Can I eat cauliflower on keto?

In this article, we will discuss and answer the question “can I eat cauliflower on keto?”, and different recipes and alternatives to some of the famous dishes. 

Can I eat cauliflower on keto?

Yes, you can eat cauliflower while on keto. It is a vegetable that is low in carbohydrates, 100 grams of cauliflower contains less than  5 grams of carbohydrates. 

What are the Nutritional components of cauliflower?

Cauliflowers are vegetables that are keto-friendly that are low in carbohydrates. Another advantage is containing high vitamins and phytochemicals. It is low in protein and fat.

Name Amount in 100 grams
Energy 25 calories
Protein 1.92 grams
Total lipids (fat)0.28 grams
Carbohydrates 4.97 grams
Fiber2 grams
Calcium 22 milligrams
Iron 0.42 grams
Magnesium 15 milligram
Phosphorous 44 milligram
Potassium 229  milligrams

Can I substitute Cauliflower for carbs?

Yes, you can. Cauliflower can be used as a substitute for many carbs in many foods. It can be used instead of rice, mashed potatoes, or even pizza.

How many Carbs are in a Cauliflower?

100 grams of cauliflower provide the following average nutritional values:

  • Energy: 25 calories
  • Protein: 2.0 grams
  • Fat: 0.1 grams
  • Carbohydrates: 5.3 grams
  • Dietary fiber: 2.5 grams
  • Net Carbs: 2.8 grams

How to make Cauliflower Rice?

Yes, you can substitute rice with cauliflower rice.

There are two techniques to make cauliflower rice.  One would be using a food processor to grate the cauliflower into small pieces that are as small as the rice shape.

Another way to use a box grater with medium-sized holes that were used for cheese making if you do not have a food processor.

 It is better to add another step by removing the moisture. Squeeze the cauliflower rice into a large paper towel or any absorbent material. This makes the dish less soggy with less moisture.

How to make Mashed Cauliflower?

You can make mashed cauliflower instead of mashed potatoes as a part of your keto-friendly diet. It is similar in texture to mashed potatoes, this way you will not feel like you are deprived of anything.

You can find a recipe for mashed cauliflower here.

How to make Cauliflower Chips?

Buying cauliflower chips is not always a safe option. Many industrially produced products would have carbs content in them as well as refined vegetable oil like soy, canola, rice bran, and sunflower oils have been found to promote inflammation, cardiovascular disease, and mortality in general.

Making these chips is so easy. All you need is olive oil, salt, black pepper, and garlic powder. Preheat the oven to 425, cut the cauliflower off the stem, and mix them with the seasoning and olive oil. Spread them on a baking sheet if you are using the oven. You can also use an air fryer as an option.

 How to make Cauliflower Pizza Crust?

It is a very good substitute for regular pizza dough that is packed with carbohydrates which would put your body out of ketosis. You need only a few ingredients and spices to make this pizza. It can be frozen for later use as well.

Pre-made cauliflower pizza crust can have cornstarch or potato starch as one of the ingredients. The best option would be to just make it yourself.

  • Cauliflower – you’ll need about 1.5 pounds of cauliflower florets
  • Cheese – you can use a variety of cheeses, but here is the general rule:
    • 1/2 cup of shredded cheese (mozzarella, parmesan)
    • 1/3 cup of soft cheese (goat cheese)
  • Egg – 1 beaten egg
  • Italian Seasoning – 1 teaspoon of Italian seasoning, but feel free to use additional spices
  • Salt and pepper – to taste

How to make Keto cauliflower chicken alfredo? 

For this recipe, you will need chicken breasts, butter, garlic, baby spinach, whipping cream, parmesan cheese, salt and pepper, and of course cauliflower.

The good thing about this recipe is that it is keto-friendly, so you do not need pasta. You can also replace the cauliflower with zucchini slices that look like pasta. 

You can find the recipe here.


In this article, we discussed and answered the question “can I eat cauliflower on keto?””, and different recipes and alternatives to some of the famous dishes. 


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