Guest Post: 5 Versatile Ways to Cook with Cauliflower

Janine Einhellig is the owner and author at, a website focused on helping people achieve success on the ketogenic diet through information, meal plans and coaching. She has a lifelong interest in nutrition and fitness with a background in research.  Thank you Janine for this great article on creative ways we can get more cauliflower into our diets! 

5 Versatile Ways to Cook with Cauliflower

A ketogenic diet does not have to be a no fun diet! The low-carb, high-fat diet is gaining popularity all over the world as it has been proven to work. The great thing about living the ketogenic lifestyle is learning the number of ways you can make delicious meals with healthy foods. 

Take cauliflower for example. This seemingly bland vegetable is very low in carbs and provides your body with key nutrients. Cauliflower is a labeled a cruciferous vegetable. Cruciferous vegetables are packed with vitamins and minerals, but they are most known for their sulfur compounds that are linked to aiding in weight loss and reducing inflammation.

Cauliflower is a highly used low carb diet staple. It can also be substituted for a number of “regular” foods and made to taste just as great – if you know how to use it. Here are a few such ways you can utilize cauliflower in your low carb or ketogenic meal plan!

Cauliflower “Fries”

The great thing about cauliflower is that it has such a somewhat bland flavor on its own. This makes it perfect for seasoning just how you want it to taste. For instance, check out this great recipe for a great way to make cauliflower seasoned “fries“. 

With the proper seasoning, you can even enjoy a french fry-like side without the carbs. Pair them with a lettuce- wrapped bacon cheeseburger and you have yourself a go-to meal.

Substitute Cauliflower for Those Carb-Heavy Potatoes


Cauliflower can be used as a replacement for those delicious mashed potatoes that we all crave. You can prepare cauliflower the same way you would prepare mashed potatoes except there is no peeling involved!  Simply cook the cauliflower, then mash it with a potato masher or use a food processor to get it to your desired consistency.

Next add savory ingredients: you can substitute chicken broth or almond milk instead of regular milk to keep it low carb or dairy free. Don’t forget to add butter and garlic to taste. Mashed cauliflower goes great with a favorite chicken dish like chicken piccata! Or pair it with meatloaf to make a comfort food meal seem more normal on a low carb diet.

Cauliflower Pizza Crust? Yes!

This might sound a bit crazy at first but it is a must have. There are low-carb pizzas out there, but they don’t all fit the bill when you’re on an extreme low carb diet like keto. But a cauliflower crust pizza makes perfect sense on a low carb diet. Cauliflower takes the place of wheat or white flour in the this nutrient-rich alternative and it tastes great to boot.

Cauliflower pizza is perfect in the fall when it is in peak season. It can be prepared in the oven or outside on the grill. Now that you know that pizza can be healthy, Friday night pizza will no longer leave you in a carb-induced coma!

Cauliflower Rice, Rice Baby

A keto diet says “no” to rice but cauliflower can be a great alternative for that food staple as well.

Some supermarkets and nearly all health food stores have fresh and even frozen cauliflower already riced for you! Now you have no excuse to enjoy those rice dishes you love year round! 

Cauliflower rice can be used as a direct replacement for grain rice in any rice dish and made year round with frozen or fresh cauliflower. Two of my personal favorites to use it as a substitute are Bacon Risotto and Pork-fried Rice.

Cauliflower Stuffing

You can now enjoy your favorite Thanksgiving side dish the keto way: with cauliflower stuffing. Cauliflower replaces the gluten in this favorite holiday dish and eating stuffing no longer has to leave you feeling guilty.

Cauliflower stuffing is being enjoyed by so many people that last Thanksgiving Trader Joe’s sold a pre-made frozen cauliflower stuffing. The stuffing was very popular in the low carb community but it is very easy to make at home for those who enjoy cooking new things.

Many people just don’t believe cauliflower can be used in so many ways…until they try it! Can you believe cauliflower can be substituted for so many staples: potatoes, rice and even wheat flour? Eating a ketogenic or low carb diet does not have to be boring and bland. Try out these cauliflower recipes as proof.


About Janine

Janine Einhellig is owner and author at, a website focused on helping people achieve success on the ketogenic diet through information, meal plans and coaching.  Janine enjoys writing and operating Keto Domain because of the great impacts the ketogenic diet can have on quality of life.  She has a lifelong interest in nutrition and fitness with a background in research.

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