20 Delicious Keto Cauliflower Recipes

keto cauliflower meals

Before going keto, the chances are that potatoes were one of your main veggies. However, on a keto diet, potatoes are a no-no.

So, you probably had to figure out what veggies you actually can eat. Cauliflower is one of those low carb vegetables that you can.

Besides being low in carbs, cauliflower provides key nutrients that your body needs. For instance, it is an excellent source of vitamin C, which your body needs to fight off colds.

It is also a good source of vitamin K and folate.

Besides being good for you, cauliflower is also great for cooking. That’s because it tends to absorb seasonings and soak up the flavors of whatever you cook it in.

It’s pretty much a blank canvas for cooking. So, you can use it for cauliflower rice and so much more.

So today, I’m showing you 20 keto cauliflower recipes. They’re tasty and show you just how much you can do with this vegetable.

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1. Cauliflower Casserole

Cauliflower Casserole

Credit: healthyrecipesblogs.com

Casseroles are so comforting and so easy to make. Put your ingredients in a casserole dish and top with cheese, and let your oven do the cooking.

However, your typical casserole is made using regular pasta. A no-no on a keto diet.

This casserole uses roasted cauliflower, so it’s totally kosher. And it only contains 4 grams of net carbs per serving.

By roasting the cauliflower, the natural sweetness of cauliflower oozes through. Topped with a creamy sauce, nicely melted sharp cheddar cheese, and crispy bacon bits, it’s a party in your mouth.

In fact, I prefer this casserole to your regular casserole. That’s because the cauliflower adds freshness to the dish. As do the thinly sliced scallions.

Now, this recipe uses light sour cream, but to add even more fat, you can use full-fat sour cream.

Loving the casseroles? Try these keto casserole recipes for variety.

Per Serving:

  • Calories: 167
  • Fats: 12g
  • Net Carbs: 4g
  • Protein: 8g

Recipe

Watch: 3 Low Carb Lunch Ideas

2. Buffalo Chicken Keto Cauliflower Tots

Buffalo Chicken Keto Cauliflower Tots

Credit: thesoccermomblog.com

Who doesn’t love tater tots? They’re crispy on the outside and tender on the inside.

Perfect for popping in your mouth while watching Sunday afternoon football.

Well, for one, your waistline doesn’t love them. That’s because they’re made with potatoes that are loaded with carbs.

These keto cauliflower tots look like tater tots. They’re crispy and golden brown on the outside and moist on the inside.

And they taste amazing. They’re cheesy, spicy, and have a nicely seasoned minced cauliflower-seasoned chicken breast interior.

To keep these tots low carb, you use Parmesan cheese and almond flour for your breading. Almond flour is much lower in net carbs than regular flour.

It’s also very nutritious. It’s an excellent source of magnesium and manganese, which you need for your bones and vitamin E, which you need for glowing skin. If you need to stock up on some, you can find some here.

These cauliflower tots are also a great ketogenic snack.

Per Serving:

  • Calories: 49
  • Fats: 3g
  • Net Carbs: 1g
  • Protein: 3g

Recipe

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3. Cheesy Cauliflower Rice

Cheesy Cauliflower Rice

Credit: lowcarbyum.com

If you ate a lot of rice as a kid, rice probably brings back warm memories. Memories of when you were young and didn’t have a care in the world.

Unfortunately, rice is definitely not keto. Just one cup of regular boiled rice contains a whopping 44.0 grams of net carbs-more than double your daily net carbs limit!

This cheesy cauliflower rice is great if you’re craving rice or something carby. And it has only 4 grams of net carbs.

It tastes nothing like a boring old cauliflower. It looks and tastes like cheesy hash browns.

And the crisp bacon adds some extra texture.

Making this cheesy cauliflower rice is a breeze. To add extra freshness and to save money, you can make your cauliflower rice instead of buying packaged cauliflower rice.

To do this, pulse your cauliflower in your food processor until it becomes like rice. This good quality food processor will do the trick.

Next, cook your cauliflower rice in the microwave for 5 minutes. Then, stir in some cheese until it melts.

Finally, add your cheddar cheese, cream cheese, chopped crispy bacon and your seasonings.

Per Serving:

  • Calories: 168
  • Fats: 13g
  • Net Carbs: 4g
  • Protein: 7g

Recipe

4. Cauliflower Mac and Cheese

Cauliflower Mac and Cheese

Credit: wholesomeyum.com

Mac and cheese is another classic favorite. What’s not to love about pasta covered in an ooey-gooey cheese sauce?

Everything but the carbs of course. That’s because of the pasta, which is swimming in carbs!

This cauliflower mac and cheese is a great option. Now, it doesn’t taste like pasta, but it sure does satisfy your cravings.

It’s butter-covered broccoli lightly seasoned with sea salt and black pepper roasted until crisp yet tender. All topped in dreamy creamy cheddar cheese and heavy cream sauce.

If you like, you can top your cauliflower mac and cheese with some diced sausages or bacon bits. Yum!

This is perfect ketogenic comfort food you should try!

Per Serving:

  • Calories: 294
  • Fats: 23g
  • Net Carbs: 7g
  • Protein: 11g

Recipe

5. Air Fryer Buffalo Cauliflower Bites

Air Fryer Buffalo Cauliflower Bites

Credit: diethood.com

With the holidays, come time to host family and friends. And you definitely want to make sure you have something for everyone, no matter what their dietary preferences.

If you have vegetarian guests, this is certainly the dish to serve them. It’s a vegetarian version of your classic Buffalo chicken wings.

But they’re so delicious that even your non-vegetarian guests will love them. And they’re keto- so you can enjoy them too!

At first glance, they even look like boneless chicken wings- but they’re not. They’re spicy, crunchy, nicely browned cauliflower bites.

To keep them low carb, you’ll be coating your cauliflower florets using almond flour. And to give them some kick, you’ll be using Frank’s Red Hot Sauce.

Instead of using a deep fryer, you’ll be using an Air fryer to fry your florets. This makes your cauliflower bites nice and crispy, and not greasy.

If you’re in the market for an air fryer, here is one that’s good quality and not overly expensive.

Per Serving:

  • Calories: 204
  • Fats: 17g
  • Net Carbs: 7g
  • Protein: 6g

Recipe

6. Keto Cauliflower ‘’Potato’’ Salad

Keto Cauliflower Potato Salad

Credit: lowcarbdelish.com

Potato salad is one of those classics at barbecues. Potato salad goes with hamburgers and hot dogs, just like peanut butter goes with jam.

However, your regular potato salad is loaded with carbs because of the potato. Just one medium baked potato contains 32.8 grams of net carbs.

This cauliflower “potato” salad has only 3 grams of net carbs. It also contains a lot of fat, so it will keep you satiated- and away from the potato chips!

And surprisingly, it tastes like red potato salad. It’s crunchy and has a nice tang.

To give the salad some crunch, you use lightly roasted cauliflower and some radishes.

And to add creaminess, you use mayonnaise. While red wine vinegar and deli mustard add some tang.

Get more ketogenic salad recipes here.

Per Serving:

  • Calories: 211
  • Fats: 20g
  • Net Carbs: 3g
  • Protein: 3g

Recipe

 

7. Cauliflower Fritters

Cauliflower Fritters

Credit: sunkissedkitchen.com

I love fritters, as I’m sure many of you do too. They make the perfect light breakfast.

However, they’re not light on carbs. All because they’re made with potatoes.

These fritters are made with cauliflower, so they’re good for you. They’re brown and crunchy on the outside and moist on the inside.

They’re also nice and light. Perfect if you’re watching your calories.

To add more protein and fat, feel free to add some shredded cheese and crumbled bacon to your fritter batter.

Topped with a poached egg, they make a perfect comfort breakfast. Check out more ketogenic breakfast ideas here.

Per Serving:

  • Calories: 95
  • Fats: 6g
  • Net Carbs: 3g
  • Protein: 5g

Recipe

8. Keto Cauliflower Chaffles

Keto Cauliflower Chaffles

Credit: twosleevers.com

Are you craving a savory waffle? Try these instead.

These keto cauliflower chaffles will satisfy your cravings. They’re crispy, nicely seasoned, and cheesy-you won’t believe they’re keto.

Now, to make these chaffles you’ll definitely need a good mini waffle maker. Here is one that I recommend.

And making these is super easy. All you need to do is add your riced cauliflower, seasonings and cheeses into a blender and blend well.

Then, sprinkle some cheese on your mini waffle maker, add your cauliflower mixture, then sprinkle some more cheese on top and cover your mini waffle maker.

Then, let cook until nice and crispy.

Per Serving:

  • Calories: 246
  • Fats: 16g
  • Net Carbs: 5g
  • Protein: 20g

Recipe

9. Mexican Street Style Grilled Cauliflower

Mexican Street Style Grilled Cauliflower

Credit: texasgranolagirl.com

Have you ever tried Mexican Street corn? It’s simply delicious.

It’s corn on the cob topped with mayonnaise, cotija cheese, and cayenne pepper. However, as you know, corn is off-limits on a keto diet.

Then how can you make this tasty treat and still be in the keto good books? By using cauliflower!

So you have all of the taste, but way less of the carbs. Beautifully grilled cauliflower adds a nice sweetness, while the creamy garlicky Mexican sauce provides the perfect topping.

All topped with a cheesy Cotija cheese. It’s sure to transport your taste buds to Mexico.

Per Serving:

  • Calories: 234
  • Fats: 22g
  • Net Carbs: 5g
  • Protein: 4g

Recipe

10. Crispy Low Carb Keto Cauliflower Bites

Crispy Low Carb Keto Cauliflower Bites

Credit: kirbiecravings.com

Here’s another cauliflower bite dish. You can never get enough cauliflower bites, right?

These ones are not as spicy as the earlier ones. So, it’s perfect if you prefer things less spicy.

And since they’re breading with Parmesan cheese, they have a nice cheesy taste that complements the crispy fried cauliflower.

For the breading, you’ll need some almond flour. Make sure that it is superfine and blanched, though, so the texture and color of your cauliflower bites come out just right. You can find some here.

Now, you can air fry, bake, or deep fry these cauliflower bites. But if you want to make sure they’re evenly browned and stay crisp longer, it’s best to deep fry them.

Per Serving:

  • Calories: 378
  • Fats: 27g
  • Net Carbs: 7g
  • Protein: 21g

Recipe

11. Cauliflower Hash Browns

Cauliflower Hash Browns

Credit: sugarfreelondoner.com

Hash browns are one of those breakfasts that are perfect when you’re lounging on the weekend.

Except, of course, if you’re on a keto diet. One hash brown can easily net you 13 grams of net carbs.

These hash browns are made using cauliflower, so they don’t pack the carbs. One of these has only 1.7 grams of net carbs, so you can eat a couple without feeling guilty.

They’re nice and crispy on the outside and tender on the inside. The cheese and turmeric add a nice flavor too.

Serve with some mayonnaise or your favorite low carb ketchup. And breakfast is served.

Per Serving:

  • Calories: 45
  • Fats: 2.4g
  • Net Carbs: 1.7g
  • Protein: 3.1g

Recipe

12. Cauliflower Tortillas

Cauliflower Tortillas

Credit: recipegirl.com

In the mood for some Mexican food? Then, you’ve got to try these tortillas.

These cauliflower tortillas look like tortillas and taste amazing. They hit the spot when you’re craving tortillas, but don’t want the carbs.

And since they contain only 37 calories, they’re perfect if you’re counting your calories.

Now, these cauliflower tortillas are delicate, so you don’t want to bend them. But you can definitely top them with your favorite toppings and eat them straight up.

Per Serving:

  • Calories: 37
  • Fats: 1g
  • Net Carbs: 1g
  • Protein: 3g

Recipe

13. Creamy Keto Mushroom Cauliflower Risotto

Creamy Keto Mushroom Cauliflower Risotto

Credit: wholesomeyum.com

Risotto is a dish you want to eat when you need a quick pick-me-up. It’s nice and comforting and warms you up.

But since risotto is made with rice, it’s off-limits…until now.

This risotto is made using cauliflower rice. And since it’s made with cauliflower rice, it’s much healthier for you.

The cauliflower rice also adds some freshness. So, it’s the perfect way to get your kids to eat their veggies.

It’s creamy and extra flavourful, just like regular risotto. The Parmesan cheese and heavy cream add a nice creaminess.

And the chicken bone broth adds tons of flavor. While the Portobello mushrooms add some texture to the dish.

Serve with some shrimp or chicken. And watch your family gobble it all up.

This is a good ketogenic lunch idea that you should definitely try!

Per Serving:

  • Calories: 200
  • Fats: 16g
  • Net Carbs: 4g
  • Protein: 6g

Recipe

14. Dirty Keto Cauliflower Rice

Dirty Keto Cauliflower Rice

Credit: joyfilledeats.com

In the mood for some soul food? Give this Creole-inspired dish a try.

Dirty rice is a classic Creole dish made with white rice. It gets a dirty color because of the mix of ingredients used: pieces of meat, black pepper, cayenne, and veggies like green pepper, celery and onion.

To make the dirty rice keto-friendly, this dish uses cauliflower rice. It is super-flavourful thanks to all the spices you use; you use 7 different spices.

The bell pepper, onion, and celery add both flavor and freshness. And the caramelized meat also adds a depth of flavor.

To caramelize the meat, you’ll need a heavy bottom skillet or a cast-iron skillet. You can find a good deal on this cast iron skillet here.

This dish tastes and looks so good that you just may find yourself eating it right out of your skillet.

It’s definitely a quick keto dinner idea for the whole family!

Per Serving:

  • Calories: 327
  • Fats: 19g
  • Net Carbs: 7g
  • Protein: 27g

Recipe

15. Whole Roasted Cauliflower with Pimento Cheese Butter

Whole Roasted Cauliflower with Pimento Cheese Butter

Credit: texasgranolagirl.com

Wondering what side dish to prepare for the holidays? Try this dish.

Whole roasted cauliflower covered with a cheesy, spicy, gooey pimento cheese butter. It tastes

and looks delicious, yet it’s so easy to make.

To make it, oil and season your cauliflower head and bake until tender. Then combine some butter, mayo, diced pimentos, cheddar cheese, and seasonings to make your pimento cheese sauce.

Then cover your roasted cauliflower with your cheese sauce and bake until the cheese melts.

Here are more ketogenic holiday side dishes to try!

Per Serving:

  • Calories: 183
  • Fats: 16g
  • Net Carbs: 5g
  • Protein: 4g

Recipe

16. Cauliflower Ziti

Cauliflower Ziti

Credit: simplystacie.net

Who doesn’t love ziti? The ooey, gooey cheese, the tasty tomato sauce and meat, and the pasta.

But pasta, as you know, definitely isn’t keto. This cauliflower ziti uses cauliflower as the pasta.

Since cauliflower is a great vehicle for flavor, it absorbs the flavors of the sauce. So, this ziti tastes just like ziti but without the carbs.

The ricotta, mozzarella, and Parmesan cheese make it extra cheesy. And the tomato sauce is nice and saucy.

The ground beef is also nicely seasoned with onions, fresh garlic, salt, and black pepper and some red pepper flakes for some heat.

This is a great way to sneak in some veggies to your kids’ diet. And since it’s packed with protein, it’s perfect for growing kids.

Do keep in mind that this dish contains beef which has a high carbon footprint. So you may want to eat this dish less often.

Per Serving:

  • Calories: 277
  • Fats: 13.1g
  • Net Carbs: 6.8g
  • Protein: 31.4g

Recipe

17. Pizza Margherita With Cauliflower Crust

Pizza Margherita With Cauliflower Crust

Credit: savorytooth.com

Any pizza lovers in the house? I’ve got you covered.

Now your standard pizza toppings usually are not the problem when it comes to pizza. It’s the crust.

This pizza crust is made with eggs, cheese, and grated cauliflower. What you get is a nice, crispy, cheesy crust that has a fraction of the carbs.

The mozzarella cheese, tomato sauce, olive oil, and shredded basil leaves add a Neapolitan flare and make this pizza light. Perfect if you like a light pizza or are watching your calories.

To make the pizza crust, you’ll need to squeeze out as much moisture as you can from your grated cauliflower florets. To do so, you can use a cheesecloth which you can find here.

Per Serving:

  • Calories: 130
  • Fats: 9g
  • Net Carbs: 2g
  • Protein: 9g

Recipe

18. Cauliflower Hummus

Cauliflower Hummus

Credit: wholesomeyum.com

Are you craving hummus? Then, this is the recipe for you!

This hummus is creamy, flavourful, and tastes and looks just like regular hummus. You and your guests won’t believe it’s keto.

But, it is. It contains only 3 grams of net carbs per serving.

To keep it low carb, you’ll be using roasted cauliflower instead of chickpeas. And to get the texture of the hummus just right, you want to roast your cauliflower until it’s soft, not hard.

Then place your roasted cauliflower with some olive oil, water, tahini, and your seasonings in a food processor and blend until smooth.

Serve with some bell peppers, cucumbers or your favorite low carb veggies.

Per Serving:

  • Calories: 109
  • Fats: 9g
  • Net Carbs: 3g
  • Protein: 2g

Recipe

19. Cauliflower Crusted Grilled Cheese

Cauliflower Crusted Grilled Cheese

Credit: ketocoachforwomen.com

Grilled cheese is one of those classic American foods that are yummy…but not so good for you.

So, what do you do when you have a hankering for a grilled cheese sandwich but are on keto? Make this cauliflower crusted grilled cheese instead!

These are nice and perfectly grilled on the outside and cheesy on the inside. Just like your regular grilled cheese, but with a fraction of the carbs.

To keep it low carb, you’ll be making cauliflower bread. Yes, you heard that, right!

To make the cauliflower bread, you make some cauliflower rice. Then, you microwave it until it’s soft.

And then, microwave some more until it’s dry, and allow it to cool. Once cool, add the rest of your ingredients and bake until golden brown.

Per Serving:

  • Calories: 435
  • Fats: 29g
  • Net Carbs: 7g
  • Protein: 33g

Recipe

20. Keto Chicken Fried Cauliflower Steaks

Keto Chicken Fried Cauliflower Steak

Credit: peaceloveandlowcarb.com

Looking to add more veggies to your diet? Then, give these chicken-fried cauliflower steaks a try!

They’re cauliflower “steaks” which have been slightly boiled before being dipped in a nice keto breading and fried to perfection. So, they’re nice and crispy on the outside and soft on the inside.

Now, these cauliflower steaks don’t taste like steak. But they’re pretty delicious.

The smoked paprika adds a nice earthiness. And the crushed pork rind “breading” add extra taste and texture. You can find some pork rinds here.

Per Serving:

  • Calories: 181
  • Fats: 21.3g
  • Net Carbs: 3.5g
  • Protein: 13g

Recipe

Conclusion

Which one of these keto cauliflower recipes is your favorite? Let me know in the comment section!

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