40+ Delicious Vegan Cauliflower Recipes
Over 40 healthy vegan cauliflower recipes that will bring fresh and creative new recipe ideas to your meal plan!
From cauliflower breakfast oats and cauliflower protein chocolate cookies, to vegan cauliflower side dishes, finger food, tacos, appetizers, casseroles and more!
Make cheesy sauces with cauliflower and nutritional yeast, use roasted cauliflower for tacos and more, or find buffalo or BBQ cauliflower finger food ideas.
The list below will give you so many new ideas on how you can use cauliflower to make a super delicious meal.
Cauliflower Benefits
We all know the benefits of eating more vegetables. Cauliflower belongs to the cruciferous vegetables that contain sulforaphane and comes with additional benefits.
According to Nutritionfacts.org, the benefits of eating cauliflower are:
- boosting our intestinal defenses
- lower the risk of inflammatory bowel diseases and leaky gut
- plays a role in boosting immune function
- contains sulforaphane, which boosts our liver’s detoxifying enzymes
- enzymatic action from eating cauliflower may also protect brain, eyesight, fight against free radicals, induce detoxification enzymes, and help prevent and treat cancer.
Nutrition of cauliflower
Cauliflower is a whole food which means it contains all macro nutrients and has a high nutrient density. Nutrient dense foods contain a lot of nutrients (vitamins and minerals) for a low amount of calories.
Example: One cup of raw cauliflower pieces contains only 27 calories but 51mg of vitamin C, which covers almost 70% of your daily intake need!
Cauliflower is also rich in fiber, Vitamin B5, B5, K, folate and potassium. It also contains protein and traces of the other minerals and vitamins.
When is cauliflower in season?
You can get cauliflower pretty much year round, especially in the frozen section. It’s peak season is end of summer until the end of fall.
If you like these Vegan cauliflower recipes, be sure to check out these 35+ Vegan Casserole Recipes and the 85+ Vegan Sandwich Recipes.
40+ Delicious Vegan Cauliflower Recipes
Cauliflower Rice Bowls
Super delicious and flavour-packed Cauliflower Rice Bowls with crispy cinnamon sweet potatoes & creamy, garlicky avocado mash!
Vegan Potato Cauliflower Stew (oil free, gluten free)
Vegan, oil free, gluten free potato cauliflower stew that can be done in less than 30 minutes and makes a perfect instant pot/one pot meal. This healthy plant based dinner recipe is also weight loss, 21 day fix, and budget friendly ($1.53 per serving).
Vegan Buffalo Cauliflower Wings (Gluten-Free, Keto)
The best Vegan Buffalo Cauliflower Wings! This super simple and easy recipe is just 5 ingredients and can be baked or air-fried! They're the perfect spicy, crispy, and tender appetizer or healthy snack for game day! Gluten-free, keto, paleo, and allergy-free, these oil-free vegetarian wings will be a hit at your next party, even with the meat-eaters!
Creamy Vegan Cauliflower Soup ~ Veggie Inspired
This creamy Vegan Cauliflower Soup is cozy and comforting and so simple to make. The perfect bowl to keep you warm all winter long. It’s gluten free and can easily be made nut-free and oil-free, as well. Ready in just about 30 minutes!
Chocolate Cauliflower Smoothie Recipe
This chocolate cauliflower smoothie contains 290 calories and 10 g of protein. A creamy chocolate smoothie with hidden veggies.
Cauliflower Potato Salad (Keto and Low Carb)
This Cauliflower Potato Salad (Keto and Low Carb) has everything you love about classic potato salad, except for the potatoes! Dressed in a creamy vegan dressing, every bite is light, tangy, and rich. It’s a must have for picnics and barbecues!
Cauliflower Scampi in Lemon Garlic White Wine Sauce
Cauliflower Scampi in Lemon Garlic White Wine Sauce needs only a handful of ingredients and is ready in less than 30 minutes. It’s a weeknight winner!
Sriracha Cauliflower and Chickpea Sheet Pan Meal
A simple chickpea sheet pan meal that is perfect for a quick weeknight dinner. Roasted cauliflower, chickpeas, and a delicious Sriracha-based sauce. Gluten-free and vegan.
Kung Pao Tofu with Roasted Cauliflower
This kung pao tofu is a lightened-up, vegan take on a classic Chinese take-out dish. It’s spicy, flavorful and paired with roasted cauliflower for extra veggies.
Cauliflower Tabbouleh Salad
his fresh and flavorful cauliflower tabbouleh salad uses riced cauliflower instead of bulgur wheat. Using cauliflower rice makes it low-carb and gluten-free!
Healthy Cauliflower Bolognese Sauce [Vegan]
Hearty, loaded with veggies and seasoned with Italian flavours, this cauliflower Bolognese will make your vegan Bolognese sauce dreams come true. Ready in under an hour and completely whole food plant based with no oil required. It’s a wholesome dinner the entire family will love.
BBQ Buffalo Cauliflower Wings in the Air Fryer, Oil-Free
Nicely spiced and crispy on the outside. These bbq buffalo cauliflower wings are cooked the air fryer and perfect for your special event.
Vegan Crispy Cauliflower Tacos
Take Taco Tuesday to the next level with vegan Crispy Cauliflower Tacos! Made with baked cauliflower, these meatless tacos are sure to make a vegetable lover out of just about anyone!
Chocolate Cauliflower Protein Cookies
Chocolate Cauliflower Protein Cookies are absolutely flourless, nut free, oil free and one of the healthiest desserts you can ever imagine. It is chocolaty and so desirable that no one can ever find out the hidden veggie in it. It’s high in protein and loaded with superfoods.
Air Fryer Cauliflower Steaks - Gluten Free
Air Fryer Cauliflower Steaks with smokey sweet spices make for the perfect vegan and gluten free meal. With only 4 ingredients and 5 minutes to prep these insanely easy cauliflower steaks are sure to become a kitchen staple.
Vegan Habanero Cauliflower Spaghetti
Vegan Habanero Cauliflower Spaghetti with absolute fun flavors! It’s perfect to bring a twist to your regular spaghetti meals.
Indian Spiced Chickpea & Cauliflower Burgers
These delicious Indian Spiced Cauliflower Burgers have a great texture and are full of protein and fibre. Perfect for a quick midweek meal.
Healthy Vegan Taco Filling
This healthy vegan taco filling gets its meaty texture from cauliflower. Made with savory spices, spicy peppers, and sunflower seeds for protein.
Roasted Cauliflower in Spicy Peanut Sauce
Roasted Cauliflower in Spicy Peanut Sauce is a tasty and easy vegan dinner recipe that's ready in just 20 minutes with 8 simple ingredients! The simple homemade spicy peanut sauce comes together easily and is served on top of roasted cauliflower for a dish packed with flavor.
Cauliflower Sabzi
Here's a quick and easy Cauliflower sabzi recipe that takes just a few ingredients and spices which you already have on hand. Cauliflower a.k.a Gobi sabzi takes less than 30 mins to put together and tastes amazing too.
Whole Roasted Cauliflower with Garlic and Paprika
Cauliflower Masala (Instant Pot & Stove top)
If you a fan of Cauliflower and Indian curry, you are in for a treat today because I am sharing one of the easiest and tastiest Cauliflower masala recipes you can prepare.
Vegan Cheesy Cauliflower Cashew Soup • Veggie Society
The best vegan cauliflower soup recipe ever! Extra creamy, cheesy and silky like a dream, made with cashews, potatoes and nutritional yeast, gluten free and you don’t even need to roast anything.
Cauliflower, peanut and tofu larb
Fresh and funky tofu larb with cauliflower, peanuts, lime juice and lashings of fresh herbs. This meal is fresh, tangy, as spicy as you like it, and really very healthy.
Raw Cauliflower Couscous with Orange Fennel Salad
Raw cauliflower couscous and citrus orange salad made with fresh herbs, pea shoots, fennel and olives. Ready in 10 minutes and fabulous!
Vegan Cauliflower Curry with Madras Sauce
Vegan cauliflower curry is a great midweek meal that's easy to make and pretty healthy! It's whole food plant based, and even includes a recipe for your own curry paste, but works equally well with a shop bought one.
BEST BBQ Cauliflower Wings (Vegan)
These Cauliflower Wings are lip-smacking delicious! Terrific for game day or any day for that matter. We even eat them as a main dish.
Pan Fried Cauliflower in Vegan Puttanesca Sauce
This Mediterranean Cauliflower is an easy skillet recipe featuring pan fried florets in a mouth-watering tomato-olive-caper-sauce. Enjoy it with your favorite crusty bread for a rustic meal that's ready in 45 minutes.
Mediterranean Cauliflower Salad
This crunchy cauliflower salad combines raw vegetables and herbs with a zesty Mediterranean dressing in this unique vegan recipe.
Kung Pao Cauliflower
Kung Pao Cauliflower is the healthy version of Kung Pao Chicken. Cauliflower marinated and cooked in a spicy sweet Kung Pao sauce for a quick and delicious dinner. This zippy dish is low calorie, high fiber, vegan and will have everyone wanting more!
Hawaiian Cauliflower Fried Rice Recipe (Allergy-Friendly & Plant-Based)
Unlike most Hawaiian fried rice recipes, this version is truly inspired by the tropics. It shuns heavy ingredients, like ham, spam, eggs, grains, and copious amounts of oil. Instead, this Hawaiian Cauliflower Fried Rice is vegan-friendly, grain-free, and filled with fresh ingredients that you can find at almost any store.
Raw Cauliflower Salad with Lime Recipe - Debra Klein | Easy Plant Based Recipes
This raw cauliflower salad has it all going on...crunchy, salty, chewy, sweet and oh so satisfying...it's tasty nutritious and easy to make! You'll take this to every BBQ, Potluck, Picnic, and make it for meal prep for yourself every single week! It's that good
Raw Cauliflower Tabbouleh (Vegan, Paleo, GF)
A quick, lemony, herbaceous grain-free salad that ticks all the boxes of flavorsome and hearty.
BBQ Cauliflower Bites (Vegan, Gluten Free)
Feeling low? Trying to resist that bag of bbq potato chips on the shelf? Reach for a head of cauliflower instead. Toss it in my easy peasy punched up store bought Bbq sauce, and bake until you have little golden nuggets of guilt free cauliflower crack.
Cauliflower Lentil Tacos (Vegan and Gluten-Free)
Want to impress friends and family with a delicious and crowd-pleasing taco recipe? These lentil and cauliflower tacos will certainly do the trick!
Air fryer Buffalo Cauliflower Wings
Air fryer buffalo cauliflower wings are a zesty, low carb vegetarian way to satisfy your wing cravings. Cauliflower florets get coated in spicy, bold buffalo sauce for a snack or appetizer you’ll adore. Making this tasty treat in your air fryer allows you to enjoy slightly crisp tender take on the classic without the added calories of deep frying.
Creamy Cauliflower and Pumpkin Curry with Tomatoes
Learn how to make the heartiest and most comforting pumpkin curry with cauliflower and tomatoes. This quick and easy recipe is plant-based, oil-free, and gluten-free.
How to Make Low-Carb Cauliflower Oatmeal [Video]
This vegan cauliflower oatmeal is a perfect low glycemic breakfast porridge recipe that won’t make your blood sugar spike.
Vegan Buffalo Cauliflower Tacos (Easy & Gluten-Free)
These vegan buffalo cauliflower tacos are ready in 30 minutes and the perfect family-friendly meatless dinner! Naturally gluten-free, oil-free and full of healthy veggies, this undetectably plant-based recipe features crispy buffalo cauliflower bites, spiced chickpeas, homemade salsa and creamy dairy-free ranch.
Silky Vegan Cauliflower Soup
Delicious and easy silky vegan cauliflower soup recipe ready in less than 30 minutes! Rich, creamy, healthy and comforting winter soup packed with nutrients.
Vegan Baked Cauliflower Mac and Cheese
Featuring a vegan cheddar sauce made from scratch, pieces of cauliflower and a crunchy panko topping. Plus, it hides a good load of healthy veggies! Such a keeper, both kids and adults will love it!