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3 Delicious Ways Cauliflower Can Satisfy Your Carb Cravings

Cauliflower is a nutritious vegetable that has a neutral flavor that can be a great low-calorie substitute for some of your favorite carbohydrates. Try these ideas for substituting cauliflower for added health benefits!

Cauliflower is a healthy choice that can often be used as a healthy substitute for all your carb favorites. Cauliflower is a surprisingly filling and easy to cook with food that will go well with almost any recipe. 1 cup of cauliflower is only 25 calories and supplies nearly 80% of your daily needs for vitamin C. It is nutrition dense with fiber, protein, folate and vitamin K. Cauliflower is naturally low in fat, calories, sodium, and cholesterol-free! You can use it as a substitute for rice, potatoes, and even bread in many different kinds of meals!

Here are some recipes to use cauliflower that will make a great substitute for a typical carbohydrate dish!

1. Mashed Cauliflower


  • 1 pound cauliflower florettes
  • 1 cup grated soy cheddar cheese or cheddar cheese or ¼ cup goat cheese
  • 4 ounces alternative sour cream or dairy sour cream
  • 3 tablespoons Earth Balance or butter
  • 2 tablespoons diced chives
  • 1/4 teaspoon garlic powder or fresh minced garlic
  • Optional: 2 slices bacon crumbled or crumbed soy bits
  • Salt and pepper as desired


Slice the cauliflower into florettes and steam them in a steamer or add them to a microwave safe bowl. Add 2-3 tablespoons of water and cover. Microwave for 5-8 minutes or until completely cooked and tender. Drain the excess water and let sit uncovered for a minute or two.

Add the cauliflower to a food processor or blender and blend until mashed potato texture. Add the Earth Balance, garlic, and sour cream and process until it resembles the consistency of mashes potatoes. Put the mashed cauliflower to a bowl and half of the chives. Add half of the cheddar cheese and mix by hand. As desired add salt and pepper.

Top the loaded cauliflower with the remaining cheese, other half of the chives and bacon. Put back into the microwave to melt the cheese or place the cauliflower under the broiler for a few minutes to toast.

Makes 6 ½ cup servings. Each serving is ~200 calories.

2. Cauliflower Hashbrowns


  • 1 pound raw cauliflower, grated
  • 3 ounces diced
  • 3 large organic eggs
  • 1/2 cup flour
  • 1/3- 1/2 cup grated Parmesan cheese or Parmesan Blend
  • 1/2 teaspoon baking powder
  • 1 teaspoon salt
  • 1 1/2 teaspoons lemon pepper
  • 1 teaspoon garlic powder or fresh minced garlic

Makes 4-6 servings


Grate or mince the cauliflower and put it into a bowl. Add salt and mix the cauliflower to distribute evenly. Let the cauliflower sit for 8-10 min.

Dice onions and place them into the cauliflower bowl. Mix in flour, baking powder, cheese and preferred seasonings until fully mixed. Then add 3 eggs into the mixture.

You can either oven bake or skillet fry the cauliflower hashbrowns. For oven bake, use a baking sheet, and place ¼ cup of cauliflower mixture in a flat circle. Bake at 400 degree F for 10-12 minutes, then flip and bake again until both sides are crispy. For skillet frying, use 1 tablespoon of Earth Balance or cooking oil. Heat until oil is popping and the place ¼ cup of cauliflower mixture into the frying pan. Flatten into a pancake and cook on each side until crispy.

Enjoy! Add salsa for additional nutritional value.

3. Cauliflower casserole


  • 2 1⁄2 cups cooked cauliflower
  • 1 cup sour cream or soy sour cream
  • 3⁄4 cup shredded cheddar cheese or soy cheese or cheese blend
  • 3 green onions, finely chopped
  • 2 cloves of minced garlic
  • 2-3 minced tomatoes
  • 3 -6 slices soy crumbles or minced cooked bacon
  • salt and pepper

Makes 4 Servings


Pre-heat oven to 350. Mince cooked but slightly firm cauliflower into small pieces. Add sour cream, tomato, garlic, ½ of the green onion, ½ of the cheese, ½ of soy crumbles or bacon into a medium-sized bowl. Salt and pepper can be added as desired. Mix in the cauliflower thoroughly until fully in cooperated. Scoop mixture into a baking dish and top with remaining ingredients. Bake the casserole for 20 minutes and until desired browning is reached. Top with the remaining green onions and eat with salsa. Enjoy!

[Image via Shutterstock]

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