Cauliflower has become a superstar in the plant-based kitchen, and for good reason. This versatile vegetable can transform into countless delicious dishes, from creamy sauces to meat alternatives. Here are 15 creative and satisfying vegan recipes that put cauliflower in the spotlight.

    1. Crispy Buffalo Cauliflower Wings

    These crowd-pleasing wings deliver all the flavor of the classic appetizer with a healthy twist. The florets are dipped in a seasoned batter, baked until crispy, then tossed in spicy buffalo sauce. The result is crispy on the outside, tender on the inside, and absolutely irresistible.

    Ingredients:

    CAULIFLOWER WINGS:

    • 1 head of Cauliflower, chopped in medium chunks
    • 2 cups bread crumbs
    • 1 cup corn flakes, crushed into very small pieces
    • ½ cup organic all-purpose flour
    • 1 cup Almond milk
    • 3 Tbsps BBQ sauce
    • 1 teaspoon sea salt
    • 1 teaspoon black pepper
    • 1 teaspoon garlic powder
    • 1 teaspoon smoked paprika
    • 1 teaspoon dried basil
    • 1 teaspoon dried parsley

    HOMEMADE BUFFALO SAUCE:

    • 4 Tbsps unsalted butter
    • 1 cup Frank’s hot sauce
    • 1 teaspoon red pepper flakes, optional
    • ½ teaspoon Worcestershire sauce
    • ¼ teaspoon Tabasco sauce

    Instructions

    To Make the Cauliflower Wings

    1. Prepare the Oven: Preheat your oven to 450°F (230°C) and line a baking sheet with parchment paper. Tip: This step is crucial to prevent sticking.
    2. Make the Batter: In a medium bowl, whisk together the milk, flour, garlic powder, salt, black pepper, basil, and smoked paprika until well combined. Set aside.
    3. Prepare the Coating: In a ziplock bag, combine the crushed corn flakes and breadcrumbs. Shake until fully mixed.
    4. Coat the Cauliflower: Dip each cauliflower piece into the batter, ensuring it’s fully coated, then shake off any excess. Add the coated cauliflower to the ziplock bag with the coating mixture. Shake the bag until the cauliflower is evenly coated. Place each coated piece on the prepared baking sheet, keeping them about an inch apart. Repeat for all cauliflower pieces.
    5. Bake: Bake in the preheated oven for 30–35 minutes, or until golden brown and crunchy. For extra crispiness, turn on the broiler and bake for an additional 5–10 minutes if needed.

    To Make the Buffalo Sauce

    1. Combine Ingredients: Add all sauce ingredients to a medium saucepan over medium-high heat. Whisk together and bring to a boil.
    2. Simmer: Lower the heat to medium-low and let the sauce simmer for 2–3 minutes, stirring occasionally. Stir in the 3 tablespoons of BBQ sauce.

    Finish the Wings

    1. Toss and Serve: Once the cauliflower wings are crispy, remove them from the oven and toss them in the Buffalo sauce until fully coated.
    2. Garnish and Serve: Sprinkle with parsley or your favorite garnish, if desired.

    2. Creamy Cauliflower Alfredo

    This silky smooth pasta sauce is a healthier alternative to traditional cream-based Alfredo, but just as satisfying. The cauliflower creates a luxurious texture while keeping the dish light and nutritious.

    Ingredients:

    • 1 head cauliflower, cut into florets (about 6 cups)
    • 4 tbsp olive oil, divided
    • 1 tsp dried or fresh thyme
    • 1 tsp granulated garlic powder
    • ½ tsp smoked paprika
    • Sea salt and ground black pepper, to taste
    • 3 C / 275g dried penne
    • 1 C reserved starchy pasta water
    • 1 heaping cup roasted cauliflower florets
    • ½ C nondairy milk
    • 1 tbsp nutritional yeast
    • 2 tbsp lemon juice
    • 1 tbsp mellow white miso
    • 1 tbsp tahini
    • 1 tsp onion powder

    Instructions:

    1. Roast Cauliflower: Preheat oven to 450°F (230°C). Toss cauliflower florets with 2 tablespoons olive oil, thyme, garlic powder, smoked paprika, sea salt, and ground black pepper until evenly coated. Lay out in an even layer on a baking sheet. Bake for 25-30 minutes, flipping halfway through, until florets have a deep golden brown color and are tender.
    2. Cook Penne: Bring a large pot of water to a boil. Add penne and cook until al dente. Reserve 1 cup of starchy pasta water before draining. Drain pasta but do not rinse. Return cooked penne to the pot.
    3. Blend Sauce: In a high-powered blender, combine roasted cauliflower florets, 2 tablespoons olive oil, ⅓ cup reserved pasta water, nondairy milk, nutritional yeast, lemon juice, miso, tahini, onion powder, garlic cloves, sea salt, and ground black pepper. Blend until very smooth and silky. If needed, add a bit more pasta water to achieve the desired consistency.
    4. Combine Sauce and Penne: Pour the blended sauce over the cooked penne in the pot. Stir over medium-low heat until heated through. Add more pasta water if the sauce becomes too thick or chalky.
    5. Serve: Stir in some of the roasted cauliflower florets and coat in sauce. Leave some remaining florets to garnish the final dish. Serve with additional roasted cauliflower on top, parsley, and ground black pepper to taste.

    3. Cauliflower Rice Sushi Rolls

    An easy and simple blender recipe for healthy low-carb cauliflower sushi. Perfect for a healthy lunch for work or school.

    Ingredients:

    • 500g raw cauliflower including the stalk (cut into chunks)
    • 100g cream cheese (full fat)
    • 1 spring onion/scallion (thinly sliced)
    • 1 tbsp white vinegar
    • Salt and pepper (to taste)
    • Vegetables of choice (e.g., cucumber, carrots, avocado)
    • Fish of choice (e.g., salmon, tuna)
    • 4 large nori sheets

    Instructions:

    1. Cut: Place the raw cauliflower chunks into your food processor with the blade attachment.
    2. Chop: Blitz with the blade until small pieces of cauliflower rice appear.
    3. Mix: Add the cream cheese, spring onion, vinegar, salt, and pepper to the food processor. Blitz until thoroughly mixed.
    4. Taste: Taste the cauliflower rice and adjust the seasonings to your preference.
    5. Spread: Spread the cream cheese cauliflower rice mixture along the nori sheet, leaving 2 inches of the nori sheet bare.
    6. Roll: Place your selection of vegetables and fish along the center. Dampen the bare edge of the nori sheet and roll up tightly.
    7. Cut: Repeat with the remaining nori sheets and fillings. Slice with a sharp wet knife.
    8. Serve: Serve with wasabi, soy sauce, or coconut aminos.

    4. Roasted Cauliflower Steaks

    These hearty steaks are a perfect main dish, featuring thick-cut cauliflower slices roasted until golden and tender.

    Ingredients:

    • 1 large head of cauliflower, sliced lengthwise into 4 steaks
    • 1/4 cup olive oil
    • 2 cloves garlic, minced
    • 1 tablespoon fresh lemon juice
    • 1 pinch red pepper flakes (optional)
    • Salt and ground black pepper, to taste

    Instructions:

    1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
    2. Whisk together olive oil, garlic, lemon juice, red pepper flakes (if using), salt, and black pepper in a bowl.
    3. Brush the cauliflower steaks with half of the olive oil mixture on both sides.
    4. Roast the cauliflower steaks in the preheated oven for 15 minutes. Flip and brush with the remaining olive oil mixture.
    5. Continue roasting for an additional 15-20 minutes, or until tender and golden brown.

    5. Cauliflower Mac and Cheese

    This low-carb twist on the classic comfort food is a game-changer. With only few ingredients, you’ll be enjoying a scrumptious, guilt-free cauliflower mac ‘n’ cheese in no time.

    Ingredients:

    • 1 large cauliflower, cut into florets
    • 1/2 tablespoon salt
    • 8 oz sharp cheddar cheese, hand shredded
    • 4 oz mozzarella cheese, hand shredded
    • 1/2 cup sour cream
    • 1 egg, whisked
    • 1/4 cup finely sliced green onion
    • 1/4 teaspoon garlic powder
    • 1/4 teaspoon black pepper

    Instructions:

    1. Cut cauliflower into small florets, about 4 cups (1.2 kg).
    2. Add cauliflower florets into a 6-quart (6 L) Dutch oven 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 (optional).

    6. Cauliflower Tacos

    A flavorful and crispy cauliflower taco recipe with a variety of toppings, including avocado crema, cabbage slaw, and cilantro.

    Ingredients:

    • 1 medium head cauliflower, cut into 1-inch florets
    • 3 tablespoons avocado oil or olive oil
    • 1 tablespoon chili powder
    • 1 teaspoon ground cumin
    • 1/2 teaspoon smoked paprika
    • 1/2 teaspoon garlic powder
    • Salt and pepper, to taste
    • 8 corn tortillas
    • Avocado crema (see below)
    • Cabbage slaw (see below)
    • Chopped cilantro, for garnish
    • Optional toppings: diced radishes, sliced avocado, sour cream, salsa

    Avocado Crema:

    • 1 ripe avocado, diced
    • 1/2 cup sour cream
    • 1 tablespoon freshly squeezed lime juice
    • 1/2 teaspoon salt
    • 1/4 teaspoon black pepper

    Cabbage Slaw:

    • 1 cup finely shredded red cabbage
    • 1/2 cup finely shredded white cabbage
    • 1/4 cup thinly sliced red onion
    • 2 tablespoons freshly squeezed lime juice
    • Salt and pepper, to taste

    Instructions:

    1. Preheat oven to 400°F (200°C).
    2. In a large bowl, toss cauliflower florets with oil, chili powder, cumin, smoked paprika, garlic powder, salt, and pepper until evenly coated.
    3. Spread cauliflower on a baking sheet and roast for 25-30 minutes, or until tender and lightly browned.
    4. Meanwhile, prepare avocado crema and cabbage slaw.
    5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
    6. Assemble tacos by spooning roasted cauliflower onto a tortilla, followed by a dollop of avocado crema, a spoonful of cabbage slaw, and any desired toppings.
    7. Garnish with cilantro and serve immediately.

    7. Cauliflower Curry

     A flavorful and aromatic Indian-inspired cauliflower curry made with onions, garlic, ginger, and a blend of warming spices. Perfect as a side dish or main course.

    Ingredients:

    • 1 medium head of cauliflower, broken into florets
    • 2 tablespoons coconut oil
    • 1 medium onion, thinly sliced
    • 3 cloves garlic, minced
    • 1-inch piece of fresh ginger, grated
    • 1 teaspoon ground cumin
    • 1 teaspoon curry powder
    • 1/2 teaspoon turmeric
    • 1/2 teaspoon red chili powder (optional, adjust to taste)
    • 1 can (14 oz) diced tomatoes
    • 1 cup coconut milk
    • Salt and pepper, to taste
    • Fresh cilantro, for garnish

    Instructions:

    1. Heat oil in a large pot over medium heat. Add onions and cook until softened, about 5 minutes.
    2. Add garlic, ginger, cumin, curry powder, turmeric, and red chili powder (if using). Cook for 1 minute, stirring constantly.
    3. Add cauliflower florets and cook for 5 minutes, stirring occasionally.
    4. Add diced tomatoes and coconut milk. Stir to combine.
    5. Bring to a simmer, then reduce heat to low and cook, covered, for 20-25 minutes or until cauliflower is tender.
    6. Season with salt and pepper to taste.
    7. Garnish with fresh cilantro and serve over rice or with naan bread.

    8. Cauliflower Soup

    This roasted cauliflower soup is rich, smooth, and creamy, with a deep flavor profile. It’s a comforting and delicious vegan option, perfect for a chilly evening.

    Ingredients:

    • 2 heads cauliflower, broken into florets
    • Olive oil cooking spray
    • 1 medium onion, finely chopped
    • 1 carrot, finely chopped
    • 1 celery stalk, finely chopped
    • 2 tbsp chopped parsley (fresh or dried)
    • 1 qt low-sodium vegetable stock
    • Salt and black pepper, to taste

    Instructions:

    1. Preheat oven to 425°F (220°C).
    2. Toss cauliflower florets with olive oil cooking spray and spread on a baking sheet. Roast for 20-30 minutes, or until browned.
    3. In a large soup pot or Dutch oven, sauté the onion, carrot, and celery in a little oil until tender.
    4. Add roasted cauliflower, parsley, and vegetable stock to the pot. Bring to a boil, then reduce heat and simmer for 10-15 minutes.
    5. Purée the soup with an immersion blender or transfer to a blender and blend until smooth.

    9. BBQ Cauliflower Bites

    These vegan BBQ cauliflower bites are a crowd-pleaser, perfect for appetizers, salads, or as a snack. Here’s a detailed recipe to make them:

    Ingredients:

    • 1 large head cauliflower, cut into bite-sized florets (about 5-6 cups)
    • 1 cup BBQ sauce (homemade or store-bought)
    • 1/2 teaspoon ground pepper
    • 1/2 teaspoon fine sea salt
    • 1 tablespoon Italian parsley, chopped (for garnish)
    • Optional: Ranch or Blue Cheese dressing for dipping

    Instructions:

    1. Preheat oven: Set your oven to 450°F (230°C). Line a large rimmed baking sheet with parchment paper.
    2. Toss cauliflower with BBQ sauce: In a large bowl, combine cauliflower florets and BBQ sauce. Toss to coat evenly, making sure to get sauce into the little cracks and crevices. Shake off any excess sauce.
    3. Arrange on baking sheet: Place the coated cauliflower florets in a single layer on the prepared baking sheet. Make sure not to overcrowd the pan.
    4. Bake: Bake for 20-25 minutes or until the florets start to get brown and crispy.
    5. Season: Evenly sprinkle ground pepper, fine sea salt, and parsley over cooked cauliflower bites.
    6. Serve: Serve hot with a side of ranch or blue cheese dressing for dipping, if desired.

    10. Cauliflower Pizza Crust

    Cauliflower pizza crust is a popular low-carb and gluten-free alternative to traditional pizza crust. It’s made by pulsing cauliflower into a rice-like texture, cooking it, and then mixing it with cheese, eggs, and seasonings to create a dough that can be shaped and baked into a crispy crust.

    Ingredients:

    • 1 medium head of cauliflower
    • 1 large egg
    • 1/2 cup shredded mozzarella cheese or parmesan cheese
    • 1 teaspoon Italian seasoning
    • 1/8 teaspoon salt
    • 1/4 teaspoon ground black pepper
    • Cooking spray

    Instructions:

    • Prep: Preheat oven to 375 degrees F and line baking sheet with unbleached parchment paper.
    • Make “rice”: Rinse cauliflower, remove outer leaves, separate into florets, and chop into smaller pieces. Process in a food processor in batches until “rice” texture forms.
    • Cook “rice”: Transfer riced cauliflower to a prepared sheet pan or oven-safe baking dish and bake for 15 minutes or microwave in a microwave-safe bowl for 8 minutes.
    • Squeeze: Transfer cooked cauliflower to a large bowl lined with double-layered cheesecloth or linen towel and let cool for 10-15 minutes. Then, squeeze the liquid out as hard as you can.
    • Make dough: Increase oven temperature to 450 degrees F. In a large bowl, add dry cauliflower, egg, cheese, Italian seasoning, salt, and pepper. Mix very well with spatula until combined.
    • Form crust: Line same baking pan or pizza stone with new parchment paper and spray with cooking spray. Transfer cauliflower pizza dough to the middle and flatten with your hands until thin pizza crust forms.
    • Bake it first: Bake crust for 20 minutes. If you would like a more crispy crust, carefully flip it with a spatula and bake for a few more minutes.
    • Bake pizza with toppings: Top cauliflower pizza base with your favorite toppings and bake again until cheese on top turns golden brown. Let cool 1-2 minutes, cut into 8 slices with a pizza cutter, and enjoy!

    11. Roasted Garlic Cauliflower Mash

    A creamy, flavorful, and aromatic side dish that combines roasted garlic with mashed cauliflower. Perfect for a low-carb alternative to mashed potatoes.

    Ingredients:

    • 1 medium head cauliflower, cut into florets
    • 3-4 garlic cloves, peeled and separated
    • 2-3 tablespoons olive oil
    • Salt and pepper to taste
    • 2-3 tablespoons unsalted butter
    • 3 tablespoons heavy whipping cream or Greek yogurt
    • Fresh thyme or parsley for garnish (optional)

    Instructions:

    1. Preheat oven to 450°F (230°C).
    2. Place cauliflower florets on a baking sheet, drizzle with olive oil, and toss to coat. Roast in the oven for 20-25 minutes, or until tender and lightly browned.
    3. Meanwhile, place garlic cloves on a separate baking sheet, drizzle with olive oil, and wrap with foil. Roast in the oven for 40-45 minutes, or until soft and lightly golden brown.
    4. Remove garlic from skin and squeeze out the roasted garlic cloves.
    5. In a food processor, combine roasted cauliflower, roasted garlic, butter, and heavy whipping cream or Greek yogurt. Process until smooth and creamy.
    6. Season with salt and pepper to taste.
    7. Serve warm, garnished with fresh thyme or parsley if desired.

    12. Cauliflower Fried Rice

    A low-carb, gluten-free, and delicious alternative to traditional fried rice, made with cauliflower “rice” and a variety of vegetables, eggs, and seasonings.

    Ingredients:

    • 1 large head of cauliflower
    • 2 tablespoons sesame oil
    • 1 large onion, finely chopped
    • 2 cloves garlic, minced
    • 1 cup frozen peas and carrots
    • 2 eggs, beaten
    • 1 teaspoon soy sauce (or tamari for gluten-free)
    • 1 teaspoon rice vinegar
    • 1 teaspoon toasted sesame oil
    • Salt and pepper, to taste
    • Optional: chopped scallions, kimchi, shiitake mushrooms, and/or cashews for added flavor and texture

    Instructions:

    1. Prepare Cauliflower “Rice”: Grate the cauliflower using a food processor or box grater. Set aside.
    2. Heat Oil and Cook Vegetables: Heat 2 tablespoons of sesame oil in a large nonstick skillet over medium heat. Add the chopped onion, garlic, and grated cauliflower. Cook, stirring occasionally, for 8-10 minutes or until the vegetables are softened.
    3. Add Peas and Carrots: Stir in the frozen peas and carrots and cook until thawed and heated through.
    4. Scramble Eggs: Make a well in the center of the pan and pour in the beaten eggs. Scramble the eggs and mix them into the vegetable mixture.
    5. Add Seasonings: Stir in the soy sauce, rice vinegar, and toasted sesame oil. Season with salt and pepper to taste.
    6. Garnish and Serve: Portion the cauliflower fried rice onto plates and garnish with chopped scallions, kimchi, shiitake mushrooms, and/or cashews, if desired. Serve with sriracha on the side, if desired.

    13. Mediterranean Cauliflower Salad

    This vibrant salad combines the flavors of the Mediterranean with the versatility of cauliflower. With its bright colors and bold flavors, it’s perfect for a healthy side dish or light lunch.

    Ingredients:

    • 1 head raw cauliflower (cut into florets)
    • 1 whole bunch parsley (stems partially removed)
    • 3-4 Roma tomatoes (very small diced or chopped)
    • 1 English cucumber (hot house cucumber, chopped)
    • 1/2 red onion (finely chopped)
    • 1-2 garlic cloves (minced)
    • Kosher salt and pepper
    • Juice of 2 lemons
    • Extra virgin olive oil

    Instructions:

    1. Pulse cauliflower: Place the cauliflower florets in the bowl of a food processor fitted with a blade. Pulse a few times until the cauliflower turns rice-like in texture.
    2. Combine ingredients: Transfer the finely chopped cauliflower into a larger bowl. Add the parsley, tomatoes, cucumbers, and onions. Give the salad a quick toss to combine.
    3. Add garlic and season: Now, add the minced garlic and season with salt and pepper. Finish with fresh lemon juice and a good drizzle of extra virgin olive oil (about 2 tbsp). Give the salad one more good toss to combine.
    4. Let it sit: For best results, set the cauliflower salad aside for a few minutes before serving to allow the cauliflower to soften and absorb some of the dressing. You can also cover and chill for later.

    14. Cauliflower Shawarma

    A healthy, delicious, well-rounded meal, that’s quick and easy to make and full of middle eastern flavor!

    Ingredients:

    • 1 large head of cauliflower, cut into florets
    • 1/4 cup extra virgin olive oil
    • 1 tablespoon honey
    • 2 teaspoons smoked paprika
    • 1 teaspoon cumin
    • 2 cloves garlic, minced or grated
    • Juice of 1 lemon
    • 1 pinch crushed red pepper flakes
    • Kosher salt and pepper
    • 4 warmed naan or pitas
    • 2 Persian cucumbers, sliced
    • Shredded lettuce
    • Cilantro
    • Crumbled feta
    • Avocado for serving
    • Plain Greek yogurt or tzatziki for serving
    • 1/2 cup tahini
    • 1/3 cup fresh cilantro

    Instructions:

    1. Preheat oven to 425°F (220°C).
    2. On a large rimmed baking sheet, combine the cauliflower, olive oil, honey, paprika, cumin, garlic, lemon juice, crushed red pepper flakes, and a pinch each of salt and pepper. Toss well to evenly coat. Transfer to the oven and roast for 20 minutes or until tender and lightly charred.
    3. Meanwhile, make the tahini. Combine all ingredients and 1/4 cup water in a blender and blend until completely smooth. If needed, add water to thin the sauce to a drizzling consistency.
    4. To assemble, spread each piece of naan with yogurt, top with lettuce, cauliflower, avocado, and cucumber. Drizzle the green tahini and sprinkle with feta. Enjoy!

    15. Sweet and Sour Cauliflower

    A delicious vegan twist on classic sweet and sour dishes, this recipe features crispy baked cauliflower florets coated in a tangy and sweet sauce.

    Ingredients:

    • 1 large cauliflower, cut into bite-size florets
    • 6 tablespoons cornstarch
    • 1/2 cup vegetable oil
    • 3 tablespoons ketchup
    • 3 tablespoons sugar
    • 2 tablespoons rice vinegar
    • 2 tablespoons soy sauce
    • 1 garlic clove, finely chopped
    • Salt and pepper to taste
    • Sesame seeds and green onions for garnish (optional)

    Instructions:

    1. Preheat oven to 425°F (220°C). Grease a baking sheet with oil.
    2. In a large bowl, toss cauliflower florets with 3 tablespoons cornstarch, salt, and pepper until evenly coated.
    3. Drizzle with 2 tablespoons oil and toss again to coat.
    4. Spread cauliflower on the prepared baking sheet in a single layer. Roast for 10 minutes, then flip and roast for an additional 8-10 minutes, until tender and golden.
    5. While cauliflower roasts, prepare the sweet and sour sauce: Whisk together ketchup, sugar, rice vinegar, soy sauce, and garlic until smooth.
    6. In a small bowl, whisk together 1 tablespoon cornstarch and 2 tablespoons water until dissolved. Add to the sauce and whisk until thickened.
    7. Remove cauliflower from the oven and toss with the sweet and sour sauce until coated.
    8. Serve hot, garnished with sesame seeds and green onions if desired.

    Cauliflower isn’t just versatile – it’s also incredibly nutritious. One cup provides:

    • High amounts of vitamin C
    • Good source of vitamin K
    • Rich in antioxidants
    • High in fiber
    • Low in calories
    • Great source of choline

    This humble vegetable supports digestive health, helps reduce inflammation, and can be part of a healthy weight management plan.

    Cauliflower’s incredible versatility makes it a valuable ingredient in any vegan kitchen. Whether you’re craving comfort food, looking for healthy alternatives, or just want to try something new, these recipes show how one vegetable can transform into countless delicious dishes. Experiment with different seasonings and cooking methods to discover your favorite way to enjoy this versatile veggie.

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