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Best Steamed Cauliflower Recipes

Best Steamed Cauliflower Recipes

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Top Rated Steamed Cauliflower Recipes

This vegetarian dish incorporates cinnamon into a savory meal, combining it with curry powder and tomatoes to make a unique sauce for cauliflower. Serve it over rice for a heartier meal or as a side for just about any protein.Click here to see 9 Cinnamon Recipes

There’s no reason not to feed your carnivorous desires this Valentine’s Day. A juicy cut of London broil with a healthy side of mashed cauliflower will, well, help to get the juices flowing.This recipe is provided by Alexandra Miller, RDN, LDN, Corporate Dietitian at Medifast, Inc.

Planning on staying in and ordering pizza with your Valentine? Try this Spinach, Tomato, and Turkey Pizza recipe for two instead.This recipe is provided by Alexandra Miller, RDN, LDN, Corporate Dietitian at Medifast, Inc.

Turn Whole Heads of Cauliflower Into Main Course-Worthy Dishes

Cauliflower has been unveiling its talents lately as a culinary chameleon, making its way onto plates as cauliflower rice, mock mashed potatoes and even gluten-free pizza crust. But we think cauliflower can be pretty great even without these dramatic transformations. Though most recipes call for cauliflower to be broken into florets during the cooking process, there’s something striking about this cruciferous vegetable when it’s prepared closer to its natural state, sliced into steaks or even cooked whole. Here are some of our favorite ways to make cauliflower the star of a dish.

Cauliflower steaks on the whole don’t need more than a basic salt and pepper seasoning before they go into the oven to roast. Valerie Bertinelli keeps things simple here with a buttery mixture of toasted pine nuts and golden raisins to add a layer of flavor and texture to the simply roasted vegetable.

Photo by: Matt Armendariz ©2014, Television Food Network, G.P. All Rights Reserved

Matt Armendariz, 2014, Television Food Network, G.P. All Rights Reserved

While your cauliflower steaks are roasting, you’ll have more than enough time to mash together an easy and delicious compound butter made with parsley, capers and lemon zest. (In fact, go ahead and make yourself a whole log for future use — it’ll boost the savory flavor of fish or steamed rice dishes.) Then when the cauliflower is ready, simply top it with the flavored butter.

Alex Guarnaschelli goes for big, bold cuts of cauliflower in her recipe (two steaks per cauliflower head) and departs from the usual roasting route. The steaks are blanched, soaked in a coconut milk marinade, then broiled until the tops are lightly charred. For finishing touches, pour on a tangy mustard vinaigrette and a refreshing parsley-garlic mixture. Your dinner guests will be seeing cauliflower in a whole other light.


Photo by: Matt Armendariz ©2013, Television Food Network, G.P. All Rights Reserved.

Matt Armendariz, 2013, Television Food Network, G.P. All Rights Reserved.

This recipe calls for the cauliflower steaks to get a good sear in the frying pan before they go into the oven to finish cooking, just like meaty steaks often do. Golden raisins and capers make a reappearance, this time together in a brightly colored relish with roasted red peppers.

Recipe Summary

  • 1 head cauliflower, broken into florets
  • ¼ cup butter
  • ¼ cup all-purpose flour
  • 1 ⅔ cups milk
  • 3 ½ ounces grated sharp Cheddar cheese
  • salt and ground white pepper to taste

Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower cover the saucepan with a lid and steam cauliflower until tender, 10 to 12 minutes.

Melt butter in a large pot over medium heat. Whisk flour into melted butter cook, stirring constantly until raw flour taste cooks off and mixture darkens, 3 to 4 minutes.

Gradually whisk milk into butter mixture cook, stirring constantly, until sauce thickens, about 8 minutes. Remove pot from heat stir in Cheddar cheese. Season sauce with salt and white pepper.

Stir steamed cauliflower into cheese sauce season with salt and white pepper.

Have you noticed how popular cauliflower has become? If you ask us, it's about time that this favorite cruciferous vegetable is finally getting its due. Join us as we celebrate the cauliflower renaissance. Cauliflower is delicious roasted, steamed, or even raw, but it's also stellar in soups, salads, or riced . And it's not just delicious&mdashit's healthy, too. Cauliflower is packed with anti-inflammatory and antioxidant properties and vitamins and minerals including vitamin C, potassium, and folate. Vegans and vegetarians love the meaty nature of this hearty vegetable, so if you haven't already tried a caulilflower steak, you should! It takes center stage at any meal, and we promise that you don't miss the meat. Basically, it's the vegetable for our time. Truly it was only a matter of time before the vegetable had its chance to shine beyond its former supporting side dish status.

Maybe you grew up with that classic pairing of cauliflower and cheese? So did we, and though we still enjoy that comfort food casserole or gratin today, our love and appreciation of the humble cauliflower has grown. Now we embrace it in a savory custard, a noodle casserole, and Potato, Cauliflower, and Cheddar Bake. We love cauliflower baked as much as we love it mashed.

Though you can find cauliflower in the grocery store year round, it's true season begins in October and extends through April, giving you plenty of time to explore its many possibilities. When shopping for cauliflower, whether white, orange, or purple, look for unblemished heads with tight florets and fresh-looking leaves. At home, you'll want to store cauliflower heads wrapped in plastic or a reusable produce bag for three to five days. We doubt the vegetable will hang around that long, though&mdashthere are so many tempting ways to enjoy it. Need more proof? Browse our best cauliflower recipes in the slides ahead. We're certain they'll inspire a new dinner idea.

  1. Fill the bottom of a stockpot with 2 inches of water. Set up the steamer and put in the cauliflower florets. Cover with a tight fitting lid and steam over medium-high heat. Steam for about 5-7 minutes until, the cauliflower is tender but still has a crunch.
  2. If you feel like it, serve with a drizzle of olive oil, a pinch of sea salt, and a grind of fresh black pepper

Chef Tips

If you don’t want to fiddle around with a steamer, bring one or two cups of water to a boil in a shallow pan with a lid, a sauté pan is ideal. Remove the lid, add the florets so that they fit snugly in one layer. Cover, bring back to a slow boil and steam as above (5-7 minutes). Carefully drain, holding the lid slightly ajar over the pan to keep the cauliflower inside.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.

How to Make this Cauliflower Casserole Recipe


  • Cauliflower large heads, cut in small florets.
  • Cream cheese — you can substitute with reduced-fat cream cheese if you prefer.
  • Half-half cream — it lends a little more richness to your dish, but not as much as cream.
  • Mozzarella — or the cheese of your choice to change up the flavour.
  • Spices: garlic powder, onion powder, salt and freshly ground black pepper
  • Crispy cooked bacon — you can substitute for a lighter turkey bacon if you prefer.
  • Fresh parsley – always great to add more flavour to your dish.


Prep the Oven and Ingredients

  1. Adjust the oven rack to the middle position, and heat the oven to 425°F.
  2. Fill a large pot with at least 2 cups of water and add in the steamer basket with the cauliflower to steam them by bringing the water up to a boil with the lid on.
  3. Steam until the cauliflower florets are fork tender (5 minutes).

Prep the Cheese Mixture

  1. In a large bowl, combine the softened cream cheese, half-half cream, mozzarella, garlic powder, onion powder, salt and freshly ground black pepper.
  2. Mix everything until all the ingredients are combined together.

Bringing Everything Together

  1. Remove the steamed cauliflower from the pot and add it to your cheese mixture.
  2. Mix until the cauliflower florets are coated by the cheese mixture.

Bake and Serve the Cauliflower Casserole

  1. Spoon the cauliflower-cheese mixture into an oiled casserole dish and top with remaining mozzarella cheese and cooked bacon. Bake uncovered for 10 minutes or until the cheese is melted.
  2. Broil at the end if you want the tops browned.
  3. Top with fresh chopped parsley and serve with your dishes of choice.

Tips To Making the Best Cauliflower Casserole Recipe

  • Shred your own cheese! I know it can be a little bit of extra work but store-bought shredded cheese comes coated with a powder to prevent them from clumping, this can make the cheese grainy when melted. So shredding your own cheese gives you a smoother finish.
  • Got some fresh herbs? Toss them in for more a herby flavour.
  • Don’t have fresh cauliflower? Frozen florets work as well! Just be sure to steam them fully to avoid extra water. Sometimes my frozen florets have ice on it and that would make the casserole liquidy if it’s not steamed off!

More Main Dish Cauliflower Recipes

There are SO many ways to put cauliflower at the center of your plate! If you’re not in the mood for a bowl, soup, tacos, or a sandwich, try one of these satisfying cauliflower recipes instead.

Turmeric-Spiced Whole Roasted Cauliflower, page 187 of Love & Lemons Every Day
A lemony turmeric yogurt sauce infuses this show-stopping entree with bright, aromatic flavor.

Fettuccine Alfredo
Yes, you’ll find butter and Parmesan cheese in this Alfredo sauce recipe, but the addition of blended cauliflower makes it far lighter than the classic kind. Don’t do dairy? Make this Vegan Alfredo Sauce instead.

Cauliflower Steaks with Lemon Salsa Verde, page 145 of Love & Lemons Every Day
This recipe is a cauliflower palooza! I serve the cauliflower steaks over a luscious cauliflower puree that’s seasoned with lemon and miso. A bright and briny salsa verde takes it all over the top.

Stuffed Poblano Peppers
Where’s the cauliflower, you ask? I sneak tiny florets into the peppers’ zesty black bean and rice filling.

Roasted Cauliflower & Pear Pizza, page 105 of The Love & Lemons Cookbook
Not your average homemade pizza! This elegant pie gets sweet and savory flavor from pear slices, a drizzle of honey, and salty feta cheese.

Turmeric Cauliflower Fried Rice
Toasted cashews, chickpeas, and a cardamom yogurt sauce bulk up this refreshing, all-veggie fried rice.

These Cauliflower Recipes Are Incredibly Easy To Make And SO Delicious

Cauliflower is a vegetarian's best friend! It's simply the perfect alternative to meat, and we love it. But, we get it. sometimes, it can be difficult to find fun and exciting cauliflower recipes worth making for mealtimes. But that's where we come in. We have a never-ending selection of totally delicious cauliflower recipes that you're bound to want to make over and over again.

Aloo Gobi is a very classic Indian dish of potatoes and cauliflower. It's a one pot, super simple, comforting dish that's ready in 30 minutes flat. Full of flavour, you'll be making it every night. If you're looking for even more easy Indian dishes, this Chicken Curry will be your go-to.

When we're looking for a spicy, flavourful side to brighten up our dinner, we turn to Bang Bang Cauliflower. Not only is it quick and easy, but the dish is super-adaptable. Not a fan of spice? Go easy on the sriracha.

Sure, buffalo wings are great, but they're not for everyone. These roasted cauliflower bites are much lighter, vegetarian, and like, actually good for you. For a sweet/savoury twist, add 2 teaspoons of honey to the butter and hot sauce mixture!

After many test runs (and horrific fails), we finally landed on a gluten-free, low-carb, keto-friendly recipe you'll love. (If the latter appeals to you, make sure your sauce is sugar-free!)

Want to make this vegetarian-friendly? Easy&mdashleave out the bacon! If you like, mix up a little crushed garlic and olive oil to brush on the outside before baking. Since you don't need to worry about crisping any bacon, you can get away with a shorter bake time&mdash10 minutes at 240°C should do the trick.

Roasting cauliflower gives this dip a rich and nutty flavour that's incomparable to any shop-bought hummus you've ever had. If you want to go a step further, roast your garlic too!

Ok fine. There's not actually any ziti in this recipe. But you honestly won't even notice. The blanched cauliflower does a fine job of replacing the pasta. Just make sure to drain it well before tossing it with the sauce. (P.S. It's also great at replacing macaroni in our loaded cauliflower bake.)

A guilt free and totally delicious savoury bread.

You've never had cauliflower like this before!

If you regularly cook our recipes, you know our love for cauliflower is strong. This soup is the perfect easy dinner for when you want to warm up. Vegetarian? Skip the bacon.

We turn to cauliflower for all of our low-carb needs&mdashincluding mac 'n cheese! But seriously, when slathered in a cheesy cream sauce, how could you even miss the pasta?

Chicken Parmesan is absolutely incredible, but it can cost you a lot of calories. When you're trying to be healthy, but you're really craving good Italian food, make this vegetarian cauli Parm. You won't be disappointed.

Cauliflower is a magic vegetable. In this easy, gluten-free pizza recipe, you're basically making cauliflower rice as base the base for your crust.

Mashed potatoes are high in carbs so we replaced the potatoes with cauliflower for a low-carb swap everyone will love. Still creamy and buttery, you'll barely miss the potatoes.

Even though there are minimal ingredients, this soup has TONNES of flavour. In fact, it's delicious even without the cream (but it certainly doesn't hurt!) Stored in an airtight container in the refrigerator, it'll last up to four days, making it ideal for meal prep.

This low-carb cauliflower stuffing proves that you don&rsquot necessarily need bread to make an amazing stuffing. However, if the group your feeding on Christmas Day is gluten-free or following a low-carb special diet, this is the only stuffing recipe you&rsquoll need. Plus, it&rsquos assembled entirely on the stovetop, which bodes extremely well for your oven space (more time for turkey and pie!).

15 Riced Cauliflower Recipes

1. Curried Cauliflower Rice Kale Soup

Rain or shine, we all know that sometimes nothing beats a piping hot bowl of creamy soup.

This soup can be enjoyed by everyone. It’s paleo, vegan, gluten-free, and 100 percent delicious.

Did I mention it’s also customizable? The recipe suggests using kale and carrots, but you can change it up and add whatever vegetables you have on hand.

Find the recipe here: Cotter Crunch

2. Cauliflower Rice Risotto with Asparagus and Mushrooms

This dish takes traditional risotto and makes it healthy and low-calorie by using cauliflower rice.

Mushrooms and asparagus give this dish a rich and full-bodied flavor. Meanwhile, using nutritional yeast, coconut milk, and vegetable broth keep it vegan – and delicious.

Find the recipe here: Cookies to Kale

3. Cheesy Cauliflower Broccoli Bake

Satisfying and – yes – cheesy, this dish manages to give comfort food a healthy makeover.

Nutritional yeast adds a cheesy taste and brings a hearty dose of protein to this recipe, but you can add chickpeas or quinoa to bump it up even more. Throw in some chopped kale and you have the perfect healthy weeknight meal.

Find the recipe here: Minimalist Baker

4. Fried Cauliflower Rice

Next time you’re craving Chinese food, skip the takeout and try this recipe instead.

This recipe gives fried rice a nutritious twist by subbing the white rice for cauliflower rice and adding more fiber-filled veggies to make it a well-rounded meal. Swap the soy sauce for tamari to stay gluten-free – and feel free leave out the bacon if you want to make it meatless.

Find the recipe here: The Kitchn

5. Chickpea Cauliflower Rice Biryani with Tomato Raita

This dish is all the proof you need that healthy can taste very, very good.

This flavorful Indian dish kicks up the nutrient profile of traditional Biryani by adding chickpeas, piles of chopped veggies, and, of course, cauliflower rice. Topped off with a bit of tomato raita (a condiment made from non-dairy yogurt, herbs, and spices), you’ll definitely want a second (or third) helping of this dish.

Find the recipe here: Vegan Richa

6. Mexican Style Cauliflower Rice

Simple but scrumptious, this recipe is a great starting place for cauliflower rice newbies.

It only takes a few simple ingredients to whip up a batch of this rice. Add just the right blend of flavors and really bring this recipe to the next level by making your own homemade fajita seasoning mix.

Find the recipe here: The Pinning Mama

7. Coconut Lime Cauliflower Rice

This cauliflower rice recipe makes an easy-to-prepare side dish that takes just minutes.

Onions, garlic cloves, lime, and coconut milk enhance the flavor and make it a recipe you’ll want to cook again and again.

Find the recipe here: Diethood

8. Chicken Korma with Cauliflower Rice

Cauliflower rice is the perfect way to spice up pretty much any of your favorite recipes, turning them into something new and interesting. Case in point: this dish.

Cauliflower rice plus potatoes, carrots, bell peppers, onions, and peas make up the base of this recipe while coconut milk, cashews, and ginger provide a burst of delicious flavor in the korma sauce.

Find the recipe here: Paleo Leap

9. Cauliflower Rice Burrito Bowl

Who needs to go out and order a burrito bowl when you can make this tasty and nutritious version right in your own kitchen?

With ingredients like poblano peppers and mangoes, this recipe strikes the perfect balance between spicy and sweet. The green chile cashew cream brings it all together, adding just the right amount of zest to this flavor-filled dish.

Find the recipe here: Love and Lemons

10. Cauliflower Rice Risotto with Mushrooms and Rosemary

The secret to this cauliflower risotto dish is the seasoning. A few fresh springs of rosemary make this a delicious and satisfying recipe.

Meanwhile, sliced mushrooms create a meaty “bite” while peas add a little sweetness.

Find the recipe here: One Ingredient Chef

11. Cauliflower Rice Lettuce Cups with Sriracha Peanut Sauce

Crisp lettuce cups filled with yummy ingredients and topped with a spicy peanut sauce? Yes, please!

Each lettuce wrap is teeming with nutrients, thanks to the addition of a whole host of veggies. Mix in some peanut sauce made with coconut milk, peanut butter, honey, and sriracha for an awesome fusion of flavors.

Find the recipe here: Veggie and the Beast Feast

12. Almond Coconut Cauliflower Rice

This dish serves double duty. It can make a delicious side dish, or you can turn it into a main course when adding a protein source.

With shredded coconut, blanched almonds, and a mix of savory spices, this recipe blends a delicious array of textures and tastes.

Find the recipe here: The Healthy Foodie

13. Thai Salad and Cauliflower Rice Wrap

Perfect for a portable meal on-the-go or a simple dinner that comes together in a flash, this Thai salad wrap delivers both taste and nutrition.

Just combine cauliflower rice with a simple Thai salad, and drizzle on peanut sauce. Swap the flatbread wrap for a delicious collard wrap to upgrade the health benefits of this yummy meal.

Find the recipe here: Food Faith Fitness

14. Indian Cauliflower Fried Rice with Chicken and Roasted Chickpeas

Combine chicken, cauliflower rice, and chickpeas with aromatic spices and you’ll get this nutritious and delicious dish.

This recipe boasts a whopping 30 grams of protein and 10 grams of fiber per serving. Plus, with anti-inflammatory ingredients like turmeric, cumin, and ginger, this is a healthy dinner you can feel good about serving your family.

Find the recipe here: Jo Cooks

15. Cauliflower Rice Sushi Roll

Sure, regular sushi is good. But who wants to make regular old sushi when you can try this cauliflower rice sushi instead?

Preparing the cauliflower rice is simple. After it’s blended up, mix it with rice wine, maple syrup, tahini, and salt to help it get a little sticky. Then just fill it with your favorite ingredients, roll, and enjoy!

It doesn’t get easier (or tastier) than that.

Find the recipe here: 8 th and Lake

7 Ways to Make Cauliflower Delicious

Far from boring, this versatile veggie can be a crunchy salad, a creamy soup, or even a healthy main dish!

When you think cauliflower, do bowls of bland, steamed veggies come to mind? Well we have some outside-the-recipe-box ideas that may just change your perception of the nutritious vegetable. Low-cal and packed with vitamins, cauliflower has always been applauded for its health factor, but right now the veggie is hotter than ever thanks to its surprising versatility in the kitchen. Its naturally creamy texture blends seamlessly into recipes and can enhance some unique dishes. Read on for some unexpected yet delicious uses for it in the kitchen.

The Surprising Health Perks

Cauliflower contains just 27 calories per cup, and is also high in fiber and water, making it a great low-calorie snack to fill you up. It also works as a smart addition to caloric pasta and meat dishes to help drive down calories while beefing up portion size. It's rich in vitamin C, potassium, folate, and antioxidants, which help reduce the risk of heart disease. Plus, the fiber in the veggie helps to keep your digestive system clean and it also contains glucoraphin, which has a protective effect on our stomach lining.

Try Different Colors

Think cauliflower is always white? Think again! There are actually hundreds of varieties in varying colors which offer their own unique nutritional benefits. Some of the most popular include:

  • Orange, which contains 25 times as much beta carotene as white cauliflower. This antioxidant, which the body converts to vitamin A, boosts your immune system, helps decrease risk of heart disease, diabetes and certain cancers, and protects against free radicals that damage skin.
  • Purple, which gets its rich color from anthocyanins: the same healthy flavonoids found in blueberries, which may help lower cancer risk and regulate blood sugar levels.
  • Green, also called broccoflower, is higher in protein than cauliflower and broccoli.

Recipe Rehab Hint: Next time you’re at the store, choose your cauliflower based on how compact the head is. Look for leafy cauliflower, too — the leaves offer more protection to the head, which helps it stay fresh while on the shelves.

Get Creative in the Kitchen

Cauliflower is often steamed or served up raw in a chopped salad, but when it comes to using the ingredient in your cooking the possibilities are endless! Give some of these unique ideas a try:

Watch the video: Επεισόδιο 1 - Μπρόκολο Στον Ατμό (May 2022).