Are you looking for a quick and delicious way to get your daily dose of veggies? Look no further! Cauliflower is a versatile ingredient that can be used in a wide variety of dishes, from savory main courses to comforting side dishes. And with its mild flavor and ability to absorb flavors easily, it’s the perfect canvas for experimenting with new seasonings and ingredients.
In this article, we’ll explore 20 delicious quick cauliflower recipes that are perfect for busy nights when you want to get a healthy meal on the table fast. From classic comfort foods like mac and cheese to international-inspired dishes like curry and tacos, there’s something for everyone in this collection of tasty and easy-to-make cauliflower recipes.
Whether you’re a vegetarian or just looking for some inspiration for your next meal, these quick cauliflower recipes are sure to become a staple in your kitchen.
Garlic Parmesan Roasted Cauliflower
Elevate your veggie game with this simple and flavorful recipe that combines the pungency of garlic with the creaminess of parmesan cheese. Perfect for a weeknight dinner or as a side dish for special occasions.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 cloves of garlic, minced
– 1/4 cup grated Parmesan cheese
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss cauliflower florets with minced garlic, salt, and pepper until evenly coated.
3. Drizzle olive oil over the cauliflower mixture and toss to combine.
4. Spread the cauliflower mixture in a single layer on a baking sheet lined with parchment paper.
5. Roast in the preheated oven for 20-25 minutes or until tender and caramelized.
6. Remove from the oven and sprinkle Parmesan cheese evenly over the top.
7. Return to the oven for an additional 2-3 minutes, or until cheese is melted and bubbly.
Cooking Time: 22-28 minutes
Quick Cauliflower Fried Rice
Transform leftover rice into a delicious and healthy meal with this easy recipe. This cauliflower fried rice is perfect for a quick weeknight dinner or a satisfying lunch.
Ingredients:
– 2 cups cooked rice (preferably day-old)
– 1 head of cauliflower, broken into florets
– 1 tablespoon vegetable oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
– 2 green onions, chopped (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the cauliflower and cook until tender, about 3-4 minutes.
3. Push the cauliflower to one side of the pan. Crack in an egg and scramble it until cooked through.
4. Mix the egg with the cauliflower.
5. Add the diced onion and minced garlic to the pan and stir-fry until the onion is translucent.
6. Stir in the cooked rice, soy sauce, salt, and pepper. Cook for about 2 minutes, breaking up any clumps with a spatula.
7. Taste and adjust seasoning as needed.
8. Garnish with chopped green onions, if desired.
Cooking Time: 15-20 minutes
Spicy Buffalo Cauliflower Bites
Elevate your snack game with these crispy, spicy, and addictive cauliflower bites! Perfect for a quick appetizer or as a crunchy accompaniment to your favorite dip.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1/2 cup Frank’s RedHot sauce
– 1 tablespoon butter
– 1 teaspoon garlic powder
– Salt and pepper to taste
– 1 cup panko breadcrumbs
– 1 egg, beaten (for egg wash)
Instructions:
1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a large bowl, toss cauliflower florets with Frank’s RedHot sauce until well coated.
3. In a separate bowl, mix together butter, garlic powder, salt, and pepper. Add the mixture to the cauliflower and toss until evenly distributed.
4. Dip each cauliflower piece into the beaten egg, then roll in panko breadcrumbs to coat.
5. Place the breaded cauliflower on the prepared baking sheet in a single layer. Drizzle with any remaining buffalo sauce (if desired).
6. Bake for 20-25 minutes or until golden brown and crispy.
Cooking Time: 20-25 minutes
Easy Cauliflower Mac and Cheese
Easy Cauliflower Mac and Cheese Recipe
A comforting twist on a classic comfort food, this recipe adds nutritious cauliflower to a creamy macaroni and cheese dish.
Ingredients:
– 8 oz macaroni
– 1 head of cauliflower, broken into florets
– 2 cups grated cheddar cheese
– 1/2 cup grated Parmesan cheese
– 1/4 cup unsalted butter
– 1/2 cup all-purpose flour
– 1 cup whole milk
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook macaroni according to package instructions until al dente. Drain and set aside.
3. In a large skillet, melt butter over medium heat. Add cauliflower and cook until tender, about 5-7 minutes.
4. In a separate pot, whisk together flour and milk until smooth. Bring to a simmer over medium heat, then reduce heat and let cook for 2-3 minutes or until thickened.
5. Remove from heat and stir in cheddar and Parmesan cheese until melted and smooth. Season with salt and pepper.
6. Combine cooked macaroni, cauliflower, and cheese sauce. Transfer mixture to a baking dish and top with additional grated cheese if desired.
7. Bake for 20-25 minutes or until golden brown.
Cooking Time: 30-35 minutes
Cauliflower and Chickpea Curry
This flavorful and healthy curry is a great way to enjoy the nutritious benefits of cauliflower and chickpeas, with the warmth of Indian spices.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 medium onions, chopped
– 2 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1/4 teaspoon cayenne pepper
– 1 can coconut milk (14 oz)
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. Heat oil in a large skillet over medium-high heat.
2. Add onions and cook until they start to brown, about 5 minutes.
3. Add garlic, curry powder, cumin, turmeric, and cayenne pepper. Cook for 1 minute, stirring constantly.
4. Add cauliflower and chickpeas. Stir to combine.
5. Pour in coconut milk and season with salt and pepper.
6. Reduce heat to low and simmer, covered, for 20-25 minutes or until the cauliflower is tender.
7. Garnish with cilantro leaves, if desired.
Cooking Time: 25-30 minutes
Quick Cauliflower Soup with Crispy Bacon
This creamy soup is a perfect solution for a weeknight dinner that’s both comforting and healthy. With the added crunch of crispy bacon, you’ll be in for a treat!
Ingredients:
– 1 head of cauliflower, broken into florets
– 4 cups chicken broth
– 2 tablespoons butter
– 6 slices of bacon, diced
– 1 onion, chopped
– 1 teaspoon garlic powder
– Salt and pepper, to taste
– Optional: 1/2 cup heavy cream or half-and-half (for an extra creamy soup)
Instructions:
1. In a large pot, cook the diced bacon over medium heat until crispy. Remove from heat and set aside.
2. Add butter to the same pot and sauté chopped onion until softened.
3. Add cauliflower florets, chicken broth, garlic powder, salt, and pepper to the pot. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until the cauliflower is tender.
4. Use an immersion blender (or transfer soup to a blender in batches) to puree the soup until smooth.
5. Stir in cooked bacon and add heavy cream or half-and-half if desired.
6. Serve hot and enjoy!
Cooking Time: 25-30 minutes
Lemon Herb Cauliflower Steaks
Add a burst of citrusy flavor to your cauliflower with this simple and delicious recipe.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– 1 tablespoon chopped fresh parsley
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into thick “steaks” about 1-2 inches (2.5-5 cm) wide.
3. In a large bowl, whisk together olive oil, garlic, lemon juice, parsley, salt, and pepper. Add the cauliflower steaks and toss to coat evenly.
4. Line a baking sheet with parchment paper and arrange the cauliflower steaks in a single layer. Roast for 20-25 minutes or until tender and caramelized.
Cooking Time: 20-25 minutes
Cauliflower Tacos with Avocado Crema
Transform your tacos into a healthy haven with this vibrant and flavorful recipe! Cauliflower takes center stage, paired with creamy avocado crema and crispy tortillas.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– 1 teaspoon cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– 4 corn tortillas
– Avocado Crema (see below)
– Optional toppings: shredded lettuce, diced tomatoes, pickled red onions
Avocado Crema:
– 3 ripe avocados, mashed
– 1 lime, juiced
– 1/2 teaspoon salt
– 1 tablespoon chopped fresh cilantro
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower with olive oil, onion, jalapeño, cumin, smoked paprika, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. Warm tortillas by wrapping them in a damp paper towel and microwaving for 30 seconds.
4. Assemble tacos by spooning roasted cauliflower onto tortillas and topping with Avocado Crema.
5. Garnish with desired toppings, if using.
Cook Time: 25 minutes
Cheesy Cauliflower Tots
Get ready to delight your taste buds with this crispy and creamy twist on traditional cauliflower tots!
Ingredients:
• 1 head of cauliflower, broken into florets
• 1/2 cup grated cheddar cheese
• 1/4 cup whole wheat breadcrumbs
• 1/4 cup panko breadcrumbs
• 1 tablespoon olive oil
• Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower florets and pat dry with a paper towel.
3. In a bowl, mix together the cheddar cheese, whole wheat breadcrumbs, panko breadcrumbs, salt, and pepper.
4. Dip each cauliflower floret into the breadcrumb mixture, pressing gently to coat.
5. Place the coated cauliflower tots on a baking sheet lined with parchment paper.
6. Drizzle with olive oil and bake for 20-25 minutes or until golden brown.
Cooking Time: 20-25 minutes
Quick Cauliflower Stir-Fry with Soy Sauce
Quick Cauliflower Stir-Fry with Soy Sauce
Summary: A flavorful and nutritious stir-fry that can be prepared in just a few minutes, perfect for a quick weeknight dinner.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons soy sauce
– 1 tablespoon vegetable oil
– 1 clove garlic, minced
– Salt to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the garlic and cook for 30 seconds until fragrant.
3. Add the cauliflower and stir-fry for 4-5 minutes, or until it starts to soften.
4. Pour in the soy sauce and continue cooking for another 2-3 minutes, stirring constantly.
5. Season with salt to taste.
6. Serve hot over rice or noodles.
Cooking Time: 10-12 minutes
Cauliflower Pizza Crust with Fresh Toppings
Transform traditional pizza night into a healthier and delicious experience with this cauliflower-based crust recipe. This low-carb alternative is packed with nutrients and flavor.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1/4 cup grated Parmesan cheese
– Salt, to taste
– Fresh toppings (e.g., cherry tomatoes, mozzarella cheese, basil leaves)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove leaves and stem.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. Microwave for 4 minutes or cook on the stovetop according to package instructions until tender.
5. In a bowl, combine cooked cauliflower, olive oil, Parmesan cheese, and salt. Mix well.
6. Spread the mixture onto a baking sheet lined with parchment paper.
7. Bake for 15-20 minutes or until golden brown and set.
8. Top with your favorite fresh toppings and serve.
Cooking Time: 15-20 minutes
Spiced Cauliflower and Lentil Salad
A vibrant and flavorful salad that combines the natural sweetness of cauliflower with the comforting warmth of lentils, all wrapped up in a blanket of aromatic spices.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 cup cooked lentils (such as green or brown)
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– Fresh parsley or cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower florets with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender and lightly caramelized.
3. In a large bowl, combine cooked lentils, chopped onion, minced garlic, cumin, smoked paprika, salt, and pepper.
4. Once cauliflower is done, add it to the bowl and toss to combine.
5. Serve warm, garnished with fresh parsley or cilantro leaves if desired.
Cooking Time: 30-35 minutes
Quick Cauliflower Mash with Garlic Butter
Transform cauliflower into a creamy, flavorful side dish in just 15 minutes! This recipe combines the natural sweetness of cauliflower with the richness of garlic butter.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons unsalted butter
– 1 clove garlic, minced
– 1/4 cup heavy cream or half-and-half
– Salt and pepper to taste
– Optional: grated Parmesan cheese (about 1 tablespoon)
Instructions:
1. Bring a large pot of salted water to a boil. Add the cauliflower florets and cook for 5 minutes, or until tender.
2. Drain the cauliflower and return it to the pot. Add the butter, garlic, and heavy cream.
3. Mash the cauliflower with a potato masher or a fork until smooth and creamy.
4. Season with salt and pepper to taste. If using Parmesan cheese, sprinkle on top.
5. Serve hot, garnished with additional grated Parmesan cheese if desired.
Cooking Time: 15 minutes
Cauliflower and Broccoli Gratin
A creamy, cheesy twist on a classic side dish. This gratin is perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 head of cauliflower, broken into florets
– 3 cups broccoli florets
– 2 tablespoons olive oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup grated cheddar cheese
– 1/2 cup heavy cream
– Salt and pepper to taste
– Fresh thyme leaves for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high. Add the onion and cook until softened, about 3 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the cauliflower and broccoli to the skillet. Cook until tender, about 5-7 minutes.
5. In a separate bowl, combine the cheddar cheese and heavy cream. Season with salt and pepper to taste.
6. Transfer the vegetable mixture to a baking dish and top with the cheese mixture.
7. Bake for 15-20 minutes or until the top is golden brown and the gratin is heated through.
8. Garnish with fresh thyme leaves, if desired.
Cooking Time: 20-25 minutes
Easy Cauliflower Hummus
A twist on traditional hummus, this recipe uses roasted cauliflower instead of chickpeas for a creamy and healthy dip.
Ingredients:
– 1 head of cauliflower
– 2 cloves of garlic, minced
– 1/4 cup lemon juice
– 1/4 cup tahini
– 1/4 cup olive oil
– Salt and pepper to taste
– Optional: paprika for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove leaves and stem.
3. Toss with 2 tablespoons of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender and lightly browned.
4. Let the cauliflower cool slightly.
5. Blend the roasted cauliflower, garlic, lemon juice, tahini, and remaining olive oil in a food processor until smooth.
6. Season with salt and pepper to taste.
7. Garnish with paprika if desired.
Cooking Time: 25-30 minutes
Cauliflower and Spinach Stuffed Shells
Cauliflower and Spinach Stuffed Shells Recipe
A creative twist on traditional stuffed shells, this recipe combines the flavors of cauliflower, spinach, and ricotta cheese for a delicious and healthy take on an Italian classic.
Ingredients:
– 12 jumbo pasta shells
– 1 head of cauliflower, broken into florets
– 2 cups fresh spinach leaves
– 1 cup ricotta cheese
– 1/2 cup grated Parmesan cheese
– 1 egg, beaten
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F.
2. Cook pasta shells according to package instructions. Drain and set aside.
3. In a large skillet, heat the olive oil over medium-high. Add cauliflower and cook until tender, about 5 minutes.
4. Add spinach to the skillet and cook until wilted, about 1 minute.
5. In a mixing bowl, combine cooked cauliflower and spinach mixture with ricotta cheese, Parmesan cheese, and beaten egg. Season with salt and pepper to taste.
6. Stuff each pasta shell with the cauliflower and spinach mixture. Place shells in a baking dish and cover with marinara sauce.
7. Bake for 20-25 minutes or until shells are tender and filling is heated through.
Cooking Time: 20-25 minutes
Quick Cauliflower and Potato Hash
This recipe makes a delicious and nutritious side dish that’s perfect for a weeknight dinner or brunch. With just a few simple ingredients, you can have a flavorful and filling meal on the table in under 30 minutes.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2-3 medium-sized potatoes, peeled and diced
– 2 tablespoons olive oil
– 1 small onion, chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: 1/4 cup grated cheddar cheese for added flavor
Instructions:
1. Preheat the oven to 425°F (220°C).
2. In a large bowl, toss cauliflower florets with 1 tablespoon olive oil, salt, and pepper until well coated.
3. Spread the cauliflower on a baking sheet and roast for 15-20 minutes or until tender and slightly caramelized.
4. While the cauliflower is roasting, heat the remaining 1 tablespoon olive oil in a large skillet over medium-high heat.
5. Add diced potatoes, chopped onion, and minced garlic to the skillet. Cook for 10-12 minutes or until the potatoes are tender and lightly browned.
6. Combine roasted cauliflower with potato mixture and season with salt and pepper to taste.
7. If desired, sprinkle grated cheddar cheese on top and serve hot.
Cooking Time: 25-30 minutes
Cauliflower Alfredo Pasta
A creative twist on the classic pasta dish, this recipe replaces traditional noodles with tender cauliflower and adds a rich and creamy Alfredo sauce.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 cup heavy cream
– 1/2 cup grated Parmesan cheese
– 1 tablespoon unsalted butter
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove leaves and stem. Cut into florets.
3. In a large skillet, heat olive oil over medium-high heat. Add garlic and cook for 1 minute.
4. Add cauliflower to the skillet and cook for 5 minutes, stirring occasionally.
5. In a separate saucepan, melt butter over medium heat. Whisk in heavy cream and Parmesan cheese until smooth.
6. Combine cooked cauliflower and Alfredo sauce. Season with salt and pepper to taste.
7. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20-25 minutes
Roasted Cauliflower and Quinoa Bowl
This recipe is a flavorful and nutritious bowl that combines the earthy sweetness of roasted cauliflower with the nutty goodness of quinoa. Perfect for a quick and easy dinner or lunch, this dish is also packed with vitamins and antioxidants.
Ingredients:
– 1 head of cauliflower
– 1 cup of quinoa, rinsed and drained
– 2 tablespoons of olive oil
– 1 teaspoon of salt
– 1/4 teaspoon of black pepper
– 1/4 cup of chopped fresh parsley
– 2 cloves of garlic, minced (optional)
– Lemon wedges, for serving (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem. Break into florets.
3. In a bowl, toss cauliflower with olive oil, salt, and black pepper until well coated.
4. Spread the cauliflower on a baking sheet and roast for 20-25 minutes or until tender and caramelized.
5. Cook quinoa according to package instructions.
6. In a small pan, sauté garlic (if using) in a little bit of olive oil until fragrant.
7. To assemble the bowl, place cooked quinoa at the bottom, followed by roasted cauliflower, and finish with chopped parsley and a squeeze of lemon juice (if desired).
Cooking Time: 25-30 minutes
Quick Cauliflower and Cheese Quesadillas
Quick Cauliflower and Cheese Quesadillas
Transform your quesadilla game with these creamy, cheesy, and cauliflower-packed treats! In just a few minutes, you’ll have a delicious snack or meal ready to devour.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup shredded cheddar cheese
– 4 large tortillas
– Salt and pepper to taste
– Optional: sour cream, salsa, or avocado for topping
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss cauliflower with olive oil, onion, garlic, salt, and pepper on a baking sheet.
3. Roast for 15-20 minutes or until tender and lightly caramelized.
4. In a large skillet over medium heat, place a tortilla and sprinkle half of the roasted cauliflower on half of the tortilla.
5. Top with shredded cheese and fold tortilla in half.
6. Cook for 2-3 minutes or until cheese is melted and tortilla is crispy.
7. Flip and cook for an additional 1-2 minutes.
8. Repeat with remaining ingredients.
Cooking Time: 20-25 minutes
Summary
Get ready to fall in love with cauliflower all over again! In this article, we’ve gathered 20 quick and delicious recipes that showcase the versatility of this humble vegetable. From comforting mac and cheese to spicy buffalo bites, and from flavorful curries to creamy hummus, there’s something for everyone. Whether you’re a busy home cook or a health-conscious foodie, these recipes are sure to become new favorites.
Leave a Reply