26 Cauliflower Recipes You Need to Try for Easy Meals

Who knew cauliflower could be so versatile? Growing up, cauliflower was just an occasional, underwhelming side dish for me. But recently, I’ve discovered its immense potential, and my kitchen has turned into a flavor hub. From creamy soups to spicy wings, cauliflower can effortlessly sneak its way into your heart and satisfy your taste buds. ‘

So, if you’re on the hunt for nutritious, delicious, and super easy meal ideas, look no further. Here are 26 cauliflower recipes you need to try for easy meals that’ll make you wonder why you ever overlooked this humble vegetable.

1. Cauliflower Buffalo Wings

These spicy, tangy, and utterly addictive Buffalo wings will have you licking your fingers in no time.

Ingredients:

• 1 head of cauliflower, cut into bite-sized florets
• 1 cup flour
• 1 cup water
• 1 tsp garlic powder
• 1 cup hot sauce
• 2 tbsp butter

Instructions:

1. Preheat your oven to 450°F.
2. In a bowl, mix flour, water, and garlic powder to create a batter.
3. Dip each floret into the batter, ensuring it’s well-coated.
4. Place florets on a lined baking sheet and bake for 20 minutes.
5. In a small pan, melt butter and mix in hot sauce.
6. Brush sauce over baked florets.
7. Bake for another 15 minutes and serve hot.

2. Cauliflower Fried Rice

Perfect for when you’re craving a healthy twist on a Chinese takeout classic.

Ingredients:

• 1 head of cauliflower, riced
• 2 eggs, beaten
• 1 carrot, diced
• 1 cup peas
• 3 tbsp soy sauce
• 2 cloves garlic, minced
• 1 tbsp sesame oil

Instructions:

1. Heat sesame oil in a large pan over medium heat.
2. Add garlic, carrot, and peas, and sauté until tender.
3. Stir in riced cauliflower and cook until soft, about 5 minutes.
4. Create a well in the center of the pan and pour in beaten eggs. Scramble until cooked.
5. Mix everything together and add soy sauce. Stir well before serving.

3. Cauliflower Pizza Crust

A great way to enjoy a pizza night while keeping it low-carb and gluten-free.

Ingredients:

• 1 head of cauliflower, riced
• 1 egg
• 1/2 cup mozzarella cheese, shredded
• 1/4 cup Parmesan cheese, grated
• 1 tsp Italian seasoning

Instructions:

1. Preheat oven to 425°F.
2. Microwave riced cauliflower for 8 minutes, then let it cool and drain excess water.
3. In a bowl, mix cauliflower, egg, cheeses, and Italian seasoning until combined.
4. Spread mixture on a parchment-lined baking sheet in a circular shape.
5. Bake for 15-20 minutes until golden brown.
6. Add your favorite toppings and bake for an additional 10 minutes.

4. Cauliflower Soup

This creamy, comforting soup is perfect for a chilly evening.

Ingredients:

• 1 head cauliflower, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup heavy cream
• Salt and pepper to taste

Instructions:

1. In a large pot, sauté onion and garlic until translucent.
2. Add chopped cauliflower and vegetable broth.
3. Bring to a boil, then reduce heat and simmer until cauliflower is tender, about 20 minutes.
4. Use an immersion blender to purée the soup until smooth.
5. Stir in heavy cream and season with salt and pepper before serving.

5. Cauliflower Tacos

These flavorful tacos make an easy and delicious weeknight meal.

Ingredients:

• 1 head cauliflower, cut into florets
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp cumin
• 1 tsp chili powder
• Tortillas, for serving
• Your favorite taco toppings (salsa, avocado, lime, etc.)

Instructions:

1. Preheat oven to 400°F.
2. Toss cauliflower florets with olive oil and spices.
3. Spread on a baking sheet and roast for 25 minutes until tender and slightly crispy.
4. Serve in tortillas with your favorite toppings.

6. Cauliflower Mashed Potatoes

A healthier alternative to traditional mashed potatoes with all the creamy goodness.

Ingredients:

• 1 head of cauliflower, cut into florets
• 2 cloves garlic, minced
• 1/4 cup sour cream
• 1/4 cup Parmesan cheese, grated
• Salt and pepper to taste

Instructions:

1. Steam cauliflower florets until tender, about 10-12 minutes.
2. Drain and transfer to a food processor.
3. Add garlic, sour cream, and Parmesan cheese, and blend until smooth.
4. Season with salt and pepper before serving.

7. Cauliflower Mac and Cheese

This dish combines the ooey-gooey comfort of mac and cheese with the nutritional benefits of cauliflower.

Ingredients:

• 1 head of cauliflower, cut into florets
• 1/4 cup milk
• 1 cup cheddar cheese, shredded
• 1/4 cup cream cheese
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F.
2. Steam cauliflower until tender, about 10 minutes.
3. In a large pot, heat milk over medium heat.
4. Add cheddar and cream cheeses, stirring until melted.
5. Add steamed cauliflower and mix until well-coated.
6. Transfer mixture to a baking dish and bake for 15 minutes until bubbly and golden.

8. Cauliflower Breadsticks

These cheesy breadsticks are the perfect low-carb snack or side dish.

Ingredients:

• 1 head of cauliflower, riced
• 1 egg
• 1 cup mozzarella cheese, shredded
• 1/4 cup Parmesan cheese, grated
• 1 tsp Italian seasoning

Instructions:

1. Preheat oven to 425°F.
2. Microwave riced cauliflower for 8 minutes, then let it cool and drain excess water.
3. Mix cauliflower, egg, cheeses, and Italian seasoning in a bowl.
4. Spread mixture on a parchment-lined baking sheet to form a rectangle.
5. Bake for 20 minutes until golden brown.
6. Cut into breadstick shapes and enjoy!

9. Cauliflower Steaks

These hearty cauliflower steaks are a fantastic meatless main dish option.

Ingredients:

• 1 head of cauliflower, sliced into 1-inch steaks
• 3 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F.
2. Mix olive oil and spices in a bowl.
3. Brush both sides of cauliflower steaks with the oil mixture.
4. Place steaks on a baking sheet and roast for 35-40 minutes, flipping halfway through, until tender and golden brown.

10. Cauliflower Hummus

A lighter version of traditional hummus that doesn’t skimp on flavor.

Ingredients:

• 1 head cauliflower, cut into florets
• 2 cloves garlic, minced
• 1/4 cup tahini
• 1/4 cup lemon juice
• 1/4 cup olive oil
• Salt to taste

Instructions:

1. Steam cauliflower until tender, about 10 minutes.
2. In a food processor, blend steamed cauliflower and garlic until smooth.
3. Add tahini, lemon juice, olive oil, and salt, and blend again until creamy.
4. Serve with pita or veggie sticks.

11. Cauliflower Gratin

Rich and creamy, this gratin is the ultimate comfort food.

Ingredients:

• 1 head of cauliflower, cut into florets
• 1 cup heavy cream
• 1 cup Gruyere cheese, shredded
• 1/4 cup Parmesan cheese, grated
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F.
2. Steam cauliflower until slightly tender, about 5 minutes.
3. In a pot, heat heavy cream over medium heat.
4. Stir in Gruyere and Parmesan until melted.
5. Add steamed cauliflower and mix to coat.
6. Transfer to a baking dish and bake for 20-25 minutes until bubbly and golden brown.

12. Cauliflower Fritters

These savory fritters are perfect for a snack or appetizer.

Ingredients:

• 1 head of cauliflower, riced
• 1/4 cup flour
• 2 eggs, beaten
• 1/2 cup cheddar cheese, shredded
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine riced cauliflower, flour, eggs, and cheese.
2. Heat oil in a pan over medium heat.
3. Scoop mixture into the pan, forming small fritters.
4. Cook until golden brown, about 3-4 minutes per side.
5. Drain on paper towels and serve warm.

13. Cauliflower Casserole

A cheesy, creamy casserole that’s sure to be a crowd-pleaser.

Ingredients:

• 1 head of cauliflower, cut into florets
• 1 can cream of mushroom soup
• 1 cup cheddar cheese, shredded
• 1/2 cup breadcrumbs
• 2 tbsp butter, melted

Instructions:

1. Preheat oven to 350°F.
2. Steam cauliflower until tender, about 10 minutes.
3. In a large bowl, mix cauliflower with cream of mushroom soup and cheddar cheese.
4. Transfer to a baking dish and top with breadcrumbs.
5. Drizzle melted butter over the top.
6. Bake for 25-30 minutes until golden and bubbly.

14. Cauliflower Rice Bowls

A healthy, customizable meal that’s perfect for meal prep.

Ingredients:

• 1 head of cauliflower, riced
• 1 cup black beans, drained and rinsed
• 1 avocado, diced
• 1 cup corn kernels
• 1/2 cup salsa
• Lime wedges for serving

Instructions:

1. Sauté riced cauliflower in a pan over medium heat until tender, about 5 minutes.
2. In a bowl, combine cooked cauliflower rice, black beans, avocado, corn, and salsa.
3. Serve with lime wedges.

15. Cauliflower Tots

These tater tots are a kid-friendly and healthier swap for the classic potato version.

Ingredients:

• 1 head of cauliflower, riced
• 1 egg, beaten
• 1/2 cup cheddar cheese, shredded
• 1/4 cup breadcrumbs
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F.
2. In a bowl, combine riced cauliflower, egg, cheese, and breadcrumbs.
3. Shape mixture into small tots.
4. Place on a parchment-lined baking sheet and bake for 20 minutes, flipping halfway through.

16. Cauliflower Sushi

A fun, low-carb version of sushi that’s full of flavor.

Ingredients:

• 1 head of cauliflower, riced
• 4 sheets of nori
• 1 avocado, sliced
• 1 cucumber, julienned
• Soy sauce for dipping

Instructions:

1. Sauté riced cauliflower in a pan over medium heat until tender, about 5 minutes, then let it cool.
2. Place a nori sheet on a bamboo mat and spread cauliflower rice over it, leaving an inch at the top.
3. Layer avocado and cucumber on top.
4. Roll tightly using the bamboo mat, then slice into pieces.
5. Serve with soy sauce.

17. Cauliflower Curry

This delicious curry is packed with spices and perfect for a wholesome dinner.

Ingredients:

• 1 head of cauliflower, cut into florets
• 1 can coconut milk
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp curry powder
• 1 tsp turmeric
• Salt to taste

Instructions:

1. In a pot, sauté onion and garlic until translucent.
2. Add cauliflower florets and cook for a few minutes.
3. Stir in curry powder and turmeric.
4. Pour in coconut milk and bring to a boil.
5. Reduce heat and simmer until cauliflower is tender, about 20 minutes.
6. Season with salt before serving.

18. Cauliflower Burger Patties

A tasty vegetarian alternative to traditional burgers.

Ingredients:

• 1 head of cauliflower, riced
• 1 egg, beaten
• 1/2 cup breadcrumbs
• 1/4 cup Parmesan cheese, grated
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F.
2. Mix riced cauliflower, egg, breadcrumbs, and Parmesan cheese in a bowl.
3. Form mixture into patties.
4. Place patties on a lined baking sheet and bake for 20 minutes, flipping halfway through.

19. Cauliflower Alfredo Sauce

A creamy and healthy sauce perfect for pasta dishes.

Ingredients:

• 1 head of cauliflower, cut into florets
• 1/4 cup milk
• 1/4 cup Parmesan cheese, grated
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. Steam cauliflower until tender, about 10 minutes.
2. In a blender, combine steamed cauliflower, milk, Parmesan cheese, and garlic.
3. Blend until smooth.
4. Season with salt and pepper and serve over pasta.

20. Cauliflower Lettuce Wraps

These fresh and crunchy wraps are a great option for a light lunch.

Ingredients:

• 1 head of cauliflower, riced
• 1 cup mushrooms, diced
• 1 bell pepper, diced
• 2 tbsp soy sauce
• Lettuce leaves for serving

Instructions:

1. In a pan, sauté riced cauliflower, mushrooms, and bell pepper until tender, about 5 minutes.
2. Stir in soy sauce.
3. Serve the mixture in lettuce leaves.

21. Cauliflower Tabbouleh

A refreshing twist on a traditional Mediterranean salad.

Ingredients:

• 1 head of cauliflower, riced
• 1 cucumber, diced
• 2 tomatoes, diced
• 1/4 cup fresh parsley, chopped
• 2 tbsp lemon juice
• 2 tbsp olive oil

Instructions:

1. In a large bowl, combine riced cauliflower, cucumber, tomatoes, and parsley.
2. Drizzle with lemon juice and olive oil.
3. Toss to combine before serving.

22. Cauliflower Stuffing

Perfect for a holiday meal or any time you crave a savory side dish.

Ingredients:

• 1 head cauliflower, cut into small florets
• 1 onion, chopped
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 1 tbsp sage
• 1 tbsp thyme
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F.
2. In a pan, sauté onion, celery, and garlic until tender.
3. Add cauliflower florets and cook for a few minutes.
4. Stir in sage and thyme.
5. Transfer to a baking dish and bake for 20 minutes.

23. Cauliflower Enchiladas

These enchiladas are packed with flavor and perfect for a family dinner.

Ingredients:

• 1 head cauliflower, riced
• 8 tortillas
• 1 can enchilada sauce
• 1 cup cheddar cheese, shredded
• 1 onion, chopped

Instructions:

1. Preheat oven to 375°F.
2. Sauté riced cauliflower and onion in a pan until tender.
3. Fill tortillas with cauliflower mixture, roll up, and place in a baking dish.
4. Pour enchilada sauce over the top and sprinkle with cheese.
5. Bake for 20 minutes.

24. Cauliflower BBQ Bites

These sticky, sweet BBQ bites are a great appetizer or snack.

Ingredients:

• 1 head of cauliflower, cut into bite-sized florets
• 1 cup BBQ sauce
• 1 tbsp olive oil

Instructions:

1. Preheat oven to 425°F.
2. Toss cauliflower florets with olive oil and place on a baking sheet.
3. Roast for 20 minutes until tender.
4. Toss roasted cauliflower in BBQ sauce and return to the oven for 10 minutes.

25. Cauliflower Fettuccine Alfredo

A rich and creamy pasta dish that’s sure to impress.

Ingredients:

• 1 head of cauliflower, cut into florets
• 1/2 cup heavy cream
• 1/2 cup Parmesan cheese, grated
• 2 cloves garlic, minced
• Fettuccine pasta, cooked

Instructions:

1. Steam cauliflower until tender, about 10 minutes.
2. In a blender, combine steamed cauliflower, heavy cream, Parmesan cheese, and garlic.
3. Blend until smooth.
4. Pour sauce over cooked fettuccine and toss to coat.

26. Cauliflower Chowder

This hearty chowder is perfect for a cozy night in.

Ingredients:

• 1 head of cauliflower, chopped
• 1 potato, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup milk
• 1 cup cheddar cheese, shredded

Instructions:

1. In a pot, sauté onion and garlic until translucent.
2. Add cauliflower, potato, and vegetable broth.
3. Bring to a boil, then reduce heat and simmer until vegetables are tender, about 20 minutes.
4. Use an immersion blender to purée the chowder until smooth.
5. Stir in milk and cheddar cheese until melted.
6. Serve hot.

Conclusion

Cauliflower truly is a chameleon in the kitchen, capable of transforming into anything from comforting soups to hearty main dishes and even delectable snacks. It’s incredible how one humble vegetable can adapt to so many culinary roles while keeping things nutritious and delicious.

By incorporating these 26 cauliflower recipes into your meal rotation, you’re not only adding variety but also a boost of health benefits to your diet. Plus, they’re so easy to prepare that you’ll have more time to enjoy with family and friends rather than being stuck in the kitchen. Give these recipes a try, and you might just find yourself as enchanted by cauliflower as I am. Happy cooking!