Cauliflower is known as the culinary chameleon, making its way into your menu as cauliflower rice, cauliflower mashed potatoes, and even pizza crust. Cauliflower picks up flavors from savory to sweet and is super versatile as a main dish, side dish, or dessert.
Here are some basic ways to use cauliflower in your recipes. You can vary any of these recipes in several ways.
Shrimp and Cauliflower Fried Rice
Ingredients
- ¼ cup sesame oil, divided
- 2 large eggs, lightly beaten
- 3 cups riced cauliflower
- 1 pound large shrimp (31–35 count), peeled and deveined
- 3 cups broccoli florets
- 1 medium red bell pepper, thinly sliced (about 1 cup)
- 3 cloves garlic, sliced
- 3 tablespoons reduced-sodium soy sauce or tamari
- 2 tablespoons water
- 1 tablespoon rice vinegar
- ½ teaspoon ground black pepper
Directions
- Heat 2 teaspoons sesame oil in a large, flat-bottomed carbon-steel wok or heavy skillet over high heat.
- Add the beaten eggs and cook without stirring until fully cooked on one side, approximately 30 seconds.
- Flip the eggs and cook for another 15 seconds, or until just cooked through.
- Transfer the eggs to a cutting board and cut into ½-inch pieces.
- Add another 2 teaspoons sesame oil to the pan and heat over high heat.
- Add the riced cauliflower in an even layer. Cook undisturbed for 3–4 minutes, or until lightly browned.
- Transfer the cauliflower to a plate.
- Add another 2 teaspoons sesame oil to the pan and heat over high heat.
- Add the shrimp and cook, stirring frequently, for approximately 3 minutes, or until just opaque.
- Transfer the shrimp to the plate with the cauliflower.
- Add the remaining 2 tablespoons sesame oil to the pan and heat over high heat.
- Add the broccoli florets, sliced red bell pepper, and garlic.
- Cook for 4–5 minutes, stirring occasionally, until the vegetables are lightly charred.
- Stir in the soy sauce or tamari, water, rice vinegar, and black pepper.
- Bring the mixture to a boil and cook for 30 seconds.
- Remove the pan from the heat.
- Stir in the reserved eggs, cauliflower, and shrimp until thoroughly combined.
- Serve warm.
Cheesy Cauliflower Breadsticks
Servings: 8
Nutrition per serving: 178 calories, 5 g carbohydrates, 14 g protein, 12 g fat, 1 g fiber.
Ingredients
- 4 cups riced cauliflower (about 1 large head)
- 4 large eggs
- 2 cups mozzarella cheese, shredded (hand-shredded is best)
- 3 teaspoons oregano
- 2 cloves garlic, minced
- Salt and black pepper, to taste
- 1 additional cup shredded mozzarella cheese, for topping
Directions
- Preheat the oven to 425°F.
- Line two pizza pans or a large baking sheet with parchment paper.
- Roughly chop the cauliflower into florets.
- Add the florets to a food processor and pulse until the cauliflower resembles rice.
- Place the riced cauliflower in a microwave-safe container and cover with a lid.
- Microwave for approximately 10 minutes.
- Allow the cauliflower to cool until it is no longer steaming.
- Transfer the cooked cauliflower to a large mixing bowl.
- Add the eggs, 2 cups shredded mozzarella cheese, oregano, minced garlic, salt, and black pepper.
- Mix until all ingredients are thoroughly combined.
- Divide the cauliflower mixture into two equal portions.
- Spread each portion onto the prepared baking sheets, shaping into a pizza crust or rectangle for breadsticks.
- Bake for approximately 25 minutes, or until the crusts are golden brown.
- Remove from the oven and sprinkle the remaining 1 cup of mozzarella cheese evenly over the top.
- Return to the oven and bake for approximately 5 additional minutes, or until the cheese is melted.
- Slice into breadsticks and serve warm.
Creamy Mashed Cauliflower
Servings: 4
Ingredients
- 8 cups bite-sized cauliflower florets
- 4 cloves garlic, crushed and peeled
- ⅓ cup nonfat buttermilk
- 4 teaspoons extra-virgin olive oil, divided
- 1 teaspoon butter
- ½ teaspoon salt
- Freshly ground black pepper, to taste
Optional Garnish
- Fresh chives, chopped
Directions
- Place the cauliflower florets and garlic in a steamer basket over boiling water.
- Cover and steam for approximately 12–15 minutes, or until the cauliflower is very tender.
- Alternatively, place the cauliflower and garlic in a microwave-safe bowl with ¼ cup water. Cover and microwave on HIGH for 3–5 minutes, or until tender.
- Transfer the cooked cauliflower and garlic to a food processor.
- Add the nonfat buttermilk, 2 teaspoons olive oil, butter, salt, and freshly ground black pepper.
- Pulse several times to combine the ingredients.
- Continue processing until the cauliflower mixture is smooth and creamy.
- Transfer the mashed cauliflower to a serving bowl.
- Drizzle with the remaining 2 teaspoons olive oil.
- Garnish with chopped fresh chives, if desired.
- Serve hot.
Riced Cauliflower Burrito Bowl
Servings: 3
Nutrition per serving: 452 calories, 43 g carbohydrates, 14 g protein, 31 g fat, 13 g fiber, 13 g sugar.
Ingredients
For the Cauliflower Rice
- 2 tablespoons olive oil
- 1 head cauliflower, grated
- 1 lime, juiced
- 1 tablespoon chili powder
- 2 teaspoons onion powder
- ¾ teaspoon kosher salt
For the Guacamole
- 2 ripe avocados
- 2 cloves garlic, minced
- 1 lime, juiced
- 2 tablespoons red onion, chopped
- 1 jalapeño, seeded and chopped
- 1 Roma tomato, seeded and diced
- 1 tablespoon fresh cilantro, chopped
- Salt, to taste
For the Burrito Bowls
- 1 (14-ounce) can garbanzo beans
- 1 cup corn
For Serving
- Prepared guacamole
- Prepared cauliflower rice
- Pico de gallo
- Fresh cilantro
Directions
- Remove the green stems and leaves from the cauliflower and cut the head in half.
- Using a box grater, grate each half of the cauliflower into rice-sized pieces. A few small florets are fine.
- Heat the olive oil in a large skillet over medium-high heat.
- Add the grated cauliflower, lime juice, chili powder, onion powder, and kosher salt.
- Stir until all ingredients are thoroughly combined, then cover the skillet.
- Cook for approximately 15–20 minutes, stirring frequently, until the cauliflower is softened and lightly browned.
- To prepare the guacamole, peel and pit the avocados and place them in a mixing bowl.
- Add the lime juice, minced garlic, chopped red onion, and jalapeño.
- Mash the ingredients together with a fork. For chunkier guacamole, use a knife to chop and combine the ingredients.
- Add the diced Roma tomato and chopped cilantro, gently folding them into the guacamole.
- Season with salt to taste.
- Heat the garbanzo beans and corn on the stovetop or in the microwave until hot.
- Divide the prepared cauliflower rice among serving bowls.
- Add the heated garbanzo beans and corn.
- Top each bowl with pico de gallo and freshly prepared guacamole.
- Garnish with fresh cilantro and serve.
Whole Roasted Cauliflower
Servings: 4
Ingredients
- 1 medium cauliflower (about 2 pounds), tough outer leaves removed
- Sea salt and freshly ground black pepper, to taste
For the Sauce
- ¾ cup mild harissa
- 3 tablespoons extra-virgin olive oil
- ¾ teaspoon ground cumin
- ¾ teaspoon smoked paprika
- ¾ teaspoon dried thyme
- ½ teaspoon sea salt
- Heaping ¼ teaspoon red pepper flakes
For Serving
- Lemon wedges
- Fresh cilantro
Directions
- Preheat the oven to 425°F.
- In a small mixing bowl, combine the harissa, olive oil, ground cumin, smoked paprika, dried thyme, sea salt, and red pepper flakes.
- Stir until the sauce is thoroughly blended.
- Slice a small portion from the bottom of the cauliflower core so the head sits flat.
- Place the whole cauliflower in a cast-iron skillet.
- Brush approximately one-third of the prepared harissa sauce evenly over the cauliflower.
- Cover the skillet with aluminum foil.
- Roast in the preheated oven for 30 minutes.
- Remove the foil and continue roasting for approximately 30 additional minutes, or until the cauliflower is fork-tender in the center.
- Remove the cauliflower from the oven.
- Brush with half of the remaining harissa sauce.
- Season with additional sea salt and freshly ground black pepper, if desired.
- Squeeze fresh lemon juice over the roasted cauliflower.
- Garnish with fresh cilantro.
- Slice the cauliflower into quarters and serve with the remaining harissa sauce on the side.
