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: 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

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

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

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.
By Carolyn Casner

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.
By Carolyn Casner

Cauliflower Everything Bagels

Rating: Unrated
4
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

Cauliflower "Toast"

Rating: Unrated
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

Broccoli and Cauliflower Sauté

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

Cauliflower Risotto

Cauliflower rice stands in for arborio in this recipe that's not only lower in carbs than traditional risotto, but also way faster and easier to make! In just 20 minutes you'll have a flavorful and healthy vegetable side to go with dinner.
By Carolyn Casner

Cauliflower-Broccoli Gratin

Rating: Unrated
1
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.
By EatingWell Test Kitchen

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

Inspiration and Ideas

Cauliflower Soup with Gouda and Croutons

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

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.
FREE Healthy Cauliflower Recipe Book

FREE Healthy Cauliflower Recipe Book

Creamy Mashed Cauliflower

Creamy Mashed Cauliflower

Rating: Unrated
20
Cauliflower Rice

Cauliflower Rice

Rating: Unrated
2
Roasted Sweet Potatoes & Cauliflower

Roasted Sweet Potatoes & Cauliflower

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.

All Low-Calorie Cauliflower Side Dish Recipes

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 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

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

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

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

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

Coconut Roasted Cauliflower with Cilantro and Lime

Rating: Unrated
1
Fat florets of cauliflower stay meaty when roasted--you could even try this with orange or yellow cauliflower. If you happen to have pickled chiles, use them in place of the fresh chiles here. Reprinted from Real Food Heals by arrangement with Avery Books, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © 2017, Seamus Mullen
By Seamus Mullen

Quick Giardiniera

This quickly pickled, spicy Italian salad of mixed sliced vegetables is great for an antipasto platter, served with grilled meat or chopped up and put on a sandwich.
By EatingWell Test Kitchen

Crunchy Popcorn Cauliflower

Rating: Unrated
1
A cunchy, savory pretzel-pecan coating turns roasted, caramelized cauliflower into an irresistible appetizer or kids' snack that mimics flavored popcorn. Serve this popcorn cauliflower straight from the oven with a dipping sauce and watch these tasty little bites disappear.
By Hilary Meyer

Cauliflower with Anchovies & Oil-Cured Olives

Rating: Unrated
1
This healthy cauliflower side dish recipe features assertive flavors that Italians covet: garlic, anchovies, olives, capers, plus a splash of good wine vinegar.
By Domenica Marchetti

Curried Whole Cauliflower

Rating: Unrated
1
In this quick three-ingredient recipe you coat a whole head of cauliflower with mayonnaise and curry paste, then cover and cook it in the microwave. The results are amazing! Try it with any type of curry paste.
By EatingWell Test Kitchen

Roasted Cauliflower Salad with Walnuts

Rating: Unrated
2
Walnuts, tahini, dill and lemon make an irresistible, earthy sauce for roasted cauliflower in this healthy salad recipe. Serve this cauliflower salad with hummus, grilled chicken and pita for a Middle Eastern-inspired healthy dinner.
By Michael Solomonov

Garlic Roasted Cauliflower

Rating: Unrated
1
This cauliflower side dish is seasoned with olive oil, garlic, salt and pepper, roasted until crisp and brown and then tossed with a delicious green pea pesto.
By Diabetic Living Magazine

Lemon-Dill Cauliflower & Broccoli

This lemony side dish of steamed cauliflower and broccoli florets goes perfectly with poultry or fish.
By Diabetic Living Magazine

Whole Roasted Romanesco with Labneh & Curry Oil

If you are searching for a delicious roasted romanesco recipe, look no further. This psychedelic-seeming crucifer looks like cauliflower and broccoli fell in love and had a baby. The earthy, smoky flavor makes this a show-stopping vegetarian side dish or appetizer--or make it the centerpiece of a vegetarian feast. If your store carries the Middle Eastern strained yogurt called labneh, use 1 cup and omit Step 1.
By Annie Pettry

Creamy Chopped Cauliflower Salad

Rating: Unrated
3
Caraway and cauliflower are a match that brings to mind wursts, kraut and foamy, cold mugs of beer. Alas, not everyone loves that caraway flavor so leave out the caraway seeds if you prefer--the salad's wonderful either way.
By EatingWell Test Kitchen

Cauliflower Hash Browns

These crispy hash brown patties are reminiscent of their deep-fried potato counterparts but have way fewer carbs. Serve them up with fried eggs for a veggie-heavy breakfast or a quick and healthy dinner.
By Carolyn Casner

Cauliflower with Gruyere Sauce

Rating: Unrated
1
Plain steamed or microwaved cauliflower turns into something extraordinary when you cover it with this rich-tasting twist on a classic cheese sauce.
By EatingWell Test Kitchen

Roasted Cauliflower with Mojo Sauce

For this healthy cauliflower recipe, roasted florets are tossed in mojo, a Latin sauce that's gently spicy but can complement almost any other dish in your meal. If you can't find Cotija cheese, use another salty, crumbly cheese, such as feta.
By Susan Feniger

Cauliflower-Potato Salad with Horseradish Dressing

Rating: Unrated
1
Yep, there's cauliflower in this potato salad. It cuts down on the carbs and calories, and is a perfect match for our tangy horseradish dressing.
By Diabetic Living Magazine

Italian Marinated Vegetable Salad

This marinated vegetable salad recipe is a colorful composed salad inspired by the classic Italian giardiniera. Serve on a platter as is or on a bed of crisp greens. For a heartier appetizer or light lunch, add 1/2 cup each diced salami and hard cheese, such as Provolone or even white Cheddar, to the mix.
By Romney Steele

Roasted Florets

Rating: Unrated
1
Roasting members of the brassica family brings out a hidden nutty sweetness that could change a few minds about these oft-maligned vegetables. Use either broccoli or cauliflower or a colorful mix.
By EatingWell Test Kitchen
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