Low Carb Cauliflower Diet

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Low Carbohydrate Cauliflower Diet is an innovative concept that offers an individual reduced carbohydrate intake by replacing high carbohydrate ingredients such as rice and potatoes with the low-calorie cauliflower.   This is a simple vegetable, easily available in markets all year through and since it does not have any characteristic flavour of its own, it easily lends itself to be used in a variety of dishes. ‘Fuax potatoes’ and ‘Faux rice’ are typical examples wherein this humble yet versatile vegetable has been employed to create novel recipes thereby markedly reducing the carbohydrate consumption.


Features of Low Carbohydrate Cauliflower Diet


  • Over the past few years the low carbohydrate cauliflower diet has been rapidly gaining popularity, especially among the low carbohydrate diets enthusiasts.
  • Its use in the mashed form as a replacement for starchy potatoes, has earned it the designation of “fauxtatoes” (meaning false potatoes). In this form, it can be served alongside any main course dish such as beef roast or grilled salmon.
  • High class restaurants have started featuring mashed cauliflower as an integral part of their low carbohydrate menu.
  • Modern day Chefs who specialise in low carbohydrate cooking swear by this vegetable as it has unlimited potential.
  • Another title the cauliflower has attained is that of “the chameleon vegetable” since it can effectively substitute potatoes in any recipe – be it a potato salad, potato bake or potato mash. Creamy mashed cauliflower is the ideal substitute for creamy mashed potatoes offering the same texture and taste at a far lower calorie intake.
  • Apart from acting as a potato substitute it has been used for thickening soups and gravies without providing too many added calories. It can bring volume to the Chinese vegetable stir fry or Chinese fried rice.
  • Rice is a principle source of carbohydrate in most Asian meals and it can now be effectively replaced by grating a head of cauliflower, steaming it and then using various sauces or other accompaniments.
  • Similarly cauliflower may be used as a snack. Steamed, seasoned and eaten with a dip or as an alternative to the ever-popular popcorn. It can be diced into tiny pieces and then baked for a sufficiently long time to provide something healthy and low-calorie to nibble on.


Benefits of Low Carbohydrate Cauliflower Diet


  1. It helps to take care of the urge to snack when prepared as the pop-corn version.
  2. It aids in calorie reduction and follows the principles of low carb dieting.
  3. It can work as a rice replacement in risottos, fried rice owing to the similarities in texture.
  4. Nutritionally :
  • It is low in sodium and high in Potassium content.
  • It has negligible fat, saturated fat and no cholesterol.
  • It has fair amounts of Calcium and Iron.
  • It is a good source of Vitamin C.
  • Cauliflower when cooked provides 5 g of carbohydrate as compared to 31 g provided by potatoes.
  • Similar to the other cruciferous vegetables- cabbage and broccoli, cauliflower contains ‘indole-3-carbinol’ that is believed to have anti-cancer properties. Phyto- chemicals present may also help reduce cancer risk.
  • The substantial dietary fibre content is thought to assist in healthy bowel movements as well as cholesterol control.
  • Vitamin C and Selenium complement each other to boost immune health.
  • Cauliflower is effective as a liver detoxifier and a blood cleanser.




Cauliflower was once upon a time, labelled as ‘nothing but cabbage with a college education’ by Mark Twain.