Cauliflower is a versatile, low-carb vegetable that can replace grains, potatoes, and even pizza crusts.
These 15 low carb cauliflower recipes are perfect for healthy breakfasts, lunches, dinners, or side dishes.
From roasted and mashed dishes to casseroles, stir-fries, and creative comfort foods, each recipe showcases the adaptability of cauliflower while keeping carbs low.
Ideal for meal prep, family meals, or quick weeknight cooking, these recipes are flavorful, satisfying, and easy to make.
Discover how cauliflower can transform simple ingredients into delicious, low-carb meals everyone will enjoy.
15 Healthy Low Carb Cauliflower Recipes for Busy Days
These 15 low carb cauliflower recipes prove that healthy eating can be delicious, satisfying, and creative.
Each dish is designed to highlight the versatility of cauliflower while keeping carbohydrates in check.
From simple roasted sides to inventive mains, there’s a low-carb cauliflower recipe for every meal and occasion.
Enjoy nutritious, easy-to-prepare dishes perfect for family dinners, meal prep, or weeknight cooking.
Try one today and see how cauliflower can transform ordinary ingredients into flavorful, healthy, low-carb meals everyone will love.
Garlic Parmesan Roasted Cauliflower
This low-carb cauliflower recipe features tender florets roasted with garlic, olive oil, and Parmesan for a flavorful side dish.
It is low in carbs, high in fiber, and perfect for pairing with grilled meats or keto-friendly mains.
Parmesan adds a nutty, savory flavor while garlic enhances aroma.
The cauliflower is crispy on the edges and tender inside.
Ingredients:
- 1 head cauliflower, cut into florets
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1/4 cup grated Parmesan cheese
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F (200°C).
- Toss cauliflower florets with olive oil, garlic, salt, and pepper.
- Spread on a baking sheet.
- Roast for 20–25 minutes, tossing halfway.
- Sprinkle Parmesan cheese during the last 5 minutes of roasting.
This garlic Parmesan roasted cauliflower is crispy, savory, and flavorful.
It is perfect as a low-carb side for any meal.
Every bite combines tender cauliflower with nutty Parmesan and aromatic garlic.
A simple, healthy, and satisfying vegetable dish.
Cauliflower Fried Rice
This low-carb cauliflower fried rice replaces traditional rice with finely chopped cauliflower for a keto-friendly stir-fry.
It is low in carbs, high in fiber, and rich in flavor.
Eggs, soy sauce, and sesame oil add richness while vegetables provide texture and nutrients.
The dish is savory, slightly nutty, and satisfying.
Ingredients:
- 1 head cauliflower, grated or riced
- 2 tablespoons sesame oil
- 2 eggs, beaten
- 1/2 cup diced carrots
- 1/2 cup peas
- 2 cloves garlic, minced
- 2 tablespoons soy sauce
- Salt and pepper to taste
Instructions:
- Heat sesame oil in a skillet over medium heat.
- Sauté garlic and vegetables until tender.
- Push vegetables to the side and scramble eggs.
- Add cauliflower rice and soy sauce, stir to combine.
- Cook 5–7 minutes until cauliflower is tender.
This cauliflower fried rice is savory, satisfying, and low in carbs.
It is perfect as a main dish or side for keto meals.
Every bite combines tender cauliflower with rich eggs, vegetables, and aromatic seasonings.
A healthy, flavorful, and quick stir-fry option.
Cauliflower Mac and Cheese
This low-carb cauliflower recipe replaces pasta with tender cauliflower florets in a creamy cheese sauce.
It is low in carbs, high in calcium and protein, and perfect for a comforting keto meal.
Cheddar and cream create a rich sauce while garlic and mustard add depth.
The cauliflower is tender, coated in cheesy, flavorful sauce.
Ingredients:
- 1 head cauliflower, cut into florets
- 1 cup shredded cheddar cheese
- 1/2 cup heavy cream
- 1 tablespoon butter
- 1 teaspoon Dijon mustard
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
Instructions:
- Steam cauliflower florets until tender.
- In a saucepan, melt butter and stir in heavy cream, cheese, mustard, garlic powder, salt, and pepper.
- Pour cheese sauce over cauliflower and mix gently.
- Serve warm as a side or main dish.
This cauliflower mac and cheese is creamy, cheesy, and satisfying.
It is perfect as a low-carb comfort food.
Every bite combines tender cauliflower with rich, flavorful cheese sauce.
A hearty, keto-friendly, and delicious dish.
Buffalo Cauliflower Bites
This low-carb cauliflower recipe features bite-sized florets coated in a spicy buffalo sauce for a zesty appetizer or snack.
It is low in carbs, high in fiber, and perfect for keto-friendly gatherings or game day.
Cauliflower absorbs the sauce while roasting brings crisp edges.
The bites are spicy, tangy, and satisfying.
Ingredients:
- 1 head cauliflower, cut into bite-sized florets
- 2 tablespoons olive oil
- 1/4 cup hot sauce
- 1 tablespoon butter, melted
- Salt and pepper to taste
Instructions:
- Preheat oven to 425°F (220°C).
- Toss cauliflower with olive oil, salt, and pepper.
- Roast for 20 minutes until golden.
- Mix hot sauce and melted butter, toss roasted cauliflower in sauce.
- Return to oven 5–7 minutes and serve warm.
These buffalo cauliflower bites are crispy, spicy, and tangy.
They are perfect as a low-carb appetizer or snack.
Every bite combines tender cauliflower with zesty buffalo flavor.
A flavorful, easy, and satisfying keto-friendly dish.
Cauliflower and Broccoli Gratin
This low-carb cauliflower recipe combines cauliflower and broccoli in a creamy, cheesy gratin.
It is low in carbs, high in fiber, and perfect for a keto-friendly side dish or main.
Cheese and cream create a rich sauce while garlic and herbs enhance flavor.
The vegetables are tender, coated in golden, cheesy topping.
Ingredients:
- 1 head cauliflower, cut into florets
- 1 head broccoli, cut into florets
- 1 cup shredded Gruyère or cheddar cheese
- 1/2 cup heavy cream
- 2 cloves garlic, minced
- 1 teaspoon dried thyme
- Salt and pepper to taste
Instructions:
- Preheat oven to 375°F (190°C).
- Steam cauliflower and broccoli until tender.
- Mix cream, garlic, thyme, salt, and pepper.
- Place vegetables in a baking dish and pour cream mixture over them.
- Top with cheese and bake 15–20 minutes until golden.
This cauliflower and broccoli gratin is creamy, cheesy, and satisfying.
It is perfect as a low-carb, keto-friendly side dish.
Every bite combines tender vegetables with rich, flavorful cheese sauce.
A comforting, wholesome, and delicious meal addition.
Cauliflower Pizza Crust
This low-carb cauliflower recipe transforms finely grated cauliflower into a crispy, keto-friendly pizza crust.
It is low in carbs, gluten-free, and perfect for creating a healthy, customizable pizza at home.
Eggs and cheese bind the crust while seasonings add flavor.
The crust is tender inside and slightly crispy outside, holding toppings perfectly.
Ingredients:
- 1 head cauliflower, riced
- 1 large egg
- 1/2 cup shredded mozzarella cheese
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- Optional Italian herbs for seasoning
Instructions:
- Preheat oven to 400°F (200°C).
- Microwave or steam riced cauliflower for 5–7 minutes, then squeeze out excess moisture.
- Mix cauliflower with egg, cheese, and seasonings.
- Press mixture onto a parchment-lined baking sheet.
- Bake 15–20 minutes until golden, then add toppings and bake 5–10 more minutes.
This cauliflower pizza crust is crispy, flavorful, and sturdy.
It is perfect as a low-carb, keto-friendly pizza base.
Every bite combines tender cauliflower with cheesy, well-seasoned crust.
A versatile, healthy, and satisfying alternative to traditional pizza.
Cauliflower Mashed “Potatoes”
This low-carb cauliflower recipe creates creamy, buttery mashed “potatoes” perfect for keto meals.
It is low in carbs, high in fiber, and provides a comforting, flavorful side dish.
Garlic and butter enhance richness while cauliflower maintains a smooth, velvety texture.
The mash is tender, creamy, and lightly seasoned.
Ingredients:
- 1 head cauliflower, cut into florets
- 2 tablespoons butter
- 1/4 cup heavy cream
- 2 cloves garlic, minced
- Salt and pepper to taste
Instructions:
- Steam cauliflower until very tender.
- Blend cauliflower with butter, cream, garlic, salt, and pepper until smooth.
- Adjust seasoning to taste.
- Serve warm as a side dish.
This cauliflower mash is creamy, buttery, and flavorful.
It is perfect as a low-carb, keto-friendly alternative to mashed potatoes.
Every bite combines tender cauliflower with rich butter and aromatic garlic.
A comforting, healthy, and easy-to-make side dish.
Spicy Roasted Cauliflower
This low-carb cauliflower recipe features florets roasted with chili powder, paprika, and olive oil for a spicy, flavorful side.
It is low in carbs, high in fiber, and perfect for adding a kick to any meal.
Roasting brings out natural sweetness while spices add warmth and depth.
The cauliflower is crispy on the edges and tender inside.
Ingredients:
- 1 head cauliflower, cut into florets
- 2 tablespoons olive oil
- 1 teaspoon chili powder
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
Instructions:
- Preheat oven to 425°F (220°C).
- Toss cauliflower with olive oil, spices, salt, and pepper.
- Spread on a baking sheet.
- Roast 20–25 minutes until tender and slightly crispy.
- Serve warm.
This spicy roasted cauliflower is crispy, bold, and flavorful.
It is perfect as a low-carb, keto-friendly side dish.
Every bite combines tender cauliflower with smoky, spicy seasoning.
A healthy, quick, and satisfying vegetable dish.
Cauliflower Tabbouleh
This low-carb cauliflower recipe creates a refreshing tabbouleh salad using riced cauliflower instead of bulgur.
It is low in carbs, high in fiber, and perfect as a light, keto-friendly side dish.
Fresh herbs, lemon juice, and olive oil enhance flavor while cauliflower provides texture.
The salad is bright, tangy, and satisfying.
Ingredients:
- 1 head cauliflower, riced
- 1/2 cup parsley, chopped
- 1/4 cup mint, chopped
- 1/4 cup diced tomatoes
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Instructions:
- Steam or lightly sauté riced cauliflower until tender, then cool.
- Combine cauliflower with parsley, mint, and tomatoes.
- Toss with olive oil, lemon juice, salt, and pepper.
- Chill for 30 minutes before serving.
This cauliflower tabbouleh is fresh, bright, and flavorful.
It is perfect as a low-carb, keto-friendly salad or side.
Every bite combines tender cauliflower with fresh herbs and tangy lemon.
A refreshing, wholesome, and satisfying dish.
Cheesy Cauliflower Casserole
This low-carb cauliflower recipe layers tender cauliflower with creamy cheese sauce for a hearty, baked casserole.
It is low in carbs, high in calcium and protein, and perfect as a comforting keto-friendly side.
Cheddar and cream create a rich, flavorful topping while garlic and herbs enhance taste.
The casserole is golden, bubbly, and satisfying.
Ingredients:
- 1 head cauliflower, cut into florets
- 1 cup shredded cheddar cheese
- 1/2 cup heavy cream
- 2 cloves garlic, minced
- 1 teaspoon dried thyme
- Salt and pepper to taste
Instructions:
- Preheat oven to 375°F (190°C).
- Steam cauliflower until tender.
- Mix cream, garlic, thyme, salt, and pepper.
- Place cauliflower in a baking dish, pour cream mixture over it.
- Top with cheese and bake 15–20 minutes until golden and bubbly.
This cheesy cauliflower casserole is creamy, savory, and satisfying.
It is perfect as a low-carb, keto-friendly side dish.
Every bite combines tender cauliflower with rich, melted cheese and aromatic herbs.
A comforting, wholesome, and easy-to-make meal addition.
Cauliflower Buffalo Wings
This low-carb cauliflower recipe features bite-sized florets coated in a spicy buffalo sauce and baked until crispy.
It is low in carbs, high in fiber, and perfect for a keto-friendly appetizer or snack.
The cauliflower absorbs the sauce while roasting gives crisp edges.
These bites are spicy, tangy, and satisfying.
Ingredients:
- 1 head cauliflower, cut into florets
- 1/4 cup hot sauce
- 1 tablespoon olive oil
- 1 tablespoon melted butter
- Salt and pepper to taste
Instructions:
- Preheat oven to 425°F (220°C).
- Toss cauliflower with olive oil, salt, and pepper.
- Roast 15–20 minutes until slightly golden.
- Mix hot sauce and melted butter, toss cauliflower in sauce.
- Return to oven 5–7 minutes and serve.
These cauliflower buffalo wings are crispy, spicy, and flavorful.
They are perfect as a low-carb, keto-friendly snack.
Every bite combines tender florets with zesty, buttery sauce.
A bold, healthy, and satisfying appetizer.
Cauliflower Alfredo
This low-carb cauliflower recipe transforms tender florets into a creamy Alfredo sauce for pasta alternatives.
It is low in carbs, high in flavor, and perfect for keto-friendly dishes.
Garlic and cream provide richness while Parmesan adds depth.
The sauce is smooth, cheesy, and satisfying.
Ingredients:
- 1 head cauliflower, cut into florets
- 1/2 cup heavy cream
- 1/2 cup grated Parmesan
- 2 cloves garlic, minced
- 1 tablespoon butter
- Salt and pepper to taste
Instructions:
- Steam cauliflower until very tender.
- Blend cauliflower, cream, butter, garlic, and Parmesan until smooth.
- Heat gently in a saucepan, season with salt and pepper.
- Serve over low-carb pasta or zucchini noodles.
This cauliflower Alfredo is creamy, cheesy, and rich.
It is perfect as a low-carb, comforting sauce.
Every bite combines tender cauliflower with savory, cheesy flavor.
A wholesome, keto-friendly alternative to traditional Alfredo.
Cauliflower Tacos
This low-carb cauliflower recipe turns roasted florets into a flavorful taco filling.
It is low in carbs, high in fiber, and perfect for a healthy, keto-friendly meal.
Taco seasoning adds bold flavor while roasting enhances natural sweetness.
The cauliflower is tender, slightly crisp, and perfectly seasoned.
Ingredients:
- 1 head cauliflower, cut into florets
- 2 tablespoons olive oil
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- Salt and pepper to taste
- Low-carb tortillas
Instructions:
- Preheat oven to 400°F (200°C).
- Toss cauliflower with olive oil, chili powder, cumin, salt, and pepper.
- Roast 20–25 minutes until tender and lightly crisp.
- Serve in tortillas with toppings of choice.
These cauliflower tacos are savory, tender, and flavorful.
They are perfect as a low-carb, keto-friendly meal.
Every bite combines seasoned cauliflower with a satisfying texture.
A healthy, quick, and delicious alternative to traditional tacos.
Cauliflower Soup with Cheddar
This low-carb cauliflower recipe creates a creamy, cheesy soup perfect for warming meals.
It is low in carbs, high in fiber, and ideal for keto-friendly lunches or dinners.
Cauliflower provides a creamy base while cheddar adds richness and depth.
The soup is smooth, velvety, and comforting.
Ingredients:
- 1 head cauliflower, cut into florets
- 2 tablespoons butter
- 2 cups vegetable or chicken broth
- 1/2 cup shredded cheddar cheese
- 2 cloves garlic, minced
- Salt and pepper to taste
Instructions:
- Sauté garlic in butter until fragrant.
- Add cauliflower and broth, simmer until cauliflower is tender.
- Blend until smooth and creamy.
- Stir in cheddar, season with salt and pepper, serve warm.
This cauliflower soup with cheddar is creamy, rich, and comforting.
It is perfect as a low-carb, warming meal.
Every spoonful combines tender cauliflower with cheesy, savory flavor.
A satisfying, wholesome, and keto-friendly soup.
Cauliflower Stir-Fry with Garlic and Soy
This low-carb cauliflower recipe uses riced cauliflower stir-fried with garlic, soy sauce, and vegetables.
It is low in carbs, high in fiber, and perfect for a quick, keto-friendly side or main.
Garlic and soy add bold, savory flavor while vegetables add color and texture.
The cauliflower is tender yet slightly crisp.
Ingredients:
- 1 head cauliflower, riced
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1/2 cup bell peppers, diced
- 2 tablespoons soy sauce
- Salt and pepper to taste
Instructions:
- Heat olive oil in a skillet over medium heat.
- Sauté garlic and bell peppers until tender.
- Add riced cauliflower and soy sauce, stir-fry 5–7 minutes.
- Season with salt and pepper and serve.
This cauliflower stir-fry is savory, crisp, and satisfying.
It is perfect as a low-carb, keto-friendly meal or side.
Every bite combines tender vegetables with umami-rich cauliflower and garlic.
A quick, flavorful, and healthy dish.
