We’ve got a special treat for you today. We tried four healthy cauliflower recipes and loved them enough to share with you.
But before we get to the recipes, let’s talk a bit about why cauliflower is so great and how to choose the perfect head.
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Cauliflower is a super good for you food packed full of nourishing goodness. And so very versatile!
Benefits of Cauliflower
- Cauliflower is a member of the cruciferous family, the same as broccoli, kale, cabbage and collards.
- It’s rich in vitamins C, K and B6, folate and pantothenic acid.
- Cauliflower is also a good source of choline, fiber, omega-3 fatty acids, manganese, phosphorus and biotin.
- It also has Vitamins B1, B2 and B3, potassium, magnesium and even protein!
How To Choose and Store Your Cauliflower
- The cauliflower head should be firm and closely knit together with no brown or soft spots.
- Now days you can find different colors of cauliflower, such as orange or purple. While interesting and fun to cook, they are usually more expensive than the white variety.
- Also, cauliflower is on the 2019 Clean 15 list so there is no need to pay extra for organic. (Stop wasting money and get the complete list of clean veggies here! Now you will know what needs to be organic and what doesn’t have to be)
- Keep your cauliflower loosely wrapped in a plastic bag in the refrigerator.
- A head of cauliflower, in good condition and kept this way, should last for up to 2 weeks.
How to Cook Cauliflower
There are so many ways to cook cauliflower! Way more than I can cover in this one post. For now, I’m going to share these 4 family friendly recipes with you…
- Cauliflower Mac and Cheese
- How to Make Cauliflower Mash
- Roasted Cauliflower Recipe
- Cauliflower Fried Rice
Make sure to pin this so you don’t forget these awesome recipes!
I’m sure you’ve noticed that cauliflower has become the darling of the low carb and keto people these last few years and maybe you’re thinking that these recipes really don’t apply to you and your family.
But I beg to differ. Why not substitute such a nourishing vegetable for rice or pasta every once and awhile?
Why not use every opportunity you can to get more vegetables into your kids?
And maybe you are looking to curb your carbs a bit. These recipes will do that for sure!
Word of Caution
Now a word to the wise…if you are trying cauliflower in place of rice or pasta in your recipes maybe you shouldn’t pretend they taste just like what they are replacing.
In other words, if I tell my husband we are having chicken fried rice and I replace the rice with cauliflower he will automatically dislike it.
But if I tell him we are having skillet cauliflower with chicken he will eat it up!
And with kids maybe it’s better not to even mention the vegetable thing…you’ll just have to decide what works best for your family.
You know them and you know what you can get away with so to speak. 😉
By the way, if you struggle to get your kids to each their veggies, check out our Pinterest board, How to Disguise Vegetables for Kids, to get some helpful ideas and tips.
Okay enough explaining, are you ready for some easy cauliflower recipes?
Healthy Cauliflower Recipes
Cauliflower Mac and Cheese
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This recipe will serve 4 people.
- Cheese sauce*, recipe below
- 2 medium heads, cauliflower
- Bread crumbs, to taste
- Parmesan cheese, to taste
- Smoked paprika, to taste
- Wash the 2 heads of cauliflower and cut off the green leaves.
- Cut up the cauliflower into small, uniform pieces. This is the trick that makes it look like mac and cheese after it’s baked.
- Place the cut up cauliflower into a large saucepan and cover with salted water. Bring to a boil and cook for 10-15 minutes. You want it to be al dente, soft but not overcooked.
- Drain well and return to the saucepan. Place the saucepan over a low heat and watch the pan while the cauliflower dries out. Don’t leave unattended at this point, you don’t want to burn the cauliflower or the pan. I’m having you do this so the cauliflower will be dry. If it’s watery it will water down the cheese sauce.
- Turn the very dry, cooked cauliflower into a large baking dish.
- Cover with the cheese sauce.*
- Sprinkle bread crumbs, grated Parmesan cheese and smoked paprika over the top.
- Bake in a 350 preheated oven for about 20 minutes, until bubbly.
I used this Rachael Ray recipe for Cheese Sauce as a guide.
These are the ingredients I used.
This is what I did…
- Melt 2 tablespoons of butter in a medium skillet.
- Add 3 tablespoons of flour and ½ teaspoon of salt to the melted butter and cook and stir for 3 minutes.
- Add 1 cup of chicken broth and 1 cup of ½ & ½ and cook and stir until bubbly.
- Remove from the heat and add 2 1/2 cups of cheese and stir until melted. I used a combination of Cheddar and Jack cheese. And I added the Parmesan cheese to the top of the baked cauliflower as I mentioned above.
This recipe was a hit! It didn’t taste just like macaroni and cheese, but it was good.
I didn’t tell my husband that it was supposed to be cauliflower mac and cheese. Instead, I told him it was baked cauliflower with cheese.
Had I tried to pass it off as macaroni and cheese I don’t think he would have liked it, but he loved it as a cheesy cauliflower bake.
It’s up to you what to tell your family.
If you are avoiding pasta and you want a dish like mac and cheese, this will work.
And if you want a way to get your kids to eat more veggies, this will work. And you will know best what to call it. 🙂
How To Make Cauliflower Mashed Potatoes
These are good and the recipe is easy.
The first step is to make some steamed cauliflower…
How To Steam Cauliflower
- Start with a medium head of cauliflower.
- Place the whole head in a saucepan, stem side down.
- Fill with salted water, about halfway up the sides of the cauliflower.
- Bring to a boil, lower to a simmer, cover and steam for 15 – 20 minutes, until fork tender.
- Be very careful that the pot does not boil dry!
- You can also cut the cauliflower into florets so that it cooks in about half the time, but the cutting itself takes time so I think it’s easier just to cook it whole.
Cauliflower Mashed Potatoes
One medium head will serve 2- 4 people.
- 1 medium head of cauliflower, steamed
- 1-2 tablespoons ghee
- Salt and pepper to taste
- Drain the cauliflower well. Return to the saucepan and place over a low heat. Watch it as the water evaporates and the cauliflower drys.
- Add the ghee, salt and pepper and mash until creamy. You can use a potato masher or an immersion blender, depending on how creamy you want the cauliflower to be.
I think you will really like this! Again, I didn’t try to pass these off as mashed potatoes because clearly they are not. But they are delicious nonetheless.
Roasted Cauliflower Recipe
Makes 4 servings.
- 1 medium head of cauliflower
- 1-2 Tablespoons Coconut Oil, Olive Oil, Ghee, or Avocado Oil
- Salt & pepper to taste
- Cover a medium baking sheet with Parchment paper.
- Cut up the cauliflower florets into even size pieces. They can be as large or as small as you like but they should all be the same size to ensure even cooking.
- Place the florets onto the baking sheet and toss with the oil of choice and the salt and pepper.
- Roast in a preheated 425 degree oven for 35-40 minutes until desired doneness. You may want to stir it a few times throughout the cooking time to prevent it from burning.
This is a super yummy way to eat cauliflower! I love the toasty, crispy texture it gets! And this is just pure cauliflower, it’s not trying to be anything different.
Cauliflower Fried Rice with Chicken
This dish will serve 2-4 people.
- 1, 12 oz bag of frozen riced Cauliflower
- 4 boneless chicken thighs or 2 boneless chicken breasts
- 3 tablespoons ghee, divided use
- ½ onion, finely chopped
- 1 carrot, cut into ¼ inch cubes
- 3 cloves garlic, minced
- ½ teaspoon finely minced fresh garlic
- 2 eggs, beaten with a fork
- Soy sauce, to taste
- Melt 1 tablespoon of the ghee into a stir fry pan.
- Cut up the raw chicken into small, bite size pieces.
- Saute the chicken in the ghee until cooked through.
- Transfer the chicken into a bowl and cook the onions and carrots until the carrots are tender.
- Add the garlic and ginger and cook for another minute.
- Then add the frozen cauliflower and cook for 2-3 minutes.
- Add the eggs and cook and stir until cooked through.
- Pour in some soy sauce to taste and cook for 1 more minute.
- Serve right away.
This is a tasty dish! And unlike the other cauliflower dishes (such as the mac and cheese and cauliflower mash) it really does taste like what it’s replacing.
Try it, I think you’ll like it. And let us know if you think it can pass for rice.
Cauliflower has soooo many different uses. The possibilities are endless, but these recipes should be a good starting point for you.
And if you haven’t already, don’t forget to grab our free Guide to Picking Produce. To start feeding your family more fruits and veggies it’s helpful to know what needs to be organic, what doesn’t, what is probably GMO, and what is in season. This will save you money and give you the best tasting fruits and veggies!
So what recipe are you going to try first? Let us know in the comments!
Feel free to also let us know of other ways you like to use cauliflower.
There is a reason why cauliflower is so popular right now. It’s tasty and fun to create recipes with!
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