List Of 17 Best Easy Cauliflower Recipes

Information gathered for a very large-size research known as the EPIC (European Prospective Investigation into Nutrition and Cancer) has discovered that cauliflower – a very popular cruciferous veggie in 10 western European nations, tying for first put with cabbage for the veggie consumed the most. Here is how this veggie stacked up against other cruciferous veggies as a percentage of all veggies eaten: cabbage “unspecified” (12%), white cabbage (13%), and cauliflower (25%). It is also interesting to compare broccoli with cauliflower in the research findings since cauliflower has higher percentage of total veggie intake than broccoli (18%).

Recent researchers have shown that if you would like to keep the key phytonutrients in this cruciferous veggie, then boiling, full submersion of cauliflower in water is not the best cooking method. In a research, three minutes of cauliflower submersion within a pot full of boiling water was enough for drawing out more phytonutrients than steaming in 10 minutes. Flavonoids and glucosinolates were the phytonutrients that would be lost from this veggie in higher amounts with full-water submersion.

Top 17 Best Easy Cauliflower Recipes For People To Consume

There are a lot of delicious dishes made with cauliflower that you can try making at the comfort of your own home with ease. Therefore, you should keep both of your eyes on the list of easy cauliflower recipes on the section Food.

1. Healthy Cauliflower And Edamame Salad

Do you love potato salad? Do you worry about the huge amount of calories that this dish brings about and do not dare enjoy it frequently? This is an absolutely delicious and healthy alternative for you. You will not be able to stop eating when you make this salad. You can serve this dish right after making it or keep in the refrigerator for up to 7 days and eat every day.
Ingredients:

  • salt and ground black pepper to taste
  • 1 sprig fresh dill, chopped
  • 1 clove garlic, minced
  • 1 tbsp. olive oil
  • 2 kosher dill pickles, chopped
  • 1 tbsp. Dijon mustard
  • 3 tbsps. mayonnaise
  • 4 green onions, chopped, or to taste
  • 1 bunch radishes, sliced, or to taste
  • 1 (5.3 ounce) container plain Greek yogurt
  • 1 large-size bell pepper, chopped, or to taste
  • 3 ribs celery, chopped, or to taste
  • 4 hard-cooked eggs, chopped
  • 1/2 (12 ounce) package frozen shelled edamame (green soybeans)
  • 1 head cauliflower, cut into bite-size pieces

Easy Cauliflower Recipes – How To Make:

  • Put 1/2 cup water and the cauliflower into a microwave-safe bowl. Cook till they get soft, within two to three minutes in the microwave; drain. Put edamame into another microwave-safe bowl; cook within one or two minutes till tender in the microwave.
  • Mix black pepper, salt, dill, garlic, olive oil, pickles, mustard, mayonnaise, green onions, radishes, yogurt, bell pepper, celery, eggs, edamame, and cauliflower together within a bowl; toss for distributing.

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2. Healthy Quiche

Easy Cauliflower Recipes

This quiche will just take you a very short time period to make and you should put it into the fridge to enjoy tastier and easier. Enjoy it as a breakfast will be good for you as it provides low levels of calories

Ingredients:

  • 1/4 cup shredded pepperjack cheese
  • 1/4 tsp. freshly ground black pepper
  • 1/4 tsp. salt
  • 1/4 tsp. cayenne pepper
  • 1/4 tsp. garlic powder
  • 10 large-size egg whites
  • 2 tbsps. water
  • 3/4 cup chopped cauliflower
  • 1/2 cup chopped zucchini
  • 3/4 cup chopped onion
  • cooking spray

Easy Cauliflower Recipes – How To Make:

  • Preheat oven to 175 degrees C (350 degrees F).
  • Use cooking spray to coat a skillet; cook and stir zucchini and onion in 5 to 10 minutes or till tender over medium heat in the skillet.
  • Put cauliflower into a microwave-safe bowl and pour water into it; cook in microwave within about 3 minutes or till cauliflower is tender. Drain water.
  • Whisk salt, cayenne pepper, garlic powder, egg whites, and pepper together within a bowl; add pepperjack cheese, cauliflower, and zucchini-onion mixture. Pour the mix of egg and other ingredients into a 10-inch round pan.
  • In the preheated oven, bake within about 25 minutes or till the quiche is set in the middle.

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3. List Of Easy Cauliflower Recipes – Healthy Creamy Mac And Cheese

Nutritional yeast and cauliflower add vitamins and protein while blending the low-fat sharp Cheddar, Greek yogurt, cauliflower, and chicken stock give the dish a very creamy texture. The spices and sharp Cheddar also help in maintaining a nice cheesy taste. It is actually more delicious than you might think.

Ingredients:

  • 1/2 cup panko bread crumbs
  • 1/4 cup grated Parmesan cheese
  • 1/8 tsp. ground nutmeg
  • 1/4 tsp. cayenne pepper (optional)
  • 1/2 tsp. garlic powder
  • 1 tsp. mustard powder
  • 3 tbsps. nutritional yeast flakes
  • 4 ounces reduced-fat Cheddar cheese, cubed
  • 2 tbsps. olive oil
  • 1 cup low-sodium chicken broth
  • 1 cup plain Greek yogurt
  • 1 (8 ounce) package elbow macaroni
  • 1 head cauliflower, chopped

Easy Cauliflower Recipes – How To Make:

  • Preheat oven to 190 degrees C (375 degrees F).
  • Put a steamer insert into the saucepan you prepared before and add water to fill it to just below the steamer’s bottom. Bring the steamer to a boil. Pour cauliflower in, cover, and steam within about 25 minutes or till tender.
  • Bring a large-size lightly salted water pot to a boil. Cook elbow macaroni within the boiling water. Stir occasionally within 8 minutes or till cooked through but firm for biting. Drain and arrange onto a 13×9-inch casserole dish.
  • Blend olive oil, chicken broth, yogurt, and cauliflower till smooth in a blender; over medium heat, pour the cauliflower mix into a saucepan and keep cooking. Stir nutmeg, cayenne pepper, garlic powder, mustard powder, nutritional yeast, and Cheddar cheese into the cauliflower mix; cook and stir within about 5 minutes or till the cheese sauce is smooth. Pour over macaroni with the cheese sauce; toss to coat.
  • In the preheated oven, bake within about fifteen minutes. Mix panko crumbs and Parmesan cheese together within a bowl; sprinkle over macaroni. Bake within 3 – 5 minutes or till Parmesan cheese is melted.

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4. Best Easy Cauliflower Recipes – Cauliflower Sheep

Easy Cauliflower Recipes

There is more than one method for you to try for more creation in your own kitchen. Try making some cute little sheep from the florets of cauliflower. All ingredients needed for this dish are dry black-eyed peas, raisins, fresh cauliflower florets, black olives, and toothpicks. Black-eyed peas and olives become the eyes and heads. Use raisins to make the legs. You should not play with your foods? Well, not this time as it will bring a lot of fun to your life!

Ingredients:

  • 6 toothpicks
  • 16 raisins
  • 1 cauliflower floret, stem removed
  • 2 dry black-eyed peas
  • 2 black olives

List Of Easy Cauliflower Recipes – How To Make:

  • Hold one olive, pitted end facing up as the head’s top. Make two shallow holes matched with the size of a black-eyed pea in the ‘head’ ‘s ‘face’ with a small-size paring knife. Press the black-eyed peas into the holes to make them look like black eyes facing outward.
  • Cut two slits from the top of the ‘head’ ‘s pitted hole to be putholders to make the ‘ears’. Cut two small-size lengthwise strips from the rest of the black olive, and discard the rest of the olive piece. Slice the flesh of olive away from every strip for creating the sheep ‘ears’. Slide two ‘ears’ into the slits on the ‘head’.
  • Press two toothpicks close together into 1 cauliflower floret’s end and secure the olive ‘head’ onto each toothpick.
  • Thread two raisins lengthwise onto every of the four toothpicks remaining. Skewer a single final raisin, crosswise, at each toothpick’s base to create ‘hooves’.
  • Secure the ‘legs’ made from toothpicks into the cauliflower floret’s bottom core to create for ‘legs’ with equal length.

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5. List Of Easy Cauliflower Recipes – Spiced Cauliflower

Have you ever tried enjoying boiled cauliflower with buttered crumbs? This is actually a very flavorful dish, and the microwave finish will make the cauliflower slightly crispy. You will definitely love this dish. Trust me!

Ingredients:

  • 1/2 tsp. lemon juice (optional)
  • 2 cups cauliflower florets
  • salt to taste
  • 1/2 tsp. chile powder (optional)
  • 1/2 tsp. ground turmeric
  • 1/2 tsp. slivered fresh ginger
  • 1 clove garlic, minced
  • 1/4 cup chopped onion
  • 1/2 tsp. black mustard seeds
  • 2 tsps. oil

Best Easy Cauliflower Recipes – How To Make:

  • Heat oil over medium-high heat in a small-size skillet; pour in mustard seeds and cover the skillet. Cook within about two or three minutes or till seeds stop popping. Add onion to the skillet; stir and keep cooking over low heat within about ten minutes or till translucent.
  • Mix chile powder, turmeric, ginger, garlic, and salt into onion mix; cook and stir within half a minute. Add cauliflower; cook and stir within about 60 seconds. Transfer the cauliflower to a serving bowl that is microwave-safe and cover your bowl.
  • Cook cauliflower within about three minutes till tender in the microwave. Drizzle lemon juice over the veggie and enjoy.

6. Best Easy Cauliflower Recipes – Cauliflower Dream

This is actually a very tasty, quick and easy to prepare easy, as well as very healthy dish for vegetarians. It is also free of gluten, so try and enjoy it!

Ingredients:

  • 1 tsp. dried minced onion
  • 1 tsp. garlic powder
  • 1 tsp. ground black pepper
  • 2 tbsps. nutritional yeast
  • 1 tbsp. olive oil, or more as needed
  • 2 cups white mushrooms, diced
  • 1 large-size head cauliflower, broken into florets

Easy Cauliflower Recipes – How To Make:

  • Put the cauliflower into a food processor and pulse to chop it into pieces with rice shape.
  • Over high heat, mix olive oil, mushrooms, cauliflower within a skillet; cook and stir till the mushrooms get tender, within about five to ten minutes. Mix minced onion, garlic powder, black pepper, and nutritional yeast into the cauliflower mix; cook and stir till heated through over low heat within five to ten minutes.
7. List Of Easy Cauliflower Recipes – Cauliflower Squares

Easy Cauliflower Recipes

Cauliflower is a healthy food for everyone all over the world. Add cheese and enjoy this awesome dish as your brand new favorite!.

Ingredients:

  • 1 cup shredded pepperjack cheese
  • 1/2 tsp. ground nutmeg
  • 1/2 tsp. ground black pepper
  • 1 tsp. garlic salt
  • 1 tsp. minced garlic (optional)
  • 1 egg, or more if needed
  • 1/2 red bell pepper, diced
  • 1 cup shredded mozzarella cheese
  • 1 head cauliflower, run through a ricer
  • cooking spray

Easy Cauliflower Recipes – How To Make:

  • Preheat oven to 220 degrees C (425 degrees F). Use parchment paper to line a baking sheet with and use cooking spray to spray on it.
  • Mix together garlic, nutmeg, garlic, salt, black pepper, egg, red bell pepper, mozzarella cheese, and cauliflower in a large-size bowl till the mixture holds together. Spread the mixture onto the prepared baking sheet to get a thin layer.
  • In the preheated oven, bake the dish within twelve minutes. Sprinkle pepperjack cheese over to top and keep baking within 2 to 3 minutes more or till cheese is bubbling. Cool and cut into three or four-inch squares.
8. List Of Easy Cauliflower Recipes – Cauliflower Popcorn

This is a super easy to make dish that can act well as an after school snack for your kids. Your kids will definitely love it!

Ingredients:

  • 1/2 tsp. garlic salt
  • 1 tbsp. olive oil
  • 1 large-size head cauliflower, broken into small-size florets

Easy Cauliflower Recipes – How To Make:

  • Preheat oven to 200 degrees C (400 degrees F).
  • Whisk garlic salt and olive oil together in a large-size bowl; toss to coat completely after adding cauliflower. On a baking sheet, spread out the cauliflower.
  • In the preheated oven, bake till tender and golden, within about 15 to 18 minutes.
9. Best Easy Cauliflower Recipes – Cauliflower Puree

Easy Cauliflower Recipes

This is an easy to make yet surprisingly flavorful puree dish that would be a satisfying stand-in for mashed potatoes. Even a beginner can make this dish at home without facing any difficulty at all. There would be no cream required and just a teensy touch of butter included. Thus, it is very healthy for everyone, especially those counting carbs or calories. It can please any potatoes-and- meat eater at the dining table, even it does not contain meat and potato at all.

Ingredients:

  • 1 tbsp. butter
  • 1 head cauliflower, cut into florets
  • salt to taste

Easy Cauliflower Recipes – How To Make:

  • Bring a four-quart salted water pot to a boil; add cauliflower and let it to be simmered within seven to ten minutes or till tender. Drain the cauliflower, reserving one cup cooking liquid.
  • Blend 1/4 cup cooking liquid and cauliflower within a blender till smooth. Add more water till it reaches the consistency you desire. Add butter and pulse till incorporated; add salt to taste.
10. Best Easy Cauliflower Recipes – Cauliflower Patties

This is a filling and healthy side dish for any meal. Try it at home and you will never regret!

Ingredients:

  • 2 tbsps. extra-virgin olive oil, or as needed
  • salt and ground black pepper to taste
  • 1/2 tsp. cayenne pepper
  • 2 eggs
  • 1 cup almond flour
  • 1 head cauliflower, broken into florets

Easy Cauliflower Recipes – How To Make:

  • In a saucepan, bring water to boil. Add cauliflower; boil within about 15 minutes or till tender. Strain the cauliflower and put it into a bowl. Use a fork to mash it.
  • Stir salt, cayenne pepper, eggs, almond flour, and black pepper into cauliflower till well-mixed; form into a-quarter-cup sized patties.
  • Heat one tsp. olive oil over medium heat in a skillet. Fry patties in a single layer within about 5 minutes per side or till golden brown. Keep doing this with the olive oil and remaining patties and enjoy!
11. List Of Easy Cauliflower Recipes – Cauliflower Ceviche

Easy Cauliflower Recipes

This is the authentic Mexican ceviche cauliflower version that would be the best recipe you will ever try in your life made with cauliflower! It brings to eaters a great flavor and it is full of vegetables! You can try serving it with guacamole over tostada (baked or fried corn tortilla)!

Ingredients:

  • salt to taste
  • 1 tsp. Worcestershire sauce
  • 1 tbsp. soy-based liquid seasoning
  • 2 tbsps. chili powder, or to taste
  • 12 small-size Key limes, juiced
  • 1 1/2 cups spicy vegetable juice
  • 4 serrano chile peppers, seeded and finely chopped
  • 1/2 cup chopped fresh cilantro
  • 1 large-size tomato, chopped
  • 1/2 onion, chopped
  • 1 cucumber, seeded and chopped
  • 1 head cauliflower, finely chopped

Easy Cauliflower Recipes – How To Make:

  • Bring a large-size lightly salted water pot to a boil. Cook cauliflower in the boiling water within about 5 minutes or till cooked through but firm for biting. Drain and wash with cold water.
  • Mix together cilantro, cucumber, cauliflower, tomato, onion, and serrano chile peppers in a large-size bowl. Add Worcestershire sauce, soy-based seasoning, chili powder, lime juice, and vegetable juice respectively, stirring after adding any ingredients. Add salt to season.
12. Best Easy Cauliflower Recipes – Cauliflower Soup

This is another version for a soup starter I tried when I was a little girl. It is easy to make, mild, and almost everyone will love it. Use grated Parmesan cheese to sprinkle on top of the dish and enjoy.

Ingredients:       

  • ground black pepper to taste
  • 6 cups chicken broth
  • 1 head cauliflower, coarsely chopped
  • 2 tbsps. olive oil
  • 3/4 cup shredded carrots
  • 1 onion, chopped
  • 2 stalks celery, chopped

Easy Cauliflower Recipes – How To Make:

  • Over medium heat, in a large-size saucepan, saute the carrot, onion, and celery in olive oil till onion is translucent or for 5 minutes. Turn off the heat and set aside.
  • Steam the cauliflower in a colander in a steamer till tender over boiling water. Mash.
  • Add the mashed cauliflower to the veggie mix, over medium heat, return to stovetop and pour the chicken broth in. Add pepper to taste and let it simmered till soup is heated thoroughly, for about 15 minutes.
13. List Of Easy Cauliflower Recipes – Paleo Cauliflower Rice

Easy Cauliflower Recipes

This paleo recipe is so simple and quick to make and taste really good. It is actually a good substitute for rice if you are following a low-carb diet. All members in your family will definitely love it!

Ingredients:

  • ground black pepper and salt to taste
  • 2 tbsps. extra-virgin olive oil
  • 1 large-size head cauliflower, cut into large-size chunks

Easy Cauliflower Recipes – How To Make:

  • Put cauliflower chunks and pulse them till broken down into rice-size pieces within a food processor.
  • Over medium heat, heat olive oil in a skillet; add pepper, salt, and cauliflower ‘rice’. Cover skillet and cook within about three to five minutes or till heated through. Take off the lid and use a fork to fluff ‘rice’.
14. Best Easy Cauliflower Recipes – Sauteed Cauliflower Delight

This is a very special and delicious recipe. Make it at home and enjoy with your family right today!

Ingredients:

  • 1 tbsp. fresh lemon juice, or to taste (optional)
  • 1/4 tsp. red pepper flakes
  • 1 tsp. dried parsley
  • 1 clove garlic, minced
  • 1 tsp. white sugar
  • 2 tbsps. raisins
  • 1 cup cherry tomatoes, halved, or more to taste
  • 1 head cauliflower, cut into florets
  • 1 red onion, chopped
  • 1/4 cup olive oil

Easy Cauliflower Recipes – How To Make:

  • Heat olive oil over medium heat in a large-size skillet; cook and stir onion in 5 to 10 minutes or till tender. Add cherry tomatoes, cauliflower, white sugar, and raisins to onion; cover skillet and cook, stirring occasionally within about 4 to 5 minutes or till cauliflower is tender.
  • Mix red pepper flakes, parsley, and garlic into cauliflower mix; increase heat to high and saute within one or two minutes or till cauliflower is browned. Over cauliflower, drizzle lemon juice.
15. Best Easy Cauliflower Recipes – Fried Cauliflower (Egyptian Style)

The smaller the florets the yummier and crispier! Try adding a couple of tsps. corn-meal to the batter to get even crispier florets.

Ingredients:

  • 2 cups vegetable oil, or as needed
  • 1/4 cup milk, or as needed
  • salt to taste
  • 1 tbsp. tomato paste
  • 1 tsp. ground cumin
  • 2 cloves garlic
  • 1 egg
  • 1 cup all-purpose flour
  • 1 head cauliflower, cut into florets
  • 2 tsps. ground cumin

Easy Cauliflower Recipes – How To Make:

  • Add lightly salted water to fill a large-size pot and bring to a rolling boil; add two tsps. cumin to the boiling water. Cook the cauliflower florets in the boiling water, working in batches, within 1 to 2 minutes or till cooked but still crisp. Use a slotted spoon to remove and allow it to cool on a serving plate.
  • Blend tomato paste, egg, flour, 1 tsp. cumin, garlic, and salt in a blender or food processor till smooth; add milk to thin as needed.
  • Heat oil to about 175 degrees C (350 degrees F) in a deep skillet.
  • Dip the cauliflower florets in the batter; fry them, working in batches, in the hot oil, till cauliflower is crispy and golden, within about six to eight minutes. Use a slotted spoon to remove and drain on a plate that is paper towel-lined.
16. Best Easy Cauliflower Recipes – Cauliflower With A Kick

You are a cauliflower hater? Try this once and you will never regret to become a cauliflower lover!

Ingredients:

  • salt and pepper to taste
  • 2 tbsps. butter
  • 1/4 cup milk
  • 1 parsnip, peeled and sliced
  • 1 head cauliflower, broken into florets

Easy Cauliflower Recipes – How To Make:

  • Insert a steamer into a saucepan, and add water to fill to just below the steamer’s bottom. Cover; and over high heat, bring the water to a boil. Add parsnips and cauliflower, recover, and steam within about fifteen minutes or till soft.
  • Drain the veggies. Mash using an electric mixer or a hand masher. Gradually add butter and milk and mash to the consistency you desire. Season to taste with pepper and salt; serve warm.
17. Best Easy Cauliflower Recipes – Indian Cauliflower

Easy Cauliflower Recipes

Serve spicy cauliflower whole on a platter – looks like a yellow and red flower. Garam Masala could be found in any Indian grocery store and some traditional grocery stores. You can try serving carrots and peas lightly cooked in butter together with this dish.

Ingredients:

  • 1/2 head lettuce
  • salt to taste
  • 3 tsps. garam masala (optional)
  • 1 tsp. garlic powder
  • 2 tomatoes, pureed
  • 1 small-size onion, minced
  • 1/2 tsp. ground turmeric 
  • 4 tbsps. vegetable oil
  • 1 large-size head cauliflower

Easy Cauliflower Recipes – How To Make:

  • Preheat the oven to 175 degrees C (350 degrees F). Cut off most of the stem of the cauliflower and put in a baking dish the whole head.
  • Heat turmeric and 2 tbsps. of oil together in a small-size frying pan. Brush the cauliflower head with the turmeric and oil mix.
  • Bake the cauliflower within half an hour.
  • Heat 2 tbsps. of oil in a frying pan while the cauliflower is cooking, add the minced onions in and saute till you see a medium brown colour. Add the garlic powder, pureed tomatoes, salt, and garam masala. Allow the mix to be simmered within ten minutes.
  • Arrange the lettuce leaves onto a serving plate. On top of the lettuce, arrange the cauliflower. Pour over the cauliflower with the tomato curry. Serve hot.

All of those easy cauliflower recipes I mentioned in this article are very simple make at home, so readers of Healthy Guide should not skip out yet try making these dishes to enjoy with family friends and members right from today. If you have anything to ask or have any brand new cauliflower dish recipes of your own and want to share with us, feel free to leave your comments in the section below!

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