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Healthy, Easy Cauliflower Recipes

Updated on November 15, 2011

Roasted Cauliflower Recipe

Roasting is one of the easiest ways to cook vegetables. I prefer the texture and flavor of roasted cauliflower to steamed, and often my oven is already on for other parts of the meal. Note: Some people call this "baked cauliflower," but I think "roasted" sounds more appealing.

How To Roast Cauliflower

Preheat your oven to 425 degrees Fahrenheit (about 220 Celsius). Cut up one head of cauliflower (including stems, if you like them) into roughly 2-inch pieces. Spread on a baking sheet, drizzle with olive oil, and sprinkle with salt and fresh-ground black pepper. Bake for 10 minutes, then pull out and shake the sheet to turn the pieces. Bake another 10 minutes, or until cauliflower is fork-tender and caramelized on the outside.


Because this cooking method is so versatile, you can easily change up the flavors to suit the rest of your meal, or your tastes for the day. A few of my favorites:

  • Cauliflower and Cheese: 5 minutes before they're done, sprinkle your cauliflower pieces with some grated cheddar or Parmesan cheese.
  • Curried Cauliflower: Instead of tossing with only salt and pepper, sprinkle with curry powder, paprika, and cumin and coriander seeds.
  • Lemon-Peppered Cauliflower: Use lemon pepper instead of regular black pepper during seasoning.

Cauliflower comes in so many beautiful colors!
Cauliflower comes in so many beautiful colors! | Source

Cauliflower Puree Recipe

Puréed cauliflower has recently gained popularity as a low-carb substitute for mashed potatoes. "Mashed cauliflower" is also a great way to serve this veggie to kids who are squeamish about it, as I mentioned to Judi Bee on her cauliflower recipe. But never mind that... it's just plain delicious!


  • 1 head cauliflower
  • 4 cloves garlic
  • 1/3 cup nonfat or lowfat buttermilk
  • 1 tsp butter
  • 2 tsp olive oil
  • 1/2 tsp salt (or more, to taste)
  • 1/2 tsp pepper (or more, to taste)


First, cut your cauliflower into bite-sized florets. Peel the garlic and give each clove a good crush by placing the side of a large knife over each one and pounding gently on it with your fist. Then place the florets and garlic cloves in a steamer basket over hot water and steam for 10-15 minutes, until tender all the way through. (You can also microwave them in a covered bowl with 1/4 cup water for 3-5 minutes, but be careful they don't turn into mush!)

Put the cauliflower and garlic into a food processor, along with all of the other ingredients, and pulse several times, then blend until smooth. (If you don't have any handy, you can make nonfat buttermilk with skim milk.) You can also use a hand blender for this step, if that's what you've got.

Garnish with minced chives or low-fat cheese, and serve nice and hot!

How do you like to eat your cauliflower?

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Healthy Cauliflower Soup

Soup is a great way to use up leftovers. If you've got leftover roasted, steamed, or stir-fried cauliflower and want to get a little creative, this is definitely the way to go. Nonfat broth and low-fat milk still give you the smooth, creamy texture you want, without the heaviness of full cream.


  • 1 head cauliflower
  • 1 clove garlic
  • 1 shallot (or half an onion)
  • 2 cups fat-free chicken or vegetable broth
  • 1 cup low-fat milk
  • salt and pepper to taste


If you are working with raw cauliflower, you can choose to chop it up, along with the garlic and shallot, and roast them all together (according to the instructions at the top of this page). You can also steam them together, as you would for the puree, or simply sauté them in a little olive oil. If you've got leftovers, you're all set!

Add cooked cauliflower, shallot/onion, and garlic to a pot, along with the broth and up to 1 teaspoon of your herb of choice (thyme, rosemary, oregano, or some combination). Simmer uncovered for a half-hour, then puree or hand-blend until smooth. Stir in milk, along with salt and pepper to taste, and serve hot with fresh herb garnish.


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    • carol7777 profile image

      carol stanley 

      6 years ago from Arizona

      We both love cauliflower but often don't buy it. However with all you have shown here I am tempted to try one of these recipe ideas. Thanks for sharing and voting up.

    • Parksie profile image

      Christy Parks 

      7 years ago from St. Peters, Missouri

      Have been wanting to substitute potatoes for Cauliflower for awhile now. Going to actually do it this time, now that I have your recipe! These are great! Thanks

    • RTalloni profile image


      7 years ago from the short journey

      How deliciously lovely the cauliflower photo is. The recipes do look easy, but most of all they sound yum! Thanks much.

    • techygran profile image


      7 years ago from Vancouver Island, Canada

      Great, attractive hub! I love cauliflower, especially if someone else cooks it up. It has several anti-cancer features (particularly if it is organically-grown) and you could use it in Dr. Joel Fuhrman's Anti-Cancer soup (he is be on cruciferous veggies). Yummy range of recipes! Voted up, useful, beautiful!

    • Happyboomernurse profile image

      Gail Sobotkin 

      7 years ago from South Carolina

      Great and healthy ways to prepare cauliflower. Thanks for sharing these simple recipes. I usually just steam cauliflower but roasting it sounds delicious.

      Voted up, useful and interesting.

    • editorsupremo profile image


      7 years ago from London, England

      Cauliflower is a very versatile vegetable and takes on the flavour of whatever you are cooking. I use it to make cauliflower and potato curry, roast it in spices and add as a filling to paratha (a type of flat bread). I've not had it as a mash so I going to try a creamy mash and your soup recipe.

    • emilybee profile image


      7 years ago

      I'm going to try your cauliflower soup recipe! I made mashed cauliflower the other night (on a low carb kick) and it was delicious. Instead of buttermilk I used light cream. It was quite tasty!! Great recipe ideas, thanks for sharing :)

    • Peggy W profile image

      Peggy Woods 

      7 years ago from Houston, Texas

      Hi Maddie,

      I love cauliflower in all forms and fix it for myself even though it is not my husband's favorite vegetable. That just leaves more for me to enjoy! If your poll would have had an "all of the above" button, that is the one I would have chosen. Rated useful.

    • savingkathy profile image

      Kathy Sima 

      7 years ago from Ontario, Canada

      I usually steam my cauliflower (or eat it raw!) but recently tried mashed cauliflower and loved it. Your recipes for cauliflower soup and roasted cauliflower sound delicious and easy. I will definitely have to give them a try. Thanks for sharing!

    • Sunshine625 profile image

      Linda Bilyeu 

      7 years ago from Orlando, FL

      I've tried many ways to prepare cauliflower, but I still prefer my favorite way, raw. Your recipe is tempting...yum!

    • profile image


      7 years ago

      I love cauliflower all these different ways! As a type 1 diabetic it's a low carb alternative to mashed potatoes! Yum voted up and shared! Take care, Kelley

    • Victoria Lynn profile image

      Victoria Lynn 

      7 years ago from Arkansas, USA

      I haven't seen the other colors of cauliflower. Cook! I've been wanting to try mashed cauliflower. Roasted, too. You have inspired me! many votes!

    • jojokaya profile image


      7 years ago from USA

      Delicious hub.. I will love cauliflower soup.

    • agaglia profile image


      7 years ago

      Interesting and fun hub. thanks.

    • sgbrown profile image

      Sheila Brown 

      7 years ago from Southern Oklahoma

      I think the "roasted" cauliflower sounds the best to me. I haven't thought about cauliflower in a long time, now I am inspired! Thank you, have a wonderful day! Up and useful. :)

    • Maddie Ruud profile imageAUTHOR

      Maddie Ruud 

      7 years ago from Oakland, CA

      I love the idea of adding pureed cauliflower to potato soup! Let me know how it turns out!

    • teaches12345 profile image

      Dianna Mendez 

      7 years ago

      I have been experimenting with roasting vegetables because we are eating healthy these days. Thank you for posting this hub on cauliflower which is one of my husband's favorite veggies. I love curry and this recipe will please both myself and him.

      The pureed alternative sounds interesting and I am willing to try it as well. I wonder if this would be a thickener for potato soup? Your soup also is another healthy suggestion with the low-fat milk ingredient. All good ideas and will definitely try them soon.

    • sfshine profile image


      7 years ago from Michigan

      I like cauliflower too. Smashed cauliflower sounds good. I like curried one with cumin and coriander. I put some cilantro leaves at the last few minutes of cooking, it gives a delicious flavor. Thank you for all the varietes of cooking that you have given.

    • L.L. Woodard profile image

      L.L. Woodard 

      7 years ago from Oklahoma City

      The roasted cauliflower sounds really interesting. First I'll try it out on myself -- and then the grand kids.

    • vocalcoach profile image

      Audrey Hunt 

      7 years ago from Idyllwild Ca.

      Oh, do these cauliflower recipes ever sound good! Pass me the roasted with curry, after I've had the mashed caulifower. A healthy thank you Maddie!


    • mcfirman profile image


      7 years ago from Indonesia


    • the pink umbrella profile image

      the pink umbrella 

      7 years ago from the darkened forest deep within me.

      mother in law just bought a big head of cauliflower because it was a dollar, and asked me to do something with it, this is wonderful, im roasting it tommorow!!!

    • rwelton profile image


      7 years ago from Sacramento CA

      Maddie -

      Probably the best 'mashed potatoes' I ever had was made with cauliflower. Great tips. Think I will try the Cauliflower Soup this weekend.


    • frogyfish profile image


      7 years ago from Central United States of America

      I've heard of 'mashed cauliflower' but just can't quite feature it being as delicious as mashed potatoes. The comments and your hub recipe might convince me. Thanks for posting your tips on fixing this healthy veggie!

    • Robin profile image

      Robin Edmondson 

      7 years ago from San Francisco

      Yumm! I love cauliflower and have never roasted it! I will have to try that. My mom makes a baked cauliflower. It's cooked whole with cheese and other yummy ingredients. It just melts in your mouth, but it's not that healthy.

    • Alastar Packer profile image

      Alastar Packer 

      7 years ago from North Carolina

      Cauliflower is so good for us and its delightful to find other ways of eating it besides raw in salads. Raw is very good but a change once in a while is nice. Thanks Maddie, roasted curried is going to be on the menu here this week.

    • Mentalist acer profile image

      Mentalist acer 

      7 years ago from A Voice in your Mind!

      Pass the red pepper please,

      And I'll have seconds indeed.;)

    • Cardisa profile image

      Carolee Samuda 

      7 years ago from Jamaica

      I am not a cauliflower lover but knows it's a good substitute when mashed, for the mashed potato.

    • livelonger profile image

      Jason Menayan 

      7 years ago from San Francisco

      If you really roast them a long time to the point they turn brown and even a little black (and crunchy), they're very delicious. Great recipes! Aaron loves mashed cauliflower, and it's a little easier to make than mashed potatoes (no peeling!).

    • Jane Grey profile image

      Ann Leavitt 

      7 years ago from Oregon

      Yum, these recipes sound delicious! You know, I never really thought about all that could be done with cauliflower. Mostly I eat it steamed with hot cheese sauce, or raw with vegetable dip. I like these ideas though-- especially with fall coming on, hot vegetables are sounding nicer and nicer! Thanks for this great hub.

    • Pamela99 profile image

      Pamela Oglesby 

      7 years ago from Sunny Florida

      I like cauliflower and appreciate the great recipes. I have never tried roasting it before but it sounds good. I bookmarked this hub.

    • profile image


      7 years ago

      Great recipes. You are so right about cauliflower, it can be made so many different ways.

      I like to put grated low fat cheese and croutons sprinkled on top of mine after roasting.

      Your recipes sound very delicious and I'll have to try them. Thanks for sharing. :)



    • Maddie Ruud profile imageAUTHOR

      Maddie Ruud 

      7 years ago from Oakland, CA

      In the battle of trying to get kids to eat veg, cheese is always a fantastic weapon. ;)

    • Judi Bee profile image

      Judi Brown 

      7 years ago from UK

      On the menu for me this weekend will be Roasted Cauliflower and Cheese, and may be a cauliflower soup. Thanks for the ideas and the mention!

    • Maddie Ruud profile imageAUTHOR

      Maddie Ruud 

      7 years ago from Oakland, CA

      Thanks, homesteadbound! I love cauliflower, so I'm glad to share my passion with the world! ;) Let me know how you like roasted cauli; it's one of my personal favorites.

    • homesteadbound profile image

      Cindy Murdoch 

      7 years ago from Texas

      I'm with you, roasted does sound much more intriguing than baked. I have never done either, but I will as soon as I purchase some cauliflower. It really is amazing the color variations that cauliflower can now be found in. Much more appealing than the boring white, especially when mixed. bookmarked and voted up and useful!


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