When it comes to replicating grain-based dishes without the grains, cauliflower saves the day. It boasts a few unique characteristics that makes this veggie an unbelievably versatile ingredient:
- When steamed, it has a bland flavor just like rice or flour, so it never overpowers a dish
- It provides structure and bulk to recipes without grains, making it the perfect faux-rice
- When steamed and pureed, it turns silky and velvety (a perfect substitute for cream sauce or mashed potatoes)
- It is white, so it doesn’t weird out picky eaters
Flexible and amiable, cauliflower is a staple in grain-free recipes. Here 10 of the best Paleo uses for cauliflower:
1. Paleo Cauliflower Wraps
If you are a long-time reader of Empowered Sustenance then you are probably familiar with my Cauliflower Wraps. They make a grain-free alternative to regular wraps and are tender and pliable. Use them with sandwich or taco fillings!
2. Paleo Cauliflower Biscuits
These zero-flour cauliflower biscuit/muffins are just one more testament to the versatility of cauliflower. The biscuits bake up light, tender and perfectly savory.
3. Paleo Cauliflower “Mashed Potatoes”
If you have moderate familiarity with the internet “healthy food” scene, you have probably read that mashed cauliflower makes a surprising substitute for mashed potatoes. Potatoes are potentially inflammatory nightshades, plus the starches can be hard to digest. Try Toasted Garlic Cauliflower Whip.
4. Paleo Cauliflower Tater Tots
Once again, cauliflower replaces potatoes in a fan favorite… tater tots! These simple, baked cauliflower tater tots make a filling snack or appetizer.
5. Paleo Cauliflower Rice
Are you missing rice on a grain free diet? Cauliflower provides an easy alternative! Try Mexican Cauliflower Rice, Masala Cauliflower Rice or Cauliflower Fried Rice.
6. Paleo Cauliflower Alfredo Sauce
Unbelievable. Really. It looks just like regular alfredo sauce and boasts the same silky, rich texture. Here is a recipe with a helpful video from Youtube’s beloved chef, Chef John. For a dairy free option, use coconut milk instead of the cream and omit the cheese. I love cauliflower alfredo over spiralized zucchini noodles.
7. Paleo Cauliflower “Hummus” (No Bean Hummus)
For those craving a legume-free version of hummus, try cauliflower hummus with veggie sticks or crackers.
8. Paleo Cauliflower Risotto
Cauliflower rice is taken to the next level in a creamy cauliflower risotto. You are only six ingredients away from this scrumptious side dish.
9. Paleo Cauliflower Fritters
Mmm… I could eat cauliflower fritters for breakfast, lunch and dinner! I use my recipe for Curry Broccoli Fritter by substituting cauliflower (steamed or roasted) in place of the broccoli. You could also try The Healthy Foodie’s popular Cauliflower Fritters recipe.
10. Cauliflower Pizza Crust
And for the piece de resistance, we have the renowned Cauliflower Pizza Crust. It tastes just like a bread base, plus it looks just like a regular crust so even the less-adventurous eaters in your family will approve.
Is cauliflower a staple in your house? Have you tried any of these uses for cauliflower?
LOVE this post. Great round-up. Thanks for sharing, Lauren.
And I’ve been making your wraps every week. Doing a post shortly highlighting your recipe!!!
Thanks, Amber, and I’m so glad you like the cauli wraps! Hugs!
Whelp, I just pinned every single one of these ideas. Thanks so much, Lauren! I’ve tried making a cauliflower pizza crust once before, but it was too crumbly to eat with your hands and, therefore, not very pizza-like at all. I’ll have to give this recipe from Tasty Kitchen a shot. And I’m sure my non-paleo husband will want to thank you personally for the rice, tater tot and alfredo sauce substitutes! I think he’s been feeling a bit deprived these days. 😉
I made the alfredo sauce for my non-Paleo family and they loved it, so I’m sure your husband will be a fan, too! Glad you had a heyday on pinterest with the recipes 🙂
I had a reading with Anthony Williams recently and would love to have a very brief chat with you about it, even via email is fine if you have the time.
Thanks much for all you are doing,
You can email me and I will respond if I have a chance: empoweredsustenance[at]gmail[dot]com
I roast it and use it in place of pasta… It’s fabulous with meatballs and sauce!
I am desperate to make my 3yo pizza crust. He is allergic to Eggs, Soy, Corn, Wheat and Peanuts. Do you have an egg substitute you’ve tried for your Cauliflower pizza crust recipe? (Not Ener-G egg replacer, it has corn in it). I’ve tried other recipes and they just fall apart when you handle them. I could really use some help if you have the time! Thanks in advance.
Help!! On the Cauliflower Pizza crust. I do not own a microwave ( I don’t like them.)
How can I make this crust using other methods since it calls to microwave the cauliflower for 4 minutes.
Help I really want to make this.