Cauliflower can be substituted for rice and even made into a dough-like base. This can help lower the amount of carbs in a dish without sacrificing flavor.
When you think of cauliflower, you may not think of flavorful dishes. However, cauliflower’s neutral flavor helps it serve as a versatile low carb substitute for rice, dough, and other foods that are higher in carbs.
If you are looking to decrease your carb intake or increase your fiber intake, you may consider incorporating some of the following dishes into your meal rotation.
How we define low carbohydrate
We define a low carbohydrate meal as a meal with 45 grams or less of carbohydrates per serving. If you’re looking for a low carbohydrate snack, look for a snack with 15 grams or less of carbohydrates per serving.
If you’re craving a takeout pizza, consider this cauliflower pizza bake. The base is made with cauliflower, Parmesan, oil, Italian seasoning, and garlic. This mixture is then baked for 30 minutes and combined with tomatoes, bell peppers, and onions.
Each serving contains under 500 calories and just 22 grams (g) of carbs.
It is important to note that this recipe is high in sodium, with 1,054 mg per serving. To reduce the amount of sodium, you could use low sodium cheeses and meats, and use fewer olives than called for. You could also add more vegetables as toppings.
Keep in mind that adding additional toppings or substituting existing ones will affect the overall nutritional content of the final dish.
Baking tip
For a crispier crust, you can squeeze out the excess moisture from the cauliflower before baking. You can do this by wrapping the cauliflower in a cheesecloth or similar material.
Another mindful alternative to takeout, this recipe features riced cauliflower. Riced cauliflower is made by grating cauliflower on a box grater or pulsing it in a food processor until a rice-like texture forms.
This recipe calls for pre-grilled chicken breasts, which reduces the time needed to prepare it.
Keep in mind that this recipe is also high in sodium, at 1,584 mg per serving. Consider selecting low sodium ingredients or increasing the amount of vegetables, such as green beans, carrots, broccoli, peas, corn, or a combination of all of them.
Each serving contains 31 g of carbohydrates. Adding a starchy vegetable like corn may increase the amount of carbohydrates in this dish.
Jambalaya is a savory rice dish from the U.S. state of Louisiana. This recipe uses cauliflower rice and includes onion, garlic, bell peppers, tomatoes, shrimp, and veggie chorizo. Each serving contains 21 g of carbs.
Shrimp contains high quality protein, is low in calories, and contains little saturated fat. Saturated fat consumption is linked to higher levels of LDL cholesterol and an increased risk of heart disease.
The cauliflower is added toward the end, with the rest of the ingredients being simmered in the seasonings, which include smoked paprika, thyme, cumin, and cayenne.
You may also consider squeezing the excess moisture out of the cauliflower rice before adding it to the skillet.
This recipe contains 2,133 mg of sodium per serving. If you are monitoring your sodium intake, be mindful that the amount of sodium per serving may be too high for you.
The cauliflower rice in this recipe is made into a risotto with shallots, butter, mascarpone, parmesan, thyme, and the zest and juice of a lemon. The pork chops are coated in an egg wash before being coated in a mixture of chopped walnuts, parmesan, salt, and pepper.
If you are looking to add more vegetables to this dish, you may consider adding sautéed spinach or broccoli on the side.
Each serving contains just 19 g of carbs and an impressive 54 g of protein. A high protein diet may aid in weight loss and help prevent weight regain after weight loss.
These soft tacos are bursting with produce, including onion, poblano, black beans, tomatoes, avocados, and cilantro. The cauliflower in this recipe is lightly browned and sprinkled with chili powder.
Tomatoes possess antioxidant, anti-inflammatory, and anticancer properties.
Each serving contains 70 g of carbs. While this is not a low carb recipe, if you want to reduce the amount of carbs, you may consider replacing the beans with another protein, such as grilled chicken. You may also consider removing the tortillas.
Cauliflower can be a delicious alternative to rice, dough, or pasta. It can be used in a variety of dishes, such as risotto and jambalaya, without compromising on flavor.
If you do not enjoy cauliflower’s texture, you can try squeezing out excess moisture by hand or cooking it in a skillet with oil. This can help reduce any sogginess and may make it more pleasant to eat.
