To be a true low carb or paleo champion, you need to learn how to be a cauliflower ninja. I’m sure you’ve been seeing a lot of cauliflower recipes around the internet lately. It sure is a popular healthy alternative to many of our usual ingredients!

If you’re curious about all the rave surrounding cauliflowers, try any (or all) of these recipes and become a cauliflower ninja as well.

A collage of cauliflower recipes and a cartoon ninja character

Is cauliflower keto?

When you begin to live low carb you really need to learn how to be a cauliflower ninja! Those of us in the low carb and keto world, we have known this forever, but did you know how versatile cauliflower is?

Crikey, you can even make cauliflower bread and cauliflower popcorn!

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And did you know you can replace potatoes, rice and other starchy foods with cauliflower? Even pizza? Just take a look at the nutrition data on rice and cauliflower.

Cauliflower 1 cup serving: 5.3g carbs, 2.5g fibre, 2.4g sugar, Vit A 0.3%, Vit B6 10%, Vit c 77%, calcium 2.2%, iron 2.4%, magnesium 4%
White rice 1 cup cooked : 53.2g carbs, 0.6g fibre, 0.7g sugar, Vit A 0%, Vit B6 15%, Vit C 0%, calcium 0.6%, iron 15%, magnesium 21%
Brown rice 1 cup cooked : 44.8g carbs, 3.5g fibre, 0.7g sugar, Vit A 0%, Vit B6 15%, Vit C 0%, calcium 2%, iron 4.5%, magnesium 21% (% of your daily requirement)

Nutritional values from

Not convinced? Then take a look at these incredible recipes that use cauliflower. Have you leant how to be a cauliflower ninja yet?

The ultimate cauliflower rice is the first recipe most readers try out when going low carb. It’s easy and a great staple in our house.

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cauliflower rice in a white dimpled dish

Cauliflower Pizza by Ditch the Carbs – If you love pizza, but are looking to eat healthier, here’s a tasty alternative for you! This Cauliflower Pizza is as delicious as your regular pizza. I can pinky swear that!

cauliflower pizza baked on a tray

Mashed Cauliflower by Ditch the Carbs – This is the biggest staple in low carb cooking as it makes a fluffy, light and tasty bunch!

A plate of mashed cauliflower on a wooden chopping board and blue cloth

Low Carb Shepherd’s Pie with Cauliflower Mash by Ditch the Carbs – This low carb Shepherd’s Pie is a great winter dish. It’s quick to make too, requiring just 20 minutes of preparation.

Low-carb shepherd's pie with a cheesy cauliflower crust in a blue dish

Basic Cauliflower Fritters by Low Carb Maven – These low carb cauliflower fritters are easy to make and very versatile: think base, snack, or side. They are perfect topped with sour cream and chives or a poached egg and Hollandaise.

A bunch of food on a plate, with Cauliflower and Falafel

Riced Cauliflower Pilaf by Low Carb Maven – This elegant riced cauliflower pilaf is the perfect accompaniment for almost any meal.

cauliflower pilaf in a frying pan

Cauliflower Chocolate Pudding by Low Carb Yum – Have your veggies and dessert at the same time with this cauliflower chocolate pudding!

chocolate cauliflower pudding in a white dish

Cauliflower Mac N Cheese in 4 Minutes by Low Carb Yum – An instant low carb cauliflower mac and cheese recipe that is ready in less than 5 minutes. This quick cauli mac and cheese only requires 3 ingredients!

cauliflower  mac n cheese

Low Carb Cauliflower Hummus by I Breathe I’m Hungry – This delicious cauliflower hummus tastes just as good as the real thing and fits into any eating plan – even the Whole 30!

cauliflower hummus with olive oil drizzled on top

Low Carb Falafel with Tahini Sauce by I Breathe I’m Hungry – Think you can’t eat falafel on a low carb diet? Think again! This cauliflower-based faux-falafel will fool even the most die-hard falafel fans!

Cauliflower falafel with mayonnaise and cherry tomato

Loaded Mashed Cheesy Pancetta Cauliflower by Sugar-Free Mom – You’ll never miss potatoes again with this loaded dish!

Cauliflower mac and cheese with bacon

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Bacon Cheeseburger Cauliflower Casserole by Sugar-Free Mom – All the flavors of a bacon cheeseburger without a bun!

All the flavors of a bacon cheeseburger without a bun!

Cauliflower Poppers by Low-Carb, So Simple! – Bored with those old cauliflower sides? Then give a try to these incredibly tasty 5-ingredient cauliflower poppers and you will be amazed!

A person holding a cauliflower dipping in mayonnaise

Cauliflower Croque Monsieur by All Day I Dream About Food – The French classic sandwich gets a low carb makeover! A grain-free cauliflower crust turns Croque Monsieur into a healthy dinner recipe.

Cauliflower Croque monsieur on a dish

Cauliflower Rice Pilaf by Peace, Low and Low Carb – If you are looking for a healthier alternative to the traditional rice pilaf, this is it. The texture is a bit different, but the flavor is spot on.

A bowl of cauliflower pilaf

Caramelized Onion and Prosciutto Mac and Cheese by Peace, Love and Low Carb – Can’t give up Mac and Cheese? You don’t have to when you go low carb! This dish is a healthy alternative, but delicious nonetheless.

Mac and cheese with cauliflower

Potato Salad… That Isn’t by Healthful Pursuit – Cauliflower is the new faux-tato here.

A bowl of food with rice and broccoli, with Potato and Salad

Cauliflower Chicken Casserole by Drop the Sugar – This amazing recipe is made with riced cauliflower, chicken and cheese. This dish is not just delicious on its own, but ingredients can be easily customised.

Cauliflower chicken casserole in a green bowl

Have you discovered how to be a low carb ninja? What is your go-to cauliflower recipe?

how to be a cauliflower ninja collage with 4 recipes shwon

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  1. Thanks for including a few of my recipes in this great Cauliflower Roundup. Cauliflower is the unsung hero of this lifestyle. Very fun!

  2. Hi Libby I just want to check regarding the sugar you say “Cauliflower 1 cup serving: 2.4g sugar”??? Please tell me this is a error because we live on cauliflower…. I absolutely love all your recipes

    1. Yes it is correct, depending on where you look it ranges (per cup) from 2g-2.5g and fibre is 2.5g. But think of the small amount of sugars that are in cauliflower compared to the nutrition (as it’s a brassica) compared to 26g (- 3.5g fibre) carbs in 1 cup of potatoes. Viva la cauliflower!! And thank you for your lovely comment regarding my recipes, that always makes my day 🙂

      1. Thanks Libby we have not eaten pastas, rice or potatoes over the last 18 months so cauliflower is our everything.
        I will definitely be trying some of those new ideas. 

  3. I just stumbled across your website. How amazing! I have been looking for recipes to help me lose weight and my mom who has diabetes. She is now on a strict low carb diet and this my new friend is going to CHANGE HER LIFE!!! THANK YOU SOOOOOOO MUCH!!! 🙂

    1. Hi Emily, welcome! How fabulous that you have discovered low carb and my website. Eating this way will help you lose weight and help your mother gain excellent blood sugar control. Now get ready to start cooking up a whole new range of low carb, sugar free and grain free recipes. Libby.

  4. Hi Libby,
    I am now totally spoilt for choice. Cauli is absolutely a staple part of any good low carb eating plan. Can’t wait to try this gorgeous array of recipes. Yum!

  5. I have been low carb for almost 2yrs never ate cauliflower till I became low carb. I Love it now! Thanks Libby for all of ur recipes. Karen

  6. I need the potato salad recipe made with cauliflower

  7. Janet Dickson says:

    I’ve always loved cauliflower either cooked (normally steamed) or raw but since being put on a low carb diet by my specialist we have started eating it many ways! I find the price varies so drastically that I like you idea of buying it when it is on sale and freezing it! Do you just cut it up as you say or do you blanch it first? Also do you find it works from frozen in most of the recipes – like the mock potato salad and if so do you defrost it first or use it from frozen in recipes! Thanks for any help you can offer!!!!

    1. I simply cut it onto chunks (raw), place on a baking tray lined with baking paper and freeze. Then I place all the individual chunks into a sealed plastic food bag and use chunks as I need them. Homemade frozen cauliflower works best for mashed cauliflower and the like, as I find it tends to lose it’s structure a little. Some people “rice” the cauliflower then freeze it. I have never tried it but it sounds like a time saver too.

  8. Japes Perrot says:

    The Ninja looks like he has a weenie XD

  9. Donna Wolf says:

    I make hashbrowns using riced cauliflower with chopped onion and green peppper seasoned with salt and pepper fried in coconut oil or olive oil. You can cook it crisp and serve with eggs. Delicious!

  10. I’ve recently lost 50 lbs and I’m sure 49 of that is due to your handy, easy , tasty recipes. I’m very grateful for all your hard work. Thank you.

  11. Myra Billson says:

    Hi Libby, – loving your recipes. Could we have some salad recipes with Cauliflower? It’s been 44 degrees in Melbourne today ( cooking is not a temptation at these temperatures! Love Asian type salads with sesame oil – any ideas?