Keto Cauliflower Recipes (That Actually Taste Good) – Ditch The Carbs


Looking for keto cauliflower recipes that actually taste good? Keto cauliflower recipes that kids will actually eat?

These are the most popular recipes made with cauliflower. Pizza, bread, sushi, creamy soup, and even bacon “mac” and cheese!

Cauliflower is a versatile low-carb vegetable and It can be used in so many different ways to create all sorts of keto-friendly dishes. Discover how you can enjoy all sorts of delicious recipes that they would otherwise have to give up.

collage of the best keto cauliflower recipes
The best low-carb keto cauliflower recipes (that kids will actually eat).
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These are dishes that even picky eaters and children will enjoy too! In fact, some of these cauliflower recipes are the best ways to sneak some veg into your child’s diet.

So, whether you are looking for a keto-friendly side dish or a hearty main course, these keto cauliflower recipes are sure to please.

How many carbs are in cauliflower?

One cup of chopped cauliflower contains about 3.2 net grams of carbs.

Cauliflower is a commonly used keto vegetable because it is extremely versatile, low carb, high fiber, and can be used in a variety of dishes.

This makes cauliflower a vegetable that’s perfect for keto recipes! It’s also packed with nutrients like plenty of vitamin C along with some B6. Plus, cauliflower also boasts minerals like potassium and magnesium too.

Nutrition of cauliflower per cup (107g): 5.3 g total carbs, 2.1 g fiber, 3.2 g net carbs, 2.1 g protein, 0.3 g fat, 26 calories.

cauliflower nutrition panel

Nutritional values from

So, not only is cauliflower good for your waistline, but it’s also good for your health! See why it’s a keto diet staple?

Cauliflower-powered main courses

Now that we know a little bit more about cauliflower, let’s get to the recipes! I’ve rounded up some of my keto recipes featuring this humble veg that make for perfect main courses.

Cauliflower pizza

If you are missing pizza on the keto diet, this cauliflower pizza crust is a delicious way to enjoy your favorite food without all the carbs.

To make this keto-friendly pizza crust, simply combine cauliflower rice with some shredded cheese, an egg, and your favorite seasonings. Then bake it in the oven until it’s golden brown.

Next, the best part…toppings! Pile this kid-approved cauliflower recipe with all your low-carb diet favorites like sharp cheddar cheese, sausage, green bell pepper, and so much more!

Low Carb Cauliflower Pizza Recipe

Low carb cauliflower pizza is a sneaky way to get more veggies into your children. Remember to add plenty of cheese to make it tasty and mask that ‘cauliflower’ flavour.

Check out this recipe …

cauliflower pizza on baking parchment

Low-carb shepherd’s pie

This keto shepherd’s pie is the perfect comfort food for a cool day. It features all of your favorite shepherd’s pie ingredients like ground beef and carrots.

But instead of using traditional potatoes in the recipe, I’ve swapped them out for cauliflower mash!

The result is a delicious and hearty keto meal that will leave your taste buds begging for more.

Low Carb Shepherd’s Pie Recipe (with Cauliflower Mash)

A winter family winning meal – low carb Shepherd’s pie with cauliflower mash. Everyone loves this one.

Check out this recipe …

Creamy cauliflower soup

This keto cauliflower soup is the perfect recipe for a cozy night in. It’s packed with flavor thanks to some sharp cheddar cheese, bacon, and green onions. It tastes just like your favorite loaded baked potato soup!

But the best part of this keto soup has got to be the creamy cauliflower base. It’s so good, you’ll want to make this keto take on a potato soup over and over.

Even better? You can cook cauliflower soup right in the Instant Pot so the machine does all the hard work for you. 😉

Keto Instant Pot Creamy Cauliflower Soup Recipe (Vegan Friendly)

A simple and delicious keto creamy cauliflower soup made in the Instant Pot. You can also find slow cooker and stovetop directions above.

Check out this recipe …

Creamy cauliflower soup served in a white mug garnish with spring onions and cheese

Eggplant couscous

This keto eggplant couscous is a delicious and healthy way to enjoy your favorite Middle Eastern dish. It’s packed with flavor thanks to some fresh herbs, spices, and garlic.

And the cauliflower couscous in this keto recipe makes it extra filling and satisfying. Serve it as a main course or as a side dish with your favorite protein. Either way, you’ll be totally smitten with the yummy mint yogurt sauce this dish has!

Low-Carb Eggplant And Cauliflower Couscous Recipe

This takes eggplants to the next level. Aromatic low-carb cauliflower couscous and a mint yoghurt sauce – the perfect vegetarian low-carb dinner.

Check out this recipe …

A plate of baked eggplant with sour cream and with cauliflower couscous

Cauliflower Mac and Cheese

This keto cauliflower mac and cheese is a delicious low-carb alternative to the classic comfort food. The “macaroni” is none other than chopped cauliflower florets, but what really makes this dish a star is the sauce!

Cream cheese, mozzarella, and heavy whipping cream are combined to create a decadent cheese sauce.

Did I mention there’s bacon too? It’s soooo delicious!

Creamy Cauliflower Bacon Mac And Cheese Recipe

This is THE BEST recipe for easy Creamy Cauliflower Bacon Mac And Cheese – print it off and keep this one!

Check out this recipe …

Cauliflower sides

Not in the mood for a cauliflower-powered main course? No problem! Cauliflower also makes a great keto-friendly side dish.

Try one of these keto recipes next time you need a veggie to accompany your favorite protein such as one of these low carb burger recipes or this copycat keto KFC recipe!

Cauliflower mash

The most popular substitute for mashed potatoes has to be mashed cauliflower. It’s one of those healthy recipes the whole family will love.

You can add fresh minced garlic, onion powder, sour cream, cream cheese, parmesan cheese, sharp cheddar, and even curry powder!

Low Carb Keto Mashed Cauliflower – 4 flavors

Fluffy, delicious, tasty keto mashed cauliflower is the perfect low-carb substitute for mashed potatoes.

Check out this recipe …

four pots of mashed cauliflower with different flavours

Cauliflower rice

This keto cauliflower rice is a delicious and healthy alternative to traditional rice. It’s perfect for stir-fries, curries, or as a side dish.

To make this keto recipe, simply add chunks of fresh cauliflower to your food processor

In the post, I even show you how to whip this keto recipe up quickly by using frozen riced cauliflower. This is one of the easiest keto recipes out there!

Curry Cauliflower Rice Recipe (no mess method)

The perfect addition to any low-carb and keto curry night. Easy Curry Cauliflower Rice with turmeric and coconut.

Check out this recipe …

A bowl of curried cauliflower rice with water and antique cutlery

Mashed cauliflower

This keto mashed cauliflower recipe is a delicious and healthy alternative to traditional mashed potatoes. It’s perfect for those on a low-carb diet or keto diet.

To make this keto recipe, simply cook cauliflower in a pot of boiling water and cook until tender. Then mash the cooked cauliflower with your favorite mashed potato toppings such as sour cream, cheddar cheese, parmesan cheese, whipping cream, butter, bacon, etc!

It’s a wonderful recipe and all you really need is a potato masher or stick blender and your imagination to make this loaded cauliflower mash your own. The recipe notes give you plenty of variations to try.

Mashed Cauliflower Recipe

How to make easy low-carb mashed cauliflower is an absolute low-carb staple. You can vary the flavours and add butter, garlic, bacon, cheese, mustard or even chilli powder.

Check out this recipe …

Mashed cauliflower on a wooden board and gold fork

Broccoli cauliflower bake

This keto broccoli cauliflower bake is a delicious and healthy alternative to traditional casseroles. It’s perfect for those on a low-carb diet or keto diet.

This creamy keto dish has plenty of veggies hidden amongst a super simple bechamel sauce. It’s the stuff of low-carb legend!

Creamy Cheesy Baked Low-Carb Broccoli and Cauliflower Recipe

Throw broccoli and cauliflower bake together and be amazed at how tasty it is once cooked. Add bacon, cheese, mustard or chilli.

Check out this recipe …

A serving dish with cheesy baked broccoli and cauliflower


This keto cauliflower couscous made from cauliflower florets is a delicious and healthy alternative to traditional couscous. It’s perfect for those on a low-carb diet or keto diet, and one of my favorite healthy recipes!

I love the versatility of this one – there are a million ways to flavor the couscous. In this recipe, I make it into a dukkah variety with almonds and spices, but you can easily make this your own.

Cauliflower Couscous Recipe (With Dukkah)

A wonderful healthy low-carb vegetarian dish, straight from the Mediterranean. Easy Cauliflower Couscous. 

Check out this recipe …

A bowl of cauliflower couscous the wooden board with an antique fork

Roasted cauliflower

This keto roasted cauliflower recipe is a delicious and healthy way to enjoy your favorite veggie. The key to making this dish extra tasty is in the garlic butter and lemon zest topping.

Roasted cauliflower makes for a nice change when you are tired of cauliflower mash. I make this one several times a month and even my kids enjoy it! It’s also perfect for Thanksgiving dinner.

Whole Roasted Cauliflower Recipe (With Garlic Butter)

Whole roast cauliflower with garlic butter can easily be jazzed up with garlic, mustard, chilli, bacon or even curry powder (just not all at once). 

Check out this recipe …

whole roasted cauliflower on a blue plate

Low carb cauliflower salad

This keto cauliflower salad with a sour cream dressing is a delicious and healthy alternative to traditional potato salad. It’s perfect for those watching their carb intake, and one of my favorite summertime recipes!

My low-carb cauliflower salad is full of delicious ingredients like broccoli, cauliflower, bacon, sour cream, and all kinds of other goodies. It’s practically guaranteed to be a hit at your next summer BBQ.

Low-Carb Bacon Broccoli Cauliflower Salad Recipe

A firm family favourite, and perfect for a healthy low-carb barbecue. A creamy bacon sauce covers the broccoli and cauliflower.

Check out this recipe …

A green antique bowl of low-carb bacon broccoli cauliflower salad

Snacks and appetizers with cauliflower

Believe it or not, cauliflower makes for a great keto-friendly snack or appetizer. Here are some of my favorites.

Cauliflower bacon popcorn

This keto cauli-bacon popcorn is a delicious and healthy alternative to traditional popcorn. It’s perfect for those moments when you have the munchies and one of my favorite movie snacks!

I know you may feel skeptical about this one, but just give it a try and see! Over 4 dozen people have rated this recipe at almost 5 stars – so you know it’s good.

Add a sprinkle of onion powder and garlic powder, serve hot or serve cold.

Low-carb cauliflower bacon popcorn

Low-carb cauliflower bacon popcorn – the perfect healthy low-carb snack. And a sneaky way to get your kids to eat more veggies.

Check out this recipe …

closeup of bacon cauliflower in a white ramekin bowl on a white napkin with yellow triangles

Low-Carb Sushi

This keto cauliflower sushi is a delicious and healthy alternative to traditional sushi. Packed with cream cheese and can be made in the food processor.

To make this keto recipe, simply replace the rice in your favorite sushi recipe with cauliflower rice. It’s that easy and absolutely delicious. I walk you through how to make it in the blog post below.

Low-Carb Cauliflower Sushi Recipe

An easy and simple blender recipe for healthy low-carb cauliflower sushi. It is perfect for a healthy lunch for work or school. Low-carb sushi is an amazing nutritious snack.

Check out this recipe …

sushi with cauliflower rice on a black plate

Cauliflower Cheese Bread

This keto cauliflower cheese bread is a delicious and healthy alternative to traditional bread. Plus, you only need 4 simple ingredients to put it together and the entire thing can be done in under an hour including baking time.

It’s the perfect way to use up any leftover mashed cauliflower.

Cauliflower Low-Carb Cheese Bread Recipe

Easy low-carb and healthy gluten-free bread recipe. A sneaky way to help your children eat some extra vegetables.

Check out this recipe …

There are so many keto cauliflower recipes out there to try! I hope you enjoyed this round-up of some of my favorites. Let me know in the comments below if you have any other keto cauliflower recipes that you love. Happy cooking!

More easy recipes (for beginners)

Now you know how versatile cauliflower is and how you can swap mashed potato for mashed cauliflower, you need a handy low-carb keto cheat sheet to tell you all the way swaps and low-carb substitutes you can make.

It’s also useful if you know which are the best family-friendly keto dinners for beginners. Many of these easy keto recipes will soon become your favorite recipes.


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