Healthy Cauliflower Recipes

Get an extra serving of vegetables and cut back on carbs by replacing rice with riced cauliflower in this satisfying chicken fried rice recipe.

This one-pan meal packs in lots of plant-based protein and flavor thanks to beans and quinoa, while a creamy lemon-garlic dressing completes the dish. 

Chicken breasts on the grill have a smoky flavor that's enhanced with an easy spice rub. We chose flat-leaf parsley in this salad because it has a stronger herbal taste than its sometimes-bitter curly counterpart.

A healthy take on a loaded baked potato, this creamy cauliflower soup recipe has all the fixings of a loaded potato (bacon included) but for way fewer calories and carbs. Ready in a quick 20 minutes, this easy soup is great for busy weeknights or can be meal prepped ahead of time to take for lunch or frozen for a ready-made meal down the road. This recipe was originally made for one serving but can be easily adapted to serve more.

This vegetarian faux fried rice uses riced cauliflower in place of white or brown rice to pack in extra veggies and cut down on carbs. Chile-garlic sauce pumps up the heat, and fresh ginger adds a bright, warm bite. If you don't like the heat of the chile-garlic sauce, leave it out and add a bit more tamari or soy sauce for a rich, fermented tang.

These meal-prep vegan burrito bowls are healthier and more flavorful than takeout. Make them early in the week for grab-and-go meals when days are busy. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time.

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.

Inspired by traditional Spanish tortillas made with potatoes, this healthy frittata recipe swaps potatoes for low-carb cauliflower. Serve it along with kale (or your favorite greens) for brunch or an easy breakfast-for-dinner.

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.

This recipe for spicy Buffalo cauliflower bites is a great vegetarian alternative to Buffalo wings. Roasted cauliflower stands in for chicken and provides more fiber and fewer calories.

Hearty and piquant, this quick cauliflower gnocchi dinner incorporates several healthy convenience ingredients, including turkey sausage and tender artichoke hearts, so dinner is on your table fast.

In this riff on a healthy grain bowl recipe, we use cauliflower rice instead of another whole grain like brown rice to cut back on carbs and load up on veggie servings. A simple citrusy drizzle, inspired by Cuban mojo sauce, finishes these vegan rice bowls, perfect for lunch or dinner.

Turn lower-carb cauliflower gnocchi into a complete and satisfying meal with this riff on classic brown butter and sage gnocchi. We added beans to amp up the fiber and protein for a fast and healthy dinner.

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

This creamy broccoli-and-cauliflower casserole is a hassle-free side dish that just about everyone loves. Our healthier version skips the heavy cream and butter found in most recipes--saving about 160 calories and 12 grams of saturated fat compared to a traditional version.

This healthy fish recipe comes together fast with just three ingredients you can always have on hand in your freezer and fridge. Store-bought teriyaki glaze makes a great marinade for cod that doubles as a sauce for the cauliflower rice.

You'll get a serious dose of plant-based protein with this meal! The curry-infused cauliflower and chickpeas taste hearty and satisfying, while quinoa adds an extra boost of protein.

Spices often used in Moroccan cuisine like turmeric, cumin, cinnamon and black pepper give this soup complexity and deep flavor. Make it a day ahead, if you can, to give the spices time to mingle and develop. This easy slow cooker recipe makes it a cinch to get the soup cooking while you do other things.

Lemon zest and fresh oregano make this melt-in-your-mouth cauliflower recipe come alive. Low-sodium chicken broth cuts down on the salt, and feta makes it creamy. 

This aromatic cauliflower rice bowl comes together in minutes and is a simple meal for one. Using frozen riced cauliflower instead of rice keeps the carbs in check--and makes for quicker prep.

These healthy Southwestern cauliflower rice bowls, topped with black beans, corn and smoky chipotle shrimp, get a cool-down from homemade avocado crema and take just 30 minutes to make.

This satisfying main dish features sweet potato glass noodles and roasted cauliflower tossed in a sweet and spicy sauce made with fish sauce, sambal oelek and maple syrup. If the glass noodles are too long, you can cut them in half with kitchen shears.

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.

This healthy cauliflower soup recipe gets its great flavor from two smoked ingredients--paprika and Gouda. A hearty serving of crunchy croutons makes it filling.