7 Ways to Cook Cauliflower

by | Jun 3, 2015 | Last updated Mar 16, 2023

Cauliflower has an extremely high water content — 92% to be exact — which allows it to fill you up for a small amount of calories. One cup of cauliflower contains only 25 calories! And while this white veggie may not get much attention, it’s extremely versatile in cooking, especially as a carb replacement. Check below for 7 ways you can use this awesome vegetable.

Cauliflower Pizza Crust via Brunch Time Baker

Who doesn’t love pizza? Bread and melted cheese is a combo created in food heaven. The downside? One slice of a 14′ restaurant pizza is about 300 calories and let’s be honest, who can eat only one? While a slice of pizza every once and a while won’t hurt, this homemade recipe is oodles healthier, replacing the bread with a delicious crust made from cauliflower, cheese, and an egg and has less than 100 calories a slice!

Cauliflower Fried Rice via Amuse-Your-Bouche

Cauliflower is mixed in a food processor until it resembles rice and is then tossed with vegetable stir-fry to add texture in this delicious recipe. With the addition of egg and soy sauce, this low-cal dish tastes just as good as the Chinese original.

Cauliflower Garlic Rice via Pinch of Yum

This recipe includes whole grain rice (another Noom green food!) and is only 150 calories per serving. Whole grain rice is topped with a creamy sauce made from pureed cauliflower and garlic. It delivers all of the flavor of a traditional cream sauce with barely a fraction of the calories and fat.

Cauliflower Mashed ‘Potatoes’ via Steamy Kitchen

They look, feel, and taste like mashed potatoes — but they are 100 calories fewer per serving! Whip them up to your favorite texture and sprinkle with your favorite toppings to create a unique dish that’s just as good as the original.

Cauliflower Crust Garlic Breadsticks via The Iron You

If you’ve ever been tempted to wolf down a basket of garlic breadsticks, this is the recipe for you. Made without any bread, this recipe uses cauliflower, mozzarella cheese, and garlic to create the bar snack favorite with only a portion of the calories. It doesn’t get much better than this.

Roasted Cauliflower Cheddar Soup via Two Peas and their Pod

This soup is buttery and creamy — without any butter or cream! Cauliflower is blended with spices to create a hearty and delicious soup, perfect as an appetizer or main meal. Serve with a salad and whole grain toasted bread for an all-around great meal.
Healthy Fettuccine Alfredo via Pinch of Yum

Who doesn’t love Fettuccine Alfredo? Unfortunately, the delicious dish can pack up to 1200 calories per serving!! This recipe uses blended cauliflower to create a rich and creamy sauce without any guilt. Use whole grain noodles (a Noom green food!) for an extra health kick.