Can you have Cauliflower on Keto and Low Carb Diets?

  • By: kim
  • Date: January 7, 2022
  • Time to read: 4 min.

One question I am often asked is “Can you have cauliflower on keto diets?”. Well, the answer is a simple and resounding YES!

If you’re on the keto diet, cauliflower is a must-have. Cauliflower is extremely versatile and can be used as a low-carb replacement for potatoes, rice, pizza bases, bread, and pasta.

Also, cauliflower can be eaten both raw, for example in salads, and cooked in many different recipes.

Cauliflower has a somewhat bland flavor when compared to other vegetables, some people just hate it, in this case, use broccoli instead.

Aside from steaming or boiling, there are a plethora of delicious cauliflower recipes to try.

Role of cauliflower on the keto diet

Cauliflower is a great vegetable choice for people following the keto diet. It’s low in carbohydrates, has plenty of fiber and nutrients without a lot of carbs.

It also acts as an excellent substitute for all those high-carb favorites we love like mashed potatoes, rice, and pizza crusts.

Ideas for Recipes with Cauliflower as a Low Carb Substitute

Here are some tasty examples:

  • Cauli-rice (aka riced cauliflower) is an easy way to make a low-carb alternative to white rice with minimal effort and ingredients.
  • Substitute your regular pizza crust for a cauliflower crust for a low-carb alternative that is just as tasty.
  • Mashed cauliflower is delicious and easy to make mashed cauliflower!
  • Cauliflower Gratin Recipe  – if you want something creamy, filling, flavorful and delicious without all those carbs, this is the recipe for you!
  • Soups are usually a good option to add more veggies to your diet. Cauliflower works well added to soups.

Cauliflower Nutrition Facts

Vitamins, minerals, and other important micronutrients are plentiful in cauliflower. These are just as crucial as maintaining your protein and fat macronutrient targets while on a low-carb diet.

100g of cauliflower contains the following (approximate amounts)

23 calories

1.8g Protein

Total Carbohydrates 4.1g

Dietary fiber 2.3g

Sugars 2.1g

Fats – less than .5g


My Top Recommended Low Carb Cauliflower Recipes

Here is a list of recipes for you to try.

What Keto Vegetables to Eat if you Hate Cauliflower?

What can I substitute for cauliflower in a recipe? My first choice for substituting cauliflower in recipes is to use broccoli instead.

If you just want a cooked low carb vegetable side dish then consider spinach, broccoli, brussels sprouts, cabbage, and bok choy. These are all great choices that will keep your meal low carb.


Cauliflower is a popular low carbohydrate vegetable choice for people on a keto diet. The great thing about incorporating cauliflower into your keto diet is its low carb, widely available, versatile, and delicious.

It can be used in many recipes as a low-carb substitute for potatoes and rice. Also, it has plenty of other important nutrients such as fiber and vitamins.  

If have wanted to try eating cauliflower on a keto diet but don’t know where to start, I hope we have been able to guide and assist you.

You may Also Like

can i eat cauliflower on a keto diet

Leave a Reply

Your email address will not be published.

Previous Post

What Type of Foods are High in Protein?

Next Post

Brussels Sprouts with Bacon

brussels sprouts and bacon recipes