May 26, 2015 11:36 am
Updated: June 9, 2015 12:39 pm

4 easy ways to cut carbs with cauliflower

Here are 4 tricks to replace carbs with cauliflower.


TORONTO — With beach season around the corner, what better time to shed some carbs from your diet and swap them for something a little more healthy — like cauliflower.

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The cruciferous veggie, which has been dubbed “the new kale,” is loaded with nutritional goodness. The often under-rated superfood also makes for a great carb substitute. It can be great in shepherd’s pie in place of potatoes, for instance, or in pizza crust.

READ MORE: Snack swap – tips for healthy and tasty treats

BuzzFeed has a few other tasty and creative suggestions:

Grilled Cheese

  1. Preheat oven to 450°F.
  2. Grate steamed cauliflower in food processor.
  3. Squeeze out any moisture (you can do this by pressing the cauliflower between two clean dish clothes).
  4. Mix cauliflower, egg and mozzarella in bowl.
  5. Form into squares on baking sheet and bake until golden.
  6. Place cheese between the slices and grill.

Ditch the bread and make your grilled cheese healthier with a cauliflower patty.


Tater tots

  1. Preheat oven to 375°F.
  2. Blend steamed cauliflower in food processor.
  3. Mix egg, cauliflower, vegetables and cheese in bowl.
  4. Roll mixture and place on baking sheet.
  5. Bake until golden.

READ MORE: How to get your kids to eat their fruits and vegetables

Have trouble getting your kids to eat their vegetables? Try these cauliflower tater tots!


Mac & Cheese

  1. Put florets in crock pot.
  2. In a pot, combine: milk, cheddar soup, more cheddar and onion.
  3. Stir until melted.
  4. Pour mixture into slow cooker over cauliflower
  5. Cook on low for three hours.

Mac ‘n cheese made healthier with cauliflower.


There’s also a recipe for veggie fried rice (with cauliflower subbing in for the rice) in the video above.

 Did you know?

  • Cauliflower is in the same plant family as broccoli, kale, cabbage and collards. Mark Twain called it “cabbage with a college education.”
  • It was first grown in North America in the 1600s.
  • It can be stored in the fridge for up to five days.
  • If you notice small brown spots on the cauliflower, don’t worry, it’s likely just water marks. Yellow marks could mean the vegetable is passed its prime.

The key benefits of cauliflower:

  • Anti-inflammatory due to its high vitamin K content
  • High in immune-boosting Vitamin C
  • High in fibre
  • High in antioxidant nutrients, which can help prevent the development of cancer
  • Boosts heart health (sulforaphane in cauliflower and other cruciferous vegetables has been found to significantly improve blood pressure and kidney function)

READ MORE: The skinny on snack bars – What to look for on the nutrition label

Try these recipes from Food Network Canada that feature cauliflower:

With files from Global News contributor/registered nutritionist Kathy Smart

© 2015 Shaw Media

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