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15 Great Cauliflower Products That Will Improve Your Diet

These are some of the best cauliflower-based foods on the market you need to try.

Cauliflower is becoming a hot food ingredient in the health world for two main reasons. First, it makes for a great substitute for gluten-containing ingredients, and as the demand for gluten-free products heightens, so does the need for healthy substitutions. Second, cauliflower is inherently low in carbs, which makes it a suitable ingredient for keto diet food products.

In light of these two popular diets, we decided to showcase some of the amazing companies that are pumping out delicious cauliflower-based foods.

From hummus to chicken tenders, here are 15 of the best cauliflower foods you need to try for a healthy diet.


Purely Elizabeth Strawberry Hazelnut Cauli Hot Cereal

purely elizabeth cauli hot cereal

Per 1 cup (40 g): 190 calories, 11 g fat (7 g saturated fat, 0 g trans fat), 40 mg sodium, 17 g carbs (5 g fiber, 8 g sugar), 8 g protein

If you love Purely Elizabeth's superfood granola, you're bound to love the cauli hot cereal! This product is completely grain-free which means it doesn't contain oats or wheat-based ingredients. Instead, as the name would suggest, the base consists of cauliflower, specifically bits of freeze-dried cauliflower. Strawberries, hazelnuts, chia seeds, and coconut flakes are also stirred into this nutritious breakfast item.


Annie's Cheesy Mac One-Pot Pasta with Hidden Veggies

annies one pot pasta

2-ounce dry mix (57 g): 210 calories, 3 g fat (1.5 g saturated fat, 0 g trans fat), 720 mg sodium, 40 g carbs (3 g fiber, 6 g sugar), 7 g protein

If your child is a picky eater, they may struggle to get their minimum servings of vegetables per day. Annie's One-Pot Pasta may just be a good way to up their veggie intake, as it discreetly has some veggies in it. While the pasta is normal, the cheesy sauce is made with cauliflower powder along with cheddar, cream, and butter—the usual macaroni and cheese suspects.


Trader Joe's Cauliflower Gnocchi

cauliflower gnocchi from trader joe's
Courtesy of Trader Joe's
1 cup (140 g): 140 calories, 3 g fat (0.5 g saturated fat, 0 g trans fat), 460 mg sodium, 22 g carbs (6 g fiber, <1 g sugar), 2 g protein

Trader Joe's Cauliflower Gnocchi may just be one of their most popular frozen foods. Unlike traditional Italian gnocchi, these little potato bits are gluten-free since they are made from cauliflower, cassava flour, and potato starch. Sautée them on a skillet for a toasted, savory dinner.


Healthy Choice Basil Pesto Chicken

healthy choice basil pesto chicken frozen meal

230 calories, 9 g fat (0 g saturated fat, 0 g trans fat), 600 mg sodium, 17 g carbs (7 g fiber, 3 g sugar), 20 g protein

This healthy frozen meal contains cauliflower rice, yellow squash, chard, and chicken. It's loaded in protein, so even though it only contains 230 calories, this would be a filling lunch!


Cali'flour Foods Supreme Veggie Pizza

califlour food supreme veggie pizza
Courtesy of Cali'flour FOODS
Per 1/2 pizza (138 g) 250 calories, 16 g fat (10 g saturated fat, 0.5 g trans fat), 570 mg sodium, 8 g carbs (1 g fiber, 3 g sugar), 19 g protein

Cali'flour Foods makes the best cauliflower crust pizza. We especially love the supreme veggie as it piles on nutritious vegetables including bell peppers, spinach, and mushrooms. This is a great pizza to chow down on if you're following the keto diet or if you're on a grain-free diet.


Green Giant Riced Veggies Cauliflower Risotto Medley

green giant riced veggies

Per 1/2 cup (prepared): 20 calories, 0 g fat (0 g saturated fat, 0 g trans fat), 15 mg sodium, 4 g carbs (2 g fiber, 2 g sugar), 2 g protein

There are only three ingredients in this cauliflower risotto medley: cauliflower, mushrooms, and asparagus. Note that this frozen food would make a good side dish for pork chops, chicken, or steak as at just 20 calories, it's nowhere near satiating enough to constitute a full meal on its own.

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Luvo Cauliflower Mac & Cheese

luvo cauliflower mac and cheese frozen meal
Courtesy of Luvo
Per container: 340 calories, 10 g fat (4 g saturated fat, 0 g trans fat), 380 mg sodium, 55 g carbs (5 g fiber, 4 g sugar), 11 g protein

Luvo's Performance Kitchen frozen foods are chock-full of nutrition. We love the roasted cauliflower mac & cheese bowl as it packs 11 grams of protein and contains less than 400 milligrams of sodium—a true unicorn in the frozen food world.

RELATED: The easy way to make healthier comfort foods.


PopCorners Toasted Cauliflower

popcorners flourish veggie crisps

Per 28 grams: 120 calories, 3.5 g fat (0 g saturated fat, 0 g trans fat), 180 mg sodium, 17 g carbs (2 g fiber, 1 g sugar), 4 g protein

If you love to munch on something salty midday, then this may be your new go-to afternoon snack! These veggie crisps are made from chickpea flour, rice flour, yellow peas, and cauliflower. Vegan and gluten-free friends can both indulge in this savory snack!


Mikey's Cauliflower Curry Pockets

mikeys cauliflower curry pockets frozen meals
Courtesy of Mikey's
Per 1 pocket: 230 calories, 11 g fat (1.5 g saturated fat, 0 g trans fat), 40 mg sodium, 24 g carbs (5 g fiber, 2 g sugar), 7 g protein

This frozen food is packed with vegetables! The pocket itself is made from cassava and sunflower flours, while the inside contains curried spinach, cauliflower rice, butternut squash, and eggs. Yum!


Caulipower New Chick on the Block Spicy (ish) Chicken Tenders

caulipower spicy chicken tenders

2 pieces: 120 calories, 1.5 g fat (0 g saturated fat, 0 g trans fat), 560 mg sodium, 12 g carbs (1 g fiber, 0 g sugar), 16 g protein

Instead of fried breading, these chicken tenders are coated in a mixture of brown rice flour, dried cauliflower, and seasonings. In comparison to other frozen chicken tenders, this is definitely one of the healthiest ones you can buy. And, it's got a bit of a kick!


Lilly's Organic Cauliflower Hummus

keto cauliflower hummus

Per 8 oz. (28 g): 50 calories, 5 g fat (1 g saturated fat, 0 g trans fat), 140 mg sodium, 2 g carbs (1 g fiber, 0 g sugar), 1 g protein

Um, hummus that's made predominantly out of cauliflower? That's right, there aren't any chickpeas in this keto-friendly hummus! You can get a little dose of veggies and healthful fats with this spread, and for virtually no carbs.


From the Ground Up Cauliflower Pretzels

cauliflower pretzels

Per 40 sticks: 110 calories, 1.5 g fat (0 g saturated fat, 0 g trans fat), 330 mg sodium, 23 g carbs (3 g fiber, 1 g sugar), 1 g protein

One of our favorite snacks is From The Ground Up Cauliflower Pretzels. If pretzels are one of your favorite guilty-pleasure foods, this will be a great, healthier alternative for you. Made largely from cassava and cauliflower flours, these little pretzel sticks are a great snack to pack on the go. Also, what other pretzel packs 3 grams of fiber in each serving?


VeggieCraft Farms Penne

veggiecraft penne box

Per 2 ounces (dry): 190 calories, 0 g fat (0 g saturated fat, 0 g trans fat), 15 mg sodium, 35 g carbs (4 g fiber, 2 g sugar), 13 g protein

Made from a blend of lentil, pea, and cauliflower flours, this penne is the veggie-rich pasta we've been waiting for! Just one serving boasts 4 grams of fiber and 13 grams of protein, both of which boost satiety which ultimately helps to keep you fuller, and for longer.


Alexia White Cheddar Riced Cauliflower with black pepper

alexia white cheddar riced cauliflower

Per 1/2 cup: 100 calories, 6 g fat (4 g saturated fat, 0 g trans fat), 460 mg sodium, 7 g carbs (2 g fiber, 2 g sugar), 0 g protein

Cauliflower rice with cheddar may just be the best food invention since sliced bread. Why? It's low in carbs, fat, and sodium. Pair with a lean protein to make a complete meal!


HighKey Cauliflower Mash

CauiliflowerMash Front

Per 108 grams (prepared): 280 calories, 25 g fat (10 g saturated fat, 0.5 g trans fat), 380 mg sodium, 7 g carbs (3 g fiber, 2 g sugar), 11 g protein

HighKey foods is launching a whole new product: Cauliflower mash. Available in two flavors—Cheddar & Asiago as well as Chipotle Cheddar—this product is a low-carb alternative to regular mashed potatoes, while also higher in fat. This is a great product for those who are on the keto diet as it only yields 4 grams of net carbs!

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Cheyenne Buckingham
Cheyenne Buckingham is the news editor of Eat This, Not That!, specializing in food and drink coverage, and breaking down the science behind the latest health studies and information. Read more