Are you making healthier choices these days and are curious about cauliflower?
Before starting a plant-based diet, I occasionally ate raw cauliflower, tossing it onto a salad from a salad bar. I had never really thought about cauliflower as a main dish, making it into rice, or making cauliflower “steaks”.
There are so many delicious ways to prepare cauliflower now, and this list of vegan cauliflower recipes is incredible! You will love these healthy cauliflower recipes. They’re easy, nutritious, and bursting with flavor!
WHAT IS CAULIFLOWER?
Cauliflower is a cruciferous vegetable that is mostly grown in China and India, producing about 70% of the world’s cauliflower. Cauliflower is in the same genus as cabbage, collard greens, kale, brusel sprouts and broccoli. (called Brassica oleracea)
Cauliflower comes in different varieties of color such as white, purple, green, and orange. Cauliflower has grown in popularity over the last few years with so many more people choosing to eat vegan and vegetarian diets. It’s a bit “trendy”!
Cauliflower is more popular in other parts of the world than in the US. (some vegan trivia!)
IS CAULIFLOWER GOOD FOR YOU?
Cauliflower is super healthy! It provides a high amount of antioxidants, which are beneficial in reducing inflammation in our bodies.
It’s packed with fiber, which is linked to preventing digestive issues. Fiber also has the ability to make you feel full, reducing the overall calories you consume. (1)
Also, it’s a nutritious powerhouse vegetable! It’s packed with vitamin C, K, B6, Folate, Pantothenic acid, Potassium, and Manganese.
Cauliflower is also very low in calories at only 25 per cup of cauliflower.
HOW TO CHOOSE CAULIFLOWER
When looking to purchase cauliflower, choose a bunch that is compact, creamy white, and very clean.
If your cauliflower has lots of thick green leaves around it, that’s great! This means that the vegetable has been well protected and is fresh.
Organic cauliflower is going to be best as it has less likely been exposed to contaminants.
STORAGE OF CAULIFLOWER
Store your fresh cauliflower in the refrigerator in a plastic or paper bag until you’re ready to use it.
HOW TO PREP YOUR CAULIFLOWER
Rinse the cauliflower under cold water. Remove the green leaves from the bottom of the cauliflower. Slice into the bottom of the florets, where they meet the stalk. Once you have them all trimmed to your desired size, give them another good rinse under cold water in your colander.
Here is our handpicked collection of favorite vegan cauliflower recipes!
If you’re looking to add more nutrient-packed cauliflower to your diet and want delicious ideas, you’ll love this list.
When I began a plant-based diet, I knew I wanted to eat more vegetables, but had no idea how to make them delicious and interesting!
This list comes from the best vegan and plant-based recipe creators. You will love these recipes.
Vegan Stuffed Shells with Cauliflower Ricotta
Photo by Sophia / Veggies Don’t Bite
If you love stuffed shells as much as I do, you will love this recipe by Veggies Don’t Bite!
The “ricotta” is made with a special delicious mixture of cauliflower, cashews, almonds, and plant milk! It’s a perfect combination of plant-based ingredients to create a creamy filling. You definitely won’t miss the cheese!
Orange Cauliflower (Dairy free, gluten free)
Photo by Jenn / Veggie Inspired
Instead of ordering take-out, give this much healthier version of Orange Cauliflower a try!
This Vegan Orange Cauliflower recipe is prepared by Veggie Inspired with a yummy sauce made of orange juice, soy sauce, maple syrup, and vinegar. The perfect combo of sweet and tangy!
Vegan Cauliflower Soup
Photo by Julie / The Simple Veganista
Are you a soup lover?
This simple vegan cauliflower soup is perfectly creamy and delicious! It’s an easy recipe made with just a handful of ingredients. If you’re looking to make a quick dinner and keep it super healthy, you will truly love The Simple Veganista’s Vegan Cauliflower Soup!
DAIRY FREE CAULIFLOWER PIZZA CRUST (VEGAN)
Photo by Larisha / Make It Dairy Free
Making your own pizza crust can seem a bit overwhelming, but it doesn’t need to be!
You’ll love this guide to making the perfect vegan cauliflower pizza crust, as it’s a gluten-free crust that’s dairy-free and healthy. After you bake the crust, you can add your favorite toppings and put it back in the oven for another 10-12 minutes.
Then, it’s time to enjoy a wonderfully healthy pizza!
Buffalo Cauliflower Wings (baked) + tutorial
Photo by Sandhya / Sandhya’s Kitchen
Buffalo Cauliflower Wings are so popular right now! And for good reason.
They’re yummy and easy, which is what I like to call them “vegan treat!”. The hot sauce glaze is tangy and delicious.
It’s a combination of a batter mix of cumin, paprika, and other spices and hot sauce. After completing the preparation, the Buffalo cauliflower wings just need about 20 minutes in the oven to get nice and crispy!
Sandhya’s Kitchen’s recipe is so easy to follow and you’ll just love these Cauliflower Buffalo Wings!
Sticky Sesame Cauliflower Recipe
Photo by Richa / Vegan Richa
This recipe for sticky sesame cauliflower by Vegan Richa is the BEST!
A perfect coating of ginger, tamari, vinegar and sweet maple syrup makes them irresistible! You can add a little sraracha for a kick to the dish if that’s your style.
These Sticky Sesame Cauliflower are perfectly served over rice, or enjoyed in lettuce wraps!
Lemon Pepper Cauliflower Wings (Vegan)
Photo by Jessica / Jessica In The Kitchen
Lemon pepper seasonings add a new and different flavor to cauliflower!
Jessica’s recipes for Lemon Pepper Cauliflower Wingshttps://jessicainthekitchen.com/lemon-pepper-cauliflower-wings-vegan/ are so tangy and delicious.
You’ll mix together breadcrumbs, lemon pepper seasoning, almond milk for the batter. Then, the special sauce that goes on towards the end of baking has lemon juice, maple syrup, and lemon zest! This recipe for lemon pepper cauliflower wings is amazing and so easy.
Vegan Sloppy Joes with Cauliflower
Photo by Taylor / Food Faith Fitness
This Sloppy Joe’s with Cauliflower recipe has so much flavor! And, it’s quick to put together. 25 minutes and you’ve got a vegan sloppy joe’s sandwich in front of you to enjoy.
Food Faith Fitness created this tangy recipe so we can replace our meaty sandwich with something much healthier, lighter, and delicious! If you’re looking to replace your meat choices, you’ll really love this one!
30-Minute Roasted Cauliflower Pasta with Lemon Chimichurri
Photo by Izzy / She Likes Food
This pasta and cauliflower recipe is perfect for when you’re craving a big bowl of pasta but you want some new and different flavors! Skip the tomato sauce and make this super easy lemon chimichurri sauce instead.
This 30-minute Roasted Cauliflower Pasta with Lemon Chimichurri is full of fresh herbs, and simple to put together. While the cauliflower is roasting, boil your pasta and toss the sauce ingredients into a food processor.
Mix everything together with the sauce for an easy weekday healthy, cauliflower recipe!
Healthy Vegan Cauliflower Fried Rice
Photo by Deryn / Running On Real Food
Do you love fried rice as much as I do? It’s one of my all-time favorite take-out orders. This healthy vegan cauliflower fried rice is a perfect alternative way to make it much, much healthier!
Running on Real Food has created this insanely delicious recipe to be fewer calories, less fat, and more nutritious. Deryn recommends adding chickpeas, edamame, tofu, or tempeh if you want to have a protein with this healthy cauliflower dish.
Cauliflower Bowl with Harissa Roasted Chickpeas
Photo by Vicky & Ruth / May I Have That Recipe
This cauliflower recipe also features crispy roasted chickpeas which makes it extra delicious! This harissa roasted chickpeas and cauliflower bowl recipe is packed with nutrition. The harissa adds a spicy kick to the dish that you’ll love if you like spicy food!
Vicky & Ruth from May I Have This Recipe have created such a flavorful recipe with this one. I love this healthy cauliflower recipe topped with lemon-tahini sauce as the creaminess is just a perfect addition. This dish has everything: nutrition, flavor, and is a simple meal to put together.
Crispy Breaded Cauliflower
Photo by Sonja & Alex / A Couple Cooks
Breaded cauliflower is such an easy and yummy way to enjoy this vegetable! Especially with this tangy, spicy, and sweet recipe by a couple of cooks! This recipe is baked, not fried, which makes it a very healthy dish.
The secret to this breaded cauliflower is tossing the cut-up cauliflower into the mixture of soy sauce, hot sauce, peanut butter, and maple syrup. From there it goes into the dry mix and then the oven!
Avocado Cucumber Sushi Roll
Photo by Julie / The Simple Veganista
Avocado, mango, and cauliflower rice sushi rolls are such a fun way to eat healthy! Julie from The Simple Veganista created this amazing cauliflower recipe, and it’s delicious.
She even includes tips and tricks to making the sushi rolls in case you’re new to it. I found these sushi rolling tips to be really helpful! This healthy fruit and veggie roll is great for an easy lunch, a snack, or
30- Minute Cauliflower Rice Burrito Bowl
Photo by Amanda & Aaron
This easy burrito bowl is made even healthier with the addition of cauliflower rice! Pickles & Honey’s recipe for cauliflower rice burrito bowl is delicious and so simple!
Crunchy tortilla strips and a tangy, garlicky, cashew cream dressing make this recipe extra special! I love any recipe with fresh lime juice, lots of vegetables, and a garlicky dressing.
This cauliflower burrito bowl recipe is a staple in our house. We love healthy, quick, delicious recipes that come together in under 30 minutes!
Perfect Roasted Cauliflower
Photo by Sonja & Alex
Simply baking cauliflower in the oven is a wonderfully easy way to prepare it! It’s surprising how much flavor is added to cauliflower just by roasting it in the oven. It has a smooth, buttery flavor to it, and once you add a little sea salt, wow!
a couple cooks recipe for roasted cauliflower is a great guide on how to roast it perfectly! They also include great tips and yummy ways to add even more flavor to your roasted cauliflower.
Vegan Cauliflower Gratin
Photo by Marly / Namely Marly
Just the name vegan cauliflower gratin sounds so delicious! This wonderful cauliflower recipe by Namely Marly includes a bread topping tossed with a creamy sauce and then baked perfectly.
This Vegan roasted cauliflower gratin is perfect for a special occasion dinner, or just any day that you’re craving something hearty and delicious!
Vegan Cauliflower Pesto Dip
Photo by Jackie / Vegan Yack Attack
This nutritious creamy dip makes a perfect spread for avocado toast, bagels, or sandwiches! Cauliflower pesto recipe by Vegan Yack Attack is a delicious way to create a healthy snack or meal out of super simple ingredients.
Enjoy this tasty dip warm or cold, it’s fantastic either way!
Dairy-free Roasted Cauliflower “Cheese” Sauce
Photo by Megan / Detoxinista
An amazing vegan “cheese” sauce recipe is something we all need!
This recipe for dairy-free cauliflower cheese sauce is creamy and lower in fat and calories than cashew-based cheeses. Nutritious, easy, and cheesy, this one you’ll make again and again! Cauliflower cheese sauce is yummy with potatoes, nachos, or over vegetables.
Or, try it on anything else you eat with a yummy cheese sauce.
Vegetable Cauliflower Rice + Quinoa Sushi
Photo by Alyssa / Simply Quinoa
Simply Quinoa is one of my all-time favorite websites for healthy recipes. This cauliflower rice quinoa sushi is delicious and an easy way to eat more vegetables!
Roasted cauliflower, cooked quinoa, avocado, and a few colorful veggies come together for these simple vegan sushi rolls! If you’re new to making sushi rolls, give them a try!
Cauliflower Banh Mi
Photo by Dana / Minimalist Baker
This Cauliflower Banh Mi sandwich is a super easy take on the Vietnamese sandwich by Minimalist Baker. There is so much flavor packed into this roasted cauliflower sandwich that you’ll be making it again and again.
Plus, this cauliflower banh mi sandwich comes together in under 30-minutes which is so fabulous when you’re a busy person wanting a yummy lunch or dinner recipe!
Vegan Chicken Wings (Healthy Buffalo Cauliflower Bites)
Photo by Alena / Nutriciously
This healthy, vegan version of chicken wings will blow your mind! You’ll start with a perfectly delicious batter of sweet paprika, cumin, garlic powder, soy milk, and a few others.
Nutriciously’s recipe for vegan chicken wings is simple and healthy. They share lots of inspiration about eating a plant-based vegan diet and are very encouraging.
This cauliflower recipe is one of my favorite vegan recipes for party food when having people over! You’ll “wow” your friends even if they are meat-eaters.
Cauliflower Falafel Veggie Burgers
Photo by Kate / Cookie and Kate
Do you love veggie burgers? This cauliflower falafel veggie burger is loaded with herby flavor! Cookie and Kate’s recipe is a blend of cilantro, green onion, cauliflower, cumin, red pepper flakes and so much more.
When you’re craving something hearty and filling but want to keep it healthy, cauliflower veggie burgers absolutely do the trick!
Salt and Vinegar Popcorn Cauliflower
Photo by Gina / Running To The Kitchen
Do you love the salt & vinegar combo? This recipe by Running to the Kitchen was inspired by salt and vinegar shrimp that are served as a summertime treat!
Recreated into a much healthier version of the snack, these cauliflower salt and vinegar popcorn truly pack the flavor!
First, you’ll marinate the cauliflower in vinegar. Once it’s ready, toss it with a flour mixture and bake until crispy! Then, enjoy your new healthy cauliflower salt and vinegar snack.
Crispy Vegan Cauliflower Chicken
Photo by Linda & Alex / Veganosity
Another easy and super flavorful breaded cauliflower recipe! Veganosity’s recipe for crispy vegan cauliflower chicken is a great replacement for fried chicken.
You won’t be sacrificing that yummy seasoning as this recipe has it all! It’s a wonderful blend of thyme, oregano, breadcrumbs, and special grill seasonings. Enjoy the flavor without the chicken!
Tequila Lime Vegan Cauliflower Tacos with Cabbage Slaw
Photo by Rebecca / A little and a Lot
Cauliflower marinated in tequila? Yes, that sounds amazing! These vegan cauliflower tacos by A Little and a Lot have a special zing of lime, hot sauce, tequila, chili powder, and paprika.
Cilantro cabbage slaw adds a fresh, crunchy dose of veggies to the tacos. Topped then with some vegan sour cream and hot sauce and you have a delicious, quick vegan cauliflower dinner!
Instant Pot Cheesy Buffalo Cauliflower Dip
Photo by Nisha / Rainbow Plant Life
This cheesy buffalo cauliflower dip by Rainbow Plant Life is a super easy, healthy snack! This healthy cauliflower dip only has 10 ingredients and gets tossed into the instant pot.
Then, finish it with a little time in the blender and you’re done. This cheesy buffalo cauliflower recipe is one of the quickest ways to make a delicious party dip.
Sticky Sesame Cauliflower
Photo by Katie / Chocolate Covered Katie
This yummy Sticky Sesame Cauliflower is all about the sauce! Chocolate Covered Katie’s recipe is tangy and perfect.
Made with ginger, rice vinegar, scallions, soy sauce, and some maple syrup for sweetness, you will not miss take-out dinner when you make this one!
Chimichurri Cauliflower Steaks
Photo by Good Housekeeping
Chimichurrie Cauliflower Steaks are roasted in a hot oven, salted, with a brush of oil and cumin. These cauliflower steaks make for a great vegan entree when you’re hosting a dinner and have a few friends who eat a plant-based diet!
Finish the cauliflower steaks with an herby sauce drizzled on top of cilantro, parsley, garlic, and vinegar.
Curried Cauliflower Quinoa Salad
Photo by Alyssa / Simply Quinoa
This Curried Cauliflower Quinoa Salad is the perfect recipe for a summer picnic! Or, in the fridge for a quick snack or lunch.
This cauliflower salad recipe by Simply Quinoa is loaded with flavor, starting with curry powder, garam masala, and turmeric.
After the cauliflower is roasted, you’ll toss it with the spices along with garlic powder, smoked paprika, and a little bit of cayenne if you like spice. Slivered almonds and chopped scallions top it off to make this curried cauliflower quinoa salad perfect!
KUNG PAO CAULIFLOWER (Vegan)
Photo by Tiffany / Parsnips and Pastries
This Kung Pau Cauliflower by Parsnips and Pastries will quickly replace your take-out orders!
This recipe is a much healthier version of the popular Asian dish. The flavorful, tangy sauce will have you hooked on vegan Kung Pau Cauliflower!
DREAMY VEGAN CAULIFLOWER ALFREDO SAUCE
Photo by Kristen / The Endless Meal
Vegan Cauliflower Alfredo Sauce by the Endless Meal is a wonderfully healthy vegan cauliflower recipe! All you’ll need to do is saute onions and garlic, add the cauliflower.
Steam for a bit and then add to your blender. Add some nutritional yeast, salt, and pepper. You’re ready to top some pasta with this creamy cauliflower sauce.
I hope you enjoy these vegan cauliflower recipes!
If you’re looking for vegan instant pot recipes, check these vegan instant pot recipes out!
Or, find a simple, delicious vegan recipe for vodka pasta sauce here!
Follow It’s A Zesty Life on PINTEREST for more yummy vegan inspiration.
