Healthy Cauliflower Side Dish Recipes

Find healthy, delicious cauliflower recipes including roasted cauliflower, mashed cauliflower and low-calorie cauliflower. Healthier Recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Mini Loaded Cauliflower Casseroles

You'll love this low-carb mini casserole version of loaded baked potatoes! Tangy sour cream coats chopped cauliflower and bakes with Cheddar cheese, bacon and onion in ramekins for you to enjoy your own personal comfort-food casserole.
By Carolyn Casner

Cheesy French Onion Cauliflower

If you like French onion soup, you'll love this baked cauliflower coated in melted Gruyère cheese and sweet caramelized onions. Enjoy this as a side dish alongside roast chicken or steak, or as a healthy appetizer.
By Carolyn Casner

Loaded Cauliflower Casserole

Rating: Unrated
16
You'll never want to eat roasted cauliflower any other way once you try this tasty recipe. Bacon, sour cream and sharp Cheddar cheese coat good-for-you cauliflower in deliciousness for an easy side that will make everyone actually want to eat their vegetables.
By Carolyn Casner

Chipotle-Lime Cauliflower Taco Bowls

Rating: Unrated
2
A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos (see Associated Recipes). To cut down on prep time, look for precut cauliflower in the produce department. You can also save time by using microwaveable quinoa pouches (you'll need one 8-ounce pouch for this recipe) instead of cooking quinoa.
By Carolyn A. Hodges, R.D.

Sheet-Pan Balsamic-Parmesan Chicken & Vegetables

Rating: Unrated
1
This flavorful dish--with the combination of balsamic vinegar and Parmesan cheese--makes a great weeknight meal since it requires little legwork (and only one pan!). The marjoram adds a distinct earthy aroma. If you don't have marjoram in your spice arsenal, you can use dried oregano instead. Both have a woodsy flavor that complements the dish beautifully.
By Carolyn Casner

Lemon-Roasted Vegetable Hummus Bowls

Rating: Unrated
2
Brimming with colorful roasted vegetables, these plant-based meal-prep lunch bowls are high in fiber to keep you full through the afternoon. The easy roasted veggies are based on a popular recipe from our sister magazine (see Associated Recipes). Feel free to use your favorite store-bought hummus to cut down on prep time, or make a batch of your own (see Tip). You can also sub in an 8-ounce microwaveable quinoa pouch to minimize cooking.
By Carolyn A. Hodges, R.D.

Balsamic & Parmesan Roasted Cauliflower

Rating: Unrated
27
Roasting isn't usually the first cooking method you think of for cauliflower but the results are quite delicious. The florets are cut into thick slices and tossed with extra-virgin olive oil and herbs. Wherever the flat surfaces come into contact with the hot roasting pan, a deep browning occurs that results in a sweet, nutty flavor.
By EatingWell Test Kitchen

Cauliflower Casserole with Everything Bagel Seasoning

Rating: Unrated
1
The cheesy-seedy crust that tops this healthy cauliflower casserole recipe evokes everything bagels. Serve for the holidays or as a hearty side dish with roast chicken.
By Nora Singley

Loaded Cauliflower Bites

Crispy slices of roasted cauliflower topped with cheese, sour cream and bacon make a tasty low-carb alternative to classic loaded potato skins.
By Carolyn Casner

Cauliflower Chicken Fried "Rice"

Rating: Unrated
9
Get an extra serving of vegetables and cut back on carbs by replacing rice with riced cauliflower in this healthy chicken fried rice recipe.
By EatingWell Test Kitchen

Cauliflower English Muffins

Rating: Unrated
17
These savory, low-carb (and gluten-free) English muffins use riced cauliflower in place of flour, with a little cheese and egg as binder to make a grain-free breakfast bread. Try topping them with sweet jam, or use them to create a yummy breakfast sandwich.
By Hilary Meyer

Roasted Broccoli & Cauliflower

Roasted broccoli and cauliflower are perfectly cooked with just the right amount of seasonings and char from the oven. Enjoy this simple recipe for any meal or occasion.
By Julia Levy

Inspiration and Ideas

Cheesy Roasted Cauliflower

Cheesy Roasted Cauliflower

Rating: Unrated
2
You'll be craving your vegetables with this easy and oh-so-delicious recipe. Cauliflower gets sweet and tender as it caramelizes from the high heat of roasting. A sprinkling of Cheddar and herbs and a squeeze of lemon on top make it crave-worthy.
Turmeric-Roasted Cauliflower

Turmeric-Roasted Cauliflower

Rating: Unrated
1
Roasting cauliflower transforms it into a crispy, tender vegetable. A sponge for other flavors, cauliflower can absorb any spice mix or marinade you add, like this warm and toasty combination of turmeric, cumin and garlic. Serve as a simple side dish, or stir it into salads or grain bowls to add more plant power.
Indian-Spiced Cauliflower & Chickpea Salad

Indian-Spiced Cauliflower & Chickpea Salad

Rating: Unrated
2
Loaded Cauliflower Bowls

Loaded Cauliflower Bowls

Rating: Unrated
2
Cauliflower Everything Bagels

Cauliflower Everything Bagels

Rating: Unrated
4
Cauliflower "Toast"

Cauliflower "Toast"

Rating: Unrated
2

Broccoli and Cauliflower Sauté

Mix up these nutrient-packed cruciferous vegetables for a flavorful and healthy side dish.

All Healthy Cauliflower Side Dish Recipes

Horseradish-Cheddar Mashed Cauliflower

This mashed cauliflower recipe with butter and sour cream mimics the taste and texture of mashed potatoes. The swap saves you 40 grams of Carbohydrates and 100 calories per cup, plus it quadruples the vitamin C, giving you 82% of your Daily Value of the immune-boosting nutrient.
By Adam Dolge

Basmati Rice & Curry Casserole (Chana aur Sarson ka Saag Biryani)

Rating: Unrated
2
Biryanis are rice-based casseroles that combine a saucy meat, vegetable or legume curry with basmati rice, whole spices, nuts and raisins. This particular dish is a nutritional powerhouse, thanks to the mustard greens and chickpeas. Look for the specialty spices--cardamom pods, saffron and garam masala--in the spice section of well-stocked supermarkets or online at penzeys.com.
By Raghavan Iyer

Creamy Mashed Cauliflower

Rating: Unrated
20
This creamy cauliflower mash makes a perfect low-carb stand-in for mashed potatoes. Here we take simple mashed cauliflower and mix in garlic, buttermilk and a touch of butter to create a flavorful side dish that has about one-quarter of the calories of typical mashed potatoes. If you like, vary it by adding shredded low-fat cheese or chopped fresh herbs.
By EatingWell Test Kitchen

Cauliflower Rice

Rating: Unrated
2
When cauliflower is pulsed in a food processor, it magically turns into a vegetable that really resembles white rice. In this easy recipe, cauliflower rice is made into an herbed pilaf.
By Hilary Meyer

Roasted Sweet Potatoes & Cauliflower

Roasting intensifies the sweetness of the sweet potatoes and gives the cauliflower a wonderful nutty flavor in this simple, healthy side dish. A sprinkling of garlic powder and Parmesan cheese makes the dish really special. Serve this easy side along with pork or chicken or add to a grain bowl for a vegetarian dinner.
By Diabetic Living Magazine

Cauliflower Rice Pilaf

Rating: Unrated
2
You'll slash 131 calories and 19 grams carbohydrate when you trade in your brown rice for finely chopped cauliflower in this healthy cauliflower rice recipe. For an even faster rice pilaf, use 4 cups of purchased cauliflower rice instead of making your own. Look for it near other fresh or frozen prepared vegetables.
By Carolyn Casner

Mexican Cauliflower Rice

Rating: Unrated
1
Restaurant-style Mexican rice (sometimes called Spanish rice) gets a healthy, low-carb makeover in this recipe that swaps white rice for riced cauliflower. Cooked with other flavorful ingredients like tomatoes, jalapeño and cilantro, this makes the perfect, festive side for taco night.
By Carolyn Casner

Mashed Cauliflower & Yukon Golds

The term “cauliflower mashed potatoes” usually means subbing cauliflower for potatoes completely, but in this recipe we use both cauliflower and potatoes: Yukon Golds add to the buttery hue of the mash and their waxy texture balances out the more watery cauliflower to keep it velvety. The mash is easy enough to make as a weeknight dinner recipe, but it would also make an excellent side dish for Thanksgiving or another special occasion.
By Adam Dolge

Cauliflower Steaks with Chimichurri

Rating: Unrated
2
In this stunning, healthy cauliflower recipe, a head of cauliflower is cut into thick slabs then roasted until caramelized and served with chimichurri, a garlic-herb sauce. The cauliflower steaks make a fine accompaniment to actual steaks, or better still, serve them on their own as a vegetarian alternative to steak. Each head of cauliflower will provide 2 to 3 steaks from the center--the sides tend to crumble. For a truly show-stopping presentation, use the center portion of 2 heads and save the rest of the cauliflower for another recipe that calls for cauliflower florets.
By Molly Stevens

Roasted Cauliflower with Cheese Sauce

Two kinds of cheese combine to make a creamy sauce for this easy cauliflower side dish. Roasting the cauliflower adds an extra layer of savory flavor.
By Diabetic Living Magazine

Air-Fryer Cauliflower

An air fryer delivers nutty roasted cauliflower with a nice hit of zippy lemon flavor and a hint of coriander in this easy side dish that's perfect for most any meal.
By Karen Rankin

Homemade Low-Carb Wraps

These homemade low-carb wraps are made with grated cauliflower and sharp Cheddar cheese and are lightly spiced with cumin and paprika. Not only are they low in carbs, but they're also gluten-free. Use them in place of store-bought wraps or tortillas and stuff them with your favorite taco and sandwich fillings.
By Anna Theoktisto

Whole Roasted Cauliflower with Balsamic Glaze & Parmesan

Rating: Unrated
1
This whole roasted cauliflower recipe is incredibly easy--and requires just 5 minutes of active time--but delivers a healthy side dish that's impressive enough for entertaining. A mixture of Parmesan cheese and balsamic glaze adds tons of flavor. Serve with roast chicken, turkey or pork or as part of a vegetarian meal.
By Carolyn Casner

Roasted Tomato and Vegetable Soup

Rating: Unrated
4
This veggie-packed side-dish vegetable soup can be made in the slow cooker. Just make a few tweaks (see Variation).
By Diabetic Living Magazine

Cauliflower with New Mornay Sauce

Rating: Unrated
3
A topping of Mornay sauce is a delicious treatment for numerous vegetables: broccoli, asparagus, fennel, Belgian endive, to name a few. In our revised version, we have replaced some of the high-fat cheeses and cream with low-fat cottage cheese, which contributes a rich dairy flavor without the fat. Even children will eat cauliflower prepared this way.
By EatingWell Test Kitchen

Cauliflower Risi e Bisi

Rating: Unrated
3
Our spin on the traditional Venetian risotto swaps in cauliflower rice for arborio rice in this healthy vegetable side dish. Spring peas and Parmesan cheese keep the rest of the dish classic.
By Breana Killeen

Roasted Lemon-Parmesan Cauliflower with Capers

Rating: Unrated
1
Roasted cauliflower and lemon segments tossed with Parmesan and capers makes an easy side dish. Pair it with roast chicken.
By EatingWell Test Kitchen

Broccoli & Cauliflower Salad

Rating: Unrated
1
This festive holiday salad recipe features plenty of oven-roasted broccoli and cauliflower combined with massaged kale. Why massage the kale? It helps tenderize the leaves and infuses the sweet-tangy flavor of the dressing directly into the heart of this healthy winter salad.
By Marianne Williams

Cauliflower, Romanesco & Broccoli Gratin

Rating: Unrated
1
This cauliflower-and-broccoli gratin is healthier than traditional gratins thanks to a sauce made with low-fat milk and just enough full-flavored cheese to keep it rich without extra saturated fat and calories. For a healthier cheese-crust topping, opt for cheese crackers made without partially hydrogenated oils.
By Bill Scepansky

Middle Eastern Braised Cauliflower

Rating: Unrated
2
In this healthy vegetable side dish recipe, the flavors of Lebanese lubiyeh (green beans and lamb braised in a flavorful tomato sauce) are applied to cauliflower with delicious results.
By Breana Killeen

Parmesan Cauliflower Tater Tots

Rating: Unrated
5
Cauliflower stands in for potato in this taterless cauliflower tot recipe. Cauliflower is mashed, then mixed with cheese and given a crispy breadcrumb coating before being baked. These healthy cauliflower tater tots make a delicious side dish, appetizer or movie-night snack. Dip them in regular ketchup or make a spicy dipping sauce: Combine 1/3 cup ketchup with 2 tablespoons sriracha chile sauce and a dash of Worcestershire sauce.
By Molly Stevens

Buffalo Cauliflower Salad

Rating: Unrated
2
This roasted Buffalo cauliflower salad tastes indulgent but is absolutely virtuous. The salad is packed with all the Buffalo wing essentials--carrots, celery, a creamy dressing and blue cheese. And cauliflower, with all its nooks and crannies, is even better at soaking up Buffalo sauce than chicken wings!
By Erin Alderson

Cauliflower Latkes

Rating: Unrated
1
Serve these crispy cauliflower latkes for Hanukkah or anytime you want a low-carb alternative to classic potato latkes. We call for prepared cauliflower rice to make this recipe simple. Be sure to squeeze out the excess liquid so your latkes will be crisp, not soggy.
By Ivy Odom

Chicken Curry Stuffed Sweet Potatoes

Use convenience ingredients, like cooked chicken (leftover or purchased) and store-bought curry sauce to whip up these easy loaded baked potatoes. We call for cauliflower in this recipe, but feel free to sub in whatever veggies you have on hand for a quick and easy dinner. You can also swap the sweet potatoes for russets.
By Devon O'Brien
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