10 Delicious Ways to Use Cauliflower in Vegan Cooking

Let’s be honest – cauliflower used to be the bland, white blob on your plate that nobody got excited about.

But something happened. This unassuming cruciferous veggie suddenly had a glow-up, and now it’s everywhere, transforming into everything from pizza crusts to buffalo wings.

It’s like cauliflower woke up one day and decided to become the hero of the vegetable world.

Whether you’re vegan, plant-curious, or just trying to mix up your dinner routine, cauliflower has earned its place in the spotlight.

We’ve got 10 delicious ways to use it that’ll make you forget it ever had a boring reputation.

1. Crispy Cauliflower “Wings”

Who says vegans can’t enjoy the satisfaction of biting into crispy, saucy “wings”? Cauliflower steps up to the plate in this crowd-pleasing favourite.

Ingredients:

• 1 large head of cauliflower, cut into bite-sized florets
• 120g plain flour
• 240ml plant-based milk (such as almond or soy)
• 1 tsp garlic powder
• 1 tsp smoked paprika
• ½ tsp ground black pepper
• ½ tsp salt
• 2 tbsp olive oil (optional, for extra crispiness)
• Hot sauce or BBQ sauce for coating

Instructions:

1. Preheat the oven to 175°C (350°F) and line a baking tray with parchment paper.
2. Prepare the batter: In a large bowl, mix the flour, plant-based milk, garlic powder, smoked paprika, salt, and pepper until smooth.
3. Coat the cauliflower: Toss the cauliflower florets in the batter until evenly coated. If you like them extra crispy, drizzle with olive oil.
4. Bake the cauliflower: Spread the florets onto the lined tray in a single layer. Bake for 25-30 minutes, flipping halfway through, until golden brown and crispy.
5. Sauce them up: Once baked, toss the cauliflower in your favourite hot sauce or BBQ sauce to coat them generously.

These cauliflower wings are perfect for snacks or a healthier alternative to traditional appetisers. Plus, a whole head of cauliflower provides a generous serving for very few calories, making it an excellent choice for those watching their intake.

2. Creamy Cauliflower Mac ‘n’ Cheese

Craving the comfort of mac ‘n’ cheese without the dairy? Cauliflower comes to the rescue with its ability to create a luscious, creamy sauce that rivals the original.

Ingredients:

• 1 large head of cauliflower, chopped into florets
• 300g macaroni (or any pasta you prefer)
• 240ml plant-based milk (such as oat or almond)
• 4 tbsp nutritional yeast
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp ground turmeric (optional, for colour)
• ½ tsp salt (adjust to taste)
• ½ tsp black pepper
• 1-2 tsp Sriracha (optional, for a bit of heat)
• 1 tbsp olive oil (optional, for a creamier texture)

Instructions:

1. Steam the cauliflower: Steam the cauliflower florets until soft and tender, about 10-12 minutes.
2. Cook the pasta: While steaming the cauliflower, cook the macaroni according to the packet instructions. Drain and set aside.
3. Blend the sauce: In a blender or food processor, combine the steamed cauliflower, plant-based milk, nutritional yeast, garlic powder, onion powder, turmeric (if using), salt, and pepper. Blend until smooth and creamy. For a richer texture, add the olive oil and blend again.
4. Spice it up: For an extra kick, blend in 1-2 teaspoons of Sriracha to taste.
5. Coat the pasta: Toss the cooked pasta with the creamy cauliflower sauce, making sure every piece is coated evenly.
6. Serve immediately with a sprinkle of extra nutritional yeast or fresh herbs, if desired.

Tip: Silken tofu adds a silky texture and ups the protein content, making this healthy comfort food even more nourishing! If you fancy using it in this recipe, just add 100g when blending the other ingredients together.

This healthier take on a classic dish is lower in calories and higher in fibre than traditional mac ‘n’ cheese. It’s a win-win for your taste buds and your health.

3. Cauliflower Rice

Looking for a low-carb alternative to rice? Cauliflower rice is your new best friend in the kitchen.

Simply pulse cauliflower florets in a food processor until they resemble rice grains. Be careful not to over-process, or it can become mushy.

You can eat it raw with your favourite seasonings, or sauté the “rice” in a pan with a little oil and seasonings. In just minutes, you’ll have a light, fluffy side dish that pairs well with stir-fries, curries, or as a base for Buddha bowls.

If you’ve made too much cauliflower rice, don’t worry, it freezes really well! Lightly steam and freeze it for later!

Cauliflower rice isn’t just a great low-carb alternative to rice, frozen cauliflower can also be blended into smoothies! It adds creaminess without altering the flavour, giving your smoothie an extra boost of nutrition.

4. Cauliflower Pizza Crust

Yes, you read that right. Cauliflower can even transform into a delicious, gluten-free pizza crust.

Ingredients:

• 1 large head of cauliflower, chopped into florets
• 2 tbsp ground flaxseed (or chia seeds) + 6 tbsp water (flax egg replacement)
• 60g plant-based cheese alternative (grated)
• 1 tsp dried mixed herbs (such as oregano, basil, or thyme)
• ½ tsp garlic powder
• ½ tsp salt
• Your favourite vegan pizza toppings (e.g., tomato sauce, veggies, plant-based cheese)

Instructions:

1. Preheat the oven to 200°C (180°C fan) or 400°F. Line a baking tray or pizza stone with parchment paper.
2. Prepare the flax egg: Mix the ground flaxseed with 6 tablespoons of water. Let it sit for 5-10 minutes until it thickens.
3. Rice the cauliflower: Pulse the cauliflower florets in a food processor until it resembles rice. Transfer to a microwave-safe bowl.
4. Cook the cauliflower: Microwave the cauliflower rice for 5-6 minutes or until tender. Let it cool, then place it in a clean kitchen towel or cheesecloth. Squeeze out as much excess moisture as possible. This step is key for a crispy crust!
5. Mix the crust: In a large bowl, combine the cooked cauliflower, flax egg, plant-based cheese, mixed herbs, garlic powder, and salt. Mix until it forms a dough-like consistency.
6. Shape the crust: Place the cauliflower mixture onto the prepared baking tray. Shape it into a pizza crust about ½ inch thick.
7. Bake the crust: Bake for 20-25 minutes until the crust is golden and firm.
8. Add toppings: Remove the crust from the oven, spread with your favourite tomato sauce, and add your preferred vegan toppings. Bake for an additional 10-12 minutes, until the toppings are hot and the plant-based cheese is bubbly.
9. Serve: Let the pizza cool for a few minutes before slicing. Enjoy your delicious, gluten-free cauliflower pizza!

This innovative use of cauliflower allows pizza lovers to indulge without gluten or excess carbs, proving that plant-based eating can be both healthy and indulgent.

5. Roasted Cauliflower Steaks

For a hearty main course that lets cauliflower shine, try roasting thick slices as “steaks.”

Cut a whole cauliflower head into 1-inch thick slices. Brush with olive oil and season with your favourite spices – think cumin, paprika, and garlic powder. Roast in a hot oven until the edges are crispy and caramelised.

These cauliflower steaks make an impressive centrepiece in any vegan meal. They’re filling, and flavourful, and showcase the natural nutty taste of roasted cauliflower.

6. Creamy Cauliflower Soup

When the weather turns chilly, a warm bowl of creamy cauliflower soup is just the thing to comfort your soul.

Ingredients:

• 1 large head of cauliflower, chopped into florets
• 1 onion, diced
• 2 cloves garlic, minced
• 1 litre vegetable broth
• 200ml coconut milk (full-fat for extra creaminess)
• ½ tsp ground nutmeg
• ½ tsp white pepper
• Salt to taste
• 1 tbsp olive oil (or vegan butter)

Instructions:

1. Sauté the onions and garlic: Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 4-5 minutes until softened. Stir in the garlic and cook for another minute.
2. Add the cauliflower and broth: Add the cauliflower florets to the pot and pour in the vegetable broth. Bring to a boil, then reduce the heat and simmer for 15-20 minutes, or until the cauliflower is tender.
3. Blend the soup: Use an immersion blender to blend the soup until smooth and creamy. Alternatively, carefully transfer the soup to a blender in batches and blend until smooth.
4. Stir in the coconut milk: Once blended, return the soup to the pot (if using a blender) and stir in the coconut milk. Season with nutmeg, white pepper, and salt to taste.
5. Heat and serve: Warm the soup gently over low heat for a few minutes. Serve hot, garnished with a sprinkle of fresh herbs, a drizzle of olive oil, or some croutons if desired.

Tip: Adding silken tofu is a great way to boost the protein in your cauliflower soup! Silken tofu blends easily into soups, making them even creamier without altering the flavour much.

To add silken tofu to this soup:

1. Add tofu while blending: After simmering the cauliflower and other ingredients, blend in around 150-200g of silken tofu along with the other ingredients. It will give the soup extra creaminess and a nice protein boost.
2. Adjust seasoning: After adding the tofu, taste and adjust seasoning as needed, since tofu can sometimes mellow out flavours.

Have leftovers? This soup freezes beautifully, making it perfect for meal prep or saving for a quick, comforting meal later on.

7. Cauliflower Buffalo Dip

Bring the heat to your next party with a vegan cauliflower buffalo dip that’ll have everyone asking for the recipe.

Ingredients:

• 1 medium head of cauliflower, chopped into florets
• 100g cashews (soaked in hot water for at least 30 minutes)
• 60ml buffalo sauce (or your favourite hot sauce)
• 2 tbsp nutritional yeast
• 1 tbsp apple cider vinegar
• 1 tsp garlic powder
• ½ tsp smoked paprika
• 120ml plant-based milk (such as oat or almond)
• Salt and pepper, to taste
• Celery sticks and carrot batons for serving

Instructions:

1. Preheat the oven to 180°C (160°C fan) or 350°F.
2. Steam the cauliflower: Steam the cauliflower florets until tender, about 10-12 minutes. Drain and set aside.
3. Blend the ingredients: In a blender or food processor, combine the steamed cauliflower, soaked cashews, buffalo sauce, nutritional yeast, apple cider vinegar, garlic powder, smoked paprika, and plant-based milk. Blend until smooth and creamy.
4. Adjust seasoning: Taste the dip and add salt and pepper as needed. If you like it spicier, add a bit more buffalo sauce.
5. Bake the dip: Transfer the cauliflower mixture to an oven-safe dish and bake for 20-25 minutes, or until the dip is hot and bubbly.
6. Serve: Serve the buffalo dip hot with celery sticks and carrot batons for dipping.

This crowd-pleasing dip is a healthier alternative to traditional buffalo dips, with all the flavour and none of the guilt.

8. Cauliflower Tacos

Take your Taco Tuesday to the next level with crispy, spiced cauliflower as the star.

Crispy Spiced Cauliflower Tacos

Ingredients:

• 1 large head of cauliflower, chopped into florets
• 2 tbsp olive oil
• 1 tsp chilli powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp garlic powder
• Salt and pepper, to taste
• 8 small soft tortillas (corn or wheat)
• 1 ripe avocado, sliced
• 100g salsa (store-bought or homemade)
• Lime wedges, for serving
• Fresh coriander (optional)

Instructions:

1. Preheat the oven to 200°C (180°C fan) or 400°F. Line a baking tray with parchment paper.
2. Spice the cauliflower: In a large bowl, toss the cauliflower florets with olive oil, chilli powder, cumin, smoked paprika, garlic powder, salt, and pepper until evenly coated.
3. Roast the cauliflower: Spread the spiced cauliflower on the prepared baking tray and roast for 25-30 minutes, flipping halfway through, until crispy and golden.
4. Warm the tortillas: While the cauliflower is roasting, warm the tortillas in a dry pan over medium heat or wrap them in foil and place them in the oven for 5 minutes.
5. Assemble the tacos: Once the cauliflower is crispy, stuff the warm tortillas with roasted cauliflower, slices of avocado, a spoonful of salsa, and a squeeze of fresh lime juice. Garnish with fresh coriander if desired.
6. Serve: Serve the tacos immediately with extra lime wedges on the side.

These tacos offer a delightful texture contrast and a burst of flavours that will satisfy even the most devoted carnivores at the table.

9. Cauliflower Stir Fry

Turn cauliflower into a delicious, veggie-packed version of fried rice that’s lower in carbs and higher in nutrients.

Ingredients:

• 1 large head of cauliflower, chopped into florets
• 200g firm tofu, cubed (or tempeh, if preferred)
• 1 tbsp soy sauce (use tamari for gluten-free)
• 1 tsp sesame oil
• 2 tbsp vegetable oil (for stir-frying)
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 carrot, diced
• 100g frozen peas
• 100g sweetcorn (canned or frozen)
• 2 tbsp soy sauce/tamari (for the rice)
• 1 tbsp rice vinegar (optional)
• 1 tsp ground ginger or grated fresh ginger
• 2 spring onions, chopped (for garnish)
• Salt and pepper, to taste

Instructions:

1. Prepare the tofu: Press the tofu to remove excess moisture, then cut it into small cubes. Toss with 1 tbsp soy sauce and sesame oil. Set aside.
2. Make the cauliflower rice: Pulse the cauliflower florets in a food processor until they resemble rice grains. Be careful not to over-process, or it can become mushy.
3. Cook the tofu: Heat 1 tbsp vegetable oil in a large frying pan or wok over medium-high heat. Add the tofu cubes and stir-fry for 5-7 minutes, until golden and crispy. Remove from the pan and set aside.
4. Stir-fry the vegetables: In the same pan, add the remaining 1 tbsp of vegetable oil. Sauté the diced onion, garlic, and carrot for 3-4 minutes, until softened. Stir in the peas and sweetcorn, cooking for another 2-3 minutes.
5. Add the cauliflower rice: Stir the cauliflower rice into the vegetable mixture. Add 2 tbsp soy sauce, rice vinegar (if using), and ground ginger. Stir-fry for 5-7 minutes, until the cauliflower is tender but not mushy.
6. Add the tofu: Return the crispy tofu to the pan, tossing everything together until well combined. Adjust seasoning with salt and pepper to taste.
7. Garnish and serve: Serve hot, garnished with chopped spring onions for an extra flavour boost.

This dish is a great way to use up leftover vegetables and provides a satisfying, guilt-free alternative to takeout fried rice.

10. Cauliflower “Potato” Salad

For a twist on the classic side, swap potatoes for cauliflower in your next “potato” salad.

Ingredients:

• 1 large head of cauliflower, chopped into bite-sized florets
• 4 tbsp vegan mayonnaise
• 1 tbsp Dijon mustard (or wholegrain mustard)
• 2 sticks of celery, finely chopped
• 2 tbsp fresh parsley or dill, chopped
• 1 tsp apple cider vinegar (optional, for tang)
• ½ tsp garlic powder
• ½ tsp onion powder
• Salt and pepper, to taste
• Optional: 2 tbsp chopped spring onions or chives for garnish

Instructions:

1. Steam the cauliflower: Steam the cauliflower florets for 5-7 minutes, or until just tender. You want them to retain some bite. Drain and set aside to cool completely.
2. Make the dressing: In a large bowl, whisk together the vegan mayonnaise, Dijon mustard, apple cider vinegar, garlic powder, onion powder, salt, and pepper.
3. Mix the salad: Once the cauliflower has cooled, add it to the dressing along with the chopped celery and fresh herbs. Gently toss everything together until the cauliflower is well-coated.
4. Chill: For the best flavour, refrigerate the salad for at least 30 minutes to allow the flavours to meld.
5. Serve: Garnish with chopped spring onions or chives, and serve chilled as a side dish at your next picnic or BBQ.

This clever substitution reduces the calorie content while boosting the nutritional value of your salad.

The Bottom Line

And there you have it – cauliflower, the humble veggie that’s gone from boring side dish to total game-changer.

Whether you’re tossing it in buffalo sauce, blending it into a creamy soup, or transforming it into pizza crust, cauliflower is ready to be the star of your next meal. So grab a cauliflower, get cooking, and let your taste buds (and your body) thank you big time.

You’ll never look at cauliflower the same way again!