Cauliflower is nutritious, versatile, and there are countless easy ways to prepare it that taste incredible. But what should you serve with cauliflower? Read on for tasty ideas and a selection of my best cauliflower recipes.
If this is your first time cooking with cauliflower or you’re already a fan, this article will help you discover favorite ways to enjoy this healthy vegetable.
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Cauliflower is a culinary chameleon: mild in flavor, it absorbs spices and sauces beautifully and adapts to many cooking methods. Whether you want a hearty main, a simple side, or an easy weeknight dish, cauliflower delivers. You can enjoy it raw or cooked; roasting, steaming, ricing, and pureeing all produce different, delicious results.
How to Buy and Store Cauliflower
- Look for heads with tightly packed florets and no blemishes, wet spots, or browning.
- Fresh leaves should be green and crisp; wilted leaves indicate the cauliflower is past its peak.
- Store cauliflower in an unsealed plastic bag in the refrigerator for up to two weeks. Place a paper towel in the bag to absorb excess moisture.
If you want healthy cauliflower dishes that taste amazing, try cauliflower rice with asparagus for a quick side or a whole roasted herb-rubbed cauliflower for an impressive vegan centerpiece. Cauliflower rice also works well under dishes like vegan mushroom stroganoff or as a base for a vegan shepherd’s pie.
Top Health Benefits of Cauliflower
- Fiber: Supports regularity and feeds beneficial gut bacteria, which can reduce inflammation and contribute to overall health.
- Vitamins: A good source of vitamin C.
- Minerals: Contains potassium, calcium, and folate.
- Phytochemicals: As a cruciferous vegetable, cauliflower contains beneficial plant compounds found in the cabbage family.
- Antioxidants: Contains antioxidants like sulforaphane that help reduce inflammation and support immune function.
- Low Calorie: Cauliflower is nutrient-dense and low in calories, and is more than 90% water, which can support weight management.
- Low Carb: A versatile substitute for grains and legumes with fewer carbs and calories.
Cauliflower Rice
Cauliflower rice is a simple, gluten-free alternative to rice. Use a food processor with an “S” blade or a shredding disc to pulse florets into grain-like pieces. If you don’t have a processor, a box grater works well too.
Frozen Cauliflower Rice
Pre-riced cauliflower is widely available in the freezer section. Frozen cauliflower rice is convenient and stores well — keep some on hand for quick meals. It can be used directly from frozen in most recipes.
How to Make Cauliflower Rice
- Cut the cauliflower in half through the core and trim away leaves and the bottom stem.
- Break into small florets.
- Process florets in batches so the food processor isn’t overcrowded; pulse until the texture resembles rice.
Best Food Processor Tip
The best food processor is the one you already own. To avoid over-processing, work in small batches. If your processor has a large feed tube and a shredding disc, you can save time by using that for ricing.
How to Tell if Cauliflower Rice Has Gone Bad
Spoiled cauliflower rice typically has a sour or foul odor. Discard it if you see mold, brown spots, or if it feels mushy or rubbery. Always throw away any cauliflower showing signs of decay.
Cauliflower Rice Recipes
1. Cauliflower Rice with Asparagus
Cauliflower Rice with Asparagus
2. Gluten-free Tabbouleh with Cauliflower Rice
Gluten-free Tabbouleh with Cauliflower Rice
3. Mediterranean Cauliflower Rice
Mediterranean Cauliflower Rice
4. Vegan Stuffed Portobello Mushrooms
Vegan Stuffed Portobello Mushrooms
5. Simple Cauliflower Rice
Simple Cauliflower Rice
6. Oven Baked Mexican Cauliflower Rice
Oven Baked Mexican Cauliflower Rice
How to Cut Cauliflower into Florets
You’ll need a sharp knife and a sturdy cutting board to turn a whole cauliflower into florets.
- Cut the cauliflower in half through the core.
- Trim off the leaves and the bottom stem.
- Use the knife to cut each half into small, tree-like florets.
- Arrange florets on a sheet pan, drizzle with olive oil, season, and roast.
What to Serve with Cauliflower
I always keep a head of cauliflower on hand because its versatility opens up many pairing options.
- Vegan meatloaf pairs well with mashed cauliflower as a lower-carb alternative to mashed potatoes.
- Dijon lentils with roasted vegetables make a hearty, one-bowl vegan meal served alongside cauliflower.
- Roasted cauliflower hummus is great with crudités, on sandwiches, or spread on quinoa and black bean burgers.
- Chia jam pairs nicely with cauliflower onion rolls for a tasty breakfast or snack.
- A simple green salad balances a whole roasted cauliflower for an elegant, light meal.
- Raw cauliflower salad can be served alone or alongside chilled soups like gazpacho.
- Spiced chickpea stew with vegetables is a complete, satisfying dish — finish the meal with a sweet treat such as tahini brownies.
Vegan Cauliflower Soup Recipes
Cauliflower adds creamy texture and body to soups without overpowering them. It’s an excellent whole-food thickener and brings savory flavor to many vegan soups.
7. Cauliflower Soup with Red Lentils
Cauliflower Soup with Red Lentils
8. Creamy Vegan Asparagus Soup
Creamy Vegan Asparagus Soup
9. Chunky Roasted Veggie Soup
Chunky Roasted Veggie Soup
Cauliflower FAQs
Cauliflower is a cruciferous vegetable available in several colors and varieties, including romanesco with its pointed florets. It can be eaten raw, steamed, roasted, pureed, mashed, or riced and is easy to add to soups, salads, or main dishes.
A fresh head can be refrigerated in a plastic bag for 1–2 weeks. Cauliflower rice lasts 3–5 days in the fridge or can be frozen for up to 2 months in a freezer-safe container.
Yes. Raw cauliflower works well on a crudités platter with a healthy dip, or chopped and tossed into a raw cauliflower salad for texture and crunch.
More Healthy Cauliflower Recipes
10. Whole Roasted Cauliflower
Whole Roasted Cauliflower
11. Roasted Cauliflower Shawarma
Roasted Cauliflower Shawarma
12. Roasted Cauliflower Salad
Roasted Cauliflower Salad Recipe
13. Vegan Cauliflower Steak with Chimichurri
Vegan Cauliflower Steak with Chimichurri Sauce
14. Roasted Cauliflower Hummus
Roasted Cauliflower Hummus
15. Cauliflower Kugel
Cauliflower Kugel
Recipe
Easy Roasted Cauliflower Recipe
Equipment
- Measuring cups and spoons
- Rimmed baking sheet
- Tongs
Ingredients
- 1 head cauliflower (about 4 cups florets)
- 2 Tablespoons olive oil
- 1/2 teaspoon coarse sea salt
- 1/2 teaspoon turmeric
- 1/2 teaspoon cumin
- 1/2 teaspoon paprika
- 1/4 teaspoon ground black pepper
Instructions
- Preheat oven to 425°F (220°C).
- Cut cauliflower in half through the core, trim leaves and the bottom stem, and then cut into florets.
- Rinse florets in lightly salted water to remove any debris, drain, and pat dry.
- Spread florets in a single layer on a rimmed baking sheet.
- Drizzle with olive oil and toss to coat. Sprinkle on the spices and mix thoroughly.
- Roast for about 20 minutes, until edges are crisp and the florets are tender inside.
Notes
Nutrition
Note
Nutrition calculations were done using online tools. For the most accurate nutritional information, calculate using the exact ingredients you use.