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Learn How To Use Cauliflower In So Many Ways With These 9 Amazing Cauliflower Carb Swaps

Caul-i maybe?

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Cauliflower Hash Browns

Servings: 6


1 large head cauliflower

1 teaspoon salt, divided

½ cup parmesan cheese, grated

⅓ cup chives, finely chopped

3 cloves garlic, minced

2 tablespoons olive oil

1 teaspoon dried basil

½ teaspoon black pepper

Dipping sauce of your choice


1. Preheat oven to 400°F (200°C).

2. Using a box grater, grate the cauliflower head.

3. Transfer the grated cauliflower to a bowl and sprinkle with ½ teaspoon of the salt. Mix the cauliflower to incorporate the salt and let sit for 20 minutes to draw out moisture.

4. Transfer the salted cauliflower to towel-lined bowl. Wrap the towel together and squeeze to remove excess liquid.

5. Transfer the cauliflower back into the first bowl used and mix with the cheese, chives, garlic, olive oil, basil, black pepper, and remaining ½ teaspoon of salt.

6. Form six hashbrowns and place on a parchment paper-lined baking sheet.

7. Bake for 35-40 minutes, until golden brown.

8. Let the hash browns cool for about 15 minutes until they have set.

9. Serve with desired dipping sauce.

10. Enjoy!

Cauliflower Parmesan Tots

Servings: 4


1 large head cauliflower, grated

½ teaspoon salt, divided

⅓ cups panko breadcrumbs

¼ cup parsley, minced

½ cup Parmesan cheese

1 clove garlic, minced

¼ teaspoon black pepper

1 egg


1. Preheat oven to 400°F (200°C).

2. Grate the cauliflower with a box grater.

3. Transfer the grated cauliflower to a medium bowl and season with a ¼ teaspoon of the salt. Mix the cauliflower until well incorporated.

4. Let the cauliflower sit for 20 minutes until the salt has drawn out some of the moisture.

5. Pour the cauliflower into a kitchen towel and twist to strain as much liquid as you can.

6. Place the grated cauliflower back into a bowl and mix with the breadcrumbs, parsley, Parmesan, garlic, remaining ¼ teaspoon of salt, pepper, and egg, and mix until well combined.

7. From the mixture into 15 even-sized tots and transfer to a parchment-lined baking sheet.

8. Bake for 20-24 minutes, flipping each halfway through.

9. Serve with your choice of dipping sauce.

10. Enjoy!

Pizza With Cauliflower Crust

Servings: 2


1 head cauliflower

½ cup mozzarella, shredded

½ teaspoon dried oregano

½ teaspoon dried basil

½ teaspoon salt

½ teaspoon garlic powder

1 egg


1. Preheat oven to 500˚F (260˚C).

2. Remove the leaves and stem of the cauliflower and transfer pieces to a food processor.

3. Rice the cauliflower by pulsing it in the food processor, or by shredding it on a box grater.

4. Once riced, transfer to a large bowl and microwave for 4 minutes. Let it cool down for a few minutes before handling.

5. Transfer cooked cauliflower to a clean towel and wring out as much liquid as possible.

Place wrung cauliflower in a bowl and combine with mozzarella, oregano, basil, salt, garlic powder, and an egg and mix well.

7. Place the cauliflower on a parchment paper-lined baking sheet. Spread out the mixture and form a circle out of the cauliflower mixture, pushing along the edge to raise a “crust.”

8. Bake for 15 minutes, or until the crust has become golden brown in the center and on the edges.

9. Top with your favorite pizza sauce and toppings, being careful not to overload the pizza.

10. Bake for another 5-7 minutes, or until the cheese has fully melted.

11. Enjoy!

Tacos With Cauliflower “Tortillas”

Servings: 2


1 head cauliflower

2 eggs

Juice of ½ lime

½ teaspoon dried oregano

½ teaspoon paprika

½ teaspoon chili powder

Salt, to taste

Pepper, to taste


1.Preheat oven to 375°F (190˚C).

2.Chop the head of cauliflower into small pieces.

3.Pulse in a food processor until cauliflower is finer than rice.

4.Place in a bowl and add salt, to taste.

5.Microwave for 4 minutes.

6.Drain the cauliflower using a kitchen towel and squeeze out all the excess water.

7.After draining add the cauliflower into a bowl and mix in the eggs, lime juice, dried oregano, paprika, and chili powder.

8.Mix together and add pepper to taste.

9.Roll out 6 balls of the mixture and then press onto a parchment paper-lined baking sheet.

10.Bake for 10 minutes, flip and then bake for another 10 minutes, or until edges are crispy.

11.After cooling, fill with your desired fillings and enjoy!

Grilled Cheese On Cauliflower Toast

Servings: 2


1 cauliflower

Pinch of salt

2 eggs

½ cup vegetarian Parmesan, grated

¼ cup basil, chopped

1 teaspoon garlic powder

1 teaspoon oregano

½ teaspoon red pepper flakes

Cheese of your choice, to serve

Any additional toppings, to serve


1.Grate a cauliflower over a large bowl.

2.Sprinkle a pinch of salt over the grated cauliflower and mix evenly. Leave to sit for 20 minutes.

3.Pour the cauliflower into a clean kitchen towel and wring the water out.

4.In a large bowl, combine the cauliflower, and remaining ingredients, stir until well mixed.

5.Using a spoon transfer two hearty scoops (roughly ¼ cup) of mixture to form each “bread slice” onto a skillet on medium-low heat for about 10 minutes, each side.

6.Add your cheese and any other toppings, allow a couple minutes for cheese to melt.



Cauliflower “Mac” ‘N’ Cheese

Servings: 2


1 head of cauliflower

Salt, to taste

Pepper, to taste

¼ cup sour cream (or Greek yogurt)

½ cup cheddar cheese

Parsley, chopped


1.Cut cauliflower into small florets, about 4 cups.

2.Add cauliflower florets into a large pot of boiling water and boil for 5 minutes.

3.Drain the cauliflower in a colander, and return to the pot. Reduce heat to low.

4.Add in salt, pepper, and sour cream and stir until thoroughly combined.

5.Stir in cheddar cheese until melted.

6.Remove from heat. Top with parsley.


Cheesy Mashed Cauliflower “Potatoes”

Servings: 4-6


1 head of cauliflower

2 tablespoons of butter

¼ cup of whole milk

1 cup of white cheddar cheese

Fresh chives

Salt, to taste

Pepper, to taste


1.Chop the head of cauliflower and boil in water for 10-15 minutes, or until the cauliflower is soft.

2.Drain the water.

3.Add butter, milk, salt, pepper, and cheddar cheese to cauliflower, then mash ingredients together until most of the milk is evaporated and the texture is creamy.

4.Add chives to the mix. Garnish with additional chives and white cheddar cheese.


Cauliflower Fried "Rice"

Servings: 1-2


1 head cauliflower

1 tablespoon sesame oil

1 tablespoon garlic, minced

8 ounces beef, chicken, pork, shrimp or tofu

1 cup diced carrots

1 cup frozen peas

2 eggs, beaten

White pepper, to taste

3 tablespoons soy sauce

Green onions, chopped, to serve


1.Break down a head of cauliflower in a food processor until it’s the size of rice.

2.Heat sesame oil over high. Add garlic and fry until fragrant.

3.Add the beef, chicken, pork, shrimp or tofu and cook until 80% done. Add carrots and peas, stir until thoroughly incorporated.

4.Push ingredients to the sides of the pan to create a well.

5.Pour in 2 whisked eggs and let it set for 15 seconds.

6.Scramble eggs and fold into the cauliflower rice. Season with white pepper and stir in soy sauce.

7.Garnish with chopped green onions.


Cilantro Lime Chicken With Cauliflower Rice

Servings: 4


Preferred cooking oil, to taste

1 pound boneless, skinless chicken breast, cubed

Salt, to taste

Pepper, to taste

Juice of 1 lime

⅓ cup cilantro, minced


Preferred cooking oil, to taste

1 red bell pepper, diced

½ red onion, diced

2 cloves garlic, minced

1 bag riced cauliflower (or 1 head of cauliflower riced, using a food processor)

1 cup steamed corn

½ teaspoon chili powder, optional


1. Heat preferred cooking oil in a large skillet over medium-high heat. Add chicken, season with salt and pepper, and cook until cooked through and no longer pink.

2. Add lime juice and cilantro, and stir to combine. Remove chicken from pan, place on a plate, and set aside.

3. Add a little more oil to pan if needed, then add red onion, bell pepper, and garlic. Stir to combine. Allow to cook until onion begins to turn transparent, stirring occasionally.

4. Add riced cauliflower, corn, and chili powder. Cook until cauliflower is soft and remove from heat.

6. Enjoy!

“Potato” Cauliflower Salad

Servings: 4-6


1 head cauliflower

Salt, to taste

Pepper, to taste

2 tablespoons olive oil


½ cup Greek yogurt

1 tablespoon Dijon mustard

1 tablespoon honey

2 tablespoons dill, chopped

1 tablespoon olive oil

1 garlic clove, crushed

Juice of ½ lemon

½ red onion, diced

3 stalks celery, diced

3 hard-boiled eggs, chopped


1. Preheat oven to 400˚F (200˚C).

2. Slice cauliflower into small florets.

3. Place cauliflower onto baking sheet and season with salt, pepper, and olive oil.

4. Bake for 25 minutes or until lightly browned and a bit crispy.

5. In a large bowl, combine all dressing ingredients. Set aside.

6. Once cauliflower is cooked, set aside and let cool slightly before adding to the yogurt dressing.

7. Garnish with more freshly chopped dill before serving.

8. Enjoy!


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