cauli-power! cauliflower recipes

Andrea Wright Agustin
September 27, 2018

Experience the power of cauliflower to bring versatility to your meals. Try these recipes and discover its deliciousness.

Serve these crispy patties as an appetizer, vegetarian side dish, or entree.


  • 1 large head cauliflower, cut into florets
  • 2 eggs, beaten
  • ½ cup whole-wheat flour
  • ¼ cup minced green onion
  • 2 garlic cloves, minced
  • ½ tsp. dried Italian seasoning
  • Salt and pepper to taste
  • ¼ cup plain nonfat Greek yogurt
  • 1 Tbsp. minced parsley
  • 2 tsp. olive oil, divided


Steam cauliflower over boiling water until tender, about 10 minutes. Transfer to a cutting board and chop into pea-sized pieces. Combine cauliflower, eggs, flour, green onion, garlic, Italian seasoning, and salt and pepper in a medium bowl and mix well. In a small bowl, combine yogurt and parsley and set aside.

Heat 1 teaspoon oil in a large nonstick skillet. Scoop 1/4 cup batter into skillet for each patty and flatten slightly. Cook about 5 minutes then flip and cook an additional 3 minutes or until golden brown and cooked through. Repeat process until all batter and remaining oil is used. Serve warm with yogurt sauce. Makes 4 servings.

A little spicy and a little sweet, these make a great appetizer or side dish the whole family will love.


  • 1 medium head cauliflower
  • 2 Tbsp. shoyu
  • 2 Tbsp. honey
  • 2 Tbsp. hot chili sauce (such as Sriracha)
  • 2 Tbsp. olive oil


Preheat oven to 400 degrees. Spray a baking sheet with cooking spray or line with parchment paper.

Cut cauliflower into florets. Place in a medium bowl and set aside.

In a small bowl, stir together remaining ingredients. Pour over cauliflower and mix well until evenly coated. Spread on baking sheet in a single layer.

Bake 25 minutes or until fork tender. Makes 4 servings.


One of the more popular variations of cauliflower is cauliflower rice, or simply “cauli-rice.” This cauli-fried rice will take away your skepticsm and leave you wanting more.


  • 1 head cauliflower
  • 2 Tbsp. coconut or olive oil, divided 
  • 1 lb. chicken breast or other protein (pork, bacon, sausage, tofu), cubed
  • 1 Tbsp. grated ginger
  • 1 garlic clove, minced
  • 1 cup shredded carrot
  • 3 eggs, beaten
  • 1 cup frozen peas, thawed
  • 3 Tbsp. shoyu (tamari or coconut aminos for gluten-free) 
  • 1 tsp. hot chili sauce (optional)
  • 1/2 cup chopped green onion
  • 1/3 cup chopped cilantro
  • Lime wedges for serving (optional)


Rice cauliflower and set aside. Heat about half the oil in a wok or a large skillet over medium-high heat. Add chicken, ginger, and garlic to the pan. Stir fry until chicken is almost cooked through and then add the carrots and cook for about a minute. Add riced cauliflower pan and cook until tender, 3-5 minutes, stirring constantly. Be careful not to  overcook the rice. Make a well in the middle of the rice and add eggs. Cook and stir until almost done, then mix everything together. Add peas, shoyu, and chili sauce and mix well. Stir in green onion and cilantro.   

Watch a video on how to rice cauliflower and discover ways to vary this simple fried rice recipe.

Photos and videos by Earl Yoshii

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