36 Classy Little Paleo Cauliflower Recipes
Cauliflower has been having such a moment over the last few years. What was once considered to be a bland veggie- usually steamed and served as a forgotten side dish- has become the new superstar of the veggie world. Upscale restaurants now even serve cauliflower “steaks” as main courses!
Of course, you don’t need to head out to eat to enjoy this great brassica. It’s so easy to prepare in a million different ways!
I’ve put together a list of over 30 Paleo-friendly cauliflower recipes to showcase just how versatile this modest little veggie is. Fantastic as the base of soups or stews, why not take a page from fine dining and serve grilled or roasted cauliflower steak?
And, thanks to its subtle flavor, cauliflower can easily take on so many seasonings and flavor combinations. What other veggie works so well as the main ingredient in both a cracker and a dip? With cauliflower rice, you can even make delicious Paleo-friendly pizza dough, flavorful “couscous”, even tacos!
Here are just a few of the Paleo Cauliflower Recipes we’ve included:
- Paleo Roasted Cauliflower Dip
- Roasted Cauliflower Broccoli Tuna Bowl
- Paleo Cauliflower Crust Pizza With Mushrooms
- Paleo Chinese Cauliflower Fried Rice
- Paleo Cauliflower Cottage Pie Recipe
- Cauliflower Tabouli (Tabbouleh) Salad Recipe
- Roasted Turmeric Cauliflower
- Indian Cauliflower Mash
If you click or tap any of the links above, it will instantly take you to the recipe below. Or download the entire list by clicking on the green button below.
Paleo Cauliflower Appetizers & Snacks
Paleo Roasted Cauliflower Dip
– Paleo Flourish
Ingredients: head of cauliflower, olive oil, lemon juice, tahini, garlic powder, onion powder, sea salt, black pepper, cherry tomatoes, cucumber batons, carrot sticks, pomegranate seeds, parsley.
Dips are often served at parties or celebrations, but if you are following the autoimmune protocol they might be a thing to avoid. So why not make your own dip, then you don’t have to miss out! The cauliflower blitzes into the perfect paste for dipping and the roasted garlic has a sweeter flavor than raw garlic, so don’t skip that step! Serve this with whatever veggie sticks you like.
Garlic Cauliflower Naan Bread
– Healing Autoimmune
Ingredients: cauliflower florets, arrowroot flour, garlic powder, avocado oil, salt.
If you are anything like me, you will love curry with a good naan bread, but obviously this is a no-no on the paleo diet, so imagine my delight at finding this great low carb naan bread recipe that works just as well with my favorite curry! Obviously it will not look or taste exactly like the Indian version, but it still works well as a side, and is a tear-and-share bread the whole family can enjoy.
Keto Buffalo Cauliflower Bites Recipe
– Keto Summit
Ingredients: head of cauliflower, avocado oil, garlic powder, salt, ghee, hot sauce.
As we can see in loads of keto recipes, cauliflower can take on the flavors of other strong-tasting ingredients like garlic, making these not just about the flavor of the cauliflower. These lovely bites are spicy and make the perfect party food served with any keto dip of your choice. This recipe would also work with broccoli florets if the family just don’t ‘do’ cauliflower!
Creamy Cauliflower Fritters
– The Healthy Foodie
Photo Credit: Sonia from The Healthy Foodie
Ingredients: head cauliflower, parsley, green onions, garlic, eggs, almond flour, tapioca flour, coconut flour, baking soda, himalayan salt, white pepper, nutmeg, ghee.
Here is a great recipe for cauliflower fritters that you can serve up for a low carb lunch on their own or as a substantial meal with meat or even burgers. The fritters are golden and delicious with a creamy center that is guaranteed to please! They have the flavors of onion and garlic, but the seasonings can be adjusted to suit your taste. Even Italian seasoning works well with these.
Salt & Vinegar Cauliflower Bites
– Grazed & Enthused
Photo Credit: Grazed & Enthused
Ingredients: head cauliflower, olive oil, apple cider vinegar, sea salt.
You know those days when you just gotta have snacks in between meals? Well, here is a tasty snack you can go to town on without causing too much disruption to your diet! The bites have the same aroma as salt and vinegar fries but without the carbohydrates, and these can be served and enjoyed as they are or with a keto-friendly dip at a party.
Crispy Cauliflower Cakes
– Ultimate Paleo Guide
Ingredients: head of cauliflower, ghee, garlic powder, chives, coconut flour, eggs, salt, coconut oil.
When I first saw these little patties, they reminded me of the potato cakes we used to eat as kids! They are golden and crispy on the outside but have a soft and creamy center that is flavored with onion and garlic. These are best served freshly cooked and can be used as a paleo dish on their own, with a runny egg for breakfast, or as a side with meat for a hearty meal. The choice is yours!
Olive Rosemary Fauxcaccia
– The Healthy Foodie
Photo Credit: Sonia from The Healthy Foodie
Ingredients: cauliflower, almond flour, coconut flour, tapioca flour, fresh rosemary, baking soda, cream of tartar, Himalayan salt, coconut oil, full fat coconut milk, apple cider vinegar, eggs, green olives.
Traditional focaccia is usually served as a tearing and sharing flatbread to go with Italian meals. It is topped with olive oil and has dimples in the top. In this amazing recipe the dimples are caused by pressing the olives into the top, and they go really well with the rosemary. This low carb flatbread is also a good side dish for soups and stews, or it can be toasted and eaten for breakfast.
Roasted Cauliflower Hummus
– Cook Eat Paleo
Photo Credit: Lisa from Cook Eat Paleo
Ingredients: head of cauliflower, extra virgin olive oil, tahini, garlic, lemons, sea salt.
With all the taste of traditional hummus, this low carb version could easily be mistaken for the real thing as it is flavored with garlic, lemon and tahini and has roughly the same consistency as the regular one. Next time you have people over and you are serving up ‘chips’ and dips, why not make this one up and see who notices that it is a healthier option!
Paleo Cauliflower Soups
Cauliflower, Leek, and Bacon Soup
– Paleo Flourish
Ingredients: head of cauliflower, chicken broth, leek, bacon, salt, pepper.
There is nothing better on a chilly day than a steaming hot bowl of rich and tasty homemade soup. If you are used to using potato to thicken soups then you will be really surprised that cauliflower works just as well, and carries the flavors of the leek and bacon without overpowering them. The added texture of the bacon pieces on top of the soup makes this paleo dish a hearty and satisfying lunch or even an appetizer.
Roasted Cauliflower Soup With Fried Sage
– Slim Palate
Photo Credit: Josh from Slim Palate
Ingredients: head of cauliflower, ghee, yellow onion, garlic, chicken stock, coconut milk, salt, pepper, sage leaves.
Roasting the cauliflower for this recipe gives it a slight nutty flavor and is perfect for anyone missing out on cream-based soups, either for health reasons or for weight loss. Adding the fried sage leaves is not a necessity, but if you give it a try you will find it really adds something special! This recipe can also be made dairy free by using coconut oil instead of ghee.
Cream of Cauliflower Soup
– Pure & Simple Nourishment
Ingredients: bone broth, coconut milk, head cauliflower, parsley, bacon fat, organic coconut flour, chives, dried tarragon, sea salt, black pepper.
Like most homemade soups, this cream of cauliflower soup is warming, hearty and comforting and could be a handy low carb alternative to your regular cream soup. This is a dairy-free recipe and the soup takes its creamy texture from the cauliflower and coconut milk. If you want to add a bit more protein and texture you can sprinkle the soup with cooked crispy bacon pieces.
Creamy Sweet Potato and Cauliflower Soup
– Simply Whisked
Ingredients: sweet potatoes, cauliflower, onion, celery, carrot, garlic, chicken broth, paprika, dried thyme, salt, milk, flour.
This homemade soup has all the ingredients of winter, making a hearty soup for you to enjoy on a chillier day. You have sweet potato and cauliflower to give you a delicious plateful to enjoy. Soup can be an easy way to get vegetables into picky eaters and is a fantastic tasty dish that can be budget-friendly too.
Crab and Mushroom Soup
– Paleo Gone Sassy
Ingredients: crab meat, coconut oil, mushrooms, celery stalks, onion, head of cauliflower, seafood stock, creole seasoning.
This amazing paleo recipe gives you two options – you can puree the cauliflower to give a thicker soup, or you can add cauliflower rice for a bit of added bulk and a different texture. Crab meat can be sourced quite cheaply, depending on where you live, and it is a great source of healthy protein. It can also make a very impressive dish to serve at a dinner party!
Creamy Cod & Shrimp Chowder
– Meatified
Photo Credit: Rach from Meatified
Ingredients: cauliflower, parsnips, onion, garlic, seafood stock, sea salt, coconut milk, dill weed, cod fillet, shrimp.
The cauliflower and parsnip give this soup a fantastic creamy texture, contrasting really well with the meaty fish and shrimp. This is a filling recipe that could be served as a main course, but this also tastes great if you chill it and serve cold for a lunchtime dish. To add even more flavor and texture you can sprinkle some crispy bacon bits over the top before serving.
Caldo Verde
– Azahar Cuisine
Ingredients: kale, cauliflower, onion, leeks, garlic, sea salt, pepper, olive oil, ground cumin, scallion.
If you are having problems getting the family (old and young!) to eat enough greens, then soup can be a great way of disguising the veggies and getting the goodness into them. You can either cook the vegetables in water or in a homemade bone broth for added nutrition. Either way, this is a hearty, dairy free soup that will warm you on a chilly night and let your system get the benefits from the kale.
Creamy Curried Cauliflower Soup
– My Heart Beets
Photo Credit: Ashley from My Heart Beets
Ingredients: cauliflower, avocado oil or fat of choice, white onion, garlic cloves, ginger, serrano pepper, curry powder, salt, black pepper, turmeric powder, water, chicken or vegetable broth, full fat coconut milk.
The flavors found in this soup are deep and spicy and remind you of true Indian tastes. This soup is ideal for a quick lunch or as an appetizer for a low carb main meal or dinner party, as its smooth texture makes it look luxurious. The cauliflower quickly absorbs all the flavors of the spices and helps to carry the flavor throughout the dish. An alternative garnish would be simply to sprinkle a little turmeric on the top.
Curried Cauliflower Soup
– I Breathe I’m Hungry
Photo Credit: Mellissa from I Breathe I’m Hungry
Ingredients: head of cauliflower, unsweetened almond milk, unsweetened coconut milk, ghee, water, unsweetened apple juice, curry powder or garam masala, powdered ginger, garlic powder, ground coriander.
Because this soup is lightly spiced with curry flavors, it would be a great appetizer for an Indian meal, but it can be enjoyed as a lunch dish on its own or with some paleo crackers or bread. It can be made mild or spicy, depending on what curry powder you prefer, and has all the flavors of the garlic and ginger, which are the base ingredients for many Indian dishes.
Paleo Cauliflower Entrees
Roasted Cauliflower Broccoli Tuna Bowl
– Paleo Flourish
Ingredients: head of cauliflower, head of broccoli, olive oil, lemon, salt, tuna, parsley or cilantro, tahini, gluten-free tamari soy sauce, sesame oil.
Roasting vegetables gives them a milder and sometimes sweeter flavor and cauliflower is perfect for roasting. The tahini gives this dish a lovely savory taste, and it goes really well with the fish. This paleo-friendly dish is simple but packed with flavor and texture and makes the ideal packed lunch, filling and satisfying, to keep you going through a busy day.
Paleo Cauliflower Crust Pizza With Mushrooms
– Paleo Flourish
Ingredients: head of cauliflower, almond flour, garlic powder, onion powder, oregano, olive oil, egg, black pepper, white button mushrooms, arugula.
This recipe gives you a light and delicious paleo low carb pizza base that you can use as a blank canvas for your imagination! You can add a sauce or pesto, some different meats or vegetables – pizzas are a great way to use up any leftovers you find in the fridge. You could also get the kids involved in making their own and decorating it with their favorite toppings.
Paleo Thai Chicken and “Rice”
– Paleo Flourish
Ingredients: head of cauliflower, ginger, eggs, chilies, chicken breasts, salt, coconut oil, coconut aminos, tamari soy sauce, cilantro.
You will probably be surprised at the amount of ‘rice’ you can get from one head of cauliflower, so make sure you use a large pan for this dish. Cauliflower rice makes a great base for any protein and can be used as a low carb substitute for ordinary rice. This is also a great way to get the children eating healthy as they won’t be able to tell the difference, thanks to the delicious chicken flavored with the ginger and garlic.
Chicken Cauliflower “Couscous” Salad Recipe
– Paleo Flourish
Ingredients: chicken breast, olive oil, salt, cauliflower, cucumber, red pepper, lemon juice, parsley, green onions, garlic powder, cumin powder, pepper.
Just like in traditional couscous recipes, the cauliflower takes on the flavors of the seasonings, but does not have the grain content, making this salad a lighter option that will not cause any inflammatory issues. You can experiment with this dish adding in other seasonings, and I like to use lime instead of lemon juice for an even fresher flavor. I also sprinkle some chopped chives on the top for added color.
Paleo Chinese Cauliflower Fried Rice
– Paleo Flourish
Ingredients: head of cauliflower, eggs, carrots, peas, tamari soy sauce, coconut oil, salt.
Fried rice is such a popular dish, but when you are eating paleo, you might avoid it. Why not give this one a try and see how easy it is to make yourself? One of the best ingredients in this recipe is the frozen vegetables. Already cut for you, frozen veg is prepared so quickly that it still retains all of its original goodness, and it also helps you cut down on waste as you only use what you need. The cauliflower has almost the same texture as rice and some people prefer it because it is not so filling.
Paleo Cauliflower Cottage Pie Recipe
– Paleo Flourish
Ingredients: head of cauliflower, ghee, coconut oil, onion, ground beef, carrots, celery, garlic, tomato paste, fresh parsley, salt, pepper.
Remember the comfort food of your younger years? I bet it involved a cottage pie of some sort like mine did! This recipe gives you instructions for a much healthier option, but without losing out on taste. The meat base is much the same as traditional ones, but instead of potato for the topping you are using cauliflower mash. If you like a bit more color on the mash, you can broil it for a few minutes to brown it.
Cauliflower Pizza With Pesto
– Healing Autoimmune
Ingredients: olive oil, basil leaves, garlic, lemon zest and juice, salt, head of cauliflower, arrowroot flour, garlic powder, onion powder, dried oregano, reserved pesto, red onion.
Cauliflower can be such a versatile vegetable and can even be used to make paleo pizza crusts! Instead of the more traditional tomato sauce, this recipe uses pesto as the sauce and then it is topped with sliced red onion. This is a simple dish but full of flavor and the toppings can be varied to suit what you have. The pesto sauce can also be used in different dishes like lettuce wraps or over salad as a dressing.
Paleo Tacos
– The Healthy Foodie
Photo Credit: Sonia from The Healthy Foodie
Ingredients: onion, garlic, himalayan salt, grass fed lean ground beef, black pepper, ground cumin, ground coriander, smoked chipotle powder, onion, water, cauliflower, coconut flour, tapioca flour, eggs, avocado, tomato, black olives, lettuce, paleo mayo, lime wedges.
It can be very disappointing when you eat Mexican and discover that the dish you were looking forward to is so spicy you can’t eat it, so if you need to cool things down a bit why not try making your own amazing paleo tacos! You are in charge of the heat and the fillings, so this could be a great family meal where people can fill their own ‘shells’ with their favorite ingredients.
Chicken Cauliflower Casserole Recipe
– Keto Summit
Ingredients: chicken breasts, cauliflower, broccoli, onion, thyme, parsley, garlic powder, button mushroom, coconut cream, ghee, coconut oil, salt, pepper.
Like a lot of simple recipes, this one does not miss out on flavor! And although this one is dairy-free, you still get a creamy sauce to set off the chicken and vegetables. You can use chicken breast for this dish, but it would also be a good dish to make using leftover turkey from Thanksgiving or Christmas and is a healthy keto and paleo-friendly casserole to enjoy after all the festive food.
Paleo Cauliflower Sides
Creamy Cauliflower Mash
– Paleo Flourish
Ingredients: head of cauliflower, cultured ghee, coconut milk, vanilla extract, chives or scallion, salt.
Here is the perfect creamy yet healthy paleo-friendly mash to serve to family and friends as it can be used in place of mashed potato with any meal. This is ideal for people with blood sugar issues such as diabetics as the mash is very low in carbohydrates. If you are serving this mash with fish, you could chop the scallions and mix through the dish then sprinkle a little dill on the top.
Cauliflower Tabouli (Tabbouleh) Salad Recipe
– Paleo Flourish
Ingredients: cauliflower florets, parsley, mint leaves, cherry tomatoes, lemon, olive oil, salt, pepper.
One of the best things about this dish is that it uses cauliflower florets to give you tabbouleh, which is normally made from grain such as bulgur wheat. The cauliflower gives a similar texture and, just like couscous, it takes on the flavors of the other ingredients, but it is good at avoiding inflammatory issues. This salad makes a lovely side for chicken or pork and can be adjusted to suit your own taste.
Roasted Turmeric Cauliflower
– Paleo Flourish
Ingredients: cauliflower, turmeric, salt, olive oil.
This dish has to be one of the best sides ever! The golden cauliflower florets look so good and can be teamed with even the plainest of mains to brighten up the plate. This is a great way to introduce eating turmeric to doubtful family members, and we all know how good turmeric is for us. Roasted cauliflower can also be used to garnish soups and makes a very appealing low carb side for a dinner party.
Cauliflower White Rice Recipe
– Paleo Flourish
Ingredients: cauliflower, coconut oil, salt.
You know that feeling of bloating you get after a helping of white rice? Then half an hour later you’re hungry again? Well, let me introduce you to cauliflower rice! It has the same texture and can be used in any ‘rice’ dish, but without the health issues. This keto and paleo-friendly recipe introduces the best way to cook what I am sure will become a staple in your household to serve with curries, stews or salads.
Raw Italian Cauliflower Salad Recipe
– Paleo Flourish
Ingredients: cauliflower florets, olive oil, lemon juice, parsley, olives, garlic, salt, pepper.
In the summer time you can find fresh dishes more appealing than cooked ones, so this lovely paleo cauliflower salad would make a wonderful light lunch on a warm day. You have the combination of crunchy cauliflower and soft olive with the freshness of the lemon juice to lift the flavors. You can use cilantro for the garnish if you don’t have parsley.
Fast Curry Cauliflower Rice with Toasted Almonds
– The Natural Nurturer
Ingredients: head of cauliflower, almonds, coconut oil, curry powder, cumin, sea salt, black pepper, lemon juice, chives.
One of the best things about cauliflower rice is that you can make loads from just one head, so these dishes can be great for a large family or if you are cooking on a budget. This curry rice has subtle Indian flavors and would make a great side with curry or other savory dishes. It can also be eaten as it is with a sprinkle of toasted almonds giving you the required protein.
Cauliflower Rice Biryani
– Real Food With Dana
Ingredients: coconut oil, carrots, parsnips, onion, zucchini, head cauliflower, sea salt, garlic, ginger, coconut milk, chicken broth or vegetable, raisins or dates, cloves, cardamom, garam masala, turmeric, curry powder, cumin, white pepper.
Biryani can be an adaptable dish as it can be made with just rice and vegetables, or it can be bulked up by adding your favorite protein source, meat or fish. This paleo recipe uses a lot of traditional Indian spices and this gives the dish an authentic flavor. You can make this vegetarian by using vegetable broth, or you can add in some chicken or shrimp if you prefer
Italian Roasted Cauliflower With Marinara
– Everyday Maven
Ingredients: head cauliflower, olive oil, italian seasoning, sea salt, garlic powder, red pepper flakes, marinara sauce.
If you have cauliflower skeptics in the family, try giving them these amazing crispy cauli bites with a dipping sauce, and I am sure they will be swayed! Roasted cauliflower has a lovely caramelized flavor and goes really well with tomato-based dipping sauces. This dish is great to serve on film nights or as a family snack to enjoy while you are watching the game on television!
Indian Cauliflower Mash
– Paleo Flourish
Ingredients: head of cauliflower, carrots, peas, cumin powder, curry powder, celery seeds, salt, coconut oil.
This gently spiced mash can be served as a side with meat or fish for a really tasty paleo meal, but I also like to serve it as a light lunch dish on its own. It is a cheap dish as you are using frozen vegetables which can be much cheaper than fresh but still retain all their goodness as they are quickly frozen after picking. Turn this into a main meal by adding in some cooked chicken or shrimp.