How to Cook Cauliflower – 3 Delicious Dishes

How to Cook Cauliflower – 3 Delicious Dishes

It’s cauliflower season and there are so many ways in which we can cook this healthy vegetable. Today we will recommend you three ways how to cook cauliflower. They are simple, fast and do not require too many or fancy ingredients. In fact, many of the ingredients are the same.

Cauliflower is rich in minerals, vitamins and nutrients with a lot of beneficial properties for our health

One serving of cauliflower (one cup of chopped cauliflower - about 150 g) provides 100% daily recommended dose of vitamin C and ¼ DRD of vitamin K. Cauliflower also contains calcium, iron, potassium and magnesium. Cauliflower is a cruciferous vegetable, being related with cabbage and broccoli. Cruciferous vegetables are well known for their anti-cancer properties, as well as their antibacterial or antiviral effects.


Cauliflower can cause bloating, but the way in which we cook it can diminish this effect

One of the most common “side effects” of eating cauliflower is bloating or stomach discomfort. Some people experience that, some don’t, it all depends on your own gut bacteria. If you like cauliflower and still want to eat it despite this inconvenient, there are some useful tips & tricks you can use:

-    Choose cooked cauliflower over raw cauliflower

The raw cauliflower we add into salads is more likely to cause you intestinal trouble so cook it in order to diminish that risk. While boiling is a good idea, roasting it afterwards on the grill (so the cauliflower becomes drier and crunchier) is even a better idea in terms of minimal “side effects”.

-    Eat it in small portions, only at lunch

Do not eat cauliflower at dinner and certainly do not eat it in large servings. Besides, if you know you are sensitive to it, eat it only 1-2 days a week.

-    Combine the cauliflower with the right foods

Here, it is true everyone is different, but remember not to associate cauliflower with something even hard to digest like mushrooms. Instead, it is wise to eat it with lemon wedges or pickles.

How to cook cauliflower – 3 delicious recipes

If you are wondering how to cook cauliflower, below you have three possible ways to cook cauliflower. They are simple, easy to do, healthy, very tasty and they use aproximately the same ingredients.

#1. Pan- Fried Cauliflower - what ingredients do you need


1 small cauliflower
gluten free bread crumbs
1-2 eggs
salt pepper


1.    Cut the cauliflower into small bouquets.
2.    Wash them and then put them to boil. After the water starts boiling, leave 10 more minutes.
3.    Take out the cauliflower and place them on paper towels.
4.    In the meantime, prepare a mixture with 1-2 eggs, salt and pepper. In another plate, add gluten free crumb breads.
5.    Take each cauliflower bouquet, roll it through the crum breads and then through that mixture with egg.
6.    In a pan add 1-2 teaspoons of oil and fry the cauliflower bouquets till they are golden brown.

#2. Baked Cauliflower – what ingredients do you need?

How to cook cauliflower will no longer be a question without answer, especially our second recipe is such a delicious one.


1 small cauliflower cut into bouquets
salt, pepper
cashew/almond cheese.
1-2 eggs


1.    Wash the cauliflower bouquets and put them to boil until they are half cooked.
2.    Take them out of the water, put on a paper towel to drain and roll them through a mixture made from 1-2 eggs, salt and pepper.
3.    Take a yena dish, put a little bit of oil, add then the cauliflower mixture and pour in the remained egg mixture.
4.    On top, grate cashew cheese.
5.    Bake for about 30 minutes or until golden brown.

#3. Grilled Cauliflower – what ingredients do you need?

Another easy and tasty way how to cook cauliflower is “grilled cauliflower”. This could be the best variant if you experience bloating when eating cauliflower.


1 small cauliflower
salt, pepper
olive oil


1.    Cut the cauliflower into bouquets, wash them and put them in a pot, to boil.
2.    When the water starts boiling leave 10 more minutes. The cauliflower has to be cooked, but not very, very tender.
3.    Take it off and place it on a paper towel.
4.    Make a mixture from salt, pepper and olive oil.
5.    Roll the cauliflower bouquets through this mixture and then place on the grill. Optional, you can also put in this mixture cornmeal. I cooked them both ways and I like the "cornmeal bouquets" too.
6.    Leave until they are a little bit roasted.
7.    Serve with lemon wedges, pickles and, instead of bread, you can choose polenta. Here you have the recipe.

How to cook cauliflower is not such a hard question when you are versatile with your ingredients and creative with your ideas. Of course you can add some ingredients to the above recipes, but they are fine just like that too. Just keep in mind cauliflower, as other cruciferous vegetables too, can be hard to digest, so follow the guidelines from the beginning of the article.


You may also like

Author Daniela A. Daniela's articles Daniela A.

Programmer, mother of two, wife, entrepreneur, Lyme disease survivor, I have mostly a healthy way of eating, trying to keep up with what I should do in order to be very well. Here you will find recipes I make and articles about my experience with Lyme disease (symptoms free now).

Any donation helps us keep writing! Support The Healthy Journal!