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 crispy buffalo bites, 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 keto dieters. However, does it fit into the strict guidelines of a keto diet—and is cauliflower keto friendly?

head of cauliflower

The obvious answer, you might think, is ‘yes’—but to really understand how to use cauliflower in your diet, keep reading. 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: We give cauliflower a keto-friendly rating of ⭐⭐⭐⭐⭐(out of 5)

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

Let’s dive into the nutritional makeup of cauliflower to see whether it is a keto contender. First off, it only has 25 calories per 100g, but let’s delve deeper.

How Many Carbs Are in Cauliflower?

Cauliflower has barely any net carbs—just five measly grams per 100g, making it a very low carb vegetable. No cholesterol either? You got it. This cruciferous veggie has you covered on your ketogenic diet journey as a great alternative to high carb foods.

How Much Fat Is in Cauliflower?

Cauliflower has a fat content as low as 0.3g per 100g. Isn’t that pretty remarkable?

How Much Protein Is in Cauliflower?

Cauliflower packs a protein punch, with 1.9g per 100g—not too shabby!

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

How Much Cauliflower Can You Eat on a Keto Diet?

cauliflower cut 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 on a ketogenic diet because 100 grams of it only contains 5 grams of carbohydrates. Of course, this assumes that you aren’t also ingesting other sources of carbohydrates.

Best Way to Cook Cauliflower on a Keto Diet

For cauliflower, the cooking process can alter its properties—from the choice between cooked and raw, each has its implications on your keto journey.

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

Essential Medical Info 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 is also chock-full of choline. This nutrient boosts brain development.

Moreover, cauliflower is high in dietary fiber, which can be beneficial for digestion in moderate amounts.

However, consuming excessive amounts of fiber-rich foods, including cauliflower, may lead to bloating, gas, and gastrointestinal discomfort—particularly if your digestive system isn’t accustomed to such high fiber intake. Gradually increasing your cauliflower consumption can help your digestive system adapt.

Cauliflower can be a tricky choice for individuals with irritable bowel syndrome (IBS) as it’s high in fermentable carbohydrates known as FODMAPs, which may trigger digestive discomfort. However, some people with IBS can tolerate small servings of well-cooked cauliflower, while others may need to limit or avoid it to manage their symptoms effectively. Consulting a dietitian can provide personalized guidance.

As with any dietary component, moderation and individual considerations are key. While cauliflower is generally considered a nutritious addition to a keto diet, it’s essential to be mindful of your own health profile and consult with a healthcare professional if you have specific medical concerns 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 convinced by cauliflower as a keto-friendly option and want to find some delicious ways to use it? Well you’re in the right place, cos here are a couple of low-carb keto cauliflower recipes for the ketogenic diet.

Cauliflower Mash and Gravy

creamy cauliflower mash blender whole

Can a classic be improved upon? Here’s the evidence that yes, yes it can. An amazing alternative to mashed potatoes, this cauliflower mash with creamy keto gravy will make you wish it was always served like this.

Keto Cauliflower Rice

keto cauliflower rice

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

Keto Cauliflower Mac and Cheese

cauliflower mac and cheese scoop hold

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

Keto Cauliflower Pizza

keto pizza cauliflower crust

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 simple keto cauliflower pizza crust (with toppings).

Creamy Cauliflower Risotto

cauliflower risotto

Our Creamy Cauliflower Risotto is a timeless reminder that sophistication need not be sacrificed for health-conscious choices. Whether you’re embracing a keto lifestyle or simply seeking a culinary masterpiece that delights the senses, this dish offers a healthy alternative that will save you money and time.

Substitutes/Alternatives to Cauliflower



When we want an alternative to cauliflower, Megha’s go-to is often broccoli because it can easily replace cauliflower in various dishes, and it 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 substitution, zucchini emerges as a prime contender. Its subtle flavor makes it a versatile replacement for cauliflower in multiple dishes. Slicing and roasting zucchini yields particularly delightful results, while grating it offers the opportunity to create zucchini ‘rice’.


keto cabbage

While not universally applicable across all cauliflower recipes such as cauliflower rice, cauliflower pizza, or cauliflower mash, cabbage can still find a place in certain cauliflower-based dishes. Slicing cabbage instead of breaking it into florets (as done with cauliflower) is a key modification. Also, you should be prepared to adapt the cooking time as cabbage generally cooks faster than cauliflower.


So, iscauliflower keto and can it fit into your keto meal plan? The response is a clear YES! Cauliflower truly shines in a ketogenic meal plan.

This versatile low-carb vegetable has made its mark in the ketogenic world with its low net carbs and calorie content. With its abundance of dietary fiber, antioxidants, and anti-inflammatory compounds, cauliflower is not just about cutting carbs, it’s also about promoting overall health.

FAQs for Is Cauliflower Keto?

Why is cauliflower so popular for keto?

Cauliflower is a favorite among those following the ketogenic diet due to its versatility and low carbohydrate content. With only 5g of carbs per cup, it’s an excellent substitute for high carb foods like rice and potatoes. Not only that, it’s packed with fiber which aids in digestion and helps you feel full longer—and its mild flavor makes it adaptable to many dishes, allowing individuals on a keto diet to enjoy their favorite meals without breaking their carb limit.

Cauliflower or Broccoli: Which is best?

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

While both vegetables are suitable for a ketogenic diet, if you’re strictly counting your carbs intake, then 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’s low in carbohydrates and high in fiber, making it perfect for maintaining ketosis. Additionally, it’s rich in vitamins and minerals that support overall health; however, remember to monitor your portion sizes though, as carbs can add up quickly if you’re not careful.

Written by


Matt Gaedke

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

Expert Fact Checker

Marina Reluskoska

Marina Reluskoska

Marina is a licensed nutritionist with a keen specialization in food laws and dedication to shaping healthier lives. Beyond her professional journey, she finds joy in crafting culinary creations, embracing an active lifestyle, and cherishing quality moments with friends. In both food and life, she believes that balance is the key to nurturing well-being.

Written by Living Smarter

Living Smarter is a leading well-being lifestyle development striving for excellent user experience by providing quality information about trending supplements on the market.

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