Healthy Ways to Use Cauliflower in Recipes

These days many people, and especially people with Celiac disease, are looking for an alternative to the traditional wheat-heavy carbohydrate. Thankfully, creative food people have discovered that one versatile vegetable, cauliflower, can fill the role just fine.

In fact, there are many ways to use cauliflower as a substitute for wheat-based carbs. The benefit: you can enjoy your favorite meals without worrying quite so much about fat or calories. So, how exactly can you use cauliflower in your recipes?

Cauliflower Bagels

There’s nothing quite like a soft, warm, and dense bagel to start your morning. Bagels, and especially “everything” bagels, are a great source of protein and fat, making them an excellent breakfast food.

But there’s a whole lot of wheat-heavy carbohydrates in each and every bagel. Using cauliflower as your base helps you avoid those dangerous carbs. Pair your cauliflower bagel with avocado and turkey slices to get your healthy fat and protein.

Cauliflower Rice

For most people with Celiac disease, white rice isn’t a problem. But this simple carbohydrate that causes our blood sugar levels to spike, isn’t exactly the healthiest food in the world.
The good news is that you can use ground-up cauliflower as a replacement for rice.

To prepare your cauliflower, use a food processor to blitz the veggie into tiny chunks. It makes a lighter, healthier addition to any meal that typically depends on rice, including curry, stir fry, etc.

Cauliflower Pizza Crust

There are few foods in this world more popular than pizza. But pizza, which is packed with carbohydrates and unhealthy saturated fats, is hardly a healthy food choice. Thankfully, you can replace the typical wheat-based crust with cauliflower pizza crust.

There are many advantages to a cauliflower pizza crust. For one, its crust is thinner and crispier, making for a delicious texture. Second, it’s a lot lighter and contains far less fat than the typical crust. Even better: you can use cauliflower crust to create other pizza-like foods, including calzones and pizza pockets.

Cauliflower Breadsticks

Breadsticks are the perfect starter for any meal, particularly those that involve gathering around a television to watch the big football, hockey, or baseball game. They’re even more delicious when paired with a thick and spicy marinara sauce.

But breadsticks are loaded with wheat, making them off-limits for a lot of people concerned about their gluten intake. Thankfully, you can use ground cauliflower and eggs to create a healthy alternative, just bake your creation at 425-degrees for about 25-minutes.

Cauliflower Macaroni and Cheese

Running out of time but need to prepare a dinner your kids will like? Many moms and dads reach for mac and cheese–a serious crowd-pleaser. Unfortunately, this dish is typically packed with saturated fats and lacks any vegetables.

The good news is that you can use cauliflower to create your own mac and cheese pasta. Just grind up the cauliflower and add it to your traditional mac and cheese while reducing the amount of pasta you use in the dish. The result will be a delicious mac and cheese that is actually healthy!

Cauliflower Hummus

Hummus is one of the world’s most popular dips, but this chickpea-based dish simply isn’t for everyone. If you’re not much of a fan, then it might be worth trying out cauliflower hummus.

To prepare this low-carb dish, cut the cauliflower into chunks, toss in olive oil and salt, and roast on a baking sheet for 12-minutes. When that’s done, turn the cauliflower over and bake for another 10 minutes. Then blend the cauliflower with tahini, lemon juice, honey, and sea salt. Enjoy!


Emily Lockhart

Emily Lockhart is a weight loss expert who specializes in healthy living. She is dedicated to providing health-conscious individuals with the information they need to make great lifestyle choices that will make them look and feel better. In her spare time, Emily teaches Pilates at a local studio and enjoys activities like hiking, rowing and biking.