Seasonal Vegetable: Cauliflower Recipes

Written by Lara Fuhrer | Reviewed by Nikita Kapur MS, RDN, CDN, CLT

Cauliflower is a delicious cruciferous vegetable in abundance this time of year.

Roasted cauliflower with parmesan


-1 head of cauliflower

-⅓ cup parmesan cheese

-black pepper

-garlic powder


Preheat oven to 400 degrees Fahrenheit.

Line baking tray with tin foil and/or baking spray.

Slice cauliflower into roughly 1 inch pieces.

Season with garlic powder, black pepper, paprika.

Roast cauliflower for 15 minutes and then mix it around.

Continue roasting cauliflower for 10 more minutes or until cooked to desired tenderness.

Sprinkle with parmesan cheese and continue baking for a minute (can broil if you like it crispy).

Sprinkle with hot red pepper flakes if you like a bit of spice. (Spice can help boost metabolism).


Cauliflower “fried rice”


-1 head of cauliflower

-⅓ cup onion

-1 tsp fresh garlic

-2 eggs beaten

-¼ cup diced mushrooms

-½ cup broccoli

-⅓ cup bell pepper

-1 tsp lemon juice

-¼ cup soy sauce

-½ juice lemon

Mince a head of cauliflower in a food processor or purchase pre packaged “cauliflower rice.”

Saute chopped onion, garlic, mushrooms, broccoli, bell pepper in nonstick spray oil.

Whisk two eggs with a splash of soy sauce and ½ tsp lemon juice and scramble.

Heat cauliflower rice with vegetables and egg until just cooked and season with ½ juice of a lemon and ¼ cup soy sauce.

Optional: add tofu, chicken, shrimp, etc.

Cauliflower crust pizza


-1 head of cauliflower with the stalk removed

-⅓ cup fresh parmesan

-⅓ cup fresh shredded mozzarella

-2 eggs beaten

-½ tsp kosher salt

-½ tsp dried basil

-½ tsp dried oregano

-½ tsp garlic powder

Preheat oven to 400 degrees Fahrenheit. Line a baking tray with parchment paper or use a pizza stone.

Break the cauliflower up into florets and pulse in a food processor until it is finely chopped.

Steam the cauliflower for about 3-5 minutes and drain well to remove as much moisture as possible (try patting with a towel).

In a large bowl combine the beaten eggs, cauliflower, parmesan, mozzarella, salt, basil, oregano, and garlic powder.

Place the cauliflower onto the center of a pizza stone or baking tray. Shape the cauliflower into a circle (like a crust).

Bake for 20 minutes. Add desired toppings and cook until done.

Suggested toppings:

-tomato sauce, pesto, fresh mozzarella, fresh parmesan mushrooms, onion, lean grass-fed pepperoni, garlic, broccoli, grass-fed chicken sausage

Image source: Lauren Lester



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