You are here

7 Creative Cauliflower Recipes

  • Sean Farrell

    Cauliflower Recipes: Corn Chowder

    Makes 12 servings

    Ingredients

    1 small yellow onion, chopped

    1/2 cup carrots, chopped

    3 stalks celery, roughly chopped

    1 medium red bell pepper, roughly chopped

    1 medium head cauliflower, washed and cut into 1/4-inch chunks

    2 chicken bullion cubes + 2 cups water or 2 cups chicken broth

    1 (15-ounce) can corn

    1–3 pkts Stevia (or pinch of sweetener to taste)

    Pinch salt and pepper (or to taste)

    1/2 cup (1.5 ounces) grated low-fat cheddar

    1/4 cup grated Parmesan cheese

    1 cup low-fat plain Greek yogurt (or fat-free sour cream)

    Optional: 2 cups chicken, cooked and shredded or chopped

    Optional: Corn and/or cooked bacon, crumbled for topping

    Directions

    1. Gather ingredients, chop and wash veggies, and drain canned corn. Add everything except for the Greek yogurt, cheddar and Parmesan cheese (and optional toppings if using) to the slow cooker. Cook on HIGH for 4 hours, or on LOW for 8 hours.

    2. After cooking, ladle or pour contents from slow cooker into a blender. Blend until just smooth, (or until completely smooth if you prefer a smoother chowder). Pour back into the slow cooker and stir in yogurt and cheeses until everything is well combined. Stir in optional corn and/or cooked chicken if desired for a more textured soup, or top with additional cheese and/or bacon if you wish!

  • Sean Farrell

    Cauliflower Recipes: Buffalo Chicken Pizza

    Makes 8 servings

    Ingredients

    For the crust

    4 cups cauliflower (1 large head of cauliflower)

    2 large egg whites

    1/2 cup shredded mozzarella cheese (or other low-fat shredded cheese)

    1/2 cup Parmesan cheese, grated

    1/2 teaspoon garlic powder

    1/4 teaspoon salt

    1/2 teaspoon dried parsley

    For the pizza toppings

    2 cups shredded cooked chicken

    1/2–3/4 cup Buffalo wing sauce (depending on how hot you like it)

    1/2 cup reduced-fat cheddar cheese, shredded

    1/2 cup mozzarella cheese, shredded

    Directions

    1. Preheat oven to 425°F. Line a baking sheet with parchment paper or foil. Spray with nonstick cooking spray.

    2. Prepare pizza crust: Wash cauliflower and cut in half. Break cauliflower into segments and place in food processor. Pulse until it reaches a rice-like texture. Place cauliflower in microwave safe bowl and microwave for 8 minutes. (Don't add water or cover.) Remove cauliflower from microwave and add the cheese and seasoning. Once cauliflower has cooled down, add egg; stir until everything is well combined. (Note: If you notice your cauliflower has any excess water, be sure to drain or blot it off. The drier the crust is, the crispier it will become. Also, if you don't have a food processor, you can cut the cauliflower into very fine pieces with a knife.)

    3. Bake pizza crust: Scoop cauliflower crust onto prepared baking sheet, using a spatula to help form crust into a rectangle on the pan, about 1/4 inch thick. Place crust in the oven and bake for 30–35 minutes, or until it starts to get lightly golden brown over the top.

    4. Meanwhile, prepare Buffalo chicken: While the pizza crust bakes, place Buffalo wing sauce and shredded chicken in a medium bowl. Toss chicken in sauce until well combined.

    5. Top pizza: Evenly spread the Buffalo chicken over the baked pizza crust then scatter the cheese on top.

    6. Bake and enjoy: Bake pizza 6–10 minutes until cheese has melted and starts to bubble.

  • Sean Farrell

    Cauliflower Recipes: Gratin

    Makes 8 servings

    Ingredients

    1 large head of cauliflower

    1 cup plain low-fat Greek yogurt (or sour cream, or cottage cheese)

    1/2 teaspoon mustard

    1/2 teaspoon pepper

    1/2 teaspoon salt

    1/2 teaspoon garlic powder

    1 teaspoon minced onion

    1 packet stevia (or 1/4 teaspoon sweetener of choice)

    1/4 cup grated Parmesan cheese

    1/2 cup grated 2% cheddar cheese

    For the topping

    1/2 cup grated 2% cheddar cheese

    1/4 cup Parmesan cheese

    Directions

    1. Preheat oven to 375°F. Spray a large baking dish with cooking spray and set aside.

    2. Wash cauliflower and cut into bite-size pieces. Place cauliflower into a large pot. Add 2 cups of water, cover, and bring to boil over high heat. Reduce heat to medium and cook for 8–10 minutes, or until cauliflower is just starting to get tender. Drain cauliflower in a colander and place in a large bowl. (Or you could microwave the cauliflower in a large microwave safe dish in 1 cup of water, covered with Saran wrap poked with a few holes for steaming. Microwave for 8–12 minutes or until cauliflower is just starting to get tender. Drain in a colander and place in a large bowl.)

    3. Meanwhile, mix together ingredients for sauce in a small bowl.

    4. Add sauce to cauliflower, and stir until well combined. Pour into baking dish. Sprinkle topping over cauliflower.

    5. Bake 30–35 minutes, or until cheese is melted and topping is lightly golden brown. Serve warm.

  • Sean Farrell

    Cauliflower Recipes: Alfredo Sauce

    Makes 6 servings

    Ingredients

    1 large head of cauliflower

    1 large, sweet onion, chopped (about 1 1/2 cups chopped)

    2 tablespoons garlic, minced (or 1 teaspoon garlic powder)

    1/2 cup unsweetened almond milk (or low-fat milk of choice)

    1/2 cup plain low-fat Greek yogurt

    1/2 cup Parmesan cheese, grated

    1 teaspoon onion powder

    1 teaspoon salt (or to taste)

    1/2 teaspoon pepper (or to taste)

    Directions

    1. Wash the head of cauliflower. Remove the leaves and base stem. Cut the rest of the cauliflower into florets. Place the cauliflower florets in a medium pot. Add just enough water to the pot to cover the cauliflower florets. Cover pot and cook over medium-low heat on your stovetop for about 8–10 minutes, or until tender. Carefully drain the cauliflower and water into a colander, or scoop cauliflower out with a slotted spoon.

    2. While cauliflower is cooking, spray a large skillet with cooking spray and saute the onions and garlic over medium heat until tender and lightly golden brown. Place steamed cauliflower, sauteed onions and garlic in a blender or food processor along with the rest of the ingredients for the sauce. Blend until the sauce is completely smooth. Enjoy over noodles of choice!

  • Sean Farrell

    Cauliflower Recipes: Butternut Squash

    Makes 6 servings

    Ingredients

    1/4 cup low-fat milk (or milk alternative of choice, or chicken broth)

    1 large head of cauliflower

    1 medium butternut squash (about 2–3 cups)

    1 teaspoon garlic powder

    1/4 cup Parmesan cheese

    Pinch salt and pepper (or to taste)

    Optional: 1 packet of stevia or sweetener of choice to bring out the slight sweetness of the butternut squash

    Directions

    1. Cook cauliflower and butternut squash until tender. (There are various methods of doing this. You could use a slow cooker. Or you could boil the cauliflower for about 15 minutes, and bake the squash in the oven at 325°F for 45–50 minutes. Or you could microwave the cauliflower in a microwave-safe dish with a small amount of water for 10 minutes, and microwave the squash for 10 minutes as well.)

    2. Once it's tender, peel the butternut squash, cut in half lengthwise, and remove seeds. Place cauliflower in blender with 2 tablespoons milk, 2 tablespoons Parmesan cheese, 1/2 teaspoon garlic powder, and salt and pepper to taste. Blend until smooth. Spoon into serving dish.

    3. Place squash in the blender with 2 tablespoons milk, 2 tablespoons Parmesan cheese, 1/2 teaspoon garlic powder, and salt and pepper to taste. Blend until smooth. Pour into serving dish with cauliflower, and mix just until barely swirled. Serve warm with light butter or additional Parmesan cheese if desired.

  • Sean Farrell

    Cauliflower Recipes: Pizza Bites

    Makes 4 servings

    Ingredients

    2 cups cauliflower (about 1/2 head of cauliflower)

    1/4 cup egg whites (or 1 large egg white)

    1/8 cup low-fat cottage cheese

    1/4 cup Parmesan cheese

    1/2 teaspoon dried oregano

    1/2 teaspoon dried basil

    1/4 teaspoon garlic powder

    1/4 cup mini turkey pepperoni (or regular size turkey pepperoni cut into quarters)

    Optional: Additional pepperoni to place on top just before cooking

    Directions

    1. Preheat oven to 425°F. Line 14 mini muffin cups with silicone liners, or use foil muffin liners with paper liners removed. Spray liners with nonstick cooking spray. Set aside.

    2. Wash cauliflower and cut in half (save the rest for later). Break cauliflower into segments and place in food processor. Pulse until it reaches a rice-like texture.

    3. Place cauliflower in microwave safe bowl and microwave for 8 minutes. (Do not add water or cover).

    4. Remove cauliflower from microwave and add the rest of the ingredients. Stir to combine. Place back in microwave for 2 minutes. Mix again.

    5. Scoop cauliflower mixture into muffin liners, dividing evenly between the 14 mini liners. Fill to the top, and press filling down so it's compact in liner.

    6. Place muffin tin in the oven and bake muffins for 30–35 minutes, or when top starts to become golden brown. Remove from the oven. Let cool completely before popping the muffins out of the liners. Serve warm with pizza sauce for dipping!

  • Sean Farrell

    Cauliflower Recipes: Chicken Broccoli Casserole

    Makes 8 servings

    Ingredients

    1 large head of cauliflower

    1 large head of broccoli (or about 2–3 cups broccoli florets)

    1 cup cooked chicken breast, chopped or shredded

    1 1/4 cup low-fat cottage cheese (or low-fat Greek yogurt)

    1/4 cup Parmesan cheese, grated

    1/2 cup grated 2% cheddar or Colby cheese

    1 large egg

    1/2 teaspoon garlic powder

    1 teaspoon minced onion (or 1/2 teaspoon onion powder)

    Pinch salt and pepper (or to taste)

    For the topping

    3/4 cup grated 2% cheddar or Colby cheese

    1/8 cup grated Parmesan cheese

    Directions

    1. Preheat oven to 375°F. Spray a 9×13 baking dish with cooking spray and set aside.

    2. Cut broccoli and cauliflower into bite-size florets. Boil or steam the cauliflower and broccoli florets for about 10–15 minutes or until they are tender. Drain well in a colander. Place the frozen vegetables in a dish that is microwave-safe (if using steamers, simply leave in the bag). Microwave for about 5–10 minutes, to defrost the vegetables to around room temperature. Drain well in a colander.

    3. In a large bowl, place the cooked chicken, cottage cheese, Parmesan cheese, shredded cheese, egg, and spices. Stir until everything is well combined.

    4. Add the cauliflower and broccoli to the chicken mixture and stir until well combined. Pour into baking dish. Sprinkle topping over the casserole. Bake 30–35 minutes, or until cheese is melted and topping is lightly golden brown.

 

Kiera Carter

Kiera Carter is the executive web editor of FITNESS and SHAPE. She's also a New York University alum, Brooklyn resident, and half marathon lover.  More →

More from Kiera
  • Chicago
  • Boston
  • New York City