11 Intelligent Carb-Reducing Cauliflower Swaps

Creamy and white however naturally low-carb, cauliflower is the reply to your weight-reduction plan woes. If you happen to’re seeking to observe your carb consumption or simply wish to shave some energy off your favourite dishes, then this assortment of recipes will certainly assist. In every part from baked items and potato-based dishes to indulgent cream sauces, cauliflower is a magical stand-in for a lot of less-than-healthy elements. 

Cauliflower is a low-carb eater’s finest pal. When it is roasted, it is crispy and crunchy like a potato wedges. When it is steamed and mashed, it may cross for buttery mashed potatoes with ease. When riced, it is exhausting to disclaim the likeness to a bowl of precise rice. Whether or not you are making an attempt to chop carbs out of your each day weight loss program or simply in search of methods to sneak in additional servings of greens, these cauliflower swaps will depart your carb-craving palate glad.


Nothing is sort of as comforting as a giant dollop of potatoes in your dinner plate. Wealthy and creamy, they get a lightened up makeover in our Fast Creamy Potatoes recipe, which mixes half-and-half cauliflower and potatoes. The outcomes are simply as easy and satisfying as the unique dish.

Cream sauce

Infamous for being wealthy, Alfredo sauce is dense with energy and saturated fats. Lower down on the undesirable extras by choosing Cauliflower Alfredo, which provides cauliflower puree to a roux base for an extremely creamy, but gentle, dinner.


Normally deep-fried, fritters are one of many final issues that come to thoughts when the phrase “wholesome” is talked about. However with these Crisp Cauliflower Fritters, cauliflower replaces carb-heavy potatoes, they usually’re pan fried for a crispy exterior with out additional oil.

Pizza crust

It is easy to like pizza—and even simpler to select it up on the drive house from work. Keep away from the temptation of take-out and as a substitute make this Veggie Pizza with Cauliflower Crust. Utilizing an entire head of cauliflower, this crust is a gluten-free combo of the veggie, cheese, and egg whites. Better part? Two folks get to separate an entire pizza for less than 350 energy every. 

Potato Soup

With 2/three fewer energy per ounce than potatoes, cauliflower was an apparent alternative for bulking up our Creamy, Mild Potato Soup. Because the soup base tastes indulgent (however is definitely fairly gentle), it means you get dose of cheese and bacon toppings.


Crisp on the skin and comfortable on the within, these Tacky Cauliflower Tots are excellent for curbing these fast-food cravings. Flavored with purple bell peppers, cheese, and cilantro, they knock the potato model out of the ring. 

Fried rice

Whereas brown rice is an entire grain that we love, we often prefer to go for one thing much less calorie dense, which is the place Simple Cauliflower Fried “Rice” is available in to save lots of the day. With 190 fewer energy per cup than conventional rice, cauliflower pairs fantastically with shrimp and egg for an Asian-inspired favourite that will not hurt your weight loss program.


Fearful about your cauliflower rice falling aside in sushi? Do not fret, a touch of coconut milk helps the cauliflower mimic the feel of sticky rice on this paleo-friendly Sushi Salmon Roll. If you happen to’re not a giant fish fan, simply change out the salmon for any of your favourite sushi fillings. 


Simple to mix up as a easy facet, Cauliflower Polenta is the right accompaniment to saucy major dishes that want a gentle base to take in taste. Utilizing simply 5 elements (most of that are most likely in your pantry or fridge), you possibly can have this recipe on the desk in about half an hour.


Unashamedly served at both breakfast, lunch, or dinner (no less than within the South), biscuits are a scrumptious facet that may generally derail the caloric consumption of your whole meal. Gluten-free and fewer than 25 energy per biscuit, Tacky Cauliflower Biscuits would be the reply to your carb fears. They’re simply served as a meal accompaniment or a bite-size appetizer.

Cheese sauce

Ooey-gooey tacky bread will get an additional dose of greens (and extra creaminess) from steamed cauliflower on this Cauliflower Cheese Sauce. Use this combination in your subsequent grilled cheese sandwich and pair alongside recent tomato soup for a family-friendly dinner. We suggest spreading this sauce on crusty French bread , however you need to use any bread you like. The cheesy-veggie sauce is an effective way to sneak in greens, so strive tossing it with recent pasta for a more healthy mac and cheese that does not skimp on the creamy texture and tacky taste.


This text initially appeared on CookingLight.com.