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Cauliflower is one of my favorite keto ingredients—it’s mild, versatile, and a great low-carb stand-in for everything from rice to mashed potatoes. Whether I’m roasting it, blending it into soups, or using it as a base for pizza crusts and casseroles, it always works hard in the kitchen without adding too many carbs.
In this list, I’ve gathered my go-to cauliflower keto recipes. These meals and sides are full of flavor, easy to make, and help keep things interesting when you’re cutting carbs but still want comfort food that satisfies.
1. Cauliflower Fried Rice
I pulse cauliflower in a food processor until it’s rice-sized, then sauté it with garlic, soy sauce, scrambled eggs, and veggies. It’s fast, flavorful, and fills me up.
Author’s Note
Cook over high heat to keep it from getting mushy—don’t overcrowd the pan.
Get the Cauliflower Fried Rice recipe.
2. Roasted Garlic Cauliflower
I toss florets with olive oil, garlic, and paprika, then roast until golden and crisp on the edges. It’s the kind of side dish that disappears fast.
Author’s Note
Use parchment paper so the edges crisp up without sticking.
Get the Roasted Garlic Cauliflower recipe.
3. Cauliflower Mac and Cheese
Tender cauliflower florets in a rich cheese sauce made with heavy cream, cream cheese, and sharp cheddar. It’s total comfort food and perfect as a main or side.
Author’s Note
Broil the top for 3–4 minutes at the end to get that golden cheesy crust.
Get the Cauliflower Mac and Cheese recipe.
4. Cauliflower Pizza Crust
I mix cooked rice cauliflower with egg and cheese to form a dough, then bake it into a thin, crispy crust. Great for keto pizza nights.
Author’s Note
Squeeze out as much water as possible after cooking—this helps the crust hold together better.
Get the Cauliflower Pizza Crust recipe.
5. Cauliflower Mash
Creamy, smooth, and perfect with anything saucy. I steam cauliflower, then blend it with butter, cream, and garlic. A great low-carb replacement for mashed potatoes.
Author’s Note
Add a little cream cheese for an even richer texture.
Get the Cauliflower Mash recipe.
6. Cauliflower Tots
These are crispy on the outside and soft inside—perfect for snacking or a fun side. I mix riced cauliflower with cheese, egg, and seasonings, then bake or air fry until golden.
Author’s Note
Chill the mixture before shaping to help it hold its shape better.
Get the Cauliflower Tots recipe.
7. Cauliflower Gratin
Thin-sliced or chopped cauliflower baked in a creamy cheese sauce until bubbly. It’s cozy and rich—great for holidays or cold nights.
Author’s Note
Use a mix of cheddar and gruyère for a deeper, savory flavor.
Get the Cauliflower Gratin recipe.
8. Buffalo Cauliflower Bites
I coat florets in a spiced almond flour mix, air fry them, then toss with buffalo sauce. They’re spicy, crunchy, and a crowd-pleaser—even for non-keto eaters.
Author’s Note
Serve with ranch or blue cheese dressing to cool the heat.
Get the Buffalo Cauliflower Bites recipe.
9. Cauliflower and Cheese Casserole
I stir steamed cauliflower into a creamy cheese mixture with garlic and bake until set. It’s like keto mac and cheese with less effort.
Author’s Note
Let it cool slightly before serving so the sauce thickens and clings to the cauliflower.
Get the Cauliflower and Cheese Casserole recipe.
10. Cauliflower Crust Quesadillas
I make thin cauliflower “tortillas” using egg and cheese, then pan-fry with melty cheese inside for a low-carb quesadilla.
Author’s Note
Cook the crusts until golden before filling—this keeps them from tearing when flipping.
Get the Cauliflower Crust Quesadillas recipe.
11. Cauliflower Alfredo Sauce
I steam cauliflower, then blend it with garlic, butter, and parmesan to make a creamy, low-carb pasta sauce that feels like the real thing.
Author’s Note
Add a splash of cream for extra richness and smoothness.
Get the Cauliflower Alfredo Sauce recipe.
12. Cauliflower Shepherd’s Pie
I make a keto-friendly version with seasoned ground beef or lamb, veggies, and a thick layer of mashed cauliflower on top, baked until golden.
Author’s Note
For extra texture, sprinkle cheese on top before baking.
Get the Cauliflower Shepherd’s Pie recipe.
13. Cauliflower Breakfast Hash
Chopped cauliflower sautéed with onions, peppers, and breakfast sausage or bacon. Add a fried egg on top and it’s my favorite no-potato breakfast.
Author’s Note
Let the cauliflower brown for better flavor—don’t stir too often.
Get the Cauliflower Breakfast Hash recipe.
14. Cauliflower Popcorn
I roast small florets until crispy and snackable, seasoned with smoked paprika and salt. Perfect when I want something crunchy and salty.
Author’s Note
Use very small, evenly-sized florets so they roast at the same rate.
Get the Cauliflower Popcorn recipe.
15. Cauliflower Patties
I mix riced cauliflower with egg, cheese, and seasonings to make patties, then pan-fry them until golden. They’re great on their own or topped with avocado.
Author’s Note
Press with a spatula as they cook to get that crispy sear.
Get the Cauliflower Patties recipe.
16. Cauliflower Gnocchi (Keto Version)
I mix cauliflower puree with almond flour and cheese to form a soft dough, shape it into gnocchi, and pan-fry until golden. They’re chewy and satisfying.
Author’s Note
Boil gently first, then pan-fry for the best texture—lightly crisp outside, soft inside.
