Low-Carb Cauliflower Recipes
Roasted, mashed, riced, wings'd, gratin-ed — cauliflower in every format that earns its place as the low-carb workhorse.
★ Lunch
LunchGarlic Parmesan “Roasted” Cauliflower
I made this in the air fryer but it can easily be done in the oven.
Amanda SloaneIngredients
- Cauliflower
- 1/2 stick Butter (melted)
- 1 Tb Italian seasoning
- Garlic (minced)
- Onion powder
- Garlic powder
- Paprika
- Sea salt
- Cracked black pepper
- 3/4 cup Parmesan cheese
Instructions
- 1Pre-heat air fryer for 5 mins at 400. Melt butter. Stir in seasonings, garlic and Parmesan.
- 2Toss cauliflower with butter mixture.
- 3Spray air fryer with cooking spray. Cook for 12 minutes or until crispy and golden , turning halfway through.
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Open in Pepper →Why Cauliflower Is the Most Versatile Low-Carb Vegetable
No other vegetable swaps in for rice, mash, pizza crust, wings, and a roasting-pan centerpiece. Cauliflower has carried low-carb cooking on its back for a decade for good reason.
The trick is to commit to the format. Riced cauliflower needs to be cooked dry; roasted needs charred edges; mash needs to be drained. Get the technique right and it stops feeling like a compromise.
Home cooks on Pepper consistently return to these low-carb cauliflower recipes, proving just how versatile and delicious this humble vegetable can be when it's the answer to healthy eating.
Quick Tips
- 1
Salt before, not during
Salt pulls water out. Salt first, let it sit 5 minutes, then squeeze before cooking — the difference between soggy and crispy.
- 2
Roast at 425°F
Lower and it steams. Higher and the seasoning burns before the inside cooks.
- 3
Mash needs to drain
Steam, drain in a colander 5 minutes, then mash. Watery cauliflower mash is the cardinal sin.
- 4
Cheese binds the crust
Cauliflower pizza crust falls apart without parmesan or mozzarella as the binder. Don't skip it.
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