25 Frozen Cauliflower Recipes

Frozen cauliflower is great for whipping up delicious and healthy meals in no time. Whether it’s buffalo cauliflower bites or a creamy and cheesy casserole, you can make various low-carb meals using this nutritious vegetable.

And if you are following Weight Watchers, you’ll be excited to hear that Cauliflower is a zero point food.

Check out this list of the 25 best frozen cauliflower recipes and use some to put together tasty and nutritious meals from the comfort of your home.

Should I thaw frozen cauliflower before cooking?

It is not necessary to thaw frozen cauliflower before cooking meals. Using this frozen vegetable straight from the freezer is recommended for the best results.

Is frozen cauliflower as good as fresh cauliflower?

Frozen cauliflower is a convenient way to incorporate this vegetable into your diet without compromising flavor and nutrition. Yes, you heard that right! It tastes as great as the fresh.

1. Oven Roasted Frozen Cauliflower

Say goodbye to that soggy and lackluster cauliflower and hello to this beautifully charred oven-roasted frozen cauliflower. When you cook it in a preheated oven on a hot pan with your favorite seasonings, frozen cauliflower truly shines, delivering a crispy texture and an intense flavor that will have everyone finishing it in seconds.

2. Cauliflower Mashed Potatoes

If you love a hearty and comforting bowl of mashed potatoes but are concerned with carbs and starches that come along, then you are in for the treat. This cauliflower mashed potatoes recipe is a perfect low-carb and keto diet that won’t leave you feeling sluggish or weigh you down. And the best part is you won’t even miss the potatoes!

3. Loaded Cauliflower Casserole

It is a “LOADED” cauliflower casserole, minus the carbs, yet oozing with flavors. Made with Cauliflower and Broccoli Mix, this casserole is packed with flavor and is an excellent way to get your daily dose of veggies and protein in one bowl. Serve it with grilled chicken or steak, or enjoy it alone.

4. Cheesy Broccoli Cauliflower Casserole

When it comes to healthy and satisfying meals, nothing can beat casserole recipes, and this cheesy broccoli cauliflower casserole is no exception. It combines tender cauliflower and broccoli florets, creamy mushroom sauce, and a heavenly blend of cheeses. This casserole is an impressive, healthy meal packed with dietary fiber, vitamins, and potassium; this casserole will impress even the pickiest eaters.

5. Frozen Cauliflower Mash 

Here is an ultimate recipe fix for your low-carb diet cravings: Frozen Cauliflower Mash! Grab a bag of frozen cauliflower from the freezer section of your grocery store and get ready for a tempting treat. What you are about to enjoy within no time is a hearty bowl of cauliflower mash – a perfect alternative to traditional mashed potatoes minus the carbs while loaded with the same flavors.

6. Keto Frozen Cauliflower in Air Fryer

Gone are the days of spending hours in the kitchen to whip up a healthy dinner. This keto frozen cauliflower air fryer recipe promises a satisfying meal on the table in no time with the simplest ingredients and minimal fuss. Packed with the health benefits of a superfood, a flavorful yet simple seasoning, and a healthier air frying make it an ideal meal for those busy weeknights. Spray the florets with a little cooking oil and shake the air fryer basket halfway to ensure even cooking.

7. Air Fryer Buffalo Cauliflower Bites (from Raw or Frozen)

Here is a delicious and crunchy air-fryer cauliflower bites recipe, perfect if you love spicy food but are watching your carbohydrate intake. Seasoned with a secret blend of spices, smothered in a fiery hot sauce, and breaded with nutritional yeast, these gluten-free cauliflower florets are packed with protein goodness and are low in carbs.

8. Baked Cauliflower Gratin

Pair Frozen Cauliflower with Filet Mignon and Sautéed Mushrooms to bake a complete meal. This recipe is made with cooked cauliflower, coated well in the creamy and cheesy mornay sauce and then topped with gruyere, Pecorino Romano, and breadcrumbs mixed and seasoned with black pepper. Bake at 350 degrees for 25-30 minutes. This results in a soft, creamy inside with a crispy top for a rich, satisfying flavor.

9. Cauliflower Rice

Healthy, satisfying, and super simple to make, this recipe for Cauliflower Rice will become a staple in your house. Cauliflower Rice is a low-carb substitute for rice for those following a keto or paleo lifestyle, with same flavor and texture of rice. Use a good quality food processor or high-power blender for a quick and easy meal. Season it with half a teaspoon of salt or add salt to taste.

10. Roasted Curried Cauliflower

This easy-to-make side is made by seasoning cauliflower with curry powder and garam masala powder (all-spice powder) and baking it for 35-40 minutes until fork tender. It can be baked using frozen cauliflower in an oven or an air fryer. This vegetable side dish is low in calories and can be served with rice.

11. Detox Cauliflower Soup

This soup is not only healthy but also tasty. Make it with onions, garlic, cauliflower, parsley, mushrooms, water, and broth; and this detox soup is perfect to warm you up on chilly days. The ingredients in this soup pair together to help you lose weight. This low-carb soup is easy to prepare and doesn’t involve fancy ingredients.

12. Cauliflower Rice Pilaf

Making cauliflower rice pilaf with a refreshing mint sauce is so easy. This one-pot dish will be on your dinner table in 10 minutes and is perfect for feeding a hungry family. This low-carb vegetarian recipe is so good and tastes amazingly delicious. Give this cauliflower rice pilaf a try; it’s worth it!

13. Cauliflower Dill Kugel

Looking for creative ways to eat cauliflower? Packed with the creamy goodness of ricotta and topped with breadcrumbs, this cauliflower kugel is best for meal prep. Combine eggs with cheese, dill, and lemon zest, and season with salt and pepper. Stir in cauliflower and shallots and add the mix to the baking tray. Top with lightly browned bread crumbs seasoned with garlic powder, lemon zest, and salt. Bake for 45 minutes, and you’re all set for a delicious meal. 

14. Cauliflower Colcannon

Prepare for a low-carb version of traditional colcannon made with a mashed cauliflower base, kale, and sautéed green onions. Serve with corned beef or top it with a fried egg and onion chives for a pop of color. This one-pot recipe is easy to make and freezes well. It’s a simple yet delicious side to serve with your favorite protein to make a complete meal.

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15. Sauteed Frozen Broccoli and Cauliflower

The sauteed frozen broccoli and cauliflower recipe transforms an ordinary vegetable dish into a restaurant-worthy meal. A unique blend of olive oil, savory Italian spices, creamy cheese, and sautéing process results in tender, ultra-crispy cauliflower florets that will surely delight your palate.

16. Baked Cheesy Cauliflower Recipe

With this recipe, you can enjoy the cauliflower in a way you might not have imagined. It looks like mac and cheese but in reality, it’s cauliflower and cheese with the same creamy but with the healthy twist of cauliflower instead of pasta. Made with only 6 ingredients, this baked cauliflower is loaded with cheese and savory French-fried onions.

17. Broccoli And Cauliflower Au Gratin

This cheesy side dish is made with cauliflower, broccoli, and homemade cheese sauce, topped with panko breadcrumbs for a crunchy, crusty twist, and baked to golden perfection. It’s super creamy, moreish, and easy to make at home. It’s crazy good comfort food for your holiday dinner.

18. Whole30 Turmeric Cauliflower Rice

Looking for a healthy side to complement your main course? Give this easy-to-make delicious turmeric cauliflower rice a try. Packed with anti-inflammatory properties from curcumin, this is a perfect side that you will want to make repeatedly. This is paleo and vegan-friendly and can be whipped up in minutes. 

19. Deep Fried Cauliflower Wings

These deep-fried cauliflower wings make an excellent party snack, finger food, or starter. Coat the cauliflower florets in chickpea flour batter seasoned with salt and garlic powder and let them fry in hot oil until golden brown. It’s that simple. Serve with your favorite dip, or toss them in hot sauce for a spicy kick. A quick and delicious vegetarian side packed with flavor!

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20. Roasted Frozen Cauliflower Recipe

Add spice to bland roasted cauliflower with this delicious Indian spiced roasted cauliflower recipe—no need to spend hours in the kitchen to make a restaurant-quality meal. Now you can make low-carb roasted cauliflower using a frozen cauliflower bag from your refrigerator. Spice it up with a blend of traditional spices to take your meal time to the next level. So delicious and yummy!

21. Creamy Vegetable Casserole

This make-ahead vegetable casserole is ideal for busy weeknights. The vegetables are tossed in a thick, creamy mushroom sauce with French-fried onions and baked to perfection. It results in a mouthwatering treat you would want to make repeatedly. It’s affordable and easy to make using frozen veggies. The best part: it reheats well without losing flavor and texture. Store leftovers in an airtight container. 

22. Ground Beef Cauliflower Casserole

Nothing can beat the comfort of a warm, cheesy ground beef cauliflower casserole straight out of the oven. A delicious mix of cooked cauliflower and beef mixture topped with creamy and cheesy sauce with grated cheese and is baked to perfection until cheese melts. This low-carb dish comes together quickly and will be disappeared in no time. Perfect for winter days! 

23. Cream of Cauliflower Soup

Are you craving a creamy and savory soup that will make your taste buds dance? Treat yourself to a comforting bowl of cream of cauliflower soup. Start by sauteing onions in butter until tender and fragrant. Then add flour and salt, followed by broth. Add cauliflower to the boiling mix and simmer for 2 minutes. Finally, stir in milk and cheese and let the soup cook until the cheese melts. Garnish with chives and serve warm!

24. Mashed Cauliflower with Garlic and Truffle Oil

Ditch all those complicated recipes or messy preparation; boil the cauliflower with chicken stock before blending it to your desired consistency with ghee and truffle oil. A dash of salt and pepper is all you need as a finishing touch to whip up a gourmet meal that’s sure to hit the spot with any gathering.

25. Chicken Verde Casserole

A true definition of a filling and comforting dinner, this chicken Verde casserole combines succulent chicken, crunchy cauliflower, salsa Verde, melty cheese, creamy yogurt, and cilantro all in one bite. With the combination of high-quality protein from chicken and low-carb goodness from cauliflower, this casserole has all the reasons to be added to your weekly meal rotation.

 

If you are looking for even more cauliflower recipes, you have to check out my Buffalo Cauliflower Wings.  And once the weather gets cold my Broccoli Cauliflower Soup is a huge hit.