Is Keto Cauliflower Keto (Net Carbs, Total Carbs and Popular Keto-Friendly Recipes)
on Jan 13, 2023, Updated Nov 21, 2023
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If you’re living the keto lifestyle and following a low-carb diet, cauliflower will soon become your best friend! This versatile veggie serves as a delicious substitute for potatoes, rice, and even pasta. We’ve rounded up over 20 best Keto Cauliflower Recipes for you to get started, whether you serve them as a side dish or main course, they are so comforting and delicious when paired with cheese, heavy cream, butter or cream cheese.
Cauliflower florets are packed with health benefits and are super high in vitamins C and K, plus minerals like folate, potassium and magnesium. Is there anything cauliflower can’t do?
Whether fresh or frozen, it’s a good idea to always have this ingredient on hand. From mac and cheese, to buffalo wings, to hash browns, you’ll have no shortage of delicious recipes to choose from.
Is Cauliflower OK on Keto Diet?
Cauliflower is a staple in the keto community for good reason. At only 5.3 grams of net carbs per cup, this veggie makes it easy to enjoy your favorite meals without exceeding your carb quota for the day.
With cauliflower, you’ll hardly miss starchy dishes like potatoes and rice. These florets can even be used to make ‘wings’ on your meatless days!
How Many Net Carbs Are In Cauliflower?
Cauliflower is famous for its low carb content, but how many grams of net carbs can you expect? Here’s a useful guideline:
| Size | Net Carbs |
| 1 cauliflower floret | 0.4 g |
| 1 small head of cauliflower | 7.4 g |
| 1 medium head of cauliflower | 16 g |
| 1 large head of cauliflower | 34 g |
Cauliflower Nutrition
Carbs
Cauliflower provides significantly fewer carbs than starchy veggies like peas and potatoes. Each 5 grams of carbohydrates contains 2 grams of fiber and trace amounts of natural sugar for only 3 grams of net carbs. Cauliflower also has a low glycemic index, making it a healthy option for those with blood sugar concerns.
Fats
Cauliflower provides negligible amounts of fat and contains no cholesterol. It’s a great addition to your diet if your aim is to lose weight or lower your cholesterol levels.
Protein
Cauliflower isn’t considered a good source of protein. For a balanced diet, be sure to add healthy proteins to your meal, whether plant-based or from meat.
Calories
A serving of cauliflower (one cup) averages just 27 calories, so go ahead and have a second serving! For those who count their macros, 65% of the calories in this veggie come from carbs, 25% from protein and 10% from fat.
Popular Keto Cauliflower Recipes
Keto Cauliflower Mac and Cheese
We all crave a comforting bowl of mac and cheese from time to time – even when we’re following a keto diet. With cauliflower, you can stick to your dietary goals without denying yourself the cheesy goodness of this classic dish. We guarantee you won’t be able to tell it’s not the real thing!
- Net Carbs: 5g
- Total Carbs: 8.4g
- Calories: 641
- Fat: 55.4g
- Protein: 21.4g
Keto Cauliflower Pizza Crust
This keto-friendly pizza crust is super easy to make and tastes amazing with all your favorite toppings. You can even freeze your cauliflower crusts for an effortless lunch or dinner later in the week.
- Net Carbs: 6g
- Total Carbs: 10g
- Calories: 177
- Fat: 11g
- Protein: 13g
Keto Air Fryer Buffalo Cauliflower
Need a quick and healthy side dish? Look no further than these perfectly seasoned buffalo cauliflower florets. Made in minutes with the air fryer, they’re low in carbs and calories, but packed with flavor.
- Net Carbs: 5g
- Total Carbs: 7g
- Calories: 329
- Fat: 24g
- Protein: 14g
Healthy Roasted Cauliflower Steak with Parmesan (Keto-Friendly)
Hearty slices of cauliflower are drizzled with olive oil, seasoned with a simple blend of spices, coated with parmesan and roasted until golden and crispy. Serve as a keto-friendly side dish with chicken or salmon.
- Net Carbs: 6g
- Total Carbs: 9g
- Calories: 185
- Fat: 15g
- Protein: 5g
Keto Cauliflower Potato Salad
This low-carb ‘potato’ salad is fresh and flavorful, with only 6 grams of net carbs. Made with cauliflower florets and a creamy garlic sauce, it’s the perfect keto-friendly side dish for potlucks, BBQs and family dinners.
- Net Carbs: 6g
- Total Carbs: 9.3g
- Calories: 143
- Fat: 9.4g
- Protein: 7g
Indian Keto Cauliflower Curry
Cauliflower is anything but boring with this vibrant recipe! Made with traditional spices like turmeric, garam masala, and cardamom, this vegan curry goes well with all your favorite Indian dishes.
- Net Carbs: 5g
- Total Carbs: 7g
- Calories: 69
- Fat: 3g
- Protein: 2g
Keto Cauliflower Wings
Cauliflower Wings are always a crowd pleaser, even if the crowd isn’t vegan. They come out irresistibly crispy and full of flavor – with only 5g of net carbs per serving. It’s never been easier to get kids to eat their vegetables!
- Net Carbs: 5g
- Total carbs: 9g
- Calories: 257
- Fat: 20g
- Protein: 13g
Keto Cauliflower Hash Brown
These cauliflower hash browns are just as tasty as “real” hash browns, with a tiny fraction of the carbs. Made with 3 simple ingredients, they’re the perfect addition to a healthy breakfast or brunch.
- Net Carbs: 2g
- Total Carbs: 3g
- Calories: 61
- Fat: 3g
- Protein: 5g
Easy Keto Cauliflower Rice Recipes
Easy Low-Carb Cauliflower Fried Rice Recipe
15 minutes is all you need to make a tasty bowl of low-carb cauliflower fried rice! This recipe is super customizable and can be made with fresh or frozen cauliflower. Enjoy on its own or as a side dish.
- Net Carbs: 5g
- Total Carbs: 6g
- Calories: 114
- Fat: 8g
- Protein: 4
Keto Cauliflower Mushroom Risotto
This Mushroom Risotto is made with cauliflower instead of rice, but maintains the classic flavors of the traditional dish. Best of all, it comes together in less than 30 minutes but tastes like a gourmet meal.
- Net Carbs: 5.2g
- Total Carbs: 7.5g
- Calories: 245
- Fat: 19.7g
- Protein: 9.2g
Easy Cheesy Cauliflower Rice
This top-rated Cheesy Cauliflower Rice recipe is ready in less than ten minutes and is only 4g of carbs per serving. It’s the perfect low-effort side dish for your weekly keto meal prep!
- Net Carbs: 4g
- Total Carbs: 6g
- Calories: 234
- Fat: 18g
- Protein: 12g
Keto Cauliflower Cheese Recipes
Keto Loaded Cauliflower Casserole
This cheesy cauliflower bake is perfect for lovers of loaded baked potato. Steamed cauliflower florets are topped with shredded cheese, crumbled bacon and sour cream, then baked to keto-friendly perfection. If you like it spicy, feel free to add some chopped jalapenos to the mix!
- Net Carbs: 6g
- Total Carbs: 8g
- Calories: 320
- Fat: 13g
- Protein: 15g
Keto Cheesy Cauliflower
When you’re craving baked mac and cheese, give this Keto Cheesy Cauliflower a try. It’s incredibly rich and comforting, with less than 5 grams of net carbs. Requiring just a few minutes of prep time, it’s the perfect side dish for busy weekday evenings.
- Net Carbs: 4.8g
- Total Carbs: 6.8g
- Calories: 294
- Fat: 24.2g
- Protein: 13.4g
Cheesy Keto Cauliflower Grits
Grits are a traditional Southern dish made with cornmeal. This keto-friendly version swaps in cauliflower and adds tons of cheese for a delicious side dish that’s totally irresistible with juicy Cajun shrimp.
- Net Carbs: 5g
- Total Carbs: 7g
- Calories: 370
- Fat: 35g
- Protein: 10g
Keto Cauliflower Recipes with Cream Cheese
Keto Cauliflower Mashed Potatoes
This recipe proves that there’s no reason to restrict yourself on a keto diet. Mashed cauliflower has all the creamy, buttery goodness of mashed potatoes, with just 3 grams of carbs per serving. Enjoy this versatile side dish with proteins like BBQ pork chops or keto fried chicken.
- Net Carbs: 3g
- Total Carbs: 6g
- Calories: 91.7
- Fat: 6.5g
- Protein: 3.1g
Keto Cauliflower Soup
Craving something warm, comforting and nutritious? This keto-friendly cauliflower soup is made with wholesome ingredients and makes a delicious, low-carb alternative to potato soup. Enjoy a small bowl as an appetizer or a big bowl for a complete meal.
- Net Carbs: 6.6g
- Total Carbs: 8.8g
- Calories: 350
- Fat: 29.8g
- Protein: 13.8g
Keto Broccoli Cauliflower Casserole
Each bite of this casserole is packed with bacon bits, veggies and lots of melted cheese. With only 5 grams of net carbs, this side dish is the ultimate way to have fun while maintaining your ketogenic state.
- Net Carbs: 5g
- Total Carbs: 6g
- Calories: 300
- Fat: 7g
- Protein: 12g
Keto Buffalo Chicken Cauliflower Casserole
After just ten minutes of prep time, this Buffalo Chicken Cauliflower Casserole is ready for the oven. For an extra dose of deliciousness, try crumbling blue cheese on top during the last five minutes of baking.
- Net Carbs: 4g
- Total Carbs: 5g
- Calories: 372
- Fat: 30g
- Protein: 19g
Other Low-Carb Cauliflower Recipes
Loaded Keto Broccoli Cauliflower Salad
This hearty cauliflower salad is super creamy, cheesy and loaded with bacon. With less than 2 grams of carbs per serving, it’s a keto-friendly side dish the entire family will love.
- Net Carbs: 1.9g
- Total Carbs: 4.8g
- Calories: 235
- Fat: 22.6g
- Protein: 5.2g
Parmesan Roasted Keto Cauliflower
Cauliflower florets are delicately seasoned, sprinkled with grated parmesan and roasted until they’re crispy and golden. With only 3.5 grams of net carbs per serving, this is a guilt-free side dish you’ll want to make over and over again!
- Net Carbs: 3.5g
- Total Carbs: 5.6g
- Calories: 108
- Fat: 8.7g
- Protein: 3.9g
Keto Cauliflower Au Gratin
Cauliflower Au Gratin is a keto-friendly version of the classic French recipe that’s super easy to make. Enjoy this cheesy, crispy side dish with dinner tonight, or freeze it for up to six months.
- Net Carbs: 4g
- Total Carbs: 6g
- Calories: 141
- Fat: 10g
- Protein: 9g
Keto Cauliflower Bake with Cheese and Bacon
Here’s a hearty casserole that’ll satisfy your baked potato craving with only 4 grams of carbs. This Keto Cauliflower bake is loaded with melted cheese and meaty bacon for a truly satisfying dinner.
- Net Carbs: 4g
- Total Carbs: 6g
- Calories: 296
- Fat: 24g
- Protein: 13g
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Best Keto Cauliflower Recipes
Ingredients
- 1 medium cauliflower, sliced into ½-inch thick steaks
- 2 tablespoons olive oil
- 2 tablespoons unsalted butter, melted
- ½ teaspoon garlic powder
- ¼ teaspoon ground paprika
- ⅓ cup grated parmesan
- salt and pepper, to taste
Instructions
- Preheat the oven to 425˚F and line a baking sheet with parchment paper.
- Slice the cauliflower into 1/2″ thick steaks. Add them into a large mixing bowl.
- Drizzle with olive oil. Toss to coat.
- In a small bowl, combine the garlic powder, salt, paprika, and pepper.
- Sprinkle the seasoning onto the cauliflower and toss to evenly coat.
- Add parmesan cheese and toss well to coat the cauliflower.
- Add the cauliflower to the baking sheet in one single layer, ensuring that it’s not too crowded.
- Bake for about 15-20 minutes, until the cauliflower reaches the desired crispiness.
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
