cauliflower with one half a pizza

Cauliflower Substitutions

If you haven’t yet noticed, there is a craze for cauliflower, and this vegetable is finally getting the attention it deserves. Cauliflower is a member of the cruciferous family and offers multiple health benefits. In addition to being a good source of fiber, it offers several important vitamins and minerals such as vitamin C, vitamin K, folate, B vitamins, choline, potassium, and magnesium. One cup of raw cauliflower contains just 25 calories and 5 grams of carbohydrates, making this versatile vegetable a perfect option to use as a low carbohydrate substitution for some of our favorite dishes. Many grocery stores are offering cauliflower or other vegetable substitutions in the frozen or produce section.

Eating just plain cauliflower all the time can get a little boring, so add some variety to your diet by preparing it differently and substituting in different recipes.

How to swap in cauliflower to cut back on carbs

Below are ten examples of how to swap in cauliflower to cut back on calories and carbohydrates.

1. Rice

Cauliflower rice is a great low carb alternative to this popular household staple and can be turned into fun meals such as: stir fry, paella, fried rice, or stuffed peppers. Save yourself some time preparing it by buying frozen cauliflower rice.

2. Pizza

Pizza is often a tough food for people with diabetes to cut back on or limit. Try swapping cauliflower crust to lower the grams of carbohydrates and still top with your favorite pizza toppings! If you don’t have the time to make your own cauliflower crust, many stores are now carrying frozen cauliflower pizza crust

3. Wings

Cut some calories and unhealthy fats by swapping Buffalo wings for cauliflower wings. Toss cauliflower in BBQ, buffalo, or hot sauce instead of your traditional wings.

4. Potato salad

Shave off some carbohydrates at your next barbeque by making cauliflower potato salad. Mix with mayonnaise, mustard, yogurt, pickles, onion, vinegar and lemon juice and serve as a low carbohydrate side dish.

5. Mashed potatoes

Mashed cauliflower is a great, low-carb alternative to this popular dish. Add some additional flavor by topping with cheese, butter or chives!

6. Tater tots

Swap cauliflower for your traditional tater tots or a tater tot casserole.

7. Macaroni and cheese

You can still enjoy this favorite cheesy dish by making a slimmed-down version when substituting cauliflower for pasta. Try this yummy recipe for mac and cheese.

8. Soup

Swap out potatoes, pasta or corn for cauliflower to decrease the carbohydrates in your favorite soup, stew, chowder. Try this yummy cauliflower soup.

9. Crackers

Cut the carbs out of your crackers, by substituting for cauliflower crackers. These can be found in various grocery stores or online. Pair a protein such as cheese or peanut butter for a low carb snack!

10. Gnocchi

Cut the carbohydrates in half in a favorite dish by swapping in cauliflower gnocchi! Toss with some garlic and olive oil, marinara or pesto for a low carbohydrate alternative.

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