9 creative & easy healthy cauliflower recipes to make at home

healthy cauliflower recipes

If you are roasting cauliflower florets and calling it a day, then you are ignoring tons of tasty healthy cauliflower recipes. The cruciferous vegetable is not only low in calories, but also rich in versatility. From VKool.com, we would like to introduce top creative and easy healthy cauliflower recipes so you could start getting creative with cauliflower.

9 Healthy Cauliflower Recipes – Easy And Creative

1. Cauliflower Corn Chowder

healthy cauliflower recipes

This is the first one in this list of healthy cauliflower recipes that you can make at home without too much effort.

Servings: 12

Ingredients:

  • Small yellow onion which is chopped: 1
  • Cup carrots, chopped: ½ cup
  • Stalks celery, chopped roughly: 3
  • Medium red bell pepper, chopped roughly: 1
  • Medium head cauliflower, cleaned and cut into ¼-inch chunks: 1
  • Chicken bullion cubes: 2
  • Water: 2 cups (or 2 cups of chicken broth)
  • Corn: 1 can (about 15-ounce)
  • Stevia: 1-3pkts
  • Pepper and pinch salt
  • Grated low-fat cheddar: ½ cup
  • Grated Parmesan cheese: 1/4 cup
  • Low-fat plain Greek yogurt: 1 cup
  • Chicken, cooked and shredded/chopped: 2 cups (optional)
  • Corn, crumbled for topping (optional)

Instructions

  • Gather all of the ingredients. Chop as well as wash the vegetables, and let the canned corn drained. Add them except from the Greek yogurt, Parmesan and cheddar cheese to a slow cooker. Then, cook on high level for about 4 hours (for 8 hours with low level)
  • After cooking, you ladle or pour contents from the slow cooker into the blender. Blend till smooth. After that, pour it back into the slow cooker and start stirring in cheeses and yogurt till all things are well combined. Stir in optional cooked chicken and/or corn if you want a more textured soup.

2. Cauliflower Buffalo Chicken Pizza

healthy cauliflower recipes

Servings: 8

Ingredients:

For the crust:

Cauliflower (1 large cauliflower head: 4 cups

  • Large egg whites: 2
  • Shredded mozzarella cheese: 1/2 cup
  • Parmesan cheese, grated: 1/2 cup
  • Garlic powder: 1/2 teaspoon
  • Salt: 1/4 teaspoon
  • Dried parsley: 1/2 teaspoon

For pizza toppings

  • Shredded cooked chicken: 2 cups
  • Buffalo wing sauce: 1/2–3/4 cup)
  • Low-fat cheddar cheese, which is shredded: 1/2 cup
  • Mozzarella cheese, which is shredded: 1/2 cup

Instructions:

  • In order to make this dish, you preheat the oven to about 425°F. Line a baking sheet with foil or parchment paper. Spray with non-stick cooking spray.
  • Prepare the pizza crust: you need to wash cauliflower and cut it into halves. Break the cauliflower into many parts and place them into the food processor. Then, pulse till it reaches a rice-like texture. Next, place the cauliflower in a microwave safe bowl and start microwaving for about 8 minutes. Avoid covering or adding water. Then, remove the cauliflower from the microwave and put the cheese and seasoning followed. When cauliflower gets cool, you add egg. Stir the mixture until every ingredient is well combined.
  • Bake the pizza crust: scoop the cauliflower crust onto the prepared baking sheet. Take a spatula to form crust into the rectangle on a pan, for about ¼ inch thick. Next, place the crust into the oven and start baking for 30 minutes or so, or till it begins to become slightly golden brown on the top.
  • Concurrently, you prepare Buffalo chicken: while the pizza crust bakes, you place the Buffalo wing sauce and prepared shredded chicken in the medium bowl. Toss the chicken in sauce till well combined.
  • Prepare top pizza: spread evenly the Buffalo chicken over the backed pizza crust. Next, scatter cheese over the top.
  • Bake the pizza for 6-10 minutes till the cheese gets melted and starts to bubble. Finally, enjoy your dish.

Check out: best foods to eat for breakfast to lose weight

3. Cauliflower Gratin

healthy cauliflower recipes

Servings: 8

Ingredients

  • Large head of cauliflower: 1
  • Plain low-fat Greek yogurt: 1 cup
  • Mustard: 1/2 teaspoon
  • Pepper: 1/2 teaspoon
  • Salt: 1/2 teaspoon
  • Garlic powder: 1/2 teaspoon
  • Minced onion: 1 teaspoon
  • Stevia: 1 packet
  • Grated Parmesan cheese: 1/4 cup
  • Grated 2% cheddar cheese: 1/2 cup

For the topping

  • Grated 2% cheddar cheese: 1/2 cup
  • Parmesan cheese: 1/4 cup

Instructions

  • Preheat the oven to about 375°F. Then, spray one large baking dish with the cooking spray before setting
  • Next, wash cauliflower before cutting it into many bite-size pieces. Place them into one large pot. After that, add about 2 cups of water to the pot, cover it up, and start boiling it over the high heat. You need to decrease heat to medium level and cook for about 8 to10 minutes, or till the cauliflower just starts to get tender.
  • Drain the cauliflower in the colander before placing it in a large bowl.
  • At the same time, mix all ingredients together for creating sauce, using a small bowl.
  • Add the final sauce to cauliflower, start stirring until it is well combined. Then, pour it into a baking dish. After that, sprinkle topping over the
  • You then start baking for 30 to 35 minutes, or till cheese is melted and topping is slightly golden brown.
  • Then, serve when it is still

4. Cauliflower Alfredo Sauce

healthy cauliflower recipes

Servings: 6

Ingredients:

  • Large head of cauliflower: 1
  • Large, sweet onion, chopped (approximately 1 1/2 cups chopped): 1
  • Garlic, minced: 2 tablespoons (or 1 teaspoon of garlic powder):
  • Unsweetened almond milk (or low-fat milk of your choice): 1/2 cup
  • Plain low-fat Greek yogurt: 1/2 cup
  • Grated Parmesan cheese: 1/2 cup
  • Onion powder: 1 teaspoon
  • Salt: 1 teaspoon
  • Pepper: 1/2 teaspoon

Check out: tasty Spanish food recipes

Instructions:

  • Wash the cauliflower prepared. Remove the leaves as well as base item. Cut the rest of the cauliflower into florets. Place them into a medium pot. Add a proper amount of water to the pot to cover up the cauliflower florets. Cover the pot and cooker over the medium-low heat on the stovetop for about 8-10 minutes, or scoop cauliflower out with a slotted spoon.
  • While cooking cauliflower, you spray a large skillet with the cooking spray and then sauté the onions as well as garlic over the medium heat level till tender and golden brown lightly.
  • Place steamed cauliflower, sautéed garlic and onions in the blender or food processor along with the rest of ingredients for sauce. Blend till the sauce is entirely smooth. Finally, enjoy over the noodles of your choice.

5. Cauliflower Butternut Squash

healthy cauliflower recipes

Servings: 6

Ingredients

  • Low-fat milk: 1/4 cup
  • Large head of cauliflower: 1
  • Medium butternut squash (from 2 to 3 cups): 1
  • Garlic powder: 1 teaspoon
  • Parmesan cheese: 1/4 cup
  • Pinch salt plus with pepper

You can use one packet of stevia or sweetener to bring out the light sweetness of butter squash.

Instructions

  • Cook cauliflower as well as butternut squash till tender by using a slow cooker or boil it, or bake it.
  • When it gets tender, you peel butternut squash and cut into half lengthwise, remove the Then, place cauliflower in a blender, add to 2 tablespoons of milk, 1/2 teaspoon of garlic powder, 2 tablespoons of Parmesan cheese, and pepper and salt to taste. After that, blend till smooth. Then, spoon into
  • Place the squash in a blender, add to the blender 2 tablespoons of milk, 1/2 teaspoon of garlic powder, 2 tablespoons of Parmesan cheese, and pepper and salt to taste. Next, blend it till Pour the final mixture into a serving dish with cauliflower, mix just til barely swirled.
  • Finally, you just simply serve warm with the light butter or extra Parmesan cheese (optional).

Recommend reading: healthy diet plan for a healthy weight

6. Cauliflower Pizza Bites

healthy cauliflower recipes

Servings: 4

Ingredients

  • Cauliflower (about 1/2 head of cauliflower): 2 cups
  • Egg whites (or 1 large egg white): 1/4 cup
  • Low-fat cottage cheese : 1/8 cup
  • Parmesan cheese: 1/4 cup
  • Dried oregano: 1/2 teaspoon
  • Dried basil: 1/2 teaspoon
  • Garlic powder: 1/4 teaspoon
  • Mini turkey pepperoni: 1/4 cup

Instructions

  • Preheat the oven to about 425°F. Then, line 14 mini muffin cups with the silicone liners, or make use of foil muffin liners with the paper liners removed. Next, spray liners with the nonstick cooking spray before setting
  • After that, wash cauliflower, cut it into half. Remember to save the rest for later. Break the cauliflower into many segments and then place them in a food processor. Try to pulse until it reaches such a rice-like texture.
  • Next, place the cauliflower in a microwave safe bowl and start microwaving for about 8 minutes. Avoid adding water or covering it up.
  • Remove the cauliflower from that microwave before adding the rest of the ingredients to, the stir to well You then place back in the microwave for about 2 minutes. And, mix again.
  • Scoop the cauliflower mixture into the muffin liners. Try to divide evenly between 14 mini liners. After that, fill to the top, press filling down so it is compacted in liner.
  • Place the muffin tin in an oven and start baking muffins for about 30 minutes, or when the top begins to get golden brown. Then, remove from the oven. Wait till it cool down entirely before, pop the muffins out of the liners.
  • Finally, serve warm with the pizza sauce!

7. Cauliflower Chicken Broccoli Casserole

healthy cauliflower recipes

Servings: 8

Ingredients

  • Large head of cauliflower: 1
  • Large head of broccoli:1
  • Cooked chicken breast, shredded or chopped: 1 cup
  • Low-fat cottage cheese (or low-fat Greek yogurt): 1 1/4 cup
  • Parmesan cheese, grated: 1/4 cup
  • Grated 2% cheddar or Colby cheese: 1/2 cup
  • Egg: 1
  • Garlic powder : 1/2 teaspoon
  • Minced onion (or 1/2 teaspoon of onion powder): 1 teaspoon
  • Pepper and Pinch salt

For the topping

  • Grated 2% cheddar/Colby cheese: 3/4 cup
  • Grated Parmesan cheese: 1/8 cup

Instructions:

  • Preheat the oven to about 375°F. Then, spray a 9×13 baking dish with the cooking spray before setting
  • Cut cauliflower and broccoli into many bite-size floret Steam or boil the broccoli and cauliflower florets for about 15 minutes or till they become tender. Let them drain well in a colander. After that, place frozen vegetables in the dish which is microwave-safe.
  • Next, microwave from 5 to 10 minutes, to defrost the veggies to approximately room temperature. Let them drain well in a colander.
  • In one large bowl, you place the cooked chicken, egg, cottage cheese, shredded cheese, Parmesan cheese, and spices. Stir till all things are well combined.
  • Add the broccoli and cauliflower into the chicken mixture, stir till they are well combined. Then, pour into a baking dish and sprinkle topping over casserole.
  • Bake for about 30 minutes, or till the cheese is melted and the topping is slightly golden brown.

8. Cheddar Cauliflower Soup

healthy cauliflower recipes

Servings: 8 (1 cup each)

Ingredients:

  • Extra-virgin olive oil: 2 tablespoons
  • Large leeks, white and light green parts only, thinly sliced, rinsed: 2
  • Chopped cauliflower florets (from 1 medium head): 4 cups
  • Low-fat milk, divided: 2 1/2 cups
  • Water : 2 cups
  • Bay leaf: 1
  • Salt: 1 teaspoon
  • White or black pepper: 1/2 teaspoon
  • All-purpose flour: 3 tablespoons
  • Shredded extra-sharp Cheddar cheese: 1 1/2 cups
  • Lemon juice: 1 tablespoon

Instructions

  • Heat oil in a large saucepan over medium heat. Add leeks and cook, stirring, until very soft, about 5 minutes. Add cauliflower, 2 cups milk, water, bay leaf, salt and pepper. Bring to a boil over medium-high heat, stirring often. Reduce heat to a simmer, cover and cook, stirring occasionally, until the cauliflower is soft, about 8 minutes.
  • Meanwhile, whisk the remaining 1/2 cup milk and flour in a small bowl. When the cauliflower is soft, remove the bay leaf and stir in the milk mixture. Cook over medium-high heat, stirring, until the soup has thickened slightly, about 2 minutes more. Remove from the heat. Stir in cheese and lemon juice.

9. Cauliflower With Lemon And Olives

healthy cauliflower recipes

Tangy lemon plus with briny olives will perk up the imple steamed cauliflower. This is among creative and simple healthy cauliflower recipes you need to try instantly.

Servings: 6 (scant 1 cup each)

Ingredients:

  • Large head cauliflower, trimmed and cut into many bite-size pieces: 1
  • Lemons: 2
  • Extra-virgin olive oil: 2 tablespoons
  • Minced shallot: 1 tablespoon
  • Water: 1 tablespoon
  • Chopped fresh thyme or 1/4 teaspoon dried: 1 teaspoon
  • Salt: 1/4 teaspoon
  • Freshly ground pepper: 1/4 teaspoon
  • Chopped oil-cured or kalamata olives: 2 tablespoons

Instructions

  • Boil about 1 inch of water in a large saucepan fitted with the steamer basket. Then, add cauliflower, cover it up and steam till it gets tender, for about 4 minutes.
  • At the same time, remove skin as well as white pith from the lemons using a sharp knife. Cut segments from the membranes, working over a bowl. Chop coarsely the segments and transfer them to one serving bowl. Then, squeeze the juice from a lemon peel as well as membranes; add 1 tablespoon juice to the bowl that includes the segments.
  • Add shallot, oil, thyme, water, pepper and salt to a serving bowl. After that, stir to well Then, add the cauliflower, toss to coat. Next, sprinkle with the olives. Serve at room temperature or warm.

Hopefully, you have known some creative and simple healthy cauliflower recipes that can be made right this dinner so you will bring these tasty dishes on the dining table for your family.

Leave your ideas below this post to let us know your thoughts. We will feedback soon.

Want More Content Like This In Your Inbox?

Join The Discussion

JOIN THE CONVERSATION
Comments JOIN THE CONVERSATION