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I know that this may sound dramatic, but having the right keto cauliflower recipes in your tool kit can truly make or break your long term success on the Keto Diet. Cauliflower is nutritious, delicious, and low in net carbs. It is also one of the most flexible vegetables around. If you’re craving pizza, you can have a keto pepperoni pizza on a cauliflower crust. Want a creamy risotto? My cauliflower rice risotto option won’t have you missing one grain. And, if you’re eating vegetarian keto, then cauliflower is also an amazing substitute for meat. In this handy guide, you’ll find 40 unique & delicious low carb recipes that use cauliflower as a substitute for pizza dough, bread, pasta, rice, oats, potatoes, meat & grains.
Why share ketogenic cauliflower recipes?
If you’re a foodie like me, then you know what it feels like to crave all of the things. And, if you want to stick to eating low carb foods or if you’re cutting back on sugar, then you know it’s important to have recipes on hand that provide some substitutes.
Since starting to eat low carb and keto, cauliflower has become my go-to vegetable. Since cauliflower replaces so many foods that are filled with sugar and carbs, I wanted to share some of my favorite recipes.
Overall, my goal is to help you and I have a list of options when our cravings hit.
Can you have cauliflower on keto or on a low carb diet?
Absolutely! Cauliflower is one of the best vegetables for the ketogenic and low carb ways of eating. It is low in carbs and can be enjoyed both raw and cooked. This versatile veggie adds great nutrition and variety to your menu!
How many net carbs are in one cup of cauliflower?
According to the United States Department of Agriculture, every cup of cauliflower has 25 calories, 5g carbs and 2g fiber. This means, that one cup of cauliflower has a total of three net carbs.
What foods can cauliflower replace on keto?
The incredibly flexible cauliflower is not just a delicious vegetable in its own right. When prepared correctly, cauliflower can replace meat, pasta, pizza crust, bread, rice, grits, oats, beans, and even potatoes!
So, what kinds of keto-friendly cauliflower recipes will you find in this guide?
Since cauliflower replaces so many things, I wanted to provide some options for each of the foods it can replace. So, this guide includes:
How to Use Cauliflower as a Substitute for Meat
Although meat features prominently in most keto or low carb diets, cauliflower can become a handy substitute for meat. This is a great option for low carb and keto vegetarians. Even if you eat meat, dishes like Indian Roasted Cauliflower Curry and Keto Chicken Fried Cauliflower Steaks are simply worth trying!
Sesame Cauliflower – Stylish Cravings
Baked Healthy Buffalo Cauliflower – Wholesome Yum
Indian Roasted Cauliflower Curry (Vegetarian Tikka Masala) – Savory Tooth
Keto Chicken Fried Cauliflower Steaks – Peace Love and Low Carb
Cauliflower as a Low Carb Pasta Alternative
When people talk about keto pasta replacements, they almost always mention things like spaghetti squash and zoodles. And those things are delicious. However, cauliflower is an excellent replacement for elbow macaroni and ziti.
Keto Cauliflower Mac and Cheese – Dr. Davinah’s Eats
Raw Cauliflower Salad – Easy Keto Dishes
Jalapeno Popper Cauliflower “Mac” and Cheese-Keto and Low Carb – Keto Cooking Christian
Keto Cauliflower Ziti – Simply Stacie
Green Chile Cauliflower Casserole – Joy Filled Eats
Bacon Burger Cauliflower Rice Casserole – Beauty and the Foodie
Mediterranean Cauliflower Salad – Bobbi’s Kozy Kitchen
Cauliflower Pizza Dough & Other Breads
It may be hard to imagine cauliflower as bread, but just wait until you try it. Not only does it make great pizza crust, it is surprising delicious when made into breadsticks, tortillas, waffles, and even sandwich buns.
Keto Pepperoni Cauliflower Crust Pizza – Dr. Davinah’s Eats
Ham and Gruyere Cauliflower Waffles – Peace Love and Low Carb
Cauliflower Tortillas – Low Carb Yum
Buffalo Chicken Pizza With Cauliflower Pizza Crust – Dr. Davinah’s Eats
Vegan Cauliflower Pizza With Basil Pesto – Diabetes Strong
Cauliflower Rosemary Breadsticks – Divalicious Recipes
Low Carb Pizza in a Deep Dish Pan For Meat Lovers – Low Carb Yum
Simply the Best Cauliflower Pizza Crust – Princess Pinky Girl
Keto Cauliflower Buns – Hey Keto Mama
Swap Cauliflower for Rice, Oats, Grains and Beans
Cauliflower rice has become one of the most popular keto replacements. But just wait until you try some Southern Shrimp & Cauliflower Cheese Grits or the Creamy Low Carb Cauliflower Hummus. And if you’ve been missing hot cereal, the Chocolate Cauliflower Oatmeal might become your new favorite breakfast!
Seared Scallops (or Shrimp) and Keto Cauliflower Risotto – Dr. Davinah’s Eats
Cilantro Lime Cauliflower Rice – Real Balanced
Cauliflower Fried Rice – Low Carb Africa
Chocolate Cauliflower Oatmeal – Clean Eating Kitchen
Leek and Mushroom Cauliflower Risotto – Low Carb With Jennifer
Southern Shrimp & Cauliflower Cheese Grits – Dr. Davinah’s Eats
Shrimp Cauliflower Rice With Edamame – Ketofy Me
Creamy Low Carb Cauliflower Hummus – Low Carb Maven
Easy Cheese Cauliflower Grits – Dr. Davinah’s Eats
Spanish Cauliflower Rice – Dr. Davinah’s Eats
Jambalaya With Cauliflower Rice – Dr. Davinah’s Eats
Keto Cauliflower Recipes Potatoes
Potatoes are a great comfort and often sorely missed by people following a keto way of eating. But cauliflower makes a great substitute. Loaded Cauliflower is comfort food all the way. From hash browns to “potato” salad, cauliflower does it all!
Loaded Cauliflower – Dr. Davinah’s Eats
Low Carb Cheesy Cauliflower Hash Browns – Bobby’s Kozy Kitchen
Cheesy Low Carb Cauliflower Tots Recipe – Wholesome Yum
Low Carb Garlic Butter Mashed Cauliflower Recipe – The Keto Queens
Low Carb Keto Zuppa Toscana Soup Recipe – Shugary Sweets
Paleo Shepherd’s Pie With Roasted Veggies – Whole New Mom
Low Carb Cauliflower “Potato” Salad – Whole New Mom
Cilantro Garlic Lime Cauliflower – Nibble and Dine
Keto Cauliflower Cheese Casserole – The Keto Queens