substitutes for cauliflower

7 Tasty and Healthy Substitutes for Cauliflower

Cauliflower is a tasty and nutritious vegetable that’s packed with fiber, vitamin C, and a range of essential minerals and vitamins. Due to its low carbohydrate content, it is commonly used in recipes as a substitute for starchy foods such as potatoes, rice, and bread.

However, not everyone likes cauliflower, and some may simply require a vegetable switch. So, if you’re looking for something equally healthy to replace the humble brassica, don’t worry! There are other scrumptious substitutes for cauliflower that have a comparable flavor, texture, and vitamin content and will give you your veggie fix!

1. Broccoli


Broccoli is an excellent substitute for cauliflower, as it has a similar taste and texture. Nutritionally, broccoli is rich in fiber, vitamins A and C, and potassium. The one major difference, however, is that, unlike cauliflower, it will add some color to your dish.

When substituting broccoli for cauliflower in a recipe, you may need to try and adjust the proportions of other ingredients, as broccoli has a more vibrant flavor. Broccoli makes a great choice for roasting and can also be used in stir-fries or added to soups for extra nutrition. To get the most out of its health benefits and flavor, lightly steam or blanch it before adding it to your dish.

2. Mushrooms


Whether you prefer Crimini, Porcini, Maitake, Shiitake, White Button, Portobello, or any other type of mushroom, surely there is one that works perfectly with your recipe. Mushrooms will provide a similar texture to cauliflower and even offer many of the same health benefits.

They are an excellent source of vitamins, copper, and selenium, which support immune health and work as natural anti-inflammatory agents. They’re also rich in fiber, which will aid digestion, and are great sources of plant protein.

There are endless ways to incorporate mushrooms into recipes as a substitute for cauliflower. You can add them to soups, stews, casseroles, stir-fries, salads, and pizza toppings. You also get a vast array of mushrooms to choose from and put a delicious spin on your meals. While cooked mushrooms tend to have a softer texture than cauliflower, they can still be grilled or roasted if you like more crunch.

3. Parsnips


Parsnips are a palatable substitute for cauliflower that offers many of the same nutritional benefits. They are good sources of essential vitamins and minerals, such as potassium and magnesium, and are also abundant in fiber. Parsnips even contain more than twice as many antioxidants as cauliflower. They are also incredibly low in fat and calories, making them a good choice for those watching their calorie intake.

Because parsnips have a milder flavor than cauliflower, you can conveniently use them in a variety of dishes with different herbs and spices. You can boil them or mash them like potatoes, roast them with other root vegetables, or add them to soups and stews. Another excellent way to eat parsnips is to make a creamy dip or spread using sour cream or yogurt. Try replacing one cup of cooked parsnips with every cup of cauliflower in any dish for a healthier alternative.

4. Zucchini


Zucchini has many of the same vitamins and minerals as cauliflower, including vitamin C, magnesium, and potassium, making it an excellent substitute. Furthermore, due to the mild flavor of zucchini, it combines nicely with many other ingredients, so you can get creative and use it in a variety of recipes.

Zucchini may be used in many of the same ways as cauliflower. You can steam it, sauté it, roast it, or eat it raw in salads. When looking for a low-carb alternative to conventional pasta, zucchini noodles are a terrific option. Or, try baking zucchini into bread for a creative meal!

5. Artichoke


Artichokes can provide an abundance of flavor and nutrition to your meal. It is packed with vitamins, minerals, and antioxidants and includes a significant amount of fiber as well as calcium, magnesium, potassium, phosphorus, and iron. The earthy and slightly nutty taste of the artichoke also complements its extraordinary nutritional value.

Artichokes are a highly versatile substitute for cauliflower when it comes to cooking them. You can boil, steam, roast, grill, or even microwave them for quick and tasty dishes. You can add artichokes to salads, casseroles, stir-fries, and pasta dishes or make a delicious dip by blending steamed artichokes with garlic and lemon juice. Note that artichokes have a bit of bitterness to them, so it’s best to cook them with other spices to balance out the flavor.

6. Rutabaga


Rutabaga is a root vegetable that comes from the same family as cauliflower, making it an easy substitute. It is a good source of beta-carotene, dietary fiber, vitamins C and E, calcium, and potassium. The texture of rutabaga is much denser than cauliflower, and its nutty sweetness pairs wonderfully with a variety of flavors. It also has a mild flavor that won’t overpower your dish.

Rutabaga can be cooked just like cauliflower — boiled, steamed, baked, or mashed. You can also add thinly sliced rutabaga to soups or stews for extra flavor and texture or enjoy it grilled as a side dish. As with any vegetable substitute, seasonings need to be adjusted accordingly.

7. Kohlrabi


Kohlrabi, also called German turnip, is another fantastic substitute for cauliflower owing to its mild flavor and crisp texture. Kohlrabi is packed with vitamins and minerals, including vitamin C, magnesium, manganese, and potassium. It also contains dietary fiber, which helps to support digestive health.

You can use kohlrabi in a variety of recipes and dishes, including roasting, grating, or eating it raw in salads. It also goes well with sauces and dips, so you can serve it as an appetizer if you like. To achieve a similar taste to that of cauliflower, try pairing the kohlrabi with a vinaigrette or squeeze of lemon juice.

AboutRibana Hategan

Ribana is a certified pastry chef and passionate home cook who curates and develops recipes that are high on nutrition. She develops and tests cost effective, nutritious meals using quality ingredients to help people better their everyday eating experiences.