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Healthy Cauliflower Recipes

Cauliflower gets a bad rep for tasting bland and boring. But that couldn’t be further from the truth. Cauliflower is very versatile, it can be roasted, baked, riced, fried, and it goes well with almost every dish imaginable. Add that to the fact that cauliflower offers a boatload of benefits, and you can see why some healthy cauliflower recipes can help you lose weight and keep it off.

It’s like you are Jon Snow, cauliflower is your sword made out of valerian steel, and fatness is the white walkers.

Learn some of the many benefits cauliflower has to offer, as well as some of our favorite recipes.

 

 

Cauliflower Nutrition

 

Cauliflower -100 grams serving

 Amount
Calories 25
Total Fat

.1 g
Saturated Fat0 g
Polyunsaturated Fat.1 g
Monounsaturated Fat0 g
Trans Fat0 g
Cholesterol0 mg
Sodium30 mg
Potassium303 mg
Carbohydrates5.3 g
Fiber2.5 g
Sugar2.4 g
Protein2 g
Vitamin A.3%
Calcium2.2%
Vitamin K20%
Vitamin C77.3%
Iron2.4%
Vitamin B-610%
Magnesium3%

*Percent Daily Values (%DV)are based on a 2,000 calorie diet.

 

 

 

 

 

Cauliflower Benefits

 

It Can Help Improve Brain Health

  • Cauliflower contains high amounts of choline and phosphorus, which help repair cell membranes (1). The repairs of the cell membranes are essential to ensure the brain and nervous system are functioning effectively.

 

It Can Help Improve Bone Health

  • Cauliflower provides high amounts of vitamin C, which helps in the production of collagen, the main protein found in connective tissues. Collagen helps protect your joints. Cauliflower also contains vitamin K, which has been found to promote bone metabolism and promote bone density (1).

 

Helps you Lose Weight

  • Cauliflower is high in fiber, low in calories, and super versatile. Making it the perfect substitute for high-calorie foods such as rice and mashed potatoes.

 

It Helps Support Immunity

  • Vitamin C, an antioxidant, has been found to support our immune system. Antioxidants fight free radicals in the body and may prevent some forms of cancers (1).

 

It Can Help Reduce Hypertension

  • Cauliflower contains sulforaphane, whose’s anti-inflammatory capabilities may help defend against hypertension (abnormally high blood pressure), atherosclerosis (the build-up of cholesterol and fats in your arteries restricting blood flow), stroke, and heart attacks (1).

 

It Can Help Your Skin 

  •  Sulforaphane also has been found to protect the skin against skin cancer, inflammations, ultraviolet radiation, and cellular damage (1).

 

Healthy Cauliflower Recipes

 

Hawaiian Fried Cauliflower Rice

Cauliflower Recipes | Healthy Cauliflower Recipes | Riced Cauliflower Recipes | Mashed Cauliflower Recipes | Pizza Cauliflower Recipes | Keto Cauliflower Recipes | Low Carb Cauliflower Recipes | Vegan Cauliflower Recipes | Easy | baked | Side | Roasted | Clean Eating | Low Carb | Vegan | Keto | Mashed | Riced |

Pineapple doesn’t just belong in pizza (Don’t @ me); it belongs EVERYWHERE! There’s no further proof of that than in this delicious dish.

Macros: 235 calories, 14 grams of fat, 14 grams of carbs, 2 grams of fiber, and 13 grams of protein. Click here for this healthy cauliflower recipe.

 

 

 

Healthy Mashed Cauliflower

Cauliflower Recipes | Healthy Cauliflower Recipes | Riced Cauliflower Recipes | Mashed Cauliflower Recipes | Pizza Cauliflower Recipes | Keto Cauliflower Recipes | Low Carb Cauliflower Recipes | Vegan Cauliflower Recipes | Easy | baked | Side | Roasted | Clean Eating | Low Carb | Vegan | Keto | Mashed | Riced |

Mashed potatoes are arguably one of the best side dishes the world has ever tasted. The only drawback? It isn’t very healthy. It isn’t healthy at all.
Fear no more, my young padawan, the days of artery-clogging mashed potatoes are over!!

Macros: 110 calories, 5 grams of fat, 11 grams of carbs, 5 grams of fiber, and 7 grams of protein per serving. Click here for the recipe.

 

 

 

Vegan Cauliflower Sweet Potato Tacos

Cauliflower Recipes | Healthy Cauliflower Recipes | Riced Cauliflower Recipes | Mashed Cauliflower Recipes | Pizza Cauliflower Recipes | Keto Cauliflower Recipes | Low Carb Cauliflower Recipes | Vegan Cauliflower Recipes | Easy | baked | Side | Roasted | Clean Eating | Low Carb | Vegan | Keto | Mashed | Riced |

It seems like in every single one of our blog posts, we include at least one taco recipe. How could we not? Tacos are delicious!
Shout out to all our vegan friends; this one is for you.

Filled with “superfoods” like avocado, sweet potato, and black beans, as well as vegan ranch (Didn’t know there was such a thing). You won’t be disappointed with this delicious vegan meal.

Macros: 415 calories, 15 grams of fat, 60 grams of carbs, 13 grams of fiber, and 12 grams of protein. Click here for the recipe.

 

 

 

 

Hummus & Curried Cauliflower Tartine

Cauliflower Recipes | Healthy Cauliflower Recipes | Riced Cauliflower Recipes | Mashed Cauliflower Recipes | Pizza Cauliflower Recipes | Keto Cauliflower Recipes | Low Carb Cauliflower Recipes | Vegan Cauliflower Recipes | Easy | baked | Side | Roasted | Clean Eating | Low Carb | Vegan | Keto | Mashed | Riced |

I’m sure we are earning major brownie points with our vegan friends, as we bring yet another vegan recipe.
Served in what seems to be the biggest piece of bread I have ever seen, this recipe packs a ton of heart-healthy fats, appetite-destroying fiber, and muscle-building protein. On a low-carb diet? Please, “Tokyo drift” your way onto the next recipe, cus this deliciousness isn’t for you.

Macros: 727 calories, 27 grams of fat, 101 grams of carbs, 12 grams of fiber, and 25 grams of protein per serving. Click here for the recipe.

 

 

 

Cauliflower Pizza with Mozzarella, Kale, and Lemon

Cauliflower Recipes | Healthy Cauliflower Recipes | Riced Cauliflower Recipes | Mashed Cauliflower Recipes | Pizza Cauliflower Recipes | Keto Cauliflower Recipes | Low Carb Cauliflower Recipes | Vegan Cauliflower Recipes | Easy | baked | Side | Roasted | Clean Eating | Low Carb | Vegan | Keto | Mashed | Riced |

Mmm pizza. I know, I know, this doesn’t look like your traditional pizza. But my friends, variety is the spice of life! Sometimes you gotta get your toes wet in the waters of Lake Minnetonka. Shhh. Dive in…the water feels fantastic and full of possibilities.

This pizza is making me say some weird-ass things, and I like it. 😉

Macros: 332 calories, 22 grams of fat, 16 grams of carbs, 6 grams of fiber, 22 grams of protein per serving. Click here for the recipe.

 

 

Indian-Inspired Lamb & Cauliflower Rice Recipe

Not only have we never tried Indian Cuisine before, but we also haven’t tried anything remotely close to it before. On top of that, we had never eaten lamb either.
So what did we do? We followed our own advice and dipped our toes in the wonderful waters of Lake Minnetonka!
This recipe was delicious! It was spicy but not too spicy, it had the right amount of fat, and the caramelized onions and garlic tasted terrific. Even the plain flavored Greek yogurt we used tasted good.

Macros: 293 calories, 10 grams of fat, 12 grams of carbs, 4 grams of fiber, 35 grams of protein per serving.

Click here for this healthy cauliflower recipe.

 

 

 

Cauliflower Rice Sushi

Cauliflower Recipes | Healthy Cauliflower Recipes | Riced Cauliflower Recipes | Mashed Cauliflower Recipes | Pizza Cauliflower Recipes | Keto Cauliflower Recipes | Low Carb Cauliflower Recipes | Vegan Cauliflower Recipes | Easy | baked | Side | Roasted | Clean Eating | Low Carb | Vegan | Keto | Mashed | Riced |

Recipes like this one are what dreams are made of.  Fyi, this recipe has sugar. So, if you are terrified of sugar, I would suggest you substitute it with a non-calorie sweetener like stevia.

Click here for the recipe.

 

 

 

Roasted Cauliflower Steaks with a Walnut-Caper Salsa

tasty cauliflower recipes

For those feeling a little adventurous.

Click here for this healthy cauliflower recipe.

 

 

Cauliflower is a Godsend for us trying to lose weight. The fact that you can swap foods like rice, mashed potatoes, and even pizza crust makes cauliflower one of our favorite superfoods. We hope you guys enjoy these recipes. Stay tuned for more delicious superfood recipes and their benefits.

 

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