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Healthy Cauliflower Recipes for Dinner Tonight
Published Monday Oct 01, 2018 by Erica Fowler

Healthy Cauliflower Recipes for Dinner Tonight


Wondering what the hype with cauliflower is all about? High in fiber and a good source of antioxidants, this trendy veggie is so much more than just a side dish. Whether you grate it, grill it, roast it, steam it, or eat it like rice, here are some plant-based recipes for the cauliflower lover in all of us. 


Cauliflower Spicy Wings

Smokey and Spicy Cauliflower Wings


- 3 tablespoon of gluten-free flour
- 2 tablespoons of olive oil
- 1 tablespoon of tahini
- 1 teaspoon of maple syrup
- ½ teaspoon of chili powder
- ¼ teaspoon of smoked paprika
- ¼ teaspoon of apple cider vinegar
- Dash of cayenne pepper
- Dash of pink salt and pepper
- Dash of hot sauce
Homemade vegan parmesan
- 3 tablespoons of warm water
- 1 head of cauliflower


- Preheat the oven to 350 degrees and line a baking sheet with parchment paper.
- Wash cauliflower and cut away the green leaves.
- Dice the cauliflower into floret chunks for the ‘wings”.
- In a mixing bowl add the tahini, maple syrup, GF flour, olive oil, salt and pepper, cayenne, apple cider vinegar, chili powder, and a bit of warm water, dash of hot sauce.
- Stir into a thick paste.
- Take the cauliflower florets and roll them into the mixture until they are fully coated and line them on the baking sheet.
- Bake for 25-35 minutes or until the cauliflower is tender.
- Once tender, take out of the oven and serve on a dish garnished with kale or parsley and a dust of homemade parmesan and enjoy!

Cauliflower Rice Curry
Anti-inflammatory Healing Cauliflower Rice Curry 



- 1 tablespoon of coconut oil
- 1 diced up onion
- 2 teaspoons of turmeric
- 1 Anaheim pepper
- ¼ teaspoon of pink salt
- Dash of pepper
- ¼ cup of canned coconut milk
- 1 inch of minced ginger root
- 2-3 cloves of minced garlic
- 2 tablespoons of curry powder
- ¼ teaspoon of garlic powder
- ¼ teaspoon of yellow mustard powder
- ¼ teaspoon of coconut sugar
- 3 limes
- 1 head of cauliflower


- Wash and cut green leaves off of the cauliflower.
- Place pieces of the cauliflower in the food processor and pulse until it becomes cauliflower rice.
- In a warm skillet place coconut oil and diced onion.
- Stir until fragrant.
- Mix in turmeric and add minced garlic and ginger and stir.
- Add pink salt and pepper and stir for about one minute.
- Add in diced Anaheim pepper and mix until it becomes tender.
- Add coconut milk, curry, garlic powder, coconut sugar, and yellow mustard powder.
- Mix until cooked to desired consistency, taste and adjust seasoning (more salt, pepper, garlic, etc.) squeeze of lime.
- Enjoy with warm pita bread!


Cauliflower pizza crust
Cauliflower Pizza Crust (Mini Pizzas)



- ¼ teaspoon of pink salt
- 3 tablespoons of vegan parmesan
- Flax egg (1 tablespoon of flax meal and 4 tablespoons of water)
- 1 teaspoon of dried oregano
- 1 tablespoon of arrowroot powder
- 1 tablespoon of finely chopped basil plus more for topping
- Homemade basil pesto or jar of marinara sauce
- Sliced red bell pepper
- Sliced mushrooms
- Sliced red onion
- Cherry tomatoes
- Olives
- 1 head of cauliflower



- Preheat the oven to 350 degrees.
- Wash and cut green leaves off of the cauliflower.
- Place pieces of the cauliflower in the food processor and pulse until it becomes cauliflower rice.
- Bring a pot to boil and add cauliflower rice and let it simmer for 5 minutes.
- Combine ingredients for your flax egg and set aside for five or so minutes to thicken.
- Remove from heat and use a fine strainer to strain the rice and let cool.
- Once cool, take a nut milk bag and strain all the water out of the rice (an important step to get it as dry as possible).
- While the cauliflower rice is cooking, warm a skillet and add sliced onion, sliced bell pepper, and mushrooms. Sauté them enough to be cooked since they won’t be in the oven long.
- Once the cauliflower is dry, place in a large mixing bowl and add in salt, vegan parmesan, flax egg, arrowroot flour, chopped basil, and dried oregano. Mix all ingredients into a dough.
- Line parchment paper on a baking sheet and sprinkle gluten-free flour on the paper to avoid dough sticking.
- Take a section of the dough and flatten it into a circle shape and line it on the baking tray, continue making little pizzas until you are out of dough.
- Bake at 350 degrees for 30 or so minutes and then flip the mini pizza crusts over and bake another 10 or so until firmer.
- Add a light spread of marinara sauce, or homemade pesto, and veggies, vegan parmesan cheese, sliced cherry tomatoes, and rebake for another 10 minutes.
- Take out and top with fresh basil–enjoy!


Cauliflower Alfredo
Cauliflower Alfredo



- ½ tablespoon of olive oil or coconut oil
- 3 cloves of minced garlic
- ½ a yellow onion
- ½ cup of unsweetened almond milk or coconut milk
- ¼ cup of nutritional yeast
- 1 tablespoon of lime juice
- ½ teaspoon of red pepper flakes
- Pink salt and pepper
- Smoked paprika
- Parsley diced
- Fettuccine noodles
- 1 head of cauliflower


- Bring a pot to boil and add in chopped cauliflower florets (7-10 minutes until tender). Drain water.
- Bring another pot to boil and begin cooking the noodles for the dish.
- In a medium heated saucepan, add olive oil and the diced yellow onion, sauté until fragrant.
- Add minced garlic and sauté for 3-4 minutes until fragrant (without burning).
- Add cauliflower florets, onions and garlic, nut milk, nutritional yeast, red pepper flakes, salt and pepper all to a blender and blend until creamy. Taste and adjust flavor as necessary.
- Top over cooked noodles with minced parsley!

Erica Fowler
Written by
Erica Fowler
Contributor | Holistic Nutritionist
About the author
With a heart-filled passion for holistic living and people, Erica spends most her time in Southern California along the salty coast when she’s not traveling. Focused on helping her clients find a natural balance, Erica encourages them to thrive through delicious, simple recipes and healthy habits.