10 Gluten Free Cauliflower Recipes

1. Roasted Cauliflower with Parmesan and Herbs

Ingredients

  • 1 large head cauliflower, cut into florets
  • 3 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup grated Parmesan cheese
  • 2 tablespoons chopped fresh parsley

Instructions

  • Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
  • In a bowl, toss cauliflower with olive oil, salt, and pepper. Spread in a single layer on the baking sheet.
  • Roast for 20-25 minutes, or until tender and lightly browned.
  • Sprinkle Parmesan and parsley over roasted cauliflower and serve hot.

2. Cauliflower Rice

Ingredients

  • 1 large head cauliflower

Instructions

  • Cut cauliflower into florets and remove the stems.
  • Pulse florets in a food processor until they resemble rice grains. (Don’t over-process or it will become mushy).
  • Use in stir-fries, as a base for bowls, or as a side dish.

3. Creamy Cauliflower Soup

Ingredients

  • 1 head cauliflower, cut into florets
  • 1 tablespoon olive oil
  • 1/2 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1/2 cup heavy cream (or plant-based alternative)
  • Salt and pepper to taste

Instructions

  • Heat olive oil in a large pot. Add onion and garlic, cook until softened.
  • Add cauliflower and broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until cauliflower is tender.
  • Blend soup with an immersion blender or in batches in a regular blender until smooth.
  • Stir in cream, season with salt and pepper. Serve hot.

4. Cauliflower Pizza Crust

Ingredients

  • 1 head cauliflower, riced
  • 1 egg
  • 1/2 cup shredded mozzarella cheese
  • 1/4 cup grated Parmesan cheese
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon garlic powder
  • Salt and pepper to taste

Instructions

  • Preheat oven to 450°F (230°C). Line a baking sheet with parchment paper.
  • Steam or microwave cauliflower rice until tender. Drain excess liquid thoroughly.
  • Combine cauliflower rice, egg, cheeses, oregano, garlic powder, salt, and pepper.
  • Spread mixture onto baking sheet, forming a thin crust.
  • Bake for 15-20 minutes, or until golden brown and crispy.
  • Top with desired sauce, cheese, and toppings. Bake for an additional 5-10 minutes.

5. Cauliflower Tacos

Ingredients

  • 1 head cauliflower, riced
  • 1 tablespoon olive oil
  • 1 teaspoon taco seasoning
  • Salt and pepper to taste
  • Toppings: avocado, salsa, cilantro, sour cream, or plant-based alternatives

Instructions

  • Heat olive oil in a skillet.
  • Add cauliflower rice and taco seasoning, cooking until heated through.
  • Serve cauliflower mixture in tortillas or lettuce wraps with desired toppings.

6. Cauliflower Fritters

Ingredients

  • 1 head cauliflower, riced
  • 1/2 cup shredded cheddar cheese
  • 1/4 cup almond flour
  • 2 eggs
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • Oil for frying

Instructions

  • In a bowl, combine all ingredients.
  • Heat oil in a skillet. For each fritter, drop about 1/4 cup of the mixture into the pan. Cook until golden brown on both sides
  • Serve warm with your favorite dipping sauce.

7. General Tso’s Cauliflower

Ingredients

  • 1 head cauliflower, cut into florets
  • 1/4 cup cornstarch
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • Oil for frying

For the sauce

  • 1/4 cup soy sauce (or tamari for gluten-free)
  • 1/4 cup rice vinegar
  • 2 tablespoons brown sugar
  • 1 tbsp hoisin sauce
  • 1 tablespoon grated fresh ginger
  • 1 clove garlic, minced
  • 1/2 teaspoon red pepper flakes

Instructions

  • Toss cauliflower with cornstarch, salt, and pepper.
  • Heat oil in a large skillet. Fry cauliflower florets in batches until golden brown and crispy. Drain on paper towels.
  • In a separate saucepan, whisk sauce ingredients together. Bring to a boil, then reduce heat and simmer until thickened.
  • Toss fried cauliflower with the sauce and serve over rice.

8. Buffalo Cauliflower Wings

Ingredients

  • 1 head cauliflower, cut into florets
  • 1/2 cup all-purpose gluten-free flour
  • 1/2 cup unsweetened plant-based milk
  • 1/4 cup hot sauce
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • Salt and pepper to taste
  • 1/4 cup melted butter (or vegan substitute)
  • 1/4 cup hot sauce

Instructions

  • Preheat oven to 450°F (230°C). Line a baking sheet with parchment paper.
  • Make batter: Whisk together flour, milk, hot sauce, garlic powder, onion powder, salt, and pepper.
  • Dip cauliflower florets in batter, then place on the baking sheet. Bake for 20-25 minutes, or until golden brown.
  • Combine melted butter and hot sauce. Toss the baked cauliflower in the sauce.
  • Serve with ranch or blue cheese dressing (use gluten-free varieties).

9. Cauliflower Fried Rice

Ingredients

  • 1 head cauliflower, riced
  • 2 tablespoons olive oil
  • 1/2 onion, chopped
  • 1 cup frozen peas & carrots
  • 2 eggs, beaten
  • 3 tablespoons soy sauce (or tamari for gluten-free)
  • 2 tablespoons sesame oil
  • Salt and pepper to taste

Instructions

  • Heat olive oil in a large skillet. Add onion and cook until softened.
  • Stir in peas & carrots, cooking briefly. Add cauliflower rice and cook until heated through.
  • Push the rice mixture to the side of the pan and add the beaten eggs. Scramble, then mix into the rice.
  • Drizzle with soy sauce, sesame oil, season with salt and pepper. Serve hot.

10. Cauliflower Mac and Cheese

Ingredients

  • 1 head cauliflower, cut into florets
  • 1/4 cup butter (or vegan substitute)
  • 1/4 cup all-purpose gluten-free flour
  • 3 cups milk (or unsweetened plant-based milk)
  • 2 cups shredded cheddar cheese
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon paprika

Instructions

  • Steam or boil cauliflower until tender. Drain and set aside.
  • Melt butter in a saucepan. Whisk in flour until smooth. Gradually whisk in milk, bring to a simmer, and cook until thickened.
  • Reduce heat, stir in cheese until melted. Season with salt, pepper, and paprika.
  • Add cauliflower to the cheese sauce and stir to combine. Serve hot.

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