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Cauliflower: The Carb Replacer

Enjoy Your Favorite Meals Guilt Free

By Elaine GallagherPublished 2 years ago 4 min read
Cauliflower: The Carb Replacer
Photo by Karolina Kołodziejczak on Unsplash

Cauliflower was the dreaded vegetable when I was growing up. I never asked for it and hoped that it would never be served. Just so bland and boring.

Who would have thought that years later people are using cauliflower to replace carbohydrates in their diet. Who would have thought it would be so delicious. I have been using cauliflower recipes for years and people just keep creating more and more.

I love using cauliflower as my “carb” of choice on my diet. You can use it as a rice, a mashed potato and if you are really creative, you can bake breads or make a pizza crust with cauliflower. Some of my favorite recipes so far:

Cauliflower Mashed Potatoes with Garlic






Garlic (You can use sour cream or even plain Greek yogurt instead of ricotta – less fattening options.)

Cut up a big head of cauliflower (or cheat and buy the pre-chopped or frozen chopped one in your produce or freezer aisles). If you use raw cauliflower cook pieces in salted water until tender (about 10 minutes). Drain and spread onto a paper lined baking sheet so that they soak up as much of the moisture as possible. Then, mix in food processor or blender with ricotta, butter and roasted garlic. Serve with chives on top. I sometimes add a little extra garlic powder and paprika for added taste. You can reheat this as well.

By Megumi Nachev on Unsplash

Cauliflower Rice Broccoli Risotto

Please note you can substitute a different vegetable for broccoli.


. 1 cauliflower

. 1 head broccoli

. 2 tablespoons cream

. 1/2 cup grated parmesan cheese

. 2 onions finely chopped

. 2 tablespoons butter

. 1/2 cup vegetable stock

. salt and pepper to taste

Make rice out of the cauliflower (or purchase already riced- my personal preference) and rice the broccoli by grating it or put in food processor or blender. I noticed on my last shopping trip that most vegetables are sold riced so go for it. Less blender mess to buy the riced broccoli (or whatever vegetable you choose). You choose the second vegetable for this dish if broccoli is not your preferred option.

1. Heat butter in large saucepan on medium heat.

2. Saute the onions for two minutes or so until soft.

3. Add cauliflower and broccoli and cook for another 2-3 minutes.

4. Add the vegetable stock, cover and cook for 10 minutes

5. Add cream and parmesan cheese.

6. Season with salt and pepper to taste.

By Christopher Alvarenga on Unsplash

Cauliflower Pizza Crust

This is not as difficult to make as it sounds. I have ordered pizza from my favorite pizzeria on cauliflower crust so I am addicted. All toppings are great with cauliflower pizza.


1 head of cauliflower or a bag of frozen riced cauliflower

dried basil

dried oregano

garlic powder

1/3 cup parmesan cheese

1/3 cup shredded mozzarella cheese

1 egg

pizza sauce and toppings (so many to choose from)

Preheat oven to 450 degrees

Place parchment paper on a cookie sheet and spray with non-stick butter spray.

Cut off the florets of the cauliflower if you don’t use the bag of pre-riced cauliflower. Place florets in food processor and rice it.

Place cauliflower in microwave in microwave safe bowl for 4 minutes. Pour it out on a kitchen towel and wring water out of it. The more water you get rid of, the better.

Mix in a bowl with all the other ingredients. Roll into a ball. Place on the parchment paper and flatten it out to a pizza shape.

Place the cookie sheet in the oven and bake until the edges start to get golden brown (about 15 minutes). Flip over and bake a few more minutes.

Remove and let it cool for a few minutes. Then, put your favorite pizza toppings on and cook at 350 degrees for 5 minutes or until cheese is melting and it is browning. A pizza stone does work best for extra crispiness.

By Randy Fath on Unsplash

Enjoy these recipes and let me know if you have others to share!!!!! I am a big Pinterest fan and have a whole board on Cauliflower Recipes. Find me on Pinterest: Elly Elementary.

Please visit my blog https://egallagher713.wordpress.com.

If you enjoyed this article, please share it with a friend who may enjoy it as well. Please share on your social media.


About the Creator

Elaine Gallagher

I am an elementary educator and freelance writer. I enjoy writing about education, health and fitness and every day life issues. You can find my writing at egallagher.contently.com and my blog, Just Me, https://egallagher713.wordpress.com

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