dish.

Potatoes Keto Cauliflower Mash

Cauliflower should be cleaned and trimmed before being cut into medium-sized pieces. Combine the cream and butter in a microwave-safe bowl. Microwave for six minutes on high, uncovered. Toss the cauliflower in the cream/butter mixture to coat it. Microwave on high for another six minutes. Check if the most prominent florets are fork-tender; if not, microwave for another 5 minutes. Remove from the microwave and combine with the cheese in a high-powered blender or food processor. Puree until completely smooth. To taste, season with salt and pepper.

Cauliflower Poppers

It doesn’t get any easier than that. I did brush the cauliflower slices with olive oil, but that was it. I enjoy my cauliflower roasted to perfection. This is the ultimate healthy snack; it tastes like popcorn, is healthful, makes a great side dish, and is the best healthy snack.

Preheat the oven to 425 degrees Fahrenheit. Aluminum foil or parchment paper should be used to line a baking sheet. Combine the paprika, salt, and pepper in a small bowl. Tossing the cauliflower with the olive oil in a separate large mixing basin until evenly coated. Toss the cauliflower pieces with the spices to ensure they are evenly coated with the spice mixture. Bake the cauliflower for 30 to 45 minutes or golden brown on a baking sheet. To ensure that it browns evenly on both sides, turn it every 15 minutes or so.

Cheesy Cauliflower Tots

Clean and trim the cauliflower florets before placing them in a microwave-safe basin. In a mixing bowl, combine the cream and butter. Five minutes in the microwave Blend the cauliflower and cheese in a magic bullet or food processor until chunky, about the consistency of boiled oatmeal. Salt & pepper to taste.
Allow for at least a half-hour of chilling time. Make a stiff peak with the egg whites. To lighten the cauliflower mixture, fold in 1/3 of the egg whites.

Then carefully fold the cauliflower mixture into the remaining egg whites until everything is incorporated. Chill for another half hour for optimal results; otherwise, they won’t maintain their shape as well. Fit around or star tube with a 3/4-inch opening into a pastry bag. Apply nonstick spray to the inside of the bag. Squeeze out 1-inch chunks onto a greased baking sheet, cutting as you go with a butter knife. When done, bake for 10-12 minutes (or longer if you’re skipping the frying) at 375 degrees until puffed and slightly browned.

Cauliflower Crust Pizza

Preheat oven to 450 degrees Fahrenheit. Before you begin, make sure your cauliflower is dehydrated. The wetter it gets, the more difficult it is to work with. In a food processor, chop the cauliflower and pulse the florets. Make sure not to purée or crush it until it becomes mushy. You’re aiming for a fluffy “riced” texture, and at this stage, it shouldn’t be sticking together. Combine the three eggs, cauliflower, almond flour, onion powder, garlic powder, nutritional yeast (if using), and pinches of salt and pepper in a mixing bowl.

Make a ball out of the dough. It should be pretty moist, but add additional flour if it becomes too sticky to work with. Gently “knead” it a few times, adding flour to help it come together if required. (Note: This will NOT be like ordinary pizza dough; it will be harder to work with and less pliable, but that’s okay! Just try your most challenging). Place the “dough” ball on a pizza stone or a parchment-lined baking sheet. Mold into a circle sprinkle with extra flour if needed to make it easier to work with.

Keto Pepperoni Pizza Cauliflower Casserole

Cauliflower should be cleaned and trimmed before being cut into medium-sized pieces. Combine 2 tbsp cream and 1 tbsp butter in a microwave-safe bowl. Microwave on high for 10 minutes, uncovered. Toss the cauliflower in the cream/butter mixture to coat it. Microwave on high for another six minutes (or until tender.) Remove the eight pieces of pepperoni and 1/4 cup mozzarella cheese from the microwave and combine in a high-powered blender or food processor.

Puree until completely smooth. To taste, season with salt and pepper. For consistency, you can adjust the cream and butter to your liking. To make the casserole, combine all ingredients in a large mixing bowl. In an eight ×, eight oven-safe casserole dish, spread the cauliflower puree. Layer 1/2 cup shredded mozzarella cheese on top, followed with pepperoni. Preheat oven to 375°F and bake for 20 minutes. You may also cook it in the microwave for 5 minutes. Serve immediately.

Keto Curried Cauliflower Soup

In a medium saucepan, combine all of the ingredients. Bring to a low boil, then reduce to low heat and cook, covered, for 35 minutes, or until the cauliflower is soft. Puree the soup in a regular blender or the saucepan using an immersion blender. To taste, season with salt and pepper. If desired, top with pumpkin seeds.

Roasted Cauliflower & Cheddar Soup

This soup has a buttery, creamy texture without butter or cream. The roasted cauliflower is hearty and substantial without being overly calorie-dense. I added a little white cheddar cheese to the soup for added taste. Because used aged white cheddar, a more pungent cheese,  didn’t need as much. Fresh thyme and rosemary were used to season the soup.

Preheat oven to 400 degrees Fahrenheit. Toss the cauliflower and garlic cloves in the olive oil in a large mixing basin until well coated. To taste, season with salt and pepper. Place in a single layer on a large baking sheet. Roast the cauliflower for 20-30 minutes, or until it is softly golden brown. Remove from the equation. Heat the olive oil in a large saucepan over medium heat, add the onion and celery, and cook until soft, about 5-7 minutes. Chop the roasted garlic cloves.

Bring the garlic, roasted cauliflower, vegetable broth, thyme, and rosemary to a boil. Reduce the heat to a moderate simmer and cook for 20-25 minutes, or until the cauliflower is soft. Blend the soup until smooth with an immersion blender (or in stages in a blender or food processor). Stir in the cheddar cheese until it melts. Remove from the fire and season with salt and pepper. Warm the soup by ladling it into bowls. With crusty bread or handmade croutons, we like to serve the soup.


Is Cauliflower Suitable For A Ketogenic Diet?

If you’re following a ketogenic diet, cauliflower is a great option. The plant has a low carb content and can replace potatoes, rice, and pasta, and it has distinct health benefits when consumed raw and cooked. Broccoli is a versatile vegetable used in stews, soups, or baked. On the other hand, cauliflower has a nutritional profile similar to broccoli, making it ideal for keto dieters. You can quickly adapt it to whatever you’re creating because it has a light flavor.

Not only is steamed and loaded cauliflower wonderful, but it’s also Keto-friendly. I adore how versatile and delicious this vegetable is. Instead, you’d have to consume almost 1.5 kg of cauliflower per day. As a result, cauliflower can be classified as a 100% keto-friendly food. Even though it isn’t the best source of fat or protein, it is a low-calorie, low-carb vegetable that can also provide health advantages cauliflower is a keto-friendly vegetable. It’s also a go-to dish in our low-carb household. Cauliflower can be prepared in a variety of ways.

Is It Healthy To Eat Raw Cauliflower?

Because of a plant ingredient called sulforaphane, cauliflower is a heart-healthy food. Sulforaphane decreases the inflammatory damage induced by oxidative stress, a process that plays a crucial part in the development of heart disease by acting as an antioxidant. Most people can eat raw cabbage, brussels sprouts, broccoli, cauliflower, and other cruciferous vegetables. However, the difficult-to-digest carbohydrates found in raw cruciferous veggies cause gas and bloating in some people. Once cooked, these sugars become easier to digest.

Does Cauliflower Rice Have A Rice-Like Flavour?

Riced cauliflower doesn’t taste like rice; it tastes like cauliflower florets, which, like most brassicas, have a mild, faintly cabbage flavor. Whether soy sauce or parmesan, its delicate flavor is overshadowed by any seasoning you choose. While cauliflower is a terrific substitute for rice, these “grains” don’t require the same amount of water cooking as rice. When riced cauliflower is cooked, it becomes soft and mushy, losing the toothsome quality that makes it an excellent substitute.

Keto cauliflower dishes are a terrific option to avoid starch and carbs if you’re a vegetarian or don’t want to give up all of your favorite foods. You can buy the ingredients in essential stores if you don’t have time to prepare these dishes. Just keep in mind that keto-friendly cuisine won’t break the bank. And with this vegetable, you can’t go wrong.

Cauliflower can be used as a low-carb pasta substitute if you’re seeking low-carb dishes, and they can also be used as a foundation for mashed potatoes or other vegetables. Avoiding refined sugars and processed foods is crucial to a successful keto diet. You can eat a nutritious meal while lowering your calorie consumption by eating low-carb cauliflower. Because these meals are low in calories, eating them in moderation is also a good idea.


A tasty low-carb cauliflower meal can be used in place of mashed potatoes or pizza. Cauliflower is a fantastic starch substitute on a keto diet because it has only five grams of carbs per serving. You can make a nice low-carb, high-protein supper with various components. You’ll be shocked at how easy it is to keep to your diet once you’ve learned the art of keto cauliflower cooking.

Don’t bother about flavor if you’re attempting to stick to the Keto diet. Cauliflower may be used in various recipes without sacrificing flavor, and you may make a substantial “Mac & Cheese” with creamy cauliflower, for example. Make an incredibly loaded cauliflower mash for a quick and healthy lunch and replace the potatoes. The leftovers can even be eaten for lunch. If you’re on a budget, make sure you have these keto cauliflower recipes on hand.