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35 Creative AIP Cauliflower Recipes

Louise Hendon | July 8

Cauliflower is the unsung hero of the AIP diet…

…and that’s not just because you can use cauliflower to create replacements for naan bread, pizza crusts, tacos, and rice.

Although we’ll admit, that’s a big part of why we love cauliflower so much! Finding AIP-friendly alternatives to our favorite dishes can make the diet much easier to stick to, after all. But you can use cauliflower in much more creative ways, too.

From delicious dips to simple sides and exciting entrees, you can turn cauliflower into pretty much anything! You’ll find all sorts of surprises in this list – did you know cauliflower makes a great base for AIP hummus?

Have a read through these 35 AIP Cauliflower Recipes and discover more new ways to use this versatile vegetable.

Here are just a few of the AIP Cauliflower Recipes we’ve included:

If you click or tap any of the links above, it will instantly take you to the recipe below. Or download the entire list by clicking on the green button below.

Click Here To Get This Entire List of AIP Cauliflower Recipes Emailed To You

AIP Cauliflower Recipes www.healingautoimmune.com/aip-cauliflower-recipes

AIP Cauliflower Recipes – Appetizers & Snacks

AIP Cauliflower Dip

– Healing Autoimmune

AIP Cauliflower Dip

Ingredients: cauliflower, olive oil, garlic, lemon juice, sea salt, radishes, cucumber.

Dips are often served at parties or celebrations, but if you are following the autoimmune protocol they might be a thing to avoid. So why not make your own dip, then you don’t have to miss out! The cauliflower blitzes into the perfect paste for dipping and the roasted garlic has a sweeter flavor than raw garlic, so don’t skip that step! Serve this with whatever veggie sticks you like.

AIP Garlic Cauliflower Naan Bread

– Healing Autoimmune

AIP Naan Bread Recipe

Ingredients: cauliflower, arrowroot flour, garlic powder, avocado oil or olive oil, salt.

If you are anything like me, you will love curry with a good naan bread, but obviously, this is a no-no on AIP, so imagine my delight at finding this great low carb naan bread recipe that works just as well with my favorite curry! It will not look or taste exactly like the Indian version, but it still works well as a side, and is a tear-and-share bread the whole family can enjoy.

Marjoram Roasted Cauliflower

– Autoimmune Wellness

Marjoram Roasted Cauliflower

Photo Credit: Autoimmune Wellness

Ingredients: cauliflower, solid cooking fat, marjoram, ginger powder, sea salt.

If you have never tried marjoram before, you might be surprised that it has a citrusy flavor that goes really well in soups and stews, but is also a favorite to season vegetable dishes. Roasted cauliflower takes on a wonderful color, and with the marjoram and ginger, this makes a delicious side for any AIP meal as it goes well with chicken, pork, and fish.

Salt & Vinegar Cauliflower Bites

– Grazed & Enthused

Salt & Vinegar Cauliflower Bites

Photo Credit: Grazed & Enthused

Ingredients: cauliflower, olive oil, apple cider vinegar, truffle salt.

You know those days when you just gotta have snacks in between meals? Well, here is a tasty snack you can go to town on without causing too much disruption to your diet! The bites have the same aroma as salt and vinegar fries but without the carbohydrates, and these can be served and enjoyed as they are or with a keto friendly dip at a party.

Garlic and Lemon Roasted Cauliflower

– The Paleo Mom

Garlic and Lemon Roasted Cauliflower

Photo Credit: Sarah from The Paleo Mom

Ingredients: cauliflower, lard or tallow or coconut oil or bacon fat, garlic, lemon zest, salt, pepper (omit), parsley.

In this recipe, the roasted cauliflower is flavored with garlic and lemon which are strong enough to mask the flavor of the cauliflower so that even the pickiest eaters in the family could enjoy it! You can use any type of solid fat such as lard to cook this autoimmune protocol dish, but for Christmas dinner this would taste absolutely great if you use a bit of duck fat to roast it.

Shake N’ Bake Moroccan Cauli Bites

– Eat Heal Thrive

Ingredients: cauliflower, extra-virgin olive oil, cinnamon, ginger, turmeric, thyme, granulated garlic, sea salt, lemon juice, cilantro.

The choice of spices used in this recipe gives the cauliflower a rich flavor and a gentle heat making it the perfect side to liven up plain cuts of meat. This is a gluten and dairy free recipe that fits with most diets and can make a lovely change to serving cauliflower boiled or steamed. If you chop the florets quite small, this can also be a great dish to serve cold with a dip.

Avocado Cauliflower Hummus

– Unbound Wellness

Ingredients: cauliflower, avocado, olive oil, lemon juice, sea salt, garlic powder, onion powder, cilantro.

As chickpeas are not allowed on the autoimmune protocol, we can miss out on eating hummus which is a regular dip in many households. So here is a handy recipe for an alternative that tastes different but gives you the same texture you get from regular hummus. You can serve this with sliced vegetables like cucumber or with a dish of kale chips to keep things low carb and delicious!

Crispy Cauliflower

– SoleFire Wellness

Ingredients: cauliflower, garlic, arrowroot flour, coconut flour, olive oil, sea salt, lemon, parsley.

In this AIP recipe the cauliflower florets are coated in two different types of flour then baked in the oven and you end up with a great crispy coating on the vegetable pieces. Coating veggies can be a good way to encourage picky eaters to try and eat more of them and I have even found that kids will try these because they are crispy.

Bang Bang Cauliflower Tacos

– Unbound Wellness

Ingredients: cauliflower, butter leaf lettuce, radishes, cilantro, coconut cream, avocado oil, AIP ketchup, coconut aminos, turmeric powder, ginger powder, horseradish powder, garlic powder, onion powder, sea salt, avocado, lime.

Although this is a paleo recipe, there is an AIP option for making the bang bang sauce so you don’t need to miss out on the kick of heat in these tacos which come from the horseradish powder. This AIP compliant dish would make a lovely side or even an appetizer for a Mexican meal. This is a really healthy dish with cruciferous vegetables and loads of flavor!

AIP Cauliflower Recipes – Soups

Cauliflower, Leek, and Bacon Soup

– Paleo Flourish

Cauliflower, Leek, and Bacon Soup

Ingredients: cauliflower, chicken broth, leek, bacon, salt, pepper (omit).

There is nothing better on a chilly day than a steaming hot bowl of rich and tasty homemade soup. If you are used to using potato to thicken soups then you will be really surprised that cauliflower works just as well, and carries the flavors of the leek and bacon without overpowering them. The added texture of the bacon pieces on top of the soup makes this paleo dish a hearty and satisfying lunch or even an appetizer.

Instant Pot Roasted Asparagus Soup

– Fed and Fulfilled

Instant Pot Roasted Asparagus Soup

Photo Credit: Fed and Fulfilled

Ingredients: asparagus, coconut oil, sea salt, garlic powder, Herbs de Provence, leek, garlic, cauliflower, bone broth, coconut milk, lemon juice, lemon zest, parsley.

There is something so comforting about a warming bowl of thick and tasty soup that just makes everything feel better! This amazing low carb asparagus soup has cauliflower as a thickening agent and it helps to make the soup hearty but not too filling. It also has a lovely freshness because of the lemon and this brings out the flavor of the asparagus. Feel free to thin the soup with bone broth if you don’t like it as thick as this.

Roasted Cauliflower & Garlic Bisque

– Grazed & Enthused

Roasted Cauliflower & Garlic Bisque

Photo Credit: Grazed & Enthused

Ingredients: cauliflower, garlic, olive oil, honey, truffle salt or sea salt, chicken broth, arugula, orange zest.

If you enjoy thick and creamy soups you are going to love this amazing recipe for cauliflower bisque! It is thick and smooth and packed with the flavor of roasted garlic, and is a good way to get more bone broth into the family’s diet. The whole dish is made really pretty if you choose to garnish with orange zest and arugula – just omit the back pepper to keep it AIP friendly.

Bacon Cauliflower Soup

– Empowered Sustenance

Bacon Cauliflower Soup

Photo Credit: Empowered Sustenance

Ingredients: bacon, onion, carrots, celery, coconut oil, garlic, bone broth or chicken broth, coconut milk, cauliflower, sea salt, parsley.

Some people can be put off making homemade soups because they can take ages to cook, but this hearty and delicious AIP soup takes less than 30 minutes. Soup is a great way to feed the family but keep things light on the wallet as you can pack extra veggies in to make it go further. This is also a great student meal and is gluten and dairy free.

3-Minute Bacon Potato Cauliflower Leek Soup in the Instant Pot

– The Curious Coconut

3-Minute Bacon Potato Cauliflower Leek Soup in the Instant Pot

Photo Credit: The Curious Coconut

Ingredients: bacon, leeks, garlic, cauliflower, malanga/yautia/ocumo or taro/dasheen, chicken broth, salt, green onions.

This recipe actually uses potatoes which are not allowed on the AIP, but it is possible to use sweet potatoes instead as they are not nightshades. This is another hearty soup with a rich and creamy texture, which comes from the cauliflower, making this a dairy-free dish. This soup looks great garnished with crumbled bacon, which also adds an extra texture.

Creamy Cauliflower & Ham Soup

– I Breathe I’m Hungry

Creamy Cauliflower & Ham Soup-min

Photo Credit: Mellissa from I Breathe I’m Hungry

Ingredients: cauliflower, ham stock or chicken broth, water, garlic powder, onion powder, ham, apple cider vinegar, thyme leaves, bacon fat or coconut oil, kosher salt, black pepper (omit).

One of the best ways to get a beautiful broth as a base for soups and stews is to boil up a ham bone. If you boil the bone for a long time, the resulting broth gels when cooled and is packed with flavor. This creamy and delicious low carb soup is a definite ‘go to’ for cold days when you crave something homemade, and it freezes well so is suitable for batch-cooking.

Roasted Cauliflower Soup with Fried Sage

– Slim Palate

Roasted Cauliflower Soup with Fried Sage

Photo Credit: Josh from Slim Palate

Ingredients: cauliflower, fat of choice, yellow onion, garlic, chicken stock, coconut milk, salt, pepper (omit), sage leaves, lard or high heat cooking fat.

Roasting the cauliflower for this recipe gives it a slight nutty flavor and is perfect for anyone who has been missing out on cream-based soups, either for health reasons or for weight loss. Adding the fried sage leaves is not a necessity, but if you give it a try you will find it really adds something special!  If strict AIP, avoid using ghee for the cooking fat, and use coconut oil instead.

Creamy Cauliflower Chowder

– Popular Paleo

Creamy Cauliflower Chowder

Photo Credit: Ciarra from Popular Paleo

Ingredients: turkey, cauliflower, turkey stock, garlic, dried thyme, extra virgin olive oil, salt, pepper (omit).

Traditionally chowder was made using potatoes or seafood such as clams, but there is nothing in the rulebook to say it can’t be made with chicken, turkey or even smoked fish! The choice is yours! This paleo recipe would be a great way to use up leftover turkey after Christmas or Thanksgiving. Chowder can definitely be described as comfort food and makes a lovely meal on a chilly day!

Broccoli Cauliflower Soup

– Girl In Healing

Ingredients: olive oil, yellow onion, garlic, broccoli, cauliflower, bone broth, coconut milk, sea salt.

When my family was growing up I had the usual challenge of getting them to eat vegetables, but I found that if you blend homemade soups until they are smooth, most kids will enjoy the taste without questioning the ingredients. They also loved the idea of green soup! So if you are short on time and patience, this nutritious soup can be ready in just twenty minutes and is enough to feed the whole family!

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AIP Cauliflower Recipes – Entrees

AIP Cauliflower Pizza Recipe with Pesto

– Healing Autoimmune

AIP Cauliflower Pizza Recipe with Pesto

Ingredients: olive oil, basil leaves, garlic, lemon zest, lemon juice, salt, cauliflower, arrowroot flour, garlic powder, onion powder, dried oregano.

Cauliflower can be such a versatile vegetable and can even be used to make paleo pizza crusts! Instead of the more traditional tomato sauce, this recipe uses pesto as the sauce and then it is topped with sliced red onion. This is a simple dish but full of flavor and the toppings can be varied to suit what you have. The pesto sauce can also be used in different dishes like lettuce wraps or over salad as a dressing.

Roasted Cauliflower Broccoli Tuna Bowl

– Paleo Flourish

Cauliflower Broccoli Tuna Bowl

Ingredients: cauliflower, broccoli, olive oil, lemon, salt, tuna, parsley or cilantro.

Roasting vegetables gives them a milder and sometimes sweeter flavor and cauliflower is perfect for roasting. This paleo friendly dish is simple but packed with flavor and texture and makes the ideal packed lunch, filling and satisfying, to keep you going through a busy day.

Coconut Curried Cauliflower with Kale

– Autoimmune Wellness

Coconut Curried Cauliflower with Kale

Photo Credit: Autoimmune Wellness

Ingredients: coconut oil, onion, garlic, ginger, cauliflower, water, coconut aminos, turmeric, sea salt, mushrooms, kale, coconut milk.

With the wonderful Asian flavors of garlic, ginger, and aminos, this dish would be a great appetizer for an Asian meal. The turmeric also adds a fantastic golden color to the cauliflower and boosts the health benefits of this AIP dish. If you prefer to turn this into a soup you can add bone broth and either keep the cauliflower in pieces or blend to give you a thicker curried soup.

Creamy Beef & Cauli Rice Casserole

– It’s All About AIP

Creamy Beef & Cauli Rice Casserole

Photo Credit: It’s All About AIP

Ingredients: ground beef, cauliflower, ginger, salt, garlic powder, onion powder, thyme, oregano, coconut milk, baby spinach, kale.

This AIP creamy beef casserole has notes of Mediterranean cuisine because of the garlic, ginger, and oregano and is a filling meal on its own, even though it is low in carbohydrates. If you want to make this meal go further you could add in more vegetables like mushrooms. This casserole freezes really well so is perfect for batch-cooking and freezing for another day.

Shrimp Cauli-Fried Rice

– It’s All About AIP

Shrimp Cauli-Fried Rice

Photo Credit: It’s All About AIP

Ingredients: cauliflower, shrimp, garlic, lemon, lard of choice, kale, parsley, chicken broth, salt.

Like most stir-fry dishes, this one can be ready in a matter of minutes, so this would be a great meal to rustle up after a busy day. I find it is best to chop the kale into thin strips so that the flavor doesn’t overpower the shrimp. This AIP stir-fry can be stored in the refrigerator for a couple of days, but it is really at its best eaten right away.

Liver with Bacon, Onions and Collard Greens with Garlic Cauliflower Mash

– Healing Family Eats

Liver with Bacon, Onions and Collard Greens with Garlic Cauliflower Mash

Photo Credit: Healing Family Eats

Ingredients: beef liver, bacon, solid fat, white onion, collard greens, coconut aminos, cauliflower, garlic, duck fat, sea salt.

Liver and bacon has been a staple in many countries for years and is a great way to introduce more organ meat into the AIP family’s diet as the bacon helps to hide any metallic taste from the liver. If you still find it too strong, you could try sourcing lamb or chicken liver which are both a bit milder. The garlic cauliflower mash can also be served with any meat – roast, chops, steak, the list is endless!

Creamed Spinach Cauliflower Rice with Lamb

– Paleo Spirit

Ingredients: olive oil, ground pork or beef or lamb, red onion, salt, cauliflower, spinach, coconut cream.

Here is another paleo recipe which gives clear instructions what ingredients to omit to make it AIP compliant. This is an adaptable recipe as you can use whatever ground meat you like, even frozen meats which can be quite cheap. This is a grain and gluten free recipe which suits with most diet plans and this meal can be made vegan by omitting the meat.

Cauliflower Steaks with Rosemary Roasted Grape Chutney

– Heartbeet Kitchen

Ingredients: cauliflower, olive oil, garlic, salt, red grapes, olive oil, rosemary, shallots.

Cauliflower steaks can be quite bland if they are served on their own, but pairing them with this delicious grape chutney really gives them a boost of flavor. When you cook the cauliflower it takes on a lovely toasted effect which makes them look even more appetizing and the steaks are complemented by the sweet and herby chutney, making this a really pretty dish.

AIP Cauliflower Recipes – Sides

Cauliflower White Rice

– Paleo Flourish

Cauliflower White Rice

Ingredients: cauliflower, coconut oil, salt.

You know that feeling of bloating you get after a helping of white rice? Then half an hour later you’re hungry again? Well, let me introduce you to cauliflower rice! It has the same texture and can be used in any ‘rice’ dish, but without the health issues. This keto and paleo-friendly recipe introduces the best way to cook what I am sure will become a staple in your household to serve with curries, stews or salads.

Creamy Paleo Cauliflower Mash

– Paleo Flourish

Creamy Paleo Cauliflower Mash

Ingredients: cauliflower, coconut oil, coconut milk, salt.

Here is the perfect creamy yet healthy paleo mash to serve to family and friends as it can be used in place of mashed potato with any meal. This is ideal for people with blood sugar issues, such as diabetics, as the mash is very low in carbohydrates. If you are serving this mash with fish, you could chop the scallions and mix through the dish then sprinkle a little dill on the top.

Paleo Turmeric Cauliflower Rice

– Paleo Flourish

Paleo Turmeric Cauliflower Rice

Ingredients: cauliflower, coconut oil, turmeric powder, salt.

This paleo dish has to be one of the best sides ever! The golden cauliflower florets look so good and can be teamed with even the plainest of mains to brighten up the plate. This is a great way to introduce eating turmeric to doubtful family members, and we all know how good turmeric is for us. Roasted cauliflower can also be used to garnish soups and makes a very appealing side for a dinner party.

Cauliflower Tabouli (Tabbouleh) Salad

– Paleo Flourish

Cauliflower Tabouli (Tabbouleh) Salad

Ingredients: cauliflower, parsley, mint leaves, beet, lemon, olive oil, salt.

One of the best things about this dish is that it uses cauliflower florets to give you tabbouleh, which is normally made from grain such as bulgur wheat. The cauliflower gives a similar texture and, just like couscous, it takes on the flavors of the other ingredients, but it is good at avoiding inflammatory issues. This salad makes a lovely side for chicken or pork and can be adjusted to suit your own taste.

Raw Italian Cauliflower Salad

– Paleo Flourish

Raw Italian Cauliflower Salad

Ingredients: cauliflower, olive oil, lemon juice, parsley, olives, garlic, salt.

In the summertime you can find fresh dishes more appealing than cooked ones, so this lovely paleo cauliflower salad would make a wonderful light lunch on a warm day. You have the combination of crunchy cauliflower and soft olive with the freshness of the lemon juice to lift the flavors. You can use cilantro for the garnish if you don’t have parsley.

Roasted Turmeric Cauliflower

– Paleo Flourish

Roasted Turmeric Cauliflower

Ingredients: cauliflower, turmeric, salt, olive oil.

If you are looking for a side dish to serve that is good to look at as well as good to eat, this roasted AIP cauliflower dish could be the answer! Turmeric, as you know, is really good for you and it gives these beautiful florets an amazing golden glow, and this dish could be served with any meat or fish. For an added boost of flavor in this dish, you could also add in some minced garlic when you are cooking the cauliflower.

Ranch Mashed Cauliflower

– Grass Fed Salsa

Ingredients: cauliflower, gelatin, nutritional yeast, sea salt, dairy-free milk.

Mashed cauliflower is now becoming the favorite replacement for mashed potatoes, but it can sometimes be a bit watery. This AIP-friendly recipe uses gelatin to replace the starch from potato and hold the mash together well. With all the herby flavors of ranch, this lovely side dish could be served with any type of meat and could easily become a family favorite

Curried Cauliflower Salad with Mango and Dates

– Adventures in Partaking

Curried Cauliflower Salad with Mango and Dates

Photo Credit: Adventures in Partaking

Ingredients: cauliflower, olive oil, cinnamon, pink himalayan salt, garlic granules, turmeric powder, dried fenugreek leaves, red onion, dates, cilantro, mango, apple cider vinegar.

The flavors in this delicious salad are reminiscent of Asian flavors and this could be served as part of an Indian meal. You have the spiced cauliflower, rich flavor from the dates and soft juicy mango, giving you a fusion of textures as you eat it. This is an AIP-friendly recipe for a salad that is so attractive because of the array of colors that it would be great for a dinner party with friends.

Instant Pot Cauliflower Squash Purée

– Fed and Fulfilled

Instant Pot Cauliflower Squash Purée

Photo Credit: Fed and Fulfilled

Ingredients: cauliflower, butternut squash, carrots, coconut milk, bone broth, herbs de provence or (a mix of dried thyme, oregano, sage), garlic powder, sea salt.

If you are getting a bit fed up with sweet potato puree and mashed cauliflower, this recipe could give you what you are looking for. Not only does this puree look so good with its vivid color, it is also packed with the flavor of the herbs, which can be varied depending on what you are serving this with. For example, you could use rosemary and thyme for lamb dishes or sage for pork.