There’s nothing cauliflower can’t do.
38 Cauliflower Recipes to Try with Dinner Tonight
Updated on Sep. 17, 2024
1/38
Buffalo Bites
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
Low-carb cauliflower Buffalo bites cook up fast in the air fryer, making them an easy snack or side dish. I serve them with a flavorful dip made with cottage cheese that’s packed with protein compared to most dips. My teenagers happily eat their veggies with this recipe. —Julie Peterson, Crofton, Maryland
Nutrition Facts:
1 serving: 203 calories, 13g fat (6g saturated fat), 22mg cholesterol, 1470mg sodium, 13g carbohydrate (4g sugars, 1g fiber), 8g protein.
Learn how to store cauliflower the right way.
2/38
Cauliflower Dill Kugel
Total Time
1 hour 5 min
Servings
8 servings
From the Recipe Creator:
I enjoy cauliflower and kugel, so it made sense to combine the two into one special dish. The ricotta cheese adds a distinctive creaminess and lightness. —Arlene Erlbach, Morton Grove, Illinois
Nutrition Facts:
1 piece: 289 calories, 19g fat (11g saturated fat), 147mg cholesterol, 343mg sodium, 16g carbohydrate (7g sugars, 3g fiber), 16g protein.
3/38
Cauliflower Alfredo
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
My family loves this quick and healthy cauliflower Alfredo sauce on any kind of pasta. —Shelly Bevington, Hermiston, Oregon
Nutrition Facts:
1-1/3 cups: 371 calories, 9g fat (3g saturated fat), 6mg cholesterol, 533mg sodium, 60g carbohydrate (5g sugars, 5g fiber), 16g protein.
4/38
Mediterranean Cauliflower
Total Time
25 min
Servings
10 servings
From the Recipe Creator:
I adapted a recipe I received from a friend to make this delicious—and deliciously different—cauliflower dish. It's prepared quickly in a skillet and uses only a handful of ingredients. What a great way to take ordinary cauliflower to a whole new level! —Valerie Smith, Aston, Pennsylvania
Nutrition Facts:
3/4 cup: 86 calories, 3g fat (1g saturated fat), 6mg cholesterol, 548mg sodium, 10g carbohydrate (4g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
5/38
Kimchi Cauliflower Fried Rice
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
This is one of my favorite recipes because it is customizable. If there’s a vegetarian in the family, leave out the bacon. You can also add your favorite veggies. —Stefanie Schaldenbrand, Los Angeles, California
Nutrition Facts:
1 serving: 254 calories, 17g fat (5g saturated fat), 204mg cholesterol, 715mg sodium, 13g carbohydrate (6g sugars, 6g fiber), 15g protein. Diabetic Exchanges: 2 vegetable, 2 high-fat meat.
Haven’t made cauliflower rice before? Check out our step-by-step instructions for how to make cauliflower rice.
6/38
Cauliflower Breadsticks
Total Time
50 min
Servings
12 servings
From the Recipe Creator:
These grain-free, cheesy cauliflower breadsticks are made with vegetables instead of flour. Serve them with your favorite marinara sauce.—Nick Iverson, Denver, Colorado
Nutrition Facts:
1 serving: 66 calories, 4g fat (2g saturated fat), 26mg cholesterol, 340mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 5g protein. Diabetic Exchanges: 1 vegetable, 1 medium-fat meat.
7/38
Cauliflower Mashed Potatoes
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
I couldn’t shake my mashed potato habit—until I tried mashed cauliflower with a similar consistency. I started making my own, and my family loves it. —Meredith Howard, Franklin, Kentucky
Nutrition Facts:
2/3 cup: 154 calories, 11g fat (7g saturated fat), 33mg cholesterol, 290mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 8g protein.
8/38
General Tso’s Cauliflower
Total Time
45 min
Servings
4 servings
From the Recipe Creator:
Cauliflower florets are deep-fried to a crispy golden brown, then coated in a sauce with just the right amount of kick. General Tso's cauliflower is a fun alternative to the classic chicken dish.—Nick Iverson, Milwaukee, Wisconsin
Nutrition Facts:
1 cup with 1 cup rice: 584 calories, 17g fat (2g saturated fat), 0 cholesterol, 1628mg sodium, 97g carbohydrate (17g sugars, 5g fiber), 11g protein.
9/38
Cauliflower Ceviche
Total Time
20 min
Servings
8 cups
From the Recipe Creator:
My 87-year-old mom showed me how to make this delicious vegetarian recipe that tastes so much like seafood ceviche. I often serve it with crackers on the side. —Beatriz Barranco, El Paso, Texas
Nutrition Facts:
3/4 cup: 129 calories, 7g fat (1g saturated fat), 0 cholesterol, 387mg sodium, 18g carbohydrate (11g sugars, 5g fiber), 3g protein.
10/38
Roast Cauliflower with Pepperocini
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
I never really enjoyed cauliflower but was determined to like it. I tweaked this recipe for many years and finally found an excellent mix of flavors and ingredients. —Hannah Hicks, Marina del Rey, California
Nutrition Facts:
3/4 cup: 122 calories, 7g fat (1g saturated fat), 0 cholesterol, 962mg sodium, 11g carbohydrate (3g sugars, 4g fiber), 5g protein.
11/38
Chicago-Style Hot Giardiniera
Total Time
30 min
Servings
8 cups
From the Recipe Creator:
I have been living in Chicago for many years and have grown to love the spicy giardiniera served at restaurants. So I developed my own to use at home. We love it on everything from eggs to sandwiches and even pizza! —Andrea Quiroz, Chicago, Illinois
Nutrition Facts:
1/4 cup: 80 calories, 8g fat (1g saturated fat), 0 cholesterol, 174mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 0 protein.
12/38
Roasted Buffalo Cauliflower Bites
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
Try these savory bites for a kickin' appetizer that's tasty and healthy, too! —Emily Tyra, Traverse City, Michigan
Nutrition Facts:
1/3 cup: 39 calories, 2g fat (0 saturated fat), 0 cholesterol, 474mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 2g protein.
13/38
Cauliflower Potato Salad
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
Cauliflower in potato salad? You bet, along with carrots, olives and other yummy surprises. —Mike Schulz, Tawas City, Michigan
Nutrition Facts:
3/4 cup: 61 calories, 2g fat (0 saturated fat), 54mg cholesterol, 375mg sodium, 7g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.
14/38
Cheesy Cauliflower Soup
Total Time
4 hours 15 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
When a chill is in the air, I like to make soups for the family. Cheese adds flavor and heartiness to this one, which is my own recipe. —Ruth Worden, Mossena, New York
Nutrition Facts:
1 cup: 274 calories, 17g fat (11g saturated fat), 68mg cholesterol, 738mg sodium, 17g carbohydrate (9g sugars, 3g fiber), 13g protein.
15/38
Grilled Cauliflower Wedges
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
This side is incredibly easy, yet is packed with flavor and looks like a dish from a five-star restaurant. The grill leaves the cauliflower cooked but crisp, and the red pepper flakes add bite. —Carmel Hall, San Francisco, California
Nutrition Facts:
1 wedge: 57 calories, 4g fat (1g saturated fat), 0 cholesterol, 32mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
16/38
Garlic Mashed Cauliflower
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
I order cauliflower mash every time we visit our favorite restaurant. Lucky us; one night, I figured out how to make it at home. It was so easy! —Jean Keiser, West Chester, Pennsylvania
Nutrition Facts:
1/2 cup: 74 calories, 4g fat (1g saturated fat), 4mg cholesterol, 428mg sodium, 8g carbohydrate (4g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
17/38
Cauliflower Pizza Crust
Total Time
1 hour
Servings
1 pizza crust (6 servings)
From the Recipe Creator:
Make your next pizza night a little healthier with this recipe. The herbs and cheese add a ton of flavor to the pizza crust! —Taste Recipes Test Kitchen
Nutrition Facts:
1 piece: 71 calories, 4g fat (2g saturated fat), 32mg cholesterol, 316mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 5g protein. Diabetic Exchanges: 1 medium-fat meat, 1 vegetable.
18/38
Roasted Curried Chickpeas and Cauliflower
Total Time
45 min
Servings
4 servings
From the Recipe Creator:
When there’s not much time to cook, try roasting potatoes and cauliflower with chickpeas for a warm-you-up dinner. It's a filling meal on its own, but you can add chicken or tofu to the sheet pan if you'd like. —Pam Correll, Brockport, Pennsylvania
Nutrition Facts:
1-1/2 cups: 339 calories, 13g fat (2g saturated fat), 0 cholesterol, 605mg sodium, 51g carbohydrate (6g sugars, 8g fiber), 8g protein. Diabetic Exchanges: 3 starch, 2 fat, 1 vegetable, 1 lean meat.
19/38
Roasted Peppers and Cauliflower
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
Caramelization really enhances the flavors in this easy side dish. The seasoned, roasted peppers and cauliflower are just right with nearly any main course. —Cheryl Wilt, Eglon, West Virginia
Nutrition Facts:
2/3 cup: 88 calories, 5g fat (1g saturated fat), 1mg cholesterol, 243mg sodium, 10g carbohydrate (5g sugars, 4g fiber), 3g protein. Diabetic exchanges: 2 vegetable, 1 fat.
20/38
Cauliflower Gratin
Total Time
1 hour 10 min
Servings
8 servings
From the Recipe Creator:
This is a lower-carb side dish that pairs well with pork, ham or beef. It's so creamy and delicious! If you like a bit of crunch, sprinkle buttered bread crumbs over the top for the last five minutes in the oven. — Mary Zinchiak, Boardman, Ohio
Nutrition Facts:
3/4 cup: 196 calories, 14g fat (7g saturated fat), 34mg cholesterol, 291mg sodium, 11g carbohydrate (5g sugars, 2g fiber), 9g protein.
21/38
Slow-Cooker Creamy Cauliflower Soup
Total Time
6 hours 20 min
Servings
14 servings (3-1/2 quarts)
From the Recipe Creator:
I love indulgent cream soups but not the fat that goes along with them. In this healthier version, the soup's velvety texture makes it feel rich and the spicy kick warms you up in a flash. —Teri Rasey, Cadillac, Michigan
Nutrition Facts:
1 cup: 80 calories, 0 fat (0 saturated fat), 1mg cholesterol, 434mg sodium, 17g carbohydrate (4g sugars, 2g fiber), 3g protein. Diabetic exchanges: 1 vegetable, 1/2 starch.
22/38
Pumpkin & Cauliflower Garlic Mash
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
I wanted healthy alternatives to my family's favorite recipes. Pumpkin, cauliflower and thyme make an amazing dish. You'll never miss those plain old mashed potatoes. —Kari Wheaton, South Beloit, Illinois
Nutrition Facts:
2/3 cup: 87 calories, 4g fat (2g saturated fat), 9mg cholesterol, 482mg sodium, 12g carbohydrate (5g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch, 1/2 fat.
23/38
Marinated Cauliflower Salad
Total Time
20 min
Servings
12 servings
From the Recipe Creator:
I often serve this as an appetizer alongside a meat and cheese tray. But it can also be a side dish. —Stephanie Hase, Lyons, Colorado
Nutrition Facts:
2/3 cup: 58 calories, 5g fat (1g saturated fat), 0 cholesterol, 67mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
24/38
Cauliflower with Roasted Almond & Pepper Dip
Total Time
1 hour 15 min
Servings
10 servings (2-1/4 cups dip)
From the Recipe Creator:
This tasty vegetable side dish can set a chilling scene on Halloween if you style it to look like a brain—try adding spiders and spiderwebs to your table setting. You can also serve it on Thanksgiving and pair it with the turkey and dressing. The festive orange sauce takes some time, but it tastes incredible.—Lauren Knoelke, Milwaukee, Wisconsin
Nutrition Facts:
1 serving: 194 calories, 16g fat (2g saturated fat), 0 cholesterol, 470mg sodium, 9g carbohydrate (3g sugars, 3g fiber), 4g protein.
25/38
Slow-Cooker Garlic-Rosemary Cauliflower Puree
Total Time
3 hours 15 min
Servings
6 servings
From the Recipe Creator:
I love this delicious fake take on mashed potatoes, and it doesn't heat up my kitchen! Treat leftovers as you would leftover mashed potatoes and make mock potato pancakes. —Sharon Gibson, Hendersonville, North Carolina
Nutrition Facts:
2/3 cup: 245 calories, 20g fat (12g saturated fat), 54mg cholesterol, 386mg sodium, 11g carbohydrate (5g sugars, 3g fiber), 6g protein.
26/38
Chicken & Spanish Cauliflower “Rice”
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I learned about the paleo diet from some friends who now have tons of energy and are super fit. Since then, I’ve changed my eating habits, too. Everyone from my dad to my little nephew loves this chicken in Spanish cauliflower rice. —Megan Schmoldt, Westminster, Colorado
Nutrition Facts:
1-1/2 cups: 227 calories, 7g fat (1g saturated fat), 63mg cholesterol, 492mg sodium, 15g carbohydrate (6g sugars, 5g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat.
27/38
Smoky Cauliflower Bites
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
These healthy little treats work well as a side or as fun bite-size appetizers. Roasting the cauliflower adds deep flavor and gives it an irresistible crunch. —Courtney Stultz, Weir, Kansas
Nutrition Facts:
1 cup: 129 calories, 11g fat (2g saturated fat), 0 cholesterol, 408mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
28/38
Roasted Cauliflower & Red Pepper Soup
Total Time
1 hour 15 min
Servings
6 servings
From the Recipe Creator:
When cooler weather comes, soup is one of our favorite meals. I developed this recipe for my husband and me. I wanted it to be a healthier version of all the cream-based soups out there. After a bit of trial and error, this is the keeper. —Elizabeth Bramkamp, Gig Harbor, Washington
Nutrition Facts:
1 cup: 193 calories, 10g fat (2g saturated fat), 3mg cholesterol, 601mg sodium, 19g carbohydrate (8g sugars, 4g fiber), 8g protein. Diabetic Exchanges: 2 vegetable, 2 fat, 1/2 starch.
29/38
Cauliflower & Tofu Curry
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Cauliflower, garbanzo beans and tofu are each subtle on their own, but together they make an awesome base for curry. We have this recipe weekly because one of us is always craving it. —Patrick McGilvray, Cincinnati, Ohio
Nutrition Facts:
1-1/3 cups: 338 calories, 21g fat (13g saturated fat), 0 cholesterol, 528mg sodium, 29g carbohydrate (9g sugars, 7g fiber), 13g protein.
30/38
Cauliflower Casserole
Total Time
45 min
Servings
8 servings
From the Recipe Creator:
To dress up cauliflower, Mom used a delightful mixture of a cheesy sauce, bright red and green pepper pieces and crushed cornflakes. Leftovers were rare. —Linda McGinty, Parma, Ohio
Nutrition Facts:
1 serving: 162 calories, 10g fat (7g saturated fat), 37mg cholesterol, 503mg sodium, 10g carbohydrate (4g sugars, 2g fiber), 7g protein.
31/38
Creamy Mashed Cauliflower
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
For weeknight dinner I want something fast, easy and not ordinary. This mashed cauliflower side dish is a perfect substitute for mashed potatoes.
Nutrition Facts:
1 cup: 243 calories, 23g fat (14g saturated fat), 64mg cholesterol, 439mg sodium, 9g carbohydrate (4g sugars, 3g fiber), 4g protein.
32/38
Coconut Curry Cauliflower Soup
Total Time
35 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
When I'm in need of comfort food, I stir up a velvety batch of this Asian-spiced soup. Then I finish it with a sprinkle of cilantro over the top. —Elizabeth DeHart, West Jordan, Utah
Nutrition Facts:
1 cup: 111 calories, 8g fat (5g saturated fat), 0 cholesterol, 532mg sodium, 10g carbohydrate (4g sugars, 3g fiber), 3g protein.
33/38
Roasted Cauliflower with Tahini Yogurt Sauce
Total Time
55 min
Servings
4 servings
From the Recipe Creator:
I created my own cauliflower recipe in honor of my grandma, who taught me to love this delicious and healthy vegetable. She cooked with it all the time.—Lidia Haddadian, Pasadena, California
Nutrition Facts:
1 cauliflower wedge with about 2 tablespoons sauce: 177 calories, 14g fat (3g saturated fat), 4mg cholesterol, 421mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 7g protein.
34/38
Bacon Cauliflower Salad
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
My Aunt Lavern’s special cauliflower salad recipe combines crispy-crunchy ingredients with a creamy dressing that’s ever so slightly sweet. —Kelly Ward Hartman, Cape Coral, Florida
Nutrition Facts:
1 cup: 308 calories, 28g fat (8g saturated fat), 27mg cholesterol, 456mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 9g protein.
35/38
Cauliflower Soup
Total Time
30 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
This cheesy recipe is way tastier than any other cauliflower soup I've tried! We like it with hot pepper sauce for a little extra kick. —Debbie Ohlhausen, Chilliwack, British Columbia
Nutrition Facts:
1 cup: 160 calories, 11g fat (6g saturated fat), 30mg cholesterol, 616mg sodium, 10g carbohydrate (5g sugars, 2g fiber), 7g protein.
36/38
Browned Butter Roasted Cauliflower
Total Time
1 hour 5 min
Servings
4 servings
From the Recipe Creator:
When I was growing up, my mother (who insists on loving some of the least popular vegetables) always raved about how deliciously sweet and tender cauliflower can be. Here, the briny capers, lemon juice and sweet raisins allow the caramelized, nutty cauliflower to shine. —Gina Myers, Spokane, Washington
Nutrition Facts:
3/4 cup: 148 calories, 9g fat (5g saturated fat), 23mg cholesterol, 260mg sodium, 17g carbohydrate (10g sugars, 4g fiber), 4g protein.
37/38
Cauliflower Broccoli Salad
Total Time
15 min
Servings
20 servings
From the Recipe Creator:
This broccoli cauliflower salad has been to as many family gatherings as I have! It holds well and leftovers are still tasty a day later. —Linda Kangas, Outlook, Saskatchewan
Nutrition Facts:
3/4 cup: 248 calories, 22g fat (4g saturated fat), 19mg cholesterol, 269mg sodium, 8g carbohydrate (6g sugars, 2g fiber), 6g protein.
38/38
Garlic Asiago Cauliflower Rice
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
The garlic seasoning and Asiago really pack a punch, making this five-ingredient low-carb side dish a real weeknight winner. —Colleen Delawder, Herndon, Virginia
Nutrition Facts:
2/3 cup: 112 calories, 9g fat (4g saturated fat), 18mg cholesterol, 103mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
