For a long time, cauliflower has been relegated to a corner of the produce aisle and overlooked in favor of...literally everything else.
But now that everyone you know is jumping on the low-carb bandwagon—whether it's to try out the keto diet or to give J.Lo's famous 10-day challenge a go—cauliflower has made its way into the spotlight.
And honestly, it's about time. The veggie might be mellow in flavor, but it's full of fiber, along with vitamins and minerals like vitamin C, B vitamins, potassium, and choline, according to the USDA. It’s also a versatile vegetable that’s a low-carb stand-in for mashed potatoes and rice.
Which brings me to my next point: There are so many different things you can do with cauliflower. Here, 15 delicious cauliflower recipes that will make you say, "carbs who?"
1. Cauliflower Cheesy Bread
If you're trying to cut back on carbs, bread is likely to go first—but with this cauliflower cheesy bread recipe, you can enjoy an updated Italian meal (next to some zoodles with marinara, of course).
Per serving: 51 calories, 3 g fat (1 g sat), 120 mg sodium, 1 g carbs, 4 g protein.
2. Crispy Coconut-Lime Baked Cauliflower Tacos
Breaded and fried cauliflower tacos for when you need something crispy on Meatless Monday? Honestly, this one is genius.
Per serving: 413 calories, 22 g fat (12 g sat), 877 mg sodium, 47 g carbs, 12 g fiber, 11 g sugar, 10 g protein.
3. Cauliflower Tater Tots
Potatoes are super starchy—but these upgraded tater tots made from cauliflower are a great low-carb option. Bonus points: This ketchup dipping sauce has a spicy kick of harissa.
Per serving: 82 calories, 4 g fat (1 g sat), 203 mg sodium, 7 g carbs, 3 g fiber.
4. Roasted Garlic Cauliflower Alfredo Sauce
You've got two options here: You can make a creamy, cheesy sauce made from cauliflower, or you can make a vegan-friendly cream sauce without the cheese. Either way, it's a win-win.
Per serving: 130 calories, 5 g fat (3 g sat), 315 mg sodium, 12 g carbs, 3 g fiber, 3 g sugar, 10 g protein.
5. Roasted Garlic Parmesan Cauliflower Bites
There's one rule I like to live by: You can never have too much garlic. These crunchy, garlicky cauliflower bites are a great addition to a meal (or to snack on alone).
Per serving: 247 calories, 18 g fat (11 g sat), 496 mg sodium, 14 g carbs, 1 g fiber, 1 g sugar, 6 g protein.
6. Cheesy Cauliflower Alfredo Bake
Cauliflower takes the place of noodles in this creamy, cheesy Alfredo bake—and by the time you've cleaned your plate, you won't even miss 'em.
Per serving: 375 calories, 28 g fat (17 g sat), 752 mg sodium, 17 g carbs, 2 g fiber, 2 g sugar, 15 g protein.
7. Cauliflower Cheddar Fritters
Potato pancakes are damn good—but also not allowed when you're keeping it low-carb. The solution? These cauliflower fritters that include a hefty dose of cheddar cheese.
Per serving: 46 calories, 2 g fat (1 g sat), 132 mg sodium, 3 g carbs, 2 g protein.
8. Cauliflower Parmesan Crisps
Potato chips and fries are sadly not on any low-carb diet menu. Luckily, these cauliflower Parmesan crisps can hit your crunch cravings.
Per serving: 162 calories, 5g fat (3 g sat), 404 mg sodium, 18 g carbs, 6 g fiber, 6 g sugar, 13 g protein.
9. Creamy Ham And Cheese Cauliflower Soup
Bean soup is one of those comfort foods you just need to have during the winter—but this spin uses cauliflower in place of carb-heavy beans and adds a hearty helping of cheese to become your new fave Sunday dish.
Per serving: 420 calories, 26 g fat (16 g sat), 1450 mg sodium, 20 g carbs, 5 g fiber, 6 g sugar, 30 g protein.
10. Roasted Cauliflower Steaks
Cooking actual steaks can be tricky. You need to get the internal temp right and make sure you don't overcook it. Luckily, you don't need to worry about any of that with these cauliflower steaks.
Per serving: 150 calories, 12 g fat (2 g sat), 625 mg sodium, 9 g carbs, 6 g fiber, 3 g sugar, 4 g protein.
11. Mexican Cauliflower Rice
You don't need to swear off burrito bowls forever just because you're following a low-carb diet. This Mexican cauliflower rice will pair perfectly with avocado, salsa, and whatever else you choose to top your bowl with.
Per serving: 70 calories, 4 g fat, 347 mg sodium, 7 g carbs, 2 g fiber, 3 g sugar, 2 g protein.
12. Easy Low-Carb Cauliflower Pizza Crust
There are so many cauliflower pizza crusts in stores now, but why not make your own? With just three ingredients, this recipe is beyond doable.
Per serving: 106 calories, 6 g fat, 5 g carbs, 2 g fiber, 2 g sugar, 10 g protein.
13. Healthy Cauliflower Nachos
Hear me out on this one: Are you going to get the super-crunchy texture of tortilla chips with cauliflower? No. But will you be able to say you had healthy nachos for dinner? Absolutely.
Per serving: 429 calories, 29 g fat, 14 g carbs, 6 g fiber, 5 g sugar, 27 g protein
14. Baked Buffalo Cauliflower Bites
Vegetarians and vegans, rejoice! You can still savor something crunchy and buffalo-flavored during any game-watching event.
Per serving: 162 calories, 13 g fat, 8 g carbs, 4 g fiber, 3 g sugar, 5 g protein.
15. Cauliflower Potato Salad
Summer's still a few months away, but this cauliflower potato salad is the perfect picnic side dish for anyone watching their carbs.
Per serving: 250 calories, 21 g fat, 11 g carbs, 5 g fiber, 5 g sugar, 6 g protein.
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Amber Brenza is the health editor at Women's Health, and she oversees the website's health and weight loss verticals. She has years of expereince interviewing top medical and nutrition experts, as well as interpreting peer-reviewed studies in order to give readers a clear and concise understanding of the latest health news and topics. Amber has her master’s degree in journalism from Syracuse University and has held editorial or writing positions at Men’s Health, Prevention, Dr. Oz The Good Life, Tonic, and SELF prior to working at Women's Health.
