Cauliflower’s gaining more attention than ever these days. The humble white colored veggie that looks like broccoli has unique health benefits most people aren’t even aware of. Aside from its delicious, mild and surprisingly creamy flavor, cauliflower is a undercover “superfood” we should all be eating more often.

This cruciferous veggie is packed with the cancer-fighting nutrient known as contains sulforaphane, a sulfur compound that leads to the death of cancer stem cells; it’s also found in broccoli too. And get this — just a cup of cauliflower gives you 73 percent of your daily vitamin C needs to keep your immune system working optimally, which also improves your fight against major forms of disease and the common cold. Cauliflower is also a terrific source of fiber and is free of starch, making it an excellent low-carb veggie, perhaps to use in dishes like rice and mashed potatoes. Other nutrients cauliflower contains are vitamin K and vitamin B6. For only 30 calories a cup, it’s hard to go wrong with this amazing veggie. One great way of finding plant-based cauliflower recipes to try is through the Food Monster App, a recipe app available for both Android and iPhone.


But quit boiling your cauliflower and calling it a day. Give this vegetable more attention in your kitchen with some of our favorite recipes; they’re easy to make, creative, and best of all, amazingly delicious. Just be sure you’re hungry — you’ll be going back for second servings of these!

1. Cauliflower Crisps With Tangy Tahini SauceCauliflower Crisps and Tangy Tahini Dressing [Vegan, Gluten-Free]

Do these Cauliflower Crisps not look some type of fancy restaurant appetizer? It might look complicated and gourmet, but is shockingly easy to make at home. If you haven’t picked yourself up some tahini at the store yet, do so pronto! Tahini is a powerhouse of protein, and its healthy fats will help your body absorb the nutrients in cauliflower better. Keep this dish on hand for parties, holidays, or anywhere you want to serve a quick, flavorful appetizer that will prove to everyone how tasty vegan food can be.

2. ‘Cheesy’ Whole Roasted Cauliflower

“Cheese” Whole Roasted Cauliflower [Vegan]

Forget those massive fried appetizers at restaurants because with this Cheesy Whole Roasted Cauliflower, you no longer need them. When roasted whole in an oven with some seasonings and cheesy-flavored nutritional yeast, this tastes like something unhealthy, but it actually quite good for you. You can cut this open and serve it with a special dip or just enjoy it on its own — your call!

3. Spaghetti Squash With Basil and Creamy Cauliflower Alfredo SauceSpaghetti-Squash-with-Basil-and-Creamy-Cauliflower-Alfredo-Sauce-1200x761

Cauliflower is a unique vegetable in terms of being able to mask itself as a seemingly unhealthy dressing or spread. You can make vegan alfredo sauce with cauliflower that’s lower in harmful fats, contains no cholesterol, and will most definitely sit lighter on your stomach. Try it in this Spaghetti Squash With Basil when your comfort cravings hit; spaghetti squash is low-carb making it the perfect replacement for pasta noodles and the added veggies will also keep you full and nourished.


4. 5-Ingredient Cauliflower Soupsoup2

When you find yourself craving something healthy, cozy and sure to settle the tummy, this 5-Ingredient Cauliflower Soup is a great go-to recipe. It’s fast, nourishing, and tastes like something rich thanks to the natural creaminess cauliflower contains. Since cauliflower is a fibrous veggie, breaking it down in a puréed form may help your body absorb the nutrients better. You can also freeze this soup and just reheat it when you need a quick weeknight meal or lunch.

5. Simple Roasted Cauliflower With Chipotle and LimeRoasted-Cauliflower-With-Chipotle-Lime-1200x761

This flavor combination is a popular one to enjoy in the warmer months when people seem to crave a splash of citrus and a hint of smokey flavor. This Simple Roasted Cauliflower With Chipotle and Lime bites make a perfect bite-sized snack in replacement to unhealthy chips loaded with excess oils and sodium. You can also keep this on hand all week in individual baggies for on-the-go snacks!

6. Cauliflower Cacciatorecauliflower-cacciatore-12 (1)

Miss chicken cacciatore? Then make this dish that features chickpeas, a meaty little legume that’s full of protein. Plus, the flavors in Cauliflower Cacciatore are simply incredible! It features a host of veggies and flavorful Italian spices. Give it a try on those nights you crave Italian flair and want something nourishing and filling.

7. Aloo Gobi: Indian Curried Cauliflower With Green PeasIndian-Alu-Gobi-Curried-Potatoes-and-Cauliflower-with-Green-Peas

When those curry and Indian cravings hit, this Aloo Gobi will satisfy your needs, no doubt! Featuring Indian spices, sweet peas that also pack in some protein, and hearty cauliflower, this dish is filling and great for your heart and your digestive system. The spices also offer antioxidant properties and really heat things up in the kitchen quickly!


8. Smoky Mac and Cheesemacandcheese-1197x800

Cauliflower takes the place of traditional cheese and a crusty topping in this Smoky Mac and Cheese all in one sweep. Paired with nutritional yeast, cauliflower adds a crispy, cheesy-flavored, and crumbly topping. You can use regular pasta, or you can substitute the noodles with spaghetti squash or even sprouted grain pasta if you’d like something more nutritious. Either way, the cheesy crust is the star in this recipe, but the best part? There’s no dairy cheese at all! You know those mac and cheese cravings will come ‘a calling, so be ready and have this recipe handy!

9. Potato and Cauliflower Tator TotsPotato-and-Cauliflower-Tots

No — you’re not dreaming! Tator tots are back and healthy for you too! The mix of cauliflower and potatoes in these Potato and Cauliflower Tots is simply stellar; the result is a crispy, crunchy texture with half the starchy carbs plus more fiber! These also feature flavors from onions, vegan cheese, and some special seasonings that really kick things up a notch. Do yourself a favor and make these ahead. Then freeze them in storage baggies in the freezer so you can defrost on nights where you just feel like being a kid again. Serve them with some healthy ketchup, a veggie burger, and a night of nostalgia is yours in minutes!


10. Roasted Buffalo Cauliflower BitesBuffalo-Bites-14

For those that miss Buffalo bites, well, you don’t have to now. These Roasted Buffalo Cauliflower Bites are a great healthy replacement to Buffalo chicken and surprisingly filling at that. When you coat it with your favorite Buffalo sauce, give it a quick roast in the oven, and add a little bit of this and that, pure magic happens in under an hour. Serve these up as an appetizer or on nights where you just want a hearty snack.

See more of our cauliflower recipes here, and check out 5 Ingredients in Your Diet That Can be Replaced With Cauliflower. What’s your favorite way to eat cauliflower?

BONUS Recommendation: Download the Food Monster App
Cauliflower Sauce Risotto

If you enjoy articles like this and want more, we highly recommend downloading the Food Monster App. For those that don’t have it, it’s a brilliant food app available for both Android and iPhone. It’s a great resource for anyone looking to cut out or reduce allergens like meat, dairy, soy, gluten, eggs, grains, and more find awesome recipes, cooking tips, articles, product recommendations and how-tos. The app shows you how having diet/health/food preferences can be full of delicious abundance rather than restrictions.

The Food Monster app has over 8000+ recipes and 500 are free. To access the rest, you have to pay a subscription fee but it’s totally worth it because not only do you get instant access to 8000+ recipes, you get 10 NEW recipes every day! You can also make meal plans, add bookmarks, read feature stories, and browse recipes across hundreds of categories like diet, cuisine, meal type, occasion, ingredient, popular, seasonal, and so much more!


Lead Image Source: Indian Alu Gobi- Curried Cauliflower With Green Peas