Four Main Course Cauliflower Dishes That Shine

When we think of cauliflower, it’s not the star of the show. It’s a very versatile veggie that can replace everything from bread to chicken. But, it’s almost always a side dish. Today we wanted to look at recipes wherein cauliflower plays an integral part in the main meal. It’s a great way to get more veggies into your diet. And, cauliflower is in season. All four of these dishes are under 350 calories, and the most carb-heavy is only 12 grams per serving. All four are so good and hearty that you could easily skip side dishes and eat a portion that feels good to you for your whole meal!

Pepperoni Pizza Casserole


As the weather cools off, casseroles are coming back into our kitchen. Now the evenings are cooling down, so we thought this recipe was just the ticket. The best part is that kids won’t think twice about eating it! Don’t tell a picky eater what is in it and they will enjoy the creamy dish without a complaint! A serving is 207 calories with 4.75 grams of carbs and 10 grams of protein. Get the recipe.



When you have blood sugar concerns, pasta is something you don’t indulge in often. It’s high in carbs, and we frequently settle for noodles made out of veggies — which are great but don’t really hold up to a dish like lasagna. By baking sheets of cauliflower mixed with cheese and eggs, this recipe lets you have delicious layers of cheese and sauce. A serving has 333 calories, five grams of carbs and 27 grams of protein. Get the recipe.

Cauliflower Casserole with Spinach


Adults will love this casserole for its lovely texture and taste. But, children might reject it for the spinach. We suggest that you cut the spinach into smaller pieces before cooking it and tell the kids that it’s herbs! A serving has 168 calories, seven grams of both carbs and protein if made with pepper jack cheese. Double-check the nutritional information if you use a different type of cheese. Get the recipe.

Cauliflower Fried Rice


Rice is one of those foods that’s hard to turn down. While small amounts may be fine for you when you have blood sugar concerns, you most likely avoid it as a general rule. And fried rice is a delicious meal that many of us view as off-limits. In recent years, cauliflower rice has become so popular you can buy it in the freezer section of the supermarket — taking away the effort of needing to prepare your own. Frequently, we just microwave it. But, this recipe allows you to enjoy chicken fried rice that is so tasty! A serving has 228 calories, 12 grams of carbs and 17 grams of protein. Get the recipe.

We hope you enjoy these recipes as the weather cools off and throughout the season!

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