At some point, you’ll realize that cauliflower is just as important as butter on keto. The primary reason for this is that it’s low carb and makes the perfect substitute for starchy veggies like potatoes.
Below are some easy keto cauliflower recipes you’ll love and most of them have a total cooking time of 30 minutes or less.
Have you tried our garlic butter shrimp with zucchini noodles recipe (you’ll love it)?
How Many Carbs Are In Cauliflower?
100 grams or 1 cup of raw cauliflower has 5 grams of total carbohydrates, of which 3 are net carbs. It’s a low carb, and low-calorie veggie but you need to be careful not to let the deliciousness of the recipes tempt you to overeat.
Macros per 100 grams
Total Carbs: 5 g Net Carbs: 3 g Fat: 0.3 g Protein: 1.9 g Calories: 25
3 Reasons To Include Cauliflower In Your Diet Other Than That It’s Low Carb
Having low carb content and being the perfect substitute for your favorite comfort foods are not the only reasons to include cauliflower in your diet. Here are 3 ways it can benefit your overall health & wellbeing:
- Packed with vitamins Cauliflower is packed with vitamins such as vitamins C, K, and B6. It also has a generous amount of potassium, and magnesium, two of the three main electrolytes you’ll need to avoid keto flu symptoms.
- May help avoid constipation Cauliflower is a good source of fiber and may help prevent constipation that some people experience on low carb diets. One study, for instance, found that cauliflower consumption promotes gastrointestinal health by decreasing sulfate-reducing bacteria [1].
- Immune system boost Cauliflower is rich in antioxidants and therefore can help boost your immune system. Some studies have found that cruciferous vegetables such as cauliflower may help enhance the treatments of certain types of cancers [2]. Blanching or quick steaming are seen as the best cooking methods to prevent nutrient loss.
14 Delicious Keto Cauliflower Recipes You Need To Try
Here are some of the most delicious and low carb cauliflower recipes you’ll find online.
Cauliflower
is currently the best low carb substitute for rice. You can use this easy recipe from eatwell101 to make a quick meal, side dish, or use it to meal prep.It’s filling and flavorful on its own but you can also top it up with a quick omelette if you like.
The macros information is currently unavailable but it’s a keto-friendly recipe and you can always contact the author for more information.
This is a delicious, warming and delicately spiced recipe from us here at I Eat Keto. Cauliflower goes great with spices and coconut and this soup is a great winter keto soup.
Macros per serving
Carbs: 12 g Fat: 40 g Protein: 9 g
Keto Cauliflower Casserole Bake Recipe – Easy, Cheesy with Bacon Too
If you’ve been missing potatoes on keto, this cauliflower casserole will cure your potato cravings according to the author from MyKetoKitchen. It’s a simple recipe that calls for regular keto ingredients you may already have at home like cheese and sour cream.
Each serving has only 3 grams of carbs and you’d also get a generous dose of fats and protein to keep you feeling fuller. Another thing about casseroles is that they’re one of the easiest options for meal prepping.
Macros per serving
Carbs: 3 g Fat: 27 g Protein: 16 g
This slow cooker keto cauliflower soup is another delicious comfort food you can make in large batches to enjoy throughout the week. The author made this (and recommends) with roasted cauliflower heads for extra flavor but she says you can skip it if you don’t have the time.
The seasoning ingredients used to roast the cauliflower also adds to the flavor of the soup.
Macros per serving
Carbs: 9.1 g Fat: 40.4 g Protein: 14.3 g
The author Stacie says she tried this keto cauliflower Ziti during her first few weeks on keto and that it tastes just like lasagna.
Another thing you’ll appreciate about this recipe is that most of the ingredients required are regular keto foods you may already have at home.
Macros per serving
Carbs: 8.8 g Fat: 13.1 g Protein: 31.4 g
Here’s another delicious and unique keto casserole recipe from myketokitchen. The author was inspired by a savory rice dish he used to cook for his family.
It’s an easy one-pan recipe because it only requires 10 minutes to prepare and the rest is baking time. The author says you can refrigerate it for 4 days or freeze it for up to 3 months and this is why casseroles are perfect for meal prepping on keto.
Macros per serving
Carbs: 5 g Fat: 30 g Protein: 18 g
Cauliflower is the best substitute for starchy vegetables like potatoes, and it tastes so good you won’t be able to tell the difference. Right, that might be a little exaggerating but you’ll agree when you try this delicious cauliflower mash recipe from wholesomeyum.
This author has one of the best keto recipes you’ll find online. The cauliflower mash is a perfect side dish for grilled meat and vegetables.
Macros per serving
Carbs: 11 g Fat: 8 g Protein: 4 g
Who would have thought you could make waffles out of cauliflower? Well, maybe not the sweet ones but this delicious savory cauliflower chaffle from twosleevers makes a great swap for breakfast waffles. You can also use it to make keto sandwiches because it’s a quick and easy recipe.
One thing that stands out about this recipe is that it’s not just low carb, but each serving also has a generous dose of electrolytes.
Macros per serving
Carbs: 7 g Fat: 9 g Protein: 20 g
This is quite a unique keto cauliflower recipe from thesoccermomblog. If you enjoy KFC’s popcorn chicken or similar sized appetizers, you’ll love this buffalo chicken cauliflower tots.
You can make these delicious appetizers in 15 minutes, and it only has 1 gram of carbs per serving. It will be a great evening snack to enjoy with your family or to pack in your lunch box to work.
Macros per serving
Carbs: 1 g Fat: 3 g Protein: 3 g
If you’re someone who’s finding it harder to manage keto meals without rice, you’ll appreciate this easy cauliflower rice recipe from joyfilledeats. It’s a colorful and meaty rice recipe that tastes similar to fried rice.
The author says you can use any ground meat of your choice. At first glance, you might think it’s one of those recipes that require an hour to cook but the total cook time is only 20 minutes.
Macros per serving
Carbs: 10 g Fat: 19 g Protein: 27 g
This cauliflower hummus recipe from sweetashoney is a perfect dip for your low carb bread or nachos and tastes great as a spread too.
It has the same creamy and tangy taste of regular hummus, but without the high carb content of chickpeas. This keto cauliflower hummus is super easy to make and only has 4.8 grams of carbs per serving.
You can roast the cauliflower instead of steaming it for a different twist.
Macros per serving
Carbs: 4.8 g Fat: 10.9 g Protein: 2.3 g
You can argue that this won’t taste like the real mac and cheese, but it’s the next best thing according to the author from sugarfreelondoner. Those of us who have tried the cauliflower version know that it is a close match.
This recipe calls for cauliflower and broccoli but you can exclude the broccoli if you want.
Macros per serving
Carbs: 11.4 g Fat: 43.1 g Protein: 13.5 g
This keto cauliflower muffin would make a perfect keto snack on-the-go or be a nice side dish for your meal. You can even eat two or three of these as a quick meal replacement on your busy days.
It’s loaded with the mildly spicy and smoky flavors of jalapeno and richness of three different types of cheeses. Each muffin only has 2 grams of net carbs.
Macros per serving
Carbs: 2 g Fat: 8 g Protein: 8 g
Mexican Street Style Grilled Cauliflower | Texas Granola Girl | Texas & Southern Keto Comfort Food & Venison Recipes
If you’ve ever had Mexican street food, you’ll know that their seasoning is what makes the food taste so good. One good example of that is Mexican street sweet corn, and that’s what sparked the author of this recipe to create a low carb version using cauliflower.
This would be a perfect side dish for your keto meals or a great snack to eat on the go. The homemade sauce with ingredients such as garlic, sour cream, and cotija cheese is what makes this recipe more flavorful.
Macros per serving
Carbs: 7 g Fat: 22 g Protein: 4 g
Takeaways
- Cauliflower is a nutritious low carb alternative for potatoes and rice.
- The cauliflower recipes listed in this article are all keto-friendly, and the majority of them have fewer than 10 carbs per serving.
- Please contact the recipe owners from their sites if you wish to know more about their recipe instructions, ingredients, or macros.
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