February 23, 2019 by Dr. Kyle Varner in Ketogenic Diet , Uncategorized

I’ll be honest, you do have fewer foods to ‘work with’ when you cut out the carbs.

But going keto really just introduces you to better foods. Better quality, better for you –and most important, better tasting.

Keto also helps you lose weight, reduce inflammation, and it can stave off heart disease and diabetes.

In your heart of hearts you want to stick with it, but like anything worth sticking with, you need to do a bit of planning to help you do just that.

For me, planning my meals in advance has helped me keep those fifty-plus pounds from creeping back. Let’s be honest, if you get bored on your diet, you’re more likely to cheat on it.

Luckily, there are a million and one ways to combine vegetables and high-fat foods and mimic pretty much every food you were used to eating before you decided to get healthy.

Enter cauliflower. It’s one of my all-time favorite vegetables for exactly this reason: it’s incredibly versatile.

You can use it in ways you haven’t even imagined before, and cook up a whole number of meals you didn’t even think were possible.

So without further ado, here are my top 17 keto cauliflower recipes for you to try out…

1. Cauliflower Rice

Rice, the classic carb. You need it for all sorts of food, and it’s a staple of oriental cuisine. But you don’t have to stop eating Asian-style meals because you don’t eat rice. You can simply use cauliflower as a substitute! It’s a great base for all manner of flavorings such as cumin and turmeric.

2. Cauliflower Mashed Potatoes

Potatoes, the Western-standard carb. While it’s trickier to mimic roast potatoes with cauliflower when it comes to mashed there really is minimal difference. You can make it as fluffy, creamy and buttery as you like!   

3. Cheesy Cauliflower Breadsticks

Breadsticks are one of those really “moreish” carbs that I found difficult to quit. They’re great on their own, but you can dip them in everything. Thankfully, cauliflower is here to provide a good substitute. And what’s even better, as you make it from scratch you can make it any shape you like.

4. Cauliflower Cheese

This dish is already a staple in traditional cuisine, but it’s so tasty it’s going on the list too.

5. Cauliflower Pizza

Potatoes and rice aren’t the only carb base that cauliflower can replace. Pizza is a tasty junk food that’s full of everything, but you can make it low-carb with cauliflower too.

6. Cauliflower Mac and Cheese

Pasta is such a common foodstuff in modern America. Maybe it’s the Italian ancestry so many of us share, but unfortunately, it’s pure carb. Luckily, you can enjoy the cheesy goodness with only six grams of carbs per serving.

7. Cauliflower Quiche

Quiche is one of those foods that naturally lends itself to keto. It’s usually full of vegetables and cream, and diced bacon can give it a tasty, meaty crunch. The only issue is the crust, but cauliflower’s got you covered here too.

8. Cauliflower Chocolate Pudding

If you’ve seen my top desserts for keto, you’ll know you can enjoy sweet things on keto without feeling any guilt. But adding cauliflower to your sweet treat? Unheard of, until now…

9. Cauliflower Tortillas

Yet another carb base that cauliflower has no issue with, tortillas themselves are also versatile. Why not combine it with some homemade guacamole (store-bought almost always has sugar!) from avocados and serve yourself up some tasty nachos?

10. Cauliflower Soup

Back to basics with this one. Soup is a great, low-calorie meal, and vegetables give it the bulk it needs to be satiating. Feel free to mix in any kind of green vegetable or even some bacon!

11. Loaded Cauliflower Bake

This is a full meal, honestly. It’s bulky, satiating, low-carb, high-fat and has some protein and vegetables in it. The perfect keto recipe.

12. Cauliflower Popcorn

Going to the movies? Popcorn is one of those cinema staples you’ll avoid if you go keto. (Believe me, your body will thank you for it later.) And why not, when you can make this delicious alternative? Brimming with flavor, you won’t look back on that bucket of a heart attack waiting to happen again.

13. Cauliflower Shepherd’s Pie

The British aren’t known for their cuisine, but this is a classic dish. Full of onions, carrots, ground beef and celery, which made my top 15 keto vegetables. The only problem is, it usually has a potato-top crust. But not anymore, thanks to this keto take on this UK staple.

14. Cauliflower Brownies

I’ve talked about making brownies before, but there’s yet another way to make these delicious desserts. And that’s with cauliflower. It may seem unintuitive, but you’d be surprised at how well they turn out.

15. Cauliflower Salad

Salads are universally known as ‘the’ health food. The problem is, if you’re just mixing vegetables and oil in a bowl, it can be a bit limp. Pasta is, of course, out of the question on keto, so why not use cauliflower to give it a bit of bulk?

16. Cauliflower Falafel

Falafels have always been a healthy vegetarian staple, but they can sometimes come with high-carb ingredients. Instead, use cauliflower to pad it out. And, you can deep fry it, add oil, make a fat bomb, or fill it with bacon!

17. Cauliflower Tater Tots

Tater tots are one of those things that are incredibly delicious and addictive, but unfortunately, they’re often pure carb. Cauliflower, as the ideal potato substitute, can make this tasty treat low-carb and guilt-free.


And there you have it! When you’re going keto, it can sometimes feel like your dietary options are limited. But this certainly isn’t the case. You can eat even better than you did before –you just need to find the right substitutes.
And that’s so important. If you feel restricted you’ll start to miss certain foods. Needless to say, that’s first step to revert to your old habits. Planning what you eat in advance and having it readily available is essential to successfully stick with a healthy keto di

This information is intended to help readers be more informed about their health options when speaking with a professional, but it should not be used alone to diagnose, treat, prevent or cure any disease or condition. Be sure to speak to a qualified doctor before taking any action to make sure that your choices reflect your actual health situation.

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