Yes, cauliflower is Keto-friendly and fits a low-carb diet perfectly. The cruciferous vegetable has become a popular go-to low carb meal as both main and side dish. In fact, cauliflower recipes help you stay on that healthy Keto-based diet and go gluten-free.
My favorite cauliflower and one of the most popular recipes on my site, cilantro lime cauliflower rice is a fantastic side-dish or base for other recipes.
Is cauliflower high in carbs?
No, 1 cup or 100 grams of cauliflower only has 3 grams of net carbs, 2 grams of fiber, and 2 grams of protein per serving. The health benefits of cauliflower are undeniable and the main reason cauliflower has become so popular.
Cauliflower nutrition facts
Let's clear out the confusion with some science-backed nutrition facts.
On average, you'll consume about 3 grams of net carbs with a one-cup serving of cauliflower. It means you can conveniently eat a bowl of cauliflower without kicking out of your ketosis.
Besides, 100 grams per 1 cup serving of cauliflower contains 92%-94% water. So your body will get a lot of dietary fiber to stay full for longer and follow your keto eating regime!
But its nutritional values do not end here. The low carb veggie has a lot more to offer. Other nutritional values of this vegetable per 100 g serving are as follows:
- 25 calories
- 0.3 grams of fat
- 30 milligrams of sodium
- 1.9 grams of sugar
- 5 grams of carbohydrates (3 grams of net carbs)
- 2 grams of dietary fiber
- 1.9 grams of protein
- 22 milligrams of calcium
- 0.42 milligrams of iron
- 299 milligrams of potassium
Would you like to miss out on such a nutrient-packed vegetable? Of course, not!
How to eat cauliflower?
There are many ways to eat cooked cauliflower! What's best about this vegetable is you can get creative, from delicious pizza toppings to rice cauliflower.
With so many health benefits, you must learn to cook a variety of cauliflower keto recipes. You can cook, steam, bake, fry, pat dry, or mash cauliflower to make a recipe that fits your daily meal plan. You can also add more life to the cauliflower dish by adding heavy cream, sour cream, or a variety of seasonings.
Excited to learn a new cauliflower recipe? Here we go!
Keto cauliflower recipes you'll love
There is a wide range of tasty meals you can prep for your low carb diets requirement using this incredibly versatile veggie. Try any of these best keto recipes:
This spicy recipe goes well if you are a non-vegetarian but on a keto plan. To cook this flavorful meal, you need cauliflower, chicken, spice mix, ranch mix, heavy cream, and sour cream.
Craving for a large bowl of evening snacks? Get creative with snack recipe ideas by preparing the crunchy cauliflower florets in an air fryer. It will definitely turn into your all-time favorite dish.
Another one of the best keto options for non-vegetarian keto dieters. Toss a range of delicious ingredients, such as turkey, red bell pepper, black pepper, cayenne pepper, thyme, etc., in a wok to cook a flavorful cauliflower rice meal.
This cauliflower rice stir fry recipe will have you turning dinners around in 20 minutes or less. Best part? It's packed with nutritious veggies and tastes fantastic.
This keto cauliflower meal deserves to be on your favorite recipes checklist. Give a twist to your regular shepherd's pie dish by cooking this one using olive oil, cauliflower, ground lamb, beef, and cream cheese. Sounds yummy, right?
Having less time to cook? You can make this dish in a jiffy using a whole cauliflower. Coat the entire head with parmesan cheese, sour cream, and seasoning mixture. Roast in the oven for 15 minutes and relish hot!
These keto recipe notes are only some of the options you can experiment with the cauliflower. You can always try out new Keto recipes or come up with one of your own.
In the end, you will be consuming a low-carb vegetable and protein-filled meal than carbohydrates depending on the serving size.
Is cauliflower pizza OK on a keto diet?
Yes, it gives a new perspective on how you can eat cauliflower and pizza together while fitting your ketogenic diet. Keto cauliflower pizza is tasty and comes with health benefits too.
Make the crust from cauliflower, choose your vegetables for topping, and bake this healthy snack. This keto recipe idea is worth a try for all keto dieters and pizza lovers alike.
Is mashed cauliflower Keto?
Yes, mashed cauliflower is another great option for a Keto-friendly diet. This recipe also pairs wonderfully with a perfectly cook roast or turkey.
Mashed potatoes, in general, are rich in carbohydrates. But cauliflower, be it steamed or frozen cauliflower, gives protein and nutrients that eventually convert into the energy booster in your daily life.
Cauliflower is one of the best low carbs food you can add to your keto lifestyle and lose weight. Replace your high carb foods with cauliflower meals today and see the difference.
You can prep a plethora of delicious recipes with cauliflower as the main component, like steamed cauliflower mash, casserole, baking dish, or snack. Feed a daily dose of good nutrients to your body.