Low-Calorie Cauliflower Side Dish Recipes

Find healthy, delicious low-calorie cauliflower side dish recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Loaded Cauliflower Casserole

Rating: 5 stars 19
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

Cauliflower English Muffins

Rating: 4.5 stars 20
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

Balsamic & Parmesan Roasted Cauliflower

Rating: 4.5 stars 44
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

Turmeric-Roasted Cauliflower

Rating: 5 stars 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.
By Carolyn Casner

Broccoli and Cauliflower Sauté

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

Cauliflower "Toast"

Rating: 4 stars 2
Looking for a low-carb way to enjoy toast in the morning? Try these toasts made from cauliflower rice, egg and cheese. Make a big batch to keep in your freezer for an easy breakfast or healthy base for a sandwich (like grilled cheese!) any time.
By Carolyn Casner

Cauliflower Everything Bagels

Rating: 4 stars 6
Get all the flavor of classic everything bagels with fewer carbs and calories. These grain-free cauliflower bagels leave plenty of room for garlicky everything bagel seasoning and a schmear of cream cheese.
By Carolyn Casner

Creamy Mashed Cauliflower

Rating: 4.5 stars 24
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

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

Rating: 4.5 stars 3
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

Cauliflower Rice Pilaf

Rating: 5 stars 4
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

Balsamic Broccoli & Cauliflower

Reaching for a frozen broccoli & cauliflower blend to make this flavor-packed side dish helps save time on chopping, plus the frozen veggies cook quicker than fresh!
By Karen Ansel, MS, RDN

Cauliflower Steaks with Chimichurri

Rating: 4.5 stars 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
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Inspiration and Ideas

Cauliflower Soup with Gouda and Croutons
This healthy cauliflower soup recipe topped with a hearty serving of crunchy whole-wheat croutons makes a filling dinner that's under 400 calories.
How to Make Cauliflower Tater Tots
Forget the greasy potatoes, and try this healthy low-calorie recipe makeover for oven-fried Parmesan Cauliflower Tater Tots.
Cauliflower Rice
Rating: 5 stars 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.