25 Delightful Frozen Cauliflower Recipes That Will Make Your Mouth Watery

Frozen Cauliflower Recipes

The cauliflower craze has taken the food world by storm. Cauliflower can substitute for almost anything from rice to mash to chicken wings. 

But what do you do when you hit the supermarket, and they’re out of your favorite veggie? Well, you do what I do. Use frozen! 

As a serious foodie, I indulge in experimenting with new recipes after a long day at work. But I don’t always have the fresh vegetables that I need to make these culinary treats – a total vibe killer! Unless you like to freeze seasonal veggies proactively, as I do!

With these twenty-five frozen cauliflower recipes, I can create delicious treats without going anywhere but in my freezer.

1. Oven Roasted Frozen Cauliflower

Midweek meals often have me completely stumped. How do you create gourmet meals when you have very little time? The answer: roast some frozen cauliflower!

This delicious side dish takes only 20 minutes… Yes! You heard me right, 20 minutes from start to finish. There’s no prep work involved. You simply have to open a bag and switch on the oven. 

When cauliflower roasts, it becomes sweet, so you don’t need to add too much to it. A bit of olive oil and a dash of lemon pepper for the zing. 

Be sure not to overcrowd your sheet pan – this will turn your florets into mush!

2. Frozen Cauliflower Mash

I am forever on a diet to get that beach body ready for summertime. But I am also weak when it comes to comfort food. Quite a dilemma!

Not anymore! I’ve found the answer to my diet woes with this low-carb alternative to a family favorite. And the best part is you don’t have to peel potatoes. Bonus!

You simply have to steam some cauliflower and then blend it with butter, sour cream, and cream cheese. I always use full fat – it adds to the creaminess. 

Pop this all in a blender. And presto! Delicious fluffy mash that you can eat with just about anything. Or even just on its own. Just drain your florets properly before blending – nobody likes watery mash. 

3. Curry Roasted Frozen Cauliflower

This one is not for the faint of heart, but it’s a spice lover’s dream. Perfect for those cold winter nights when you need something to scare off the cold. 

With Garam Masala and hot sauce…. I love Sriracha! This recipe takes the boring old cauliflower floret into a taste sensation that will make the palette sing. 

You simply mix the frozen cauliflower in some of my favorite spices: cumin, turmeric, and even curry powder. Then you pop it in the oven, and it’s ready less than 40 minutes later. 

You can serve this as a snack or simply do what I do and enjoy it as an afternoon snack. 

4. Cauliflower Dill Kugel

A Jewish friend gave me her version of a traditional dish, and I just had to share. It’s a perfect example of fusion food done right!

For this recipe, you must thaw your cauliflower first and then pat them dry, removing any extra moisture. If you fail to do this, your kugel will swim in a sea of water… Trust me, I know. 

The rich dish has 2 cups of ricotta, some gruyere, and 4 eggs. The calories are worth it, though. 

This is the perfect dish to serve to your Jewish friends over the holidays. And not just them, but everyone will appreciate your effort. 

5. Christmas Cauliflower Casserole

I don’t know about you, but I’m always at a loss for what to serve my family over the holiday season. It’s difficult to find new and interesting dishes with Christmas party after Christmas party. 

Well, look no further. This cauliflower casserole is filled with Tinsel time joy and will be a great addition to any festive meal. 

Toast the herb stuffing and walnuts until they are just golden – don’t scorch them, as it will add a bitter note to the dish. 

And for your vegetarian friends, replace the chicken bouillon cubes with a veggie variety. Creating a side dish that will have everyone caroling. 

6. Easy Baked Cauliflower Gratin

A twist to a French classic, this cauliflower gration will have your guests thinking you went to culinary school. It’s decadent, rich, and a recipe I could eat daily. 

This recipe has some pressure points. I find frozen cauliflower cooks very quickly, so check your florets often to ensure they don’t overcook. 

Another thing to look out for is what nutmeg you use. I always make sure I have the whole nutmeg in the pantry. The ground nutmeg does lose its flavor over time, so make sure your nutmeg is fresh.

7. Detox Cauliflower Soup

Onions, garlic, lemon, and mushrooms. A blender and some frozen cauliflower. As easy as that, and you have a hearty, healthy soup that not only fills the belly but will keep the germs at bay. 

It’s a wonderful combination of the best detoxifying ingredients. And during flu season, I always have a pot bubbling away on the stove. 

The best part is… It freezes well! Make liters of this for the whole family and keep it in the freezer in an emergency. 

8. Buttery Cauliflower Pilaf

Some say Pilaf is from Persia, others say it originates in India, and even the Russians have their version. Well, wherever it’s from doesn’t matter to me. This is a dish I could eat by the boatload.

And now the best news of all! You can turn this starch into a perfect Keto side dish. All you need is a packet of frozen cauliflower rice. 

What it loses in calories, it gains in flavor. With butter, garlic, and two kinds of onions, this faux rice dish perfectly accompanies some grilled meat. 

Be careful not to overcook your cauliflower rice, it can get too mushy, and the dish won’t have that “rice” look anymore. 

9. Sauteed Broccoli and Cauliflower

Let’s be honest, folks. Cauliflower is not a veggie that would ever win the award for being “Most Popular.” Add broccoli to the mix for a twist for your guests.

This recipe guarantees your guests will clear the bowl and ask for seconds- and I am not even exaggerating. 

By simply adding a few ingredients; parmesan cheese, olive oil, and an Italian mix of herbs and spices, you take these humble vegetables to new heights. 

10. Old Bay Cauliflower

It seems like 3-ingredient recipes have taken over the internet. And I’m always curious to see if they deliver on the authors’ promises. This one certainly did!

With only your frozen cauliflower, some butter, and a bit of seafood seasoning, you can create a delicious side dish that you can pair with any fish you choose. 

And it’s ready in only ten minutes – so there’s no need to keep your guests waiting. 

11. Garbanzo-Vegetable Green Curry

This recipe brought back fond memories of my trip to Thailand with its delicious curry flavors. And is so easy to replicate because it uses green curry paste that you can get from most supermarkets.

Perfect for vegetarians with the addition of garbanzo beans and frozen cauliflower. Serve it over rice, and you have a complete meal. 

And if you can’t handle the heat, you can always use a yellow curry paste instead.  

Serve this delicious curry on a bed of rice or even with some glass noodles. And if you can find green papaya in your local supermarket, make a salad. It will only add to the authenticity of the meal. 

12. Scalloped Cauliflower

Comfort food at its best. With loads of butter, cream, and cheese, these scalloped cauliflower florets are simply mouthwatering. 

Be sure to place a baking sheet under your oven dish, as all that goodness will bubble over while baking. 

Add bacon when there are 10 minutes left to bake for extra decadency. These scalloped cauliflowers florets are a great potato substitute for roast chicken. A Sunday lunch delight!  

13. Deep Fried Cauliflower Wings

This is a vegan delight, otherwise known as cauliflower pakora or cauliflower baji. The use of chickpea flour gives the recipe a true Indian authenticity. 

Make sure that your florets are completely covered in the batter before frying. Also, keep an eye on the consistency of your batter. If it’s too thick, the wings will be doughy. If it’s too thin, the batter won’t stick. 

I like to serve these Indian-inspired wings with a nice cucumber raita dipping sauce, It brings cool relief from the spicy wings and only takes a few minutes to put together. 

14. Cheesy Ground Beef & Cauliflower Casserole

Another midweek favorite in my house – the kids simply love it. And with only one pot to wash, so do I! 

You simply have to cook all your ingredients in one pot on the stove – I use a casserole dish that can easily move from stovetop to over.

I like to bake mine until I can see dark brown spots developing on the cheese. I find it gives it an extra chargrilled flavor. 

15. Cauliflower Benedict

Looking for a low-carb alternative to your favorite brunch dish? Look no further! You can create the perfect hashbrown patties to serve the poached eggs by combing cauliflower with cheese and cornstarch. 

Beware of the Hollandaise – it can split very easily. If this happens, simply crack another egg yolk and whisk, whisk, whisk. 

You could also make these eggs more of a meal by adding some smoked salmon or turning it into a Cauliflower Florentine with steamed spinach. Whichever way you choose to serve them, they are a crowd pleaser.

16. Cauliflower Soup

I am a huge fan of soup, and it’s practically all we have on the menu during the winter months at my house. And this is one of my favorites. 

With only a few ingredients, the humble cauliflower has nothing to hide behind, and you get to enjoy the true taste of the vegetable. 

Some leeks, onions, and butter, and you’re halfway there. Not only tasty but healthy as well. 

And if you want to get really fancy, cut some slices of bread into 1-inch squares and toast then in the oven – grill on high – for a few minutes. And just like that, you have croutons, a must for any soup. 

17. Mashed Cauliflower with Garlic and Truffle Oil

Truffle oil is one of those ingredients – you either love it or you hate it. And I love it!! I always have it in the house, and I find just a drop of it gives any dish a touch of class. 

Many cauliflower mash recipes are out there, but this one takes the cake. No cheese or cream, but you won’t even notice. 

Deliciously light and fluffy mash that can be served with various meats. I like to serve mine with good roast beef. There’s nothing like it! 

You could even use this as a topping to a very decadent Sheperd’s Pie.

18. Turmeric Cauliflower Rice

Become the spice queen at any get-together with this low-carb, gluten-free, vegan substitute of an old Indian favorite. 

Cauliflower rice is the best thing since sliced bread, and because it freezes so well, you can always have a pack in the house. 

With things like mustard seeds, curry leaves, garlic, and turmeric, you turn the simple cauliflower into a dish fit for a maharajah. 

19. Potato Cauliflower Mash

I find I sometimes have to trick my kids into eating their veggies. Not all the time, but some days… Well, the moms amongst us will understand. 

By making a potato cauliflower mash, I do just that! They get their serving of veggies; I’m supermom because I made mash, and the whole family’s happy. 

The mash freezes well so that you can whip up a delicious meal in a matter of minutes. And with the addition of herbs, chives, butter, or garlic, you could eat this every night and not get bored.

20. Crispy Mashed Cauliflower Balls

What do you do when you’ve made too much cauliflower mash and have no space left in the freezer? That’s right! Cauliflower balls. Turn your leftover cauliflower into bite-size morsels of pleasure. 

Great as an appetizer with your favorite dip[pping sauce, these are so good you won’t be able to stop eating. 

Loads of cheese, 2 eggs, and some breadcrumbs – couldn’t be easier to make. Perfect for any holiday season table. 

21. Airfryer Cauliflower Wings

I love my air fryer – delicious food that doesn’t clog the arteries. And cauliflower wings are no different. They’re so good even your meat-loving friends will want seconds. 

Just three ingredients;  Franks Hot Sauce – it has to be Franks – Maple syrup, and olive oil. 25 minutes later, you’ll have cauliflower florets so delicious everyone will want the recipe. 

These cauliflower bites make a great appetizer and work really well with ranch dressing. You could even eat them as an afternoon snack… That’s what I like to do.  

22. Balsamic Roasted Broccoli & Cauliflower

Unexpected dinner guests and no idea what to feed them? And an empty store cupboard? No problem! Just grab that bag of frozen cauliflower and broccoli from the freezer, and in ten minutes, you’ll have a delicious side. 

The balsamic vinegar is a nice twist that can turn your plain old veggies into an exotic dish that your guests will devour. 

I find that this recipe also works really well served cold, and I’ve often served it with some grilled chicken as a light lunch option. 

23. Creamy Cauliflower & Ham Soup

Keto recipes are all the rage nowadays, and this is a surefire winner. And with the addition of liquid smoke and homemade stock, this is sure to impress even a Michelin chef. 

Don’t worry if you don’t have a ham bone to turn into stock –  chicken stock works just as well. And I know liquid smoke is not something the average home cook has lying around; the BBQ flavor is nice but not a necessity. 

This is a simple soup with onion powder, garlic powder, and thyme leaves. And, if you aren’t keto, add some heavy cream. Go on… you know you want to. 

24. Mexican Cauliflower Rice

Another spice adventure! This time to the other side of the world. In just 25 minutes, you can satisfy all palettes – keto, paleo, vegetarian; you name it. 

Tomato paste, paprika, and cumin bring the flavors of Mexico to your kitchen. Serve it with steak fajita or carne asado. Ole! 

I like to add some jalapeno to my rice for an extra kick. And just a squeeze of lemon over the top before serving. The acid helps to bring out all the flavors of the spices.  

25. Cauliflower Colcannon

Colcannon is an Irish vegetable stew that is usually made with potatoes. This low-carb alternative is just as delicious and with half the calories. Now you can eat as much as you want without any of the guilt. 

This is also a recipe that freezes well and will keep for up to 3 months. So if you ever need a side dish at short notice – you have a Plan B!

Kale is a superfood, so not only is it low-carb it is also super healthy. I like adding some extra cream to mine – it gives it a rich and velvety texture. 

Believe it or not, this also works really well as a breakfast food. I serve it with some well-cooked pork sausages. My husband just can’t get enough. 

Frozen cauliflower has definitely found its place in the culinary world. It’s such a versatile vegetable with so many possibilities. And it really doesn’t take a degree in the culinary arts to turn this rather bland vegetable into something extraordinary. 

But have you ever thought of using it in a dessert? I know! It just doesn’t sound right. And that is exactly what I thought until I saw this Cauliflower Rice Pudding recipe. Trust me… This one is so good you won’t even be able to tell it’s made from a frozen vegetable!

cauliflower rice pudding recipe

Cauliflower Rice Pudding

This rich and creamy dessert is suitable for a keto diet and is a favorite in my house. But shhh… Don’t tell my kids! They still don’t realize I've been fooling them this whole time.
Prep Time 15 minutes
Cook Time 10 minutes
Course Dessert
Cuisine Indian
Servings 4 people
Calories 283 kcal


  • Saucepan
  • Bowl
  • Whisk


  • 1 cup of Unsweetened Almond Milk
  • 1 cup of Heavy Cream
  • cup Natvia Sweetener
  • 1 tsp of Vanilla Essence
  • 1 ½ cups of Frozen Cauliflower Rice, raw (12 ounces)
  • 3 Egg Yolks
  • 1 tsp of Cinnamon, ground


  • Take a saucepan. Add cream, almond milk, cream, vanilla, and sweetener. And keep stirring gently over medium heat.
    stirring heavy cream
  • Bring the liquid mixture to a simmer. Pour in the cauliflower rice, and let it simmer for ten more minutes. Keep the pan uncovered, and remove from heat after ten minutes.
  • Add the three egg yolks to a bowl and give it a whisk. Ladle a small amount of the rice pudding into the yolks. Keep tempering the eggs by whisking them gently. Add another ladle of rice pudding, and repeat the steps.
  • Shift the egg mixture into the saucepan. Continue whisking it. Switch on the stove, and bring the mixture to a simmer while whisking over medium heat.
  • Remove from the heat and sprinkle with cinnamon. Serve warm or cold.



Additional Information:
Protein: 5g | Carbohydrates: 6g | Fat: 27g | Saturated Fat: 15g | Sodium: 136mg | Iron: 1mg | Cholesterol: 228mg | Potassium: 314mg | Calcium: 155mg | Fiber: 2g | Sugar: 2g | Vitamin A: 1069IU | Vitamin C: 41mg
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