Is Cauliflower Keto? Cauliflower on a Keto Diet: Tips, Recipes, and Substitutes

Is Cauliflower Keto? Cauliflower on a Keto Diet: Tips, Recipes, and Substitutes

From hearty rice substitutes to crunchy buffalo morsels, this unassuming veggie wears many delicious hats. Get ready to explore the versatile world of cauliflower and discover why this cruciferous vegetable is the ultimate canvas for culinary creativity for those following a keto diet. However, does it fit within the strict guidelines of a keto diet and is it suitable for the cauliflower ketogenic diet?

head of cauliflower

The obvious answer, you might think, is “yes,” but to really understand how to use cauliflower in your diet, read on. In this post, we’ll talk about the nutritional content, how much you can eat, the best ways to cook it, our favorite recipes, substitutes, and other tips.

Cauliflower on Keto: Essential Nutritional Information

KetoConnect Verdict: Let’s give the cauliflower a keto-friendly rating From ⭐⭐⭐⭐⭐(out of 5)

To understand exactly how cauliflower affects ketosis, it’s important to know its nutritional content to help you incorporate it into your keto eating plan.

Let’s dive into the nutritional composition of cauliflower to see if it’s a keto contender. First of all, it only contains 25 calories per 100 g, but let’s delve deeper.

How many carbohydrates are in cauliflower?

Cauliflower contains very few net carbohydrates: just five measly grams per 100g, making it a very low-carb vegetable. Not even cholesterol? You got it right. This cruciferous vegetable accompanies you on your ketogenic diet journey as a great alternative to carbohydrate-rich foods.

How much fat is in cauliflower?

Cauliflower has a fat content of 0.3 g per 100 g. Isn’t that really remarkable?

How much protein is in cauliflower?

Cauliflower packs a protein punch, with 1.9g per 100g, not bad!

Is cauliflower keto? Well, cauliflower and keto are a perfect match in low carb heaven. With just 25 calories, 0.3 g of fat and 5 g of carbohydrates per 100 grams, this versatile vegetable is a nutritional powerhouse for your ketogenic lifestyle. Let’s explore how to incorporate it into your eating plan

How Much Cauliflower Can You Eat on a Keto Diet?

cut cauliflower lying on a table

The Harvard School of Public Health recommends that people eat no more than 50 grams of carbohydrates per day while on a keto diet. You can eat up to 900 grams of cauliflower per day when following a ketogenic diet because 100 grams of cauliflower contains only 5 grams of carbohydrates. Of course, this assumes you aren’t also ingesting other sources of carbohydrates.

The best way to cook cauliflower on a keto diet

For cauliflower, the cooking process can alter its properties: from choosing between cooked and raw, each has its own implications on your ketogenic journey.

Cooking cauliflower to perfection on a keto diet requires a balance between preserving its nutritional value and enhancing its flavors.

Essential medical information about cauliflower you need to know

Cauliflower is a powerhouse of vitamin C. Keep the keto diet tasty and healthy by incorporating more cauliflower into your meals.

It’s also jam-packed with choline. This nutrient stimulates brain development.

Additionally, cauliflower is rich in dietary fiber, which can be beneficial for digestion in moderate amounts.

However, consuming excessive amounts of fiber-rich foods, including cauliflower, can cause bloating, gas and gastrointestinal distress, particularly if the digestive system is not accustomed to such a high fiber intake. Gradually increasing your cauliflower consumption can help your digestive system adapt.

Cauliflower can be a difficult choice for people with irritable bowel syndrome (IBS) as it is high in fermentable carbohydrates known as FODMAPs, which can cause digestive upset. However, some people with IBS can tolerate small portions of well-cooked cauliflower, while others may need to limit or avoid it to manage symptoms effectively. Consulting a dietitian can provide personalized guidance.

As with any dietary component, moderation and individual considerations are key. Although cauliflower is generally considered a nutritious addition to a keto diet, it is essential to be aware of your health profile and consult a healthcare professional if you have any specific medical problems or conditions. Always prioritize a balanced and varied diet to reap the full benefits of cauliflower’s unique nutritional properties.

Our Favorite Keto Cauliflower Recipes

So, you’re sold on cauliflower as a keto-friendly option and want to find some delicious ways to use it? Well, you’re in the right place, because here are a couple of low carb keto cauliflower recipes for the ketogenic diet.

Mashed cauliflower and sauce

whole cauliflower creamy blender

Is it possible to improve a classic? Here’s proof that yes, yes, it can. A great alternative to mashed potatoes, this keto mashed cauliflower with creamy sauce will make you wish it was always served this way.

Keto Cauliflower Rice

keto cauliflower rice

Cauliflower rice it can be used as a low-carb substitute for grains such as couscous or rice and is often eaten as a side dish with some seasoning or herbs for flavor.

Keto Cauliflower Mac and Cheese

hold cauliflower macaroni and cheese in hand

Keto or not, mac and cheese is a much-loved classic. Even the most die-hard mac and cheese purists would be won over by this cauliflower mac and cheese.

Keto Cauliflower Pizza

cauliflower crust keto pizza

It’s crucial to keep speed in mind when looking for a low-carb alternative to pizza. Pizza delivery would take longer than it takes to make this easy keto cauliflower pizza crust (with toppings).

Creamy Cauliflower Risotto

Cauliflower risotto

Our creamy cauliflower risotto is a timeless reminder that refinement doesn’t have to be sacrificed for health-conscious choices. Whether you’re embracing a keto lifestyle or simply looking for a culinary masterpiece that delights the senses, this dish offers a healthy alternative that will save you time and money.

Substitutes/Alternatives for Cauliflower



When we want an alternative to cauliflower, Megha’s choice is often broccoli because it can easily replace cauliflower in various dishes and has a similar texture and shape. But the biggest difference is its vivid green color and stronger flavor, which you may or may not want.



In the world of cauliflower replacement, zucchini emerges as the top contender. Its delicate flavor makes it a versatile substitute for cauliflower in many dishes. Slicing and roasting zucchini produces particularly delicious results, while grating them offers the opportunity to create zucchini “rice.”


kale keto

While not universally applicable to all cauliflower recipes like cauliflower rice, cauliflower pizza, or cauliflower puree, cabbage can still find a place in some cauliflower dishes. Slicing the cabbage instead of breaking it into florets (as you do with cauliflower) is a key change. Additionally, you should be prepared to adjust the cooking time as cabbage generally cooks faster than cauliflower.


So, is cauliflower keto and can it fit into your keto eating plan? The answer is a clear YES! Cauliflower really shines in a ketogenic eating plan.

This versatile low-carb vegetable has made its mark in the ketogenic world with its low net carb and calorie content. With its abundance of dietary fiber, antioxidants, and anti-inflammatory compounds, cauliflower not only helps reduce carbohydrates but also promotes overall health.

Frequently Asked Questions about Is Cauliflower Keto?

Why is cauliflower so popular for keto?

Cauliflower is a favorite among those on the ketogenic diet due to its versatility and low carb content. With only 5 g of carbohydrates per cup, it is an excellent substitute for carbohydrate-rich foods such as rice and potatoes. Not only that, it’s rich in fiber that aids digestion and helps you feel full longer, and its mild flavor makes it adaptable to many dishes, allowing people on a keto diet to enjoy their favorite meals without going over limit carbohydrates.

Cauliflower or broccoli: which is better?

Both cauliflower and broccoli are excellent choices for a ketogenic diet, being low in carbohydrates and high in fiber. However, if we compare them gram for gram, cauliflower has slightly fewer carbs, making it slightly more keto-friendly. A 100g serving of raw cauliflower contains around 5g of carbohydrates while the same amount of raw broccoli contains around 7g.

While both vegetables are suitable for a ketogenic diet, if you’re strictly counting your carb intake, opting for cauliflower might be a slight advantage.

Can you eat raw cauliflower on keto?

Yes, absolutely: raw cauliflower is an excellent choice for those following a ketogenic diet. It is low in carbs and high in fiber, making it perfect for maintaining ketosis. Additionally, it is rich in vitamins and minerals that support overall health; however, remember to monitor portion sizes, as carbs can add up quickly if you’re not careful.

Written by


Matt Gaedke

Matt is a former college basketball player turned software engineer who discovered his passion for health and nutrition after eliminating sugar from his diet in 2016. That year he founded KetoConnect with Megha to share their ketogenic lifestyle through recipes, videos and educational content. Matt is always looking to grow and try new things, a passion he shares with his wife and two amazing children.

Expert fact-checker

Marina Reluskoska

Marina Reluskoska

Marina is a licensed nutritionist with a passionate specialization in food laws and dedication to creating healthier lives. Beyond her professional path, she finds joy in creating culinary creations, embracing an active lifestyle, and cultivating quality moments with friends. In both food and life, she believes balance is the key to cultivating well-being.

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