Our Favorite Cauliflower Recipes
Below are some of our favorite cauliflower recipes, along with a few others from our low-carb friends that we equally love.
- Curried Cauliflower: Cauliflower florets tossed with coconut oil, curry powder, soy sauce, and fresh lemon juice
- Restaurant-Style Cauliflower Fried Rice: Cure your Chinese takeout craving with this low-carb version of fried rice
- Cauliflower Puree: A smooth and creamy cauliflower puree thatâs a perfect low-carb substitute for mashed potatoes
- Cauliflower Soup: A comforting creamy and buttery cauliflower soup perfect for a chilly day
- Loaded Keto Cauliflower Casserole by KetoConnect: Cauliflower is smothered in a rich and gooey cheese sauce then topped with crisp bacon
- Keto Cauliflower Pizza Casserole by Ruled.Me: Pepperoni and melted cheese are layered on a bed of steamed cauliflower and smothered in a cream sauce
- Keto German Cauliflower Salad by Cast Iron Keto: A low-carb âpotato saladâ featuring bacon, scallions, and a tangy mustard vinaigrette
- Roasted Garlic Cauliflower Mash by Keto Karma: This low-carb âmashed potatoesâ recipe gets a flavor boost from roasted garlic
- Keto Cauliflower Buns by Hey Keto Mama: A low-carb, nutrient-dense bread substitute perfect for keto sandwiches
- Keto Chicken Pesto Cauliflower Casserole by I Breathe Im Hungry: Tender chunks of chicken with cheese and pesto make a hearty casserole perfect for a weeknight dinner
Major Benefits Of Cauliflower
1. CAULIFLOWER PROTECTS YOUR BODY FROM INFLAMMATION AND OXIDATIVE STRESS.
When you think antioxidants, your mind might immediately think of colorful berries. But because it contains a pretty hefty serving of vitamin C, cauliflower is a great anti-inflammatory and antioxidant food .
In fact, vitamin C isnt the only powerful disease-preventing nutrient in cauliflower. According to Dr. Josh Axe, the antioxidants found in cauliflower include :
Why should you care about these ingredients?
Foods high in antioxidants and anti-inflammatory nutrients help reduce processes that lead to disease.
Not only can you help fight the madness of cold season with plenty of vitamin C, you can also give your body the best chance at long-term health with cauliflower and other antioxidant-rich foods.
2. EATING MORE CAULIFLOWER CAN HELP REDUCE YOUR RISK OF HEART DISEASE.
A huge study covering the lives of over 134,000 women concluded that eating more cruciferous vegetables, including cauliflower, was associated with a lowered risk of death from heart disease and death from any cause .
The way cauliflower reduces chronic inflammation may be the primary reason its so good for your heart, since too much inflammation throughout your life is very closely related to heart disease .
3. CAULIFLOWER MAY REDUCE YOUR RISK OF CANCER AND FIGHT CANCER ONCE ITS HAPPENING.
Because of the numerous antioxidant compounds in cauliflower, it may also stop cancer cells from multiplying .
Can This Recipe Be Made Ahead
You can make this recipe ahead, however, I recommend making it as close to serving as possible. Cauliflower tends to become soft and the breading loses its crispy factor. What you can do is batter the cauliflower a few hours ahead of time and then cook just prior to serving. For entertaining, you can make the breading mixture and cut the cauliflower a day ahead of time. Cauliflower loses moisture quickly when it cuts and this can actually result in crisper “wings”. That being said, I still love the leftovers and look forward to it when we have them.
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How Much Rice Can I Eat On Keto
Its possible to eat small amounts of white or brown rice without dropping out of ketosis, but youll need to keep a close eye on your total carbohydrate intake. Most ketoers ingest 20g of carbs or fewer each day to maintain ketosis. This means that a tiny serving of a carb-heavy food, like brown rice, is possible even on a keto diet. The question is: how much?
If youre a keto dieter who strives for as close to 0g of carbs per day, then rice will likely have no place on your plate. If you aim for 20g of carbs a day, you can safely have about a half cup of rice once daily if thats your only serving that day.
Everyone is different, and some keto dieters find that they can ingest 50g of carbs a day and still maintain their state of ketosis. If youre one of these luckier ketoers, a full cup of rice is acceptable on a daily basis, but carbs outside of this should be limited.
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The Truth About Cauliflower And The Keto Diet
If you’ve ever been on a diet, then you know success is all about following the rules. Of course, some rules are much easier to follow than others . To follow a keto diet, though, there might be some hope for those of us who have a hard time going by the book. According to Eat This, Not That!, the key to success in following a keto diet is focusing on what you can eat rather than what you can’t, and there are a lot of keto-friendly foods to enjoy.
The ketogenic diet is a low-carb, high-fat diet that involves reducing the number of carbohydrates you eat and replacing those carbs with fat . The goal is to put your body into a metabolic state known as ketosis at which point your body becomes good at burning fat for energy instead of carbs. But, vegetables, like cauliflower, contain carbs, so that must mean a keto diet means avoiding vegetables, right? Not exactly.
Is Brown Rice Better Than White Rice
Once ketoers hear that rice isnt a good food option for maintaining ketosis, the next most common question is whether brown rice is acceptable.
Brown rice being healthier or significantly different than white rice on a nutritional basis is a common misconception in the health and fitness industry. Both options are starchy and are processed by the body in much the same way, especially when it comes to carbohydrates.
White rice contains around 45g of carbohydrates and under 1g of fiber per cup. Brown rice delivers approximately 45g of carbohydrates and 3.5g of fiber per cup.
The fiber in brown rice and other reportedly healthy grains is more significant and will make a slight difference in how the food is processed, but a cup still contains more than 40g of carbs, which will pull most people out of ketosis.
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Can You Have Cauliflower On Keto
Net carbs: 3 gramsCauliflower has 25 calories per 3-ounce serving, 3 grams net carbs, 100% of the vitamin C you need in a day, and a good amount of folic acid.
One may also ask, is cauliflower good for low carb diet? Cauliflower is one of the most versatile and popular low–carb vegetables. It has a very mild taste and can be used as a substitute for potatoes, rice and other higher-carb foods. One cup of raw cauliflower contains 5 grams of carbs, 3 of which are fiber.
Beside above, can cauliflower kick you out of ketosis?
Once you ingest a high source of simple carbs you throw your body out of ketosis by inundating it with glucose. This is part of the reason people are losing weight and feeling good by eating cauliflower pizza crust.
How many carbs are in a whole cauliflower?
It’s fat free and cholesterol free and also is low in sodium content. Additionally, cauliflower contains only 25 calories in 1/6 of a medium head. This portion size also contains 2 grams of dietary fiber and only 5 grams of carbohydrate.
Is Cauliflower Keto Or Too High In Carbs
Even though cauliflower is an incredibly popular veggie choice for many people on the keto diet, when you look at the nutritional content of cauliflower , youll see that its quite low in both protein and dietary fatespecially when compared to its carb total. So is cauliflower keto?
Lets take an in-depth look and find out.
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Cauliflower: The Most Versatile Vegetable
Cauliflower is my favorite vegetable on the keto diet. It is very versatile and can replace carbohydrates in numerous recipes. It is packed full of nutrients. With only 25 calories in a cup, it contains high levels of vitamin C, B6 and K. Besides being high in fiber is also contains, Omega 3s, choline, phosphorus, magnesium, biotin, manganese, niacin, vitamin B1, B2 pantothenic acid as well as protein.
It can be eaten both raw and cooked, interestingly the organic compound indole, which helps kill precancerous cells, is formed when cooked. So it is terrific for you!
I like to use it to replace meals that use mashed potatoes, mashed with swede , and lots of butter. It is delicious, to eat with sausages or to top a keto Shepherds pie.
Ricing is also a popular way to eat cauliflower. Quite simply, it is created by putting it into a food processor and processing it until it resembles rice. Use it as a risotto or rice with curry dishes or to make pizza crust. Cauliflower is the singing, dancing vegetable star of the keto diet!
Looking For More Sides And Appetizers
- Keto Fried Pickles are another fabulous air fryer keto recipe that you don’t want to miss! They are a fabulous way to mix up your appetizer game!
- Craving comfort food? Low Carb Cauliflower Mash is a fabulous easy to make side dish that will hit the spot.
- Keto Brussels Sprouts are quick to make and will convert even those who don’t think they like Brussels Sprouts!
If you like this recipe don’t forget to leave a 5 star rating and let me know how it went in the below comments, I love hearing from you! You can also FOLLOW ME on , , and to see all my delicious recipes.
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The Trick To Getting A Fluffy Cauliflower Mash:
Thats it. Easy, cheesy and delicious!
My kids couldnt get enough. These are die hard mashed potato haters! This healthy loaded cauliflower was a hit in their book and a win for me!
What Is Cauliflower Rice
Cauliflower rice is made from the cruciferous vegetable, cauliflower. The dish is prepared by chopping cauliflower into small rice-sized pieces using either a food processor, box grater, or knife.
Though it has considerably less carbs than real rice, riced cauliflower tastes similar to its starchy companion. It has a mild, neutral flavor that serves as a good base for a variety of dishes, or as a side dish to just about anything.
Anywhere rice is used, cauliflower rice can be used too. Like regular rice, it soaks up the flavor of spices, herbs, and fats. And it does so with minimal calories.
Cauliflower rice has become popular on the keto diet because its light, low-carb, nutritious, gluten-free, refined sugar free, and easy. Plus many keto and paleo dieters miss their rice. Cauliflower rice scratches that itch.
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Best Vegetables To Eat On A Keto Diet
Generally speaking, when exploring the best vegetables to eat on a keto diet, a good rule of thumb is to ask yourself whether they grow about the ground? If they do, then chances are they are an excellent choice for a keto diet one this page is information to help you make the best choices. If you want to explore all of the foods that you can eat on a keto diet use this link: Keto diet foods complete list.
Fresh or frozen, both are fine. Green leafy vegetables are the primary choice, cabbage, Brussels sprouts, kale, and broccoli. Cauliflower is a staple as it is particularly low carb and very versatile. Cauliflower mashed potatoes and cauliflower rice are delicious side dish options for numerous recipes. Asparagus is astoundingly good for you, as are avocados. Liberally slather the vegetables with butter, which always makes them delicious, and increases the fats for Keto macros. Find out the best fats to eat on a keto diet.
It is best to avoid root vegetables such as parsnips and carrots as they tend to be particularly high in carbs. That said, Swede or rutabaga, as our American cousins call it, is very reasonable in carb content along with Celeriac. I also like butternut squash. Peppers and courgettes are also popular, as are all kinds of salads. You can always rely on the fact that if it is green, it will be low carb, so this is a good rule to remember, and greens always deliver high-quality nutrition.
Keto Cauliflower Recipes To Lose Weight Easily
Cauliflower is a great keto-approved vegetable, and eating some delicious keto cauliflower recipes will help you lose weight easily. Try these delicious keto dinners/lunches now!
Even your kids will love these keto cauliflower recipes theyre that good.
My favorite is the Bacon Cheeseburger Cauliflower Casserole.
Whats yours? Tell me in the comments below!
Pin It For Later!
Full recipe here.
You cant have macaroni and cheese on the ketogenic diet, but you can have cauliflower and cheese instead!
A rich mix of cheese and cauliflower to bring you everything you need to stay in ketosis and lose weight, while still eating some delicious meals.
Your kids will particularly love this one!
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How To Make Keto Cauliflower Hash Browns
To start, gather all of your ingredients in one place.
Next, preheat the oven to 400F and line a baking sheet with parchment paper.
Cook the cauliflower in a skillet for 5 minutes, with some oil or water.
Place the cauliflower in a bowl, add mozzarella, egg, parmesan, garlic powder, and salt. Stir until combined.
Divide into 4 and place each piece on the baking sheet. Press gently to flatten to ¼-inch thick.
Bake the hash browns for 25 minutes or until the edges are nicely crispy.
Serve these low carb hash browns warm.
Common Questions About This Vegan Keto Butter Cauliflower:
- Can I swap coconut milk for another ingredient? Coconut milk is the best choice if you want to create that smooth sauce typical of this Indian dish. It also makes the perfect pair with both spices and cauliflower. You can try to make a sauce with cashews but coconut milk is still the top choice.
- How can I serve it? Add some fresh herbs on top and pair it with some low-carb bread or a bowl of salad for some freshness.
- Can I make it in advance? Absolutely. It gets even better the next day .
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Also Does Cauliflower Pizza Crust Have Carbs
The Nutrition Facts of Cauliflower Pizza Crust
As for carbs, cauliflower pizza crust comes in at 16 grams of carbohydrates. Compared to our deep dish, gluten-free, original, and skinny crusts, cauliflower crust is middle of the road for carbohydrates. Its equivalent to a deep dish, which has 15 grams of carbohydrates.
Is Cauliflower Rice Healthy
Cauliflower is a non-starchy cruciferous vegetable. Cauliflower rice is simply the diced version of this healthy food.
Cruciferous vegetables, by the way, contain compounds called isothiocyanates tiny molecules with promising anti-cancer effects. Most of these compounds are found in the floret , so they should be preserved if you make cauliflower rice properly.
Also, chopping up cruciferous veggies actually increases the amount of sulforaphane, a potent anti-cancer isothiocyanate, in the plant. In this regard, chopped cauliflower rice has the edge over whole cauliflower.
Cauliflower rice is also a good source of vitamin C and potassium . Most people dont hit the RDA of 4.7 grams of potassium per day, so cauliflower rice can help get you there.
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- Sodium: 30 milligrams
- Potassium: 299 milligrams
- VitaminC: 80% of daily value
As you can see, most of the calories come from carbs. But since cauliflower rice is low-calorie to begin with, the carbs dont amount to much. And if you calculate net carbs for 1 cup of cauliflower rice, the carb tally drops 3 grams net carbs.
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