Cauliflower recipes

A balanced diet depends on introducing different foods, nutritious and natural ingredients to our daily menus. In this sense, a very versatile vegetable that can be used for breakfast, lunch or dinner is cauliflower. 

Belonging to the same family as broccoli, cauliflower is a food with a high content of water, vitamins and minerals, as well as an important source of fiber for our body and digestive system. Among its properties we can mention its content of antioxidants, vitamin C, folic acid, vitamin B, vitamin K and Omega 3. These last two elements contribute to the anti-inflammatory power of cauliflower , being this food beneficial in patients with chronic pain, arthritis or other diseases.

Currently, there are many cauliflower dishes in international cuisine, as the popularity of this vegetable has spread throughout the world. Therefore, cooking cauliflower is not difficult, but many people complain about the particular smell that it gives off during cooking. So, a very effective trick to cook cauliflower without worrying about that smell all over the place is to add a dash of vinegar or a few drops of lemon to the water to make the cauliflower boil. 

Now, if you want to learn how to make cauliflower in various ways so that the whole family will like it, here is a summary of several very simple and delicious recipes in which this vegetable is the protagonist. 

1. Cauliflower with bechamel sauce

For this cauliflower recipe you will need the following ingredients:

  • 2 tablespoons olive oil
  • 1 clove garlic
  • 100 g of smoked bacon
  • 1 medium cauliflower
  • 1 dehydrated chicken bouillon cube
  • Bechamel sauce (as needed)
  • Parsley cut to decorate

To begin with, you can choose to make your bechamel the classic way, using 50g of butter, the same amount of wheat flour and 600ml of milk. Or, also, you can buy the preparations that they sell in the supermarket in envelope presentations to make this basic cream. 

Now, in this baked cauliflower recipe you need to steam the cauliflower initially. To do this, wash the vegetables well and separate them into bouquets, then boil water in a medium pot with a little salt.

If you have a steamer you can use it as usual, to cook the cauliflower until al dente. But, if you don’t have one, you can use a wide metal strainer that will do the same thing, you just have to take care that the water doesn’t touch the strainer. After placing the cauliflower florets, you just have to cover the pot and let it cook for 10 minutes, checking a couple of times so that it does not overcook. 

Meanwhile, you can prepare the pancetta sauce. Place the two tablespoons of oil in a pan and add the crushed garlic to release its aromas. Next, place the bacon cut into strips and cook for a couple of minutes. Next, crumble the dehydrated chicken broth and place it in the sofrito to cook for two more minutes. Finally, remove from heat.

In a tray suitable for the oven, place a layer of bechamel sauce and on it the cauliflower bouquets, add more bechamel sauce and the bacon sauce. You can also add a little grated cheese, the one of your choice: Parmesan, mozzarella or any other, and bake for about 10 minutes at 180°C or until it is completely au gratin. 

For this recipe you don’t need many things, just a couple of utensils and even a mini oven can be used to make cauliflower with bechamel. Although in a variant of this preparation you can skip the oven step, omitting the cheese, just directly serving the cauliflower mixed with the bechamel sauce and the bacon, decorating with hours of parsley. 

2. Green cauliflower rice with vegetables

If you want to reduce your carbohydrate intake , cauliflower is an excellent ally to replace rice and pasta in your meals. In this preparation we suggest you use the green cauliflower that you can get in organic markets, because the reality is that this is the true color of cauliflower. What happens is that the farmers cover the crops while they are growing so that the sun does not activate the chlorophyll levels, maintaining a white color in the vegetables. 

Consequently, when cauliflower is allowed to grow without any obstacles, it will take on its natural color, will have more flavor and vitamin C, the best known example of this species being the Romanesco


  • 1 grated green cauliflower
  • 1 red bell pepper
  • 1 green bell pepper
  • 1 medium onion
  • 1 clove garlic
  • 1 ripe tomato
  • 2 tbsp. Of olive oil
  • 2 tbsp. soy sauce
  • grated fresh ginger

In the preparation of this rice, the cooking time of the cauliflower is short, because grating it favors rapid cooking with the sautéed vegetables. 

So the first step will be to wash the cauliflower well and grate it, leaving it reserved while the other ingredients are prepared. 

The next step is to cut the peppers to the same size, julienne the onion and crush the garlic. Next, heat a pan with the olive oil and add the garlic first. Next, add the onion and stir for a few minutes until it changes color. 

When this happens it’s time to add the peppers and some freshly grated ginger (don’t go overboard with this ingredient, it’s just a touch). Now let the sofrito cook for about 5 minutes. 

After this time, you can add the grated cauliflower to the sautéed vegetables along with the splash of soy sauce. Stir all the ingredients, check the salt level and, if necessary, add a little more soy sauce, letting them cook for two more minutes. 

Finally, you can serve the cauliflower rice and top it with tomato cubes to add a fresh flavor to the preparation. 

3. Baked Battered Cauliflower

This dish is ideal if you have children at home because it is an attractive way to introduce cauliflower into their daily diet, which they will enjoy for its crunchy touch, while knowing that you are not saturating them with fat. 


  • 1 cauliflower
  • 1 cup of milk
  • 2 cups of breadcrumbs
  • 2 medium eggs
  • Oregano
  • Salt and pepper
  • Sesame seeds

To start we are going to need the steamed cauliflower, which you can do as we explained in the first recipe. While the vegetables are cooking, you can prepare the other steps.

In a container place the two beaten eggs with salt and pepper. In another bowl he places the milk and in a third bowl the breadcrumbs. This will be the order to follow for the batter. 

Also prepare the oven at 200 ° C and a tray with waxed paper. Once the cauliflower florets are al dente you must batter them. Start by dipping them in the beaten eggs, then in the milk and finally in the breadcrumbs. 

Distribute the cauliflower on the tray and take it to the oven for approximately 25 minutes or until it is very crispy. At the time of serving the preparation add a little oregano and sesame seeds.

With this type of baked cauliflower recipes you can show your family that you can eat deliciously with this vegetable, without the need for frying or excess fat in the diet. 

4. Cauliflower in tomato sauce

If you don’t know how to prepare cauliflower quickly and deliciously, you can make this recipe, which is ideal for a nutritious and tasty lunch of cauliflower in sauce.


  • 1 cauliflower
  • 1 bell pepper
  • 2 cloves of garlic
  • 1 can of crushed tomatoes
  • Salt and pepper
  • 1 tbsp. of sugar
  • 2 tablespoons olive oil

In a large pot with plenty of water, place a little salt and add the cauliflower to cook for about 10 minutes. 

During this waiting period you can prepare the sauce sauce. Start by heating the two tablespoons of olive oil in a pan and add the crushed garlic cloves. Then add the cut pepper and fry for 3 minutes. 

At this time you can add the contents of the can of tomatoes, salt, pepper and a tablespoon of sugar, stirring all the ingredients, leaving the preparation over medium heat for about 15 minutes. After this time, you can add the cooked cauliflower cut into bouquets to the sauce, mix a little and turn off the heat.

When serving the cauliflower in sauce, add a little Parmesan cheese to accompany some chicken breasts or a meatloaf.

This recipe is very easy to prepare, you only need a few ingredients and in a matter of 30 minutes you will have a delicious meal to share with the whole family.

5. Seasoned cauliflower and hard-boiled egg

For a light dinner, this dish of seasoned cauliflower is an excellent option because it is low in carbohydrates, rich in nutrients, and the hard-boiled egg provides the protein. 


  • 1 medium cauliflower
  • 1 large carrot
  • 1 crushed or powdered garlic
  • Spring onion 
  • 1 teaspoon sweet paprika
  • a pinch of cumin
  • Oregano
  • Fresh parsley
  • Olive oil
  • White wine vinegar
  • Salt and pepper to taste

In this recipe we recommend steaming the cauliflower so that it maintains all its nutrients, as well as a smooth consistency that is pleasant to the palate. To do this, you must wash the vegetables well and cut them into small bouquets. 

You should also peel the carrot and cut it into slices, to cook it together with the steamed cauliflower until they are soft. While the vegetables are cooking, you can prepare the dressing by placing the oil in a frying pan to heat.

Then, you must add the finely chopped garlic or, if you prefer, you can use the garlic powder by mixing it with the paprika and adding them to the oil. As soon as it takes on a little color, you can put out the fire.

To this sauce you must add the dash of wine vinegar, the pinch of cumin, salt and pepper. Now it’s time to drain the cauliflower and carrot, place them in a bowl with the finely chopped spring onion and add the dressing you just prepared. 

Mix everything so that the vegetables are impregnated with the dressing and take it to the fridge to rest for a couple of hours, before serving it. For the final presentation, add the oregano, parsley and hard-boiled egg slices. 

6. Cauliflower pancakes

With this preparation you can present cauliflower in a totally different way, to have a delicious garnish and accompany any meat at lunch and dinner, and it can also be a delicious breakfast. 


  • 1 large cauliflower
  • 2 eggs
  • Salt and pepper to taste
  • garlic powder
  • 150 g of wheat flour
  • Olive oil

In a pot with plenty of water, place the cauliflower, previously washed and cut into bouquets, add a little salt and boil until the vegetables are soft. In this initial step, you can add a splash of vinegar or lemon to the cooking water to counteract the unpleasant smell that the cauliflower gives off while it cooks. 

Once the cauliflower is cooked, separate the florets and drain well. Place them in a large bowl and begin to mash the vegetables until they form a puree. Then, add the eggs and part of the sifted flour to start kneading well. 

When all the ingredients are being integrated, you can add the garlic powder, a little salt and pepper, as well as other spices, if you wish. Now that you have a homogeneous dough, start by forming the pancakes the size of your hand, pass them through a little flour and in a pan with oil place them to fry, a couple of minutes on each side or until they are golden. 

When you remove them from the heat, let them drain on a plate with absorbent paper to avoid excess fat and your cauliflower pancakes will be ready to enjoy. 

These are just a few of the many ways you can prepare cauliflower, from the classic au gratin version to pancakes, options that are ideal for replacing breakfast pancakes and even making repairs for celiacs using coconut flour . In short, there are many recipes in which you can include cauliflower and give it your personal touch, to take advantage of all its benefits. 

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