15 Delicious Keto Cauliflower Recipes for Low-Carb Living

Cauliflower has become a superstar ingredient in the keto world due to its versatility and low-carb profile.

It can be transformed into rice, pizza crust, mash, or even hearty casseroles, making it perfect for keto-friendly meals.

Its mild flavor absorbs spices and sauces beautifully, allowing you to create dishes that are both satisfying and nutritious.

In this article, we explore 15 keto cauliflower recipes that are easy to prepare, delicious, and perfect for low-carb lifestyles.

From breakfast options to dinner entrees, these recipes highlight cauliflower’s adaptability while keeping carbohydrates low.

Whether you’re new to keto or looking to diversify your weekly meals, these cauliflower recipes will inspire and satisfy.

15 Delicious Keto Cauliflower Recipes for Low-Carb Living

These 15 keto cauliflower recipes demonstrate just how versatile this humble vegetable can be.

From crispy snacks to creamy casseroles, cauliflower adapts to a wide range of flavors and textures while keeping carbs low.

Incorporating these recipes into your meal plan can help maintain a ketogenic lifestyle without sacrificing taste or variety.

They are perfect for anyone seeking wholesome, low-carb alternatives that are both healthy and delicious.

Start experimenting with these recipes today to enjoy the flavor, texture, and health benefits of keto-friendly cauliflower dishes.

Keto Cauliflower Rice Stir-Fry

This keto cauliflower rice stir-fry is a low-carb, flavorful alternative to traditional fried rice.

Cauliflower is pulsed into rice-sized grains and sautéed with garlic, onions, and colorful vegetables.

Soy sauce and sesame oil add savory depth while a touch of chili flakes provides mild heat.

It is perfect for a quick weeknight dinner or a healthy meal prep option.

Every bite is crunchy, aromatic, and packed with fiber and vitamins.

Ingredients:

• 1 medium head cauliflower, riced
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 cup broccoli florets, chopped
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 teaspoon sesame oil
• 1/2 teaspoon chili flakes (optional)
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

• Heat olive oil in a large skillet over medium heat.
• Sauté onion and garlic until fragrant and translucent.
• Add bell pepper and broccoli, cooking for 3–4 minutes until slightly tender.
• Stir in riced cauliflower, soy sauce, sesame oil, and chili flakes.
• Cook for 5–7 minutes, stirring occasionally, until the cauliflower is tender but slightly crisp.
• Season with salt and pepper.
• Serve hot.

This keto cauliflower rice stir-fry is a light, healthy, and satisfying meal.

It is packed with flavor, fiber, and low in carbs.

Perfect for a quick dinner or meal prep.

Every spoonful is aromatic, crunchy, and wholesome.

Keto Cauliflower Pizza Crust

This keto cauliflower pizza crust is a low-carb, gluten-free alternative to traditional dough.

Riced cauliflower is mixed with cheese, eggs, and seasoning to form a pliable dough that bakes into a crisp crust.

It holds toppings beautifully while remaining tender on the inside.

It is perfect for pizza night or a family-friendly keto meal.

Every bite is cheesy, flavorful, and low in carbohydrates.

Ingredients:

• 1 medium head cauliflower, riced
• 1 cup shredded mozzarella cheese
• 2 large eggs
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Olive oil for brushing

Instructions:

• Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper.
• Steam or microwave riced cauliflower for 5–6 minutes until tender, then squeeze out excess moisture using a clean kitchen towel.
• In a large bowl, mix cauliflower, mozzarella, eggs, oregano, garlic powder, salt, and pepper until a dough forms.
• Spread the mixture evenly on the baking sheet, shaping it into a pizza crust about 1/4 inch thick.
• Bake for 15–20 minutes until golden and firm.
• Add toppings of choice and bake an additional 5–10 minutes.

This keto cauliflower pizza crust is crispy on the outside and tender inside.

It is versatile and holds all your favorite low-carb toppings.

Perfect for pizza lovers on a keto diet.

Every slice is flavorful, cheesy, and satisfying.

Keto Cauliflower Mac and Cheese

This keto cauliflower mac and cheese is a creamy, low-carb comfort food favorite.

Tender cauliflower florets replace traditional pasta while a rich cheese sauce adds indulgence.

Heavy cream and sharp cheddar create a velvety, cheesy coating that clings perfectly to each piece.

It is ideal for a cozy dinner or a side dish at family gatherings.

Every bite is creamy, cheesy, and delightfully satisfying.

Ingredients:

• 1 medium head cauliflower, cut into small florets
• 1 cup shredded cheddar cheese
• 1/2 cup heavy cream
• 2 tablespoons cream cheese
• 1/2 teaspoon garlic powder
• 1/2 teaspoon smoked paprika
• 2 tablespoons butter
• Salt and pepper to taste

Instructions:

• Steam or boil cauliflower florets until tender, then drain well.
• In a saucepan, melt butter over medium heat and stir in heavy cream and cream cheese until smooth.
• Add cheddar cheese, garlic powder, smoked paprika, salt, and pepper, stirring until the cheese melts completely.
• Toss the cauliflower in the cheese sauce until fully coated.
• Transfer to a baking dish and bake at 375°F (190°C) for 10–12 minutes for a golden top.
• Serve hot.

This keto cauliflower mac and cheese is creamy, indulgent, and satisfying.

Cauliflower keeps the dish low in carbs without sacrificing comfort.

Perfect for cozy dinners or side dishes.

Every spoonful is cheesy, flavorful, and wholesome.

Keto Buffalo Cauliflower Bites

These keto buffalo cauliflower bites are spicy, tangy, and crispy without the carbs of traditional wings.

Cauliflower florets are coated in a low-carb batter and baked until golden before tossing in a zesty buffalo sauce.

Ranch or blue cheese dipping sauce enhances the flavor.

They are perfect for appetizers, snacks, or game-day treats.

Every bite is crunchy, flavorful, and packed with fiber.

Ingredients:

• 1 medium head cauliflower, cut into bite-sized florets
• 1/2 cup almond flour
• 1/4 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup unsalted butter, melted
• 1/4 cup hot sauce (like Frank’s RedHot)

Instructions:

• Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper.
• In a bowl, mix almond flour, Parmesan, garlic powder, paprika, salt, and pepper.
• Dip cauliflower florets into melted butter, then coat with the almond flour mixture.
• Place coated florets on the baking sheet and bake for 20–25 minutes until golden and crisp.
• Toss baked florets in hot sauce until fully coated.
• Serve immediately with keto-friendly dipping sauce.

These keto buffalo cauliflower bites are crispy, spicy, and irresistible.

They provide a satisfying low-carb alternative to traditional wings.

Perfect for snacks or appetizers.

Every bite is flavorful, crunchy, and tangy.

Keto Cauliflower Mash

This keto cauliflower mash is a creamy, buttery, low-carb alternative to mashed potatoes.

Cauliflower is boiled until tender and blended with butter, cream, and seasoning for a smooth texture.

Garlic and Parmesan add depth of flavor and richness.

It is perfect as a side dish for dinner, especially alongside meats or roasted vegetables.

Every spoonful is velvety, flavorful, and satisfying while remaining low in carbs.

Ingredients:

• 1 medium head cauliflower, cut into florets
• 3 tablespoons butter
• 1/4 cup heavy cream
• 1/4 cup grated Parmesan cheese
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

• Steam or boil cauliflower florets until tender, about 10–12 minutes.
• Drain well and transfer to a food processor or blender.
• Add butter, heavy cream, Parmesan, garlic, salt, and pepper.
• Blend until smooth and creamy, adjusting cream for desired consistency.
• Serve hot.

This keto cauliflower mash is creamy, buttery, and flavorful.

It provides a comforting low-carb alternative to mashed potatoes.

Perfect for dinners or meal prep.

Every spoonful is smooth, satisfying, and wholesome

Keto Cauliflower Shepherd’s Pie

This keto cauliflower shepherd’s pie is a low-carb twist on a classic comfort dish.

Mashed cauliflower replaces traditional potatoes while a savory mixture of ground meat and vegetables forms the base.

Cheese and butter enhance richness, while herbs like thyme and rosemary add depth.

It is perfect for cozy dinners or meal prep.

Every bite is hearty, flavorful, and satisfying.

Ingredients:

• 1 medium head cauliflower, cut into florets
• 1/2 pound ground beef or lamb
• 1 small onion, diced
• 1 carrot, diced
• 1/2 cup peas (optional)
• 2 cloves garlic, minced
• 2 tablespoons butter
• 1/4 cup shredded cheddar cheese
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 2 tablespoons olive oil

Instructions:

• Preheat oven to 400°F (200°C).
• Steam or boil cauliflower until tender, then mash with butter, cheese, salt, and pepper.
• Heat olive oil in a skillet over medium heat and sauté onion, garlic, and carrot until tender.
• Add ground meat, thyme, salt, and pepper, cooking until browned and fully cooked.
• Transfer meat mixture to a baking dish and spread mashed cauliflower on top.
• Bake for 20–25 minutes until golden and slightly crisp on top.
• Serve hot.

This keto cauliflower shepherd’s pie is hearty, savory, and low in carbs.

Mashed cauliflower creates a creamy topping while the meat filling is flavorful.

Perfect for a comforting, family-friendly meal.

Every spoonful is rich, satisfying, and delicious.

Keto Cheesy Cauliflower Casserole

This keto cheesy cauliflower casserole is creamy, rich, and perfect for low-carb diets.

Tender cauliflower is baked with a mixture of cheeses, cream, and spices for a flavorful side dish.

Garlic and onion powder enhance depth, while paprika adds subtle warmth.

It is perfect as a side dish or a main course for keto-friendly dinners.

Every bite is cheesy, comforting, and satisfying.

Ingredients:

• 1 medium head cauliflower, chopped into florets
• 1 cup shredded cheddar cheese
• 1/2 cup shredded mozzarella cheese
• 1/4 cup heavy cream
• 2 tablespoons cream cheese
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon smoked paprika
• Salt and pepper to taste
• 2 tablespoons butter

Instructions:

• Preheat oven to 375°F (190°C) and grease a baking dish with butter.
• Steam or boil cauliflower florets until tender.
• In a saucepan, combine heavy cream, cream cheese, cheddar, mozzarella, garlic powder, onion powder, and paprika over low heat until smooth.
• Mix cauliflower with the cheese sauce until evenly coated.
• Transfer to the baking dish and bake for 15–20 minutes until golden and bubbly.
• Serve hot.

This keto cheesy cauliflower casserole is rich, creamy, and satisfying.

It is perfect as a side dish or main for a low-carb meal.

Every bite is flavorful, cheesy, and comforting.

It makes a great addition to any keto dinner table.

Keto Buffalo Cauliflower Soup

This keto buffalo cauliflower soup is spicy, creamy, and full of flavor.

Roasted cauliflower is blended with chicken or vegetable broth and a keto-friendly buffalo sauce.

Cream cheese or heavy cream adds richness while garlic and onion enhance flavor.

It is perfect for a warming lunch, dinner, or appetizer.

Every spoonful is velvety, tangy, and satisfying while remaining low in carbs.

Ingredients:

• 1 medium head cauliflower, chopped
• 3 cups chicken or vegetable broth
• 2 tablespoons buffalo sauce
• 2 tablespoons butter
• 2 tablespoons cream cheese
• 2 cloves garlic, minced
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

• Preheat oven to 400°F (200°C).
• Toss cauliflower with olive oil, salt, and pepper and roast for 20 minutes until tender and golden.
• In a pot, sauté garlic in butter until fragrant.
• Add roasted cauliflower, broth, smoked paprika, and buffalo sauce.
• Simmer for 10 minutes, then blend until smooth.
• Stir in cream cheese and adjust seasoning.
• Garnish with fresh parsley before serving.

This keto buffalo cauliflower soup is creamy, spicy, and satisfying.

It is a warming, flavorful low-carb meal or appetizer.

Perfect for game day or cozy dinners.

Every spoonful is velvety, tangy, and indulgent while keeping carbs low.

Keto Cauliflower Tots

These keto cauliflower tots are crunchy, cheesy, and perfect as a snack or side.

Riced cauliflower is mixed with cheese, eggs, and seasoning, then baked until golden.

They are low in carbs but high in flavor, making them a family-friendly favorite.

It is perfect for lunchboxes, appetizers, or a keto-friendly finger food.

Every bite is crunchy, savory, and satisfying.

Ingredients:

• 1 medium head cauliflower, riced
• 1/2 cup shredded cheddar cheese
• 2 large eggs
• 1/4 cup almond flour
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper to taste
• Olive oil spray for baking

Instructions:

• Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
• Steam riced cauliflower until tender, then squeeze out excess moisture.
• In a bowl, mix cauliflower, cheese, eggs, almond flour, garlic powder, onion powder, salt, and pepper.
• Shape mixture into small tots and place on the baking sheet.
• Lightly spray with olive oil and bake for 20–25 minutes until golden and crisp.
• Serve hot.

These keto cauliflower tots are crunchy, cheesy, and low in carbs.

They make a perfect snack, appetizer, or side dish.

Every bite is flavorful, satisfying, and kid-friendly.

They are a great alternative to traditional tater tots.

Keto Cauliflower Alfredo

This keto cauliflower Alfredo is creamy, rich, and perfect over zucchini noodles or low-carb pasta.

Cauliflower is blended with cream, garlic, and Parmesan cheese for a luscious, smooth sauce.

Butter and nutmeg enhance flavor while keeping the dish decadent yet keto-friendly.

It is perfect as a comforting dinner or a low-carb alternative to traditional Alfredo.

Every bite is velvety, cheesy, and satisfying without excess carbohydrates.

Ingredients:

• 1 medium head cauliflower, chopped
• 1/2 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 2 tablespoons butter
• 2 cloves garlic, minced
• 1/4 teaspoon nutmeg
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

• Steam or boil cauliflower until tender.
• In a blender, combine cauliflower, heavy cream, Parmesan, butter, garlic, nutmeg, salt, and pepper until smooth.
• Heat sauce in a saucepan over low heat until warmed.
• Serve over zucchini noodles, shirataki noodles, or roasted vegetables.
• Garnish with fresh parsley before serving.

This keto cauliflower Alfredo is creamy, rich, and indulgent.

It makes a perfect low-carb sauce for pasta alternatives or vegetables.

Every spoonful is smooth, cheesy, and satisfying.

It is a comforting dish ideal for keto dinners.

Keto Cauliflower Nachos

These keto cauliflower nachos are a low-carb, flavorful snack or appetizer.

Roasted cauliflower florets replace traditional tortilla chips while melted cheese, jalapeños, and avocado add bold flavor.

Sour cream or keto-friendly salsa enhances creaminess and freshness.

It is perfect for game nights, parties, or a satisfying snack.

Every bite is crunchy, cheesy, and low in carbohydrates.

Ingredients:

• 1 medium head cauliflower, cut into small florets
• 1 cup shredded cheddar cheese
• 1 jalapeño, sliced
• 1/2 avocado, diced
• 1/4 cup sour cream (optional)
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

• Preheat oven to 425°F (220°C).
• Toss cauliflower florets with olive oil, salt, and pepper and roast for 20 minutes until tender and slightly golden.
• Transfer roasted cauliflower to a baking dish and sprinkle with shredded cheddar cheese and jalapeño slices.
• Bake for an additional 5–7 minutes until cheese melts.
• Top with avocado and sour cream before serving.

These keto cauliflower nachos are crunchy, cheesy, and flavorful.

They make a perfect low-carb snack or appetizer.

Every bite is satisfying, savory, and wholesome.

Perfect for game nights or parties.

Keto Cauliflower Tabbouleh

This keto cauliflower tabbouleh is a fresh, herbaceous, and low-carb salad.

Riced cauliflower replaces bulgur, mixed with parsley, mint, tomatoes, cucumbers, and lemon juice.

Olive oil adds richness while garlic and spices enhance flavor naturally.

It is perfect as a side dish, lunch, or light keto-friendly meal.

Every bite is refreshing, tangy, and packed with fiber.

Ingredients:

• 1 medium head cauliflower, riced
• 1/2 cup cherry tomatoes, diced
• 1/2 cucumber, diced
• 1/2 cup parsley, finely chopped
• 1/4 cup fresh mint, chopped
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

• Steam or microwave riced cauliflower for 3–4 minutes until slightly tender, then cool.
• In a large bowl, combine cauliflower, tomatoes, cucumber, parsley, and mint.
• In a small bowl, whisk lemon juice, olive oil, garlic, salt, and pepper.
• Pour dressing over the salad and toss to combine.
• Chill for 10–15 minutes before serving.

This keto cauliflower tabbouleh is light, fresh, and low in carbs.

Herbs and lemon enhance flavor naturally.

Perfect as a side dish or lunch.

Every bite is refreshing, tangy, and nutritious.

Keto Cauliflower Gratin

This keto cauliflower gratin is a cheesy, golden, and creamy side dish.

Cauliflower florets are baked in a rich cheese sauce made with cream, butter, and Parmesan.

Breadcrumb substitutes like almond flour or crushed pork rinds add a crispy topping.

It is perfect for keto dinners, holidays, or a comforting side.

Every spoonful is cheesy, creamy, and satisfying.

Ingredients:

• 1 medium head cauliflower, chopped
• 1 cup shredded Gruyère or cheddar cheese
• 1/2 cup heavy cream
• 2 tablespoons butter
• 1/4 cup almond flour or crushed pork rinds
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

• Preheat oven to 375°F (190°C) and grease a baking dish with butter.
• Steam cauliflower until tender and place in the baking dish.
• In a saucepan, heat heavy cream, butter, and cheese until melted and smooth.
• Pour cheese sauce over cauliflower and top with almond flour or pork rind crumbs.
• Bake for 15–20 minutes until golden and bubbly.
• Serve hot.

This keto cauliflower gratin is creamy, cheesy, and indulgent.

It provides a comforting low-carb alternative to traditional gratins.

Perfect for dinners or special occasions.

Every bite is rich, flavorful, and satisfying.

Keto Cauliflower Stir-Fry with Garlic Butter

This keto cauliflower stir-fry with garlic butter is a quick, flavorful, and low-carb side.

Tender cauliflower florets are sautéed in garlic-infused butter with herbs and spices.

Red bell peppers or zucchini can be added for color and nutrition.

It is perfect for weeknight dinners or as a keto-friendly vegetable side.

Every bite is buttery, aromatic, and satisfying.

Ingredients:

• 1 medium head cauliflower, cut into florets
• 2 tablespoons butter
• 2 cloves garlic, minced
• 1 red bell pepper, diced (optional)
• 1 teaspoon dried thyme or Italian herbs
• Salt and pepper to taste

Instructions:

• Heat butter in a skillet over medium heat.
• Add garlic and sauté until fragrant.
• Add cauliflower (and bell pepper, if using) and cook for 8–10 minutes, stirring occasionally until tender and slightly golden.
• Sprinkle herbs, salt, and pepper and toss to combine.
• Serve hot.

This keto cauliflower stir-fry is quick, aromatic, and flavorful.

It is a perfect low-carb side or vegetable dish.

Every bite is buttery, satisfying, and wholesome.

It makes weeknight dinners simple and delicious.

Keto Cauliflower “Mashed Potato” Casserole

This keto cauliflower “mashed potato” casserole is creamy, cheesy, and comforting.

Mashed cauliflower is combined with cream cheese, cheddar, and eggs, then baked for a golden, fluffy topping.

Garlic and herbs add flavor while keeping the dish low in carbs.

It is perfect as a side for meats or as a standalone keto-friendly meal.

Every bite is rich, velvety, and satisfying.

Ingredients:

• 1 medium head cauliflower, chopped
• 1/2 cup cheddar cheese, shredded
• 2 tablespoons cream cheese
• 1/4 cup heavy cream
• 1 large egg
• 2 cloves garlic, minced
• 1/2 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

• Preheat oven to 375°F (190°C) and grease a baking dish.
• Steam or boil cauliflower until tender, then mash or blend until smooth.
• Mix in cream cheese, cheddar, heavy cream, egg, garlic, thyme, salt, and pepper.
• Transfer mixture to the baking dish and smooth the top.
• Bake for 20–25 minutes until golden and set.
• Serve hot.

This keto cauliflower “mashed potato” casserole is creamy, cheesy, and satisfying.

It makes a perfect low-carb alternative to traditional potato casseroles.

Every bite is rich, flavorful, and comforting.

Ideal for dinners, holidays, or meal prep.