Call me weird but I just love cauliflower. I was so excited to see local cauliflower at the store recently. And we have started getting Romanesco Cauliflower in our CSA too. I have been seeing all sorts of great healthy cauliflower recipes on some of my favorite healthy food blogs, so I thought I would share some of my favorites from the archives, as well as some awesome cauliflower recipes from blogger-friends.

a blue plate with roasted broccoli and cauliflower with grated Parmesan sprinkled over it

I originally shared this round-up of Cauliflower recipes on November 5th, 2013. I have updated the text and added some of my favorite new recipes since then!

I’m not kidding when I say I could eat cauliflower in literally any form. Raw, steamed, cooked, roasted, in smoothies (yes, you read that right), in soups, in salads–the list goes on. It’s such a versatile vegetable and the best past about it is that it’s nearly flavorless.

Now you might think of that as a bad thing, but really, it just means that it’s the perfect vegetable to soak up literally any flavor. You can add frozen cauliflower to a smoothie for added thickness and nutrients, and you won’t taste a thing. Or, you can make cauliflower rice and use it as a substitute for white rice. Season it with some lime juice and chopped cilantro and your tastebuds won’t skip a beat–I promise. Options are endless when it comes to cauliflower recipes.

What Are The Benefits of Cauliflower

Oh where to get started. Cauliflower is a cruciferous vegetables (much like broccoli, kale, cabbage, and Brussels sprouts) and is full of healthy nutrients. There have been plenty of studies done on the health benefits of cauliflower and why it’s such a loved vegetable world-wide. Some (but not all) benefits of cauliflower are:

  • May assist in weightless due to being a low-calorie food
  • Contains vitamins and antioxidants such as vitamin C and K
  • Very high in fiber so it may assist in digestion
  • Healthy low-carb alternative to white starches, grains, and legumes
  • AND, most importantly, very easy to incorporate into your diet!

So if you can’t tell, I’m a huge fan, but without further ado, so you can see what all the cauliflower-hype is about, here is my round-up of Healthy Cauliflower Recipes.

If you love cauliflower as well, don’t forget to check out this Ultimate Guide to Cauliflower for all the tips and tricks you didn’t know you needed!

Cauliflower Recipes

One of the many reasons why I love cauliflower is that you can transform raw cauliflower into so many different things. Although I love eating it raw dipped in hummus, it's truly the perfect vehical for creating new, fun flavors. Not only that, but it's a great substitute for foods such as rice and mashed potatoes if you're trying to opt for a low-cal/low-carb version.

More Recipe Round Ups

Thank you so much for reading. Are you a fan of cauliflower? What’s your favorite way to make it? I’d love to hear from you on my Instagram or down below in the comments! Please leave a review or star rating if you try any of these recipes, and thank you in advance for sharing this post with your friends, because Sharing is Caring:) Happy Cooking! ~Katie

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cauliflower tater tots

18 Healthy Cauliflower Recipes


Here are 18 healthy cauliflower recipes to try! From cauliflower breadsticks, to cauliflower buffalo wings, and simple steamed cauliflower, there are recipes for every occasion. Our featured recipe is this delicious Cauliflower Tater Tots recipe. There’s no need to ditch your healthy eating goals to satisfy your craving for tater tots. These guiltless grain-free cauliflower tots are low carb and gluten free.


  • 1 head cauliflower
  • 3 tablespoons water
  • 1 large egg
  • ½ teaspoon garlic powder
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • ¼ teaspoon paprika
  • 4 ounces shredded sharp cheddar cheese


  1. Core cauliflower and cut into florets. Process in food processor fitted with the steel blade attachment, in two batches, until the cauliflower looks like fine rice. Place 3 tablespoons water in the bottom of a large sauce pan. Add the cauliflower mixture. Cover and steam over medium heat, stirring occasionally, until the cauliflower is very soft, about 5 to 7 minutes. Line a colander with a clean linen towel. Scrape the cauliflower mixture into the towel, and let sit to cool, about 30 minutes. Wrap cauliflower up into a bundle, and then squeeze bundle from the top down to remove the excess moisture from the cauliflower. Continue squeezing until the cauliflower is about half it’s original volume and you’ve squeezed off about 1 1/3 cup of liquid. 
  2. Whisk egg , garlic powder, salt, pepper and paprika in a large bowl. Add the cauliflower and stir to combine. Add Cabot cheddar cheese. Stir to combine.
  3. Preheat oven to 400 degrees F. Line two baking sheets with parchment paper. Lightly mist parchment with cooking spray.
  4. Form cauliflower into little football shapes by scooping back and fourth between two soup spoons. Arrange tots, evenly spaced on baking sheet. Bake until the bottoms are browned, and the cauliflower mixture has set up, 15 to 18 minutes. Let cool 10 minutes before removing the tots from the parchment with a thin spatula.
  • Prep Time: 40 minutes
  • Category: Side dish

Keywords: healthy cauliflower recipes,cauliflower tater tots