35 Must-Try Cauliflower Recipes

If you’re looking for a versatile, plant-based go-to, cauliflower recipes are one to try. This humble veggie has taken the food world by storm, subbing in for everything from wings and rice to sauces and soups. Whether you’re a vegan or vegetarian, or simply need more vegetables in your diet, cauliflower is a flexible ingredient.

The mild flavor and hearty texture of cauliflower make it great for roasting, blending, baking and even mashing. From comfort foods to quick weeknight dinners, this list of 35 easy cauliflower recipes shows just how many ways you can use and enjoy it. 

1. Cauliflower popcorn

Category: Snacks and appetizers

Consider cauliflower popcorn for a unique alternative to the traditional snack. Just toss bite-sized florets in olive oil, garlic powder, paprika, salt and pepper, then roast until golden and crisp. Popping with flavor, you can enjoy these mini florets free of kernels.

Cauliflower popcorn is also a simple, creative way to get kids excited about vegetables. Serve it during movie night or pack it in lunchboxes for an on-the-go, low-calorie meal.

2. Cauliflower wings with sweet chili sauce

Category: Snacks and appetizers

Roasted cauliflower wings with sweet chili sauce offer a savory twist on a snack-time favorite. The cauliflower florets are coated in a seasoned batter, baked until crispy, then tossed with a tangy glaze for a yummy bite. These wings are a great option for after-school or Super Bowl snacks.

3. Baked cauliflower nuggets

Category: Snacks and appetizers

If you want a kid-friendly option that’s packed with flavor, baked cauliflower nuggets are easy to prep. Just coat the florets in a simple breadcrumb mixture, then bake until crispy on the outside and tender on the inside. Serve them alone as a snack or paired with dipping sauce for a quick meal.

4. Cauliflower salad with tangy mustard vinaigrette

Category: Side dishes

This refreshing cauliflower salad features crisp florets tossed with juicy cherry tomatoes and creamy avocado. The tangy vinaigrette drizzle — made from Dijon mustard, olive oil, apple cider vinegar and a hint of honey — adds a nice tangy kick to every bite.

The salad is easy to prep ahead, perfect for a vibrant side dish or light lunch when you’re craving crunchy veggies. 

5. Air fryer cauliflower

Category: Snacks and appetizers

Try air-frying cauliflower for a quick, hands-off way to get crispy, flavorful florets. Tossed in a simple mix of olive oil and spices, the cauliflower cooks up with golden edges and a tender center in just 15 minutes. 

This recipe works well as a snack or side dish for a larger meal. It’s the perfect go-to on busy days when you want something quick and healthy without turning on the oven.

6. Baked buffalo cauliflower bites with ranch dip

Category: Snacks and appetizers

Baked buffalo cauliflower bites with ranch dip are a spicy, satisfying alternative to traditional wings. The cauliflower florets are coated in a light batter, baked until crispy, then tossed in buffalo sauce for a kick of heat. You can serve it with a cool ranch dip for a group snack or an easy meatless entrée.

7. Gobi manchurian

Category: Snacks and appetizers

Gobi Manchurian is a crispy cauliflower dish tossed in a flavorful sauce made with garlic, ginger, soy and chili. The cauliflower is battered, fried and then coated in a sweet, tangy sauce that clings to every bite. This dish works well as a snack, appetizer or main served with rice or noodles. 

8. Buffalo cauliflower pizza with vegan ranch drizzle

Category: Entrées

This buffalo cauliflower pizza swaps out traditional pizza toppings with cauliflower florets tossed in spicy buffalo sauce. The dairy-free ranch drizzle adds a cool balance to the tangy heat. If you choose a cauliflower crust base, it’s a playful, vegan twist that’s perfect for family dinners or a shareable game night dish.

9. Kung Pao cauliflower

Category: Snacks and appetizers

Kung pao cauliflower is a sheet-pan recipe that turns roasted cauliflower into a bold takeout-style dish at home. The florets roast until crisp, then are tossed in a homemade sauce with soy, garlic, ginger and other spices for a sweet and tangy flavor. 

It’s a great vegan twist to the chicken version if you prefer a similar meatless alternative. Serve it over rice for dinner or enjoy it on its own as a flavorful snack. 

10. Korean fried cauliflower

Category: Snacks and appetizers

This fried cauliflower brings all the bold, spicy and sweet flavors of Korean takeout to your dining table. Bite-sized cauliflower florets are coated in a crisp, light batter and deep-fried until golden and crunchy. Then, the cauliflower is tossed in a sticky, sweet sauce made from gochujang for a kick of spice.

It’s a fun snack or meal that pairs well with rice or noodles. Give this recipe a try if you’re looking for an easy way to elevate cauliflower.

11. Spicy turmeric cauliflower

Category: Side dishes

Spicy turmeric cauliflower is a bold, vibrant dish that pairs well with grains, proteins or salads. Just toss cauliflower florets with turmeric, cayenne and other warming spices, then roast until tender with crisp edges. It’s a simple way to add variety to weekly meals.

12. Cauliflower tomato spinach alfredo pasta

Category: Entrées

This recipe mixes cauliflower into a creamy, dairy-free alfredo sauce that coats every bite. Consider this cauliflower tomato spinach alfredo as a hearty go-to for weeknight dinners. With tender pasta, sautéed spinach and tomatoes, it’s a clever way to add veggies to your meals without sacrificing flavor. 

13. Roasted garlic Parmesan cauliflower

Category: Side dishes

This recipe brings out cauliflower’s subtle flavor with a touch of garlic and Parmesan. Toss bite-sized florets in olive oil, minced garlic, salt and pepper, then roast until tender-crisp. Top it with a generous amount of grated Parmesan, and you have a nice side dish or snack.

Roasted garlic Parmesan cauliflower is easy to prepare and reheat for a next-day bite. To make it vegan, just swap out the Parmesan with a plant-based cheese. 

14. Garlic herb cauliflower rice

Category: Side dishes

Garlic herb cauliflower rice is another rice alternative that shows its versatility. This dish is sautéed with garlic, shallots and a mix of fresh herbs like parsley and basil. Just give it a squeeze of lemon juice or a touch of butter for a nice burst of flavor.

You can pair this recipe with protein like grilled chicken, or keep it as is for a satisfying vegetarian dish. 

15. Mashed cauliflower

Category: Side dishes

Mashed cauliflower is a creative twist on traditional mashed potatoes, offering the same comfort without the starch. In a food processor, simply blend cauliflower florets into a creamy mash with garlic, a splash of milk or cream, butter and a dash of herbs.

Like mashed potatoes, this vegetarian side dish can complement a protein-heavy entrée at family dinners. 

16. Pasta with cauliflower, bacon and sage

Category: Entrées

If you’re a fan of bold flavors, pasta with cauliflower, bacon and sage is a simple yet satisfying dish. The roasted cauliflower pairs well with crispy bacon and fragrant sage, all tossed with pasta for a quick, delicious dinner. It’s a great option for busy nights when you want something hearty with vegetables. 

17. Broccoli cauliflower

Category: Side dishes

This broccoli-cauliflower dish is simply steamed florets of both vegetables for a soft, warm side. With garlic and a touch of butter or olive oil, this tasty dish pairs well with main entrées like roasted chicken or tofu. It’s also an easy go-to idea for meal planning. 

18. Roasted Parmesan cauliflower with pancetta

Category: Side dishes

Roasted Parmesan cauliflower with pancetta is a simple yet tasty dish that works as a side or light main. Toss cauliflower florets with olive oil, garlic and Parmesan, then roast until golden and crisp. Pancetta adds a savory crunch. 

One great thing about this recipe is that it comes together on a single sheet pan, making cleanup quick. It’s a no-fuss option that works well for busy nights. 

19. Keto pizza with cauliflower crust

Category: Entrées

Cauliflower crust pizza is a low-carb alternative to traditional wheat crust, great for dietary restrictions such as keto. It starts with finely grated cauliflower that’s dried, then mixed with egg and seasonings to form a firm crust base. 

Like regular pizza, you can top the cauliflower crust with tomato sauce, cheese and other toppings you like. Choose this keto meal prep idea to enjoy your favorite comfort food without the carbs.

20. Cauliflower gnocchi

Category: Entrées

Cauliflower gnocchi is a lighter take on the classic comfort food, made by blending steamed cauliflower with flour to form soft dumplings. Once shaped and boiled, they’re lightly pan-seared for a crisp bite. Easy to customize, you can serve the gnocchi with marinara, pesto or a simple butter sauce.

21. Roasted cauliflower with sweet chermoula and yogurt

Category: Entrées

This dish features roasted cauliflower florets dressed with sweet chermoula — a tasty blend of citrus and warm spices. A creamy yogurt coats the cauliflower, creating a fresh, tangy flavor in every bite. You can enjoy it with a protein or as the colorful entrée of a Mediterranean-inspired meal.

22. Cheesy broccoli cauliflower rice casserole

Category: Entrées

This casserole combines steamed cauliflower and broccoli with cooked rice, all mixed into a creamy blend of milk, cheese and seasonings. Everything bakes together until hot and bubbly. It’s a simple yet filling dish the whole family can enjoy, but you can also add shredded chicken or chickpeas for extra protein.

23. Crisp tofu katsu with lemon tahini sauce

Category: Entrées

Consider this Japanese-inspired dish if you’re looking for a plant-based option with a nice crunch. Cauliflower and quinoa serve as the tasty base, paired with crispy panko-coated tofu and a creamy lemon tahini drizzle that ties it all together.

24. Three cheese cauliflower casserole

Category: Entrées

Another cauliflower casserole idea to try is this three cheese twist. It starts with medium-sized cauliflower florets dipped in heavy cream and layered with a trio of melty cheeses. Baked until the edges are golden brown, this creamy, flavorful meal works as an entrée or side dish for the whole family.

25. Cauliflower piccata

Category: Entrées

Cauliflower piccata is a plant-forward take on the classic dish, using thick cauliflower pieces as the base. Roasted until golden, the cauliflower is topped with a bright, lemony caper sauce for a nice, tangy bite. It’s a simple way to bring bold flavor using everyday staples. 

26. Cauliflower shawarma with spicy tahini

Category: Entrées

Cauliflower shawarma with spicy tahini is a bold, plant-based dish packed with flavor and texture. Roasted cauliflower is coated in a warm blend of spices, then served in a pita or bowl and topped with creamy tahini sauce. 

This recipe is easy to build with fresh toppings like greens, cucumbers or tomatoes. It’s also a flexible option for lunch or dinner. 

27. Buffalo cauliflower tacos

Category: Entrées

Cauliflower tacos are a fun, hands-on meal that’s easy to customize and quick to prepare. Just roast the cauliflower and toss it in buffalo sauce, then tuck it into warm tortillas with crisp veggies and a creamy ranch-style drizzle.

The buffalo-coated cauliflower brings a bold flavor and texture to tacos. It’s a great way to serve a meatless meal on taco Tuesdays that still feels familiar.

28. Cauliflower tikka masala

Category: Entrées

Cauliflower tikka masala is a rich, Indian-inspired dish that features roasted cauliflower in a creamy, spiced tomato sauce. Season the cauliflower and bake until golden, then simmer it in a savory blend of garlic, ginger and warm spices.

This recipe offers a plant-based alternative to the traditional version and pairs well with rice or flatbread. It’s a great way to make a restaurant-style dish at home with simple steps and pantry staples.

29. Aloo gobi

Category: Entrées

Aloo gobi is a classic Indian dish made with tender cauliflower and potatoes simmered in a spiced tomato onion sauce. The cauliflower absorbs the flavors of turmeric, cumin and coriander, creating a warm and delicious meal.

It’s a versatile recipe that can be served with rice, flatbread or on its own. With minimal prep, aloo gobi is a great way to enjoy a veggie-packed dish for lunch or dinner.

30. Cauliflower and chickpea curry

Category: Entrées

Cauliflower and chickpea curry is a hearty, one-pot meal that’s full of flavor and easy to prepare. The florets simmer with chickpeas in a rich coconut tomato sauce spiced with garlic, ginger and curry powder. Served over rice, this Indian-inspired dish is a simple way to enjoy a filling plant-based meal.

31. Vegetable paella with chorizo and cauliflower

Category: Entrées

If you’re looking for a one-pan meal, this recipe brings together smoky, savory flavors with plenty of colorful vegetables. The cauliflower is chopped into small florets and cooked with bell peppers, tomatoes and rice. Soaking up the bold spices and rich broth, it’s a simple way to enjoy classic-style paella at home.

32. Afghan cauliflower curry

Category: Entrées

Afghan cauliflower curry, or gulpea korma, is another one-pot dish where cauliflower simmers in a tomato-based sauce with onions, garlic and warm spices. The cauliflower becomes tender while soaking up the bold, spicy flavors. It’s a simple recipe to serve over rice or with flatbread for a filling, veggie-packed meal.

33. Cauliflower fried rice

Category: Entrées

This cauliflower meal swaps traditional fried rice with finely grated cauliflower to give you stir-fried flavors with a lighter twist. Just toss the cauliflower rice in a hot skillet with garlic, onions and crunchy veggies, then season with soy or tamari.

Cauliflower fried rice is a quick, veggie-packed option if you’re trying to avoid grains. It’s also easy to customize with your favorite add-ins, like tofu or egg.

34. Cauliflower stuffed flatbread

Category: Entrées

Cauliflower-stuffed flatbread — also known as gobi paratha — is an Indian-inspired meal that combines dough pockets with cauliflower filling. You grate cauliflower, mix it with warm spices like cumin and ginger, stuff it into whole wheat dough and pan-fry it until golden and crisp.

Serve this unique, handheld meal with yogurt or chutney for dipping, or enjoy it solo. It’s great as a veggie-packed breakfast, lunch or dinner.

35. Cauliflower soup

Category: Entrées

Cauliflower soup is a cozy, comforting meal that blends roasted florets, garlic, sautéed onion, broth and cheddar into a smooth, creamy texture. It’s easy to make and pairs well with toasted bread or croutons. You only need simple ingredients to make this wholesome soup for lunch or dinner. 

Cooking with cauliflower FAQ

First time cooking with cauliflower? Find answers to your most common cauliflower recipe questions.

What is the best way to cook cauliflower?

The best way to cook cauliflower depends on your preferences and how you’ll be using the cauliflower in your recipe. For example, steaming it is more ideal if you’re blending it into creamy soup or smooth sauce. However, air-frying works better for a crispier dish, like cauliflower wings.

What is the healthiest way to eat cauliflower?

Steaming cauliflower is generally the healthiest way to cook it. This method may help preserve nutrients like vitamin C and folate. Boiling may do the opposite, since the nutrients are water-soluble. 

Do you need to wash cauliflower?

Yes, you should always wash cauliflower and any other vegetable before cooking it. Washing removes dirt and potential bacteria on the surface that can make you sick.

Why do you soak cauliflower before cooking?

Soaking cauliflower helps draw out any dirt or insects hidden in the florets. Try soaking florets in a saltwater solution for up to 30 minutes to remove them.

How can you check if cauliflower has gone bad?

Two reliable ways to check if cauliflower has gone bad are by its appearance and smell. Pale brown spots are OK, as cauliflower naturally oxidizes from air and light exposure, like an apple. The darker spots and a bad odor are strong indicators.

Get your ingredients for tasty cauliflower recipes from Instacart

From crispy cauliflower wings to savory, low-calorie soups, these cauliflower recipes make it easy to incorporate more vegetables into your meals. Whether you’re cooking for your family or planning a quick lunch, cauliflower’s versatility makes it a go-to ingredient for nearly any dish. 

Is your week too busy for a grocery run? Skip long trips to the store and get everything you need delivered right to your door. With Instacart, you can easily find and order fresh cauliflower and all your other ingredients in one place.