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Do I have any fellow carb lovers here?


cauliflower on a green napkin

Just about every comfort food you can think of involves carbs — there’s just something about carbs that we tend to love.  With the rise of the low-carb trend, people have gotten very creative with recreating their favorite carb dishes in a “healthier” way.   

One magical ingredient is usually at the root of these recreations — cauliflower. It’s so versatile and can be used in so many ways.   

You likely know it can replace white rice, but what else can cauliflower do in your kitchen to beat your carb cravings? As it turns out, a lot. Here’s where you can swap this cruciferous veggie in place of carb-filled options.   

  1. Mashed potatoes

Some people go full cauliflower while others go half-and-half with potatoes. Either way, you’ll turn out that favorite comfort food through cauliflower and won’t feel as bloated afterward. I love adding loads of fresh garlic and herbs to it to fill it full of flavor.  

bowl of mashed cauliflower

  1. Alfredo sauce

Dreaming of a plate of fettuccine alfredo? There’s a way to liven up a regular alfredo sauce with cauliflower to lighten the load of the heavy dish. Use cauliflower to lighten it up without sacrificing any flavor, with only a few ingredients. Cauliflower alfredo sauce consists of cauliflower, garlic, your favorite non-dairy milk, and that’s about it! Look up some recipes on Pinterest and give it a try.   

bowl of cauliflower

  1. Pizza

Look on YouTube, and you’ll find a ton of cauliflower crust recipes just waiting to be tried. All you need is a whole head of cauliflower, cheese, and egg whites. Don’t want to make it yourself? They sell cauliflower pizza crusts ready to go in the frozen section of the supermarket, and you can even substitute cauliflower crust in many pizza parlors. 

plate of pizza


  1. Tater tots

If you’re struggling to get the kids to eat veggies, try replacing the tater tots with cauliflower tots. You can make these yourself with minimal ingredients or buy them in the frozen section of your local grocery store.   

tater tots

  1. Fried rice

Sure, you can make fried rice healthier with brown rice. But if you really want to maximize your veggie intake and cut carbs further, try making it with cauliflower rice. Add shrimp or Tofu and a scrambled egg for a satisfying switch-up on this Chinese takeout classic. Drizzling toasted sesame oil while cooking will add a pop of flavor you’ll love.  

bowl of cauliflower


  1. Sushi

Yes, you read that right! You can substitute cauliflower rice for sushi rice. It only takes just a touch of coconut milk to render it to the same texture that sushi rice has. What a game-changer. Fill it with your favorite raw or cooked fish, or keep it strictly vegetarian.  

orange bowl of cheese sauce

  1. Cheese sauce

You can make cheese sauce that’s lighter and still cheesy, all with the help of cauliflower. Steam cauliflower in chicken or veggie stock, then puree it with a little cheese. Use vegan cheese if you’re dairy-free. You’ll find plenty of uses for this one like topped on veggies or even with elbow macaroni for a healthier version of everyone’s favorite, mac n’ cheese.   

See? Eating healthier doesn’t have to be all about salads. Let cauliflower help you fix your cravings for tonight’s dinner! 




pinterest easy cauliflower swaps

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