Last Updated on May 24, 2025 by Toya
Cauliflower is very versatile and mild flavored, therefore it is very easy to make a lot of keto cauliflower recipes with this one vegetable! It is the perfect substitute for potatoes and potato recipes as well as the perfect substitute for rice.
So, if you’re looking for delicious ways to enjoy cauliflower on a keto diet, you’re in the right place! Below, you’ll find some of my absolute favorite keto cauliflower recipes — from creamy cauliflower mash to crispy BBQ wings and everything in between.
There are at least 16 super delicious recipes made with cauliflower that will help make your keto journey that much easier on this list.
For making fluffy cauliflower rice and creamy cauliflower mash, I highly recommend using a quality food processor. It chops cauliflower finely and quickly, saving you a lot of prep time. When it comes to crispy cauliflower BBQ wings or hash browns, an air fryer is a game changer—it gives you that perfect crunch without extra oil. For cauliflower bread, I use almond flour and psyllium husk powder to get the right texture and structure. Also, a reliable non-stick skillet helps with even cooking and browning.
These items make these cauliflower keto recipes so much easier!
Is cauliflower good on keto?
Yes! Cauliflower is a low carb vegetable that you can eat on keto that is the perfect replacement for potatoes, rice and pasta.
How many carbs are in cauliflower?
In every 100 grams of raw cauliflower, there are 4.9 grams of carbs and 2 grams of fiber. This means that there are 2.9 grams of net carbs in every 100 grams of cauliflower.
What can be made from cauliflower?
- Cauliflower mash
- Cauliflower rice
- Cauliflower wings
- Cauliflower casseroles
- Cauliflower side dishes
- Cauliflower soups
- Cauliflower bread recipes and so much more.
16 AMAZING Keto Cauliflower Recipes
This versatile vegetable can be used in so many ways as you’ll see below:
Keto cauliflower rice
Looking for a great tasting rice recipe you can have on keto? This cauliflower rice is the perfect substitute. Made with riced cauliflower this easy vegetable rice can be used in so many keto meals! Plus it has only 3.6 grams net carbs per serving and is one of these easy and quick keto cauliflower recipes that is made in just 15 minutes!
Want perfect cauliflower rice every time? You can use this food processor from Amazon — it’ll save you time and gives you that ideal rice-like texture without the mess of hand-grating!
You can find the recipe for this low carb cauliflower rice here.
Chipotle copycat cauliflower rice
Made with only 5 ingredients and with only 4.3 net cabs per serving, this cilantro lime cauliflower rice is perfect for adding to burrito bowls. It is also super easy to make and can be on your table in just 15 minutes!
You can find the recipe for chipotle cauliflower lime rice here.
Keto cauliflower dirty rice
Use the plain cauliflower rice recipe above to make this delicious dirty rice. This dirty rice takes just 20 minutes to make and is so easy and delicious. Plus, it only has 6.4 g net carbs per serving!
You can find the recipe for this dirty cauliflower rice here.
Keto Cauliflower Jambalaya
This jambalaya is made with cauliflower rice and is seriously so good! It only has 9 g net carbs in each serving. I love meals like this where you don’t have to sacrifice flavor, but, you still enjoy the benefits of eating better food!
You can find the recipe for this keto jambalaya here.
Keto cauliflower grilled cheese
Love grilled cheese? Are you missing grilled cheese on keto? If you are, then this cauliflower grilled cheese sandwich is exactly what you need. It is made with only 5 ingredients and it is very simple and quick. Perfect to serve with tomato soup.
You can find the recipe for this keto cauliflower grilled cheese here.
Keto Cauliflower Bread
Looking for some interesting keto bread recipes that are fairly easy to make? This cauliflower keto bread is exactly what you need.
You can find the recipe for this keto cauliflower bread here.
Keto Cauliflower Mac and Cheese
Make a healthier version of mac and cheese with this cauliflower mac and cheese recipe. This makes the perfect side dish to compliment any meat and is ideal for both lunch and dinner. Try this out for a healthy family dinner recipe.
You can find the recipe for this keto cauliflower mac and cheese here.
Keto Cauliflower Mash
This cauliflower mash tastes very similar to potato mash. Made with cauliflower and a few other ingredients, this creamy cauliflower mash is so good, it could become a staple in your kitchen.
You can find the recipe for this keto cauliflower mash here.
Keto Cauliflower Hash Browns
You have to try out these easy keto cauliflower hash browns that are made with 5 ingredients. They’re great for a satisfying keto breakfast that can be ready in minutes.
You can find the recipe for these cauliflower hash browns here.
Keto cauliflower casserole
Perfect for dinner, this casserole takes a boring vegetable and makes it into a surprisingly satisfying and delicious family meal that is quite easy to make.
You can find the recipe for this keto cauliflower casserole dish here.
Keto Cauliflower Buffalo Wings
These buffalo cauliflower wings taste absolutely incredible. They’re a great way to make vegetables fun and interesting. Plus, they’re so easy to make and only contain 3.8 g net carbs. My family loves these cauliflower wings. Don’t be afraid to make this recipe for your family too!
Pro Tip: I baked these buffalo cauliflower wings, but if you want them extra crispy, try using an air fryer like this one I recommend — it gives that irresistible crunch with less time and cleanup!
You can use this air fryer for a ton of keto recipes like cauliflower wings, hash browns, and crispy cheese snacks, wings, chicken thighs and so much more!
You can find the recipe for these keto cauliflower buffalo wings here.
Keto Cauliflower Flatbread
This cauliflower flatbread is super versatile and can be used to make so many delicious keto recipes. I use this flatbread to make a variety of easy keto pizzas with delicious toppings. These are great for breakfast, lunch, dinner or as a quick snack!
You can find the recipe for this cauliflower keto flatbread here.
Cauliflower can be used to make so many keto recipes that make the perfect substitute for non keto recipes. The best part is that all these cauliflower recipes listed here are very low in carbs and will fit perfectly into your keto lifestyle. What a way to turn a boring vegetable into really good, healthy food!