Why cauliflower is the best (and tastiest) low-carb vegetable

The Austrians know it as Karfiol, the Franconians as Keskill and still others call it cauliflower or grape cauliflower. We reveal which ingredients make the white cabbage so healthy and why it is so popular, especially with low-carb fans.

In this article:

  • How many calories does cauliflower have?
  • What is so healthy about cauliflower?
  • When is cauliflower in season?
  • Can you eat cauliflower raw?
  • Does cauliflower cause flatulence?
  • Cooking with cauliflower
  • 3 refined cauliflower recipes

How many calories does cauliflower have?

A very exciting point! Cauliflower is a real lightweight, as it only has around 23 calories per 100 grams. A normal portion corresponds to about 150 to 200 grams, which means: If you choose cauliflower as a side dish, you are making a low-calorie and healthy choice.

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What is so healthy about cauliflower?

Quite a lot, because cauliflower contains hardly any carbohydrates, no fat, few calories and lots of important vitamins, such as folic acid, and minerals, such as potassium. The vegetables are also a really good source of fibre and keep your digestion naturally fit.

So lecker, so gesund: Blumenkohl Cauliflower contains hardly any calories and is incredibly versatile in its preparation. © Tatiana Volgutova / Shutterstock.com

The vitamin C content of cauliflower is also impressive. For comparison: 100 grams of cauliflower contain 73 milligrams of vitamin C, the same amount of oranges “only” 50 milligrams. However, the “white giant” is topped by its green relatives from the cabbage family, such as broccoli (115 grams) and kale (105 milligrams).

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What nutrients are in cauliflower?

You can quickly see this in our table:

When is cauliflower in season?

You can get cauliflower in the supermarket all year round. This raises the question: is there even a cauliflower season? Yes, there is, in principle, from April to November, when we can get regional cabbage from Germany. Otherwise export goods end up on the table, because cauliflower is grown all over the world.

Seasonal calendar for fruit and vegetables

Can you eat cauliflower raw?

Logo, just give it a try. Buy fresh cauliflower, cut off small florets and wash well, done. You can snack the cauliflower on the couch in the evening as a healthy raw food, just like carrot sticks. Delicious with it: a – preferably homemade – dip. Need a prescription?

Blumenkohl geht immer You can also eat cauliflower raw without any problems. © Pinkyone / Shutterstock.com

Does cauliflower cause flatulence?

Yes, unfortunately, cauliflower – just like any other cabbage – belongs to the so-called flatulent foods. In other words: the risk of suffering from unpleasant flatulence, an inflated stomach or abdominal cramps after eating cauliflower, broccoli & co. is relatively high. Especially if you eat too much cauliflower raw.

You can prevent flatulence by the right preparation method: Reach for frozen cauliflower or freeze fresh cabbage one or two days before preparation. In addition, cauliflower is made more digestible by adding caraway or fennel seeds during cooking.

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Too late for “precaution”? Then exercise or a fennel-cumin-anis tea will help against the digestive problems.

Cooking with cauliflower: wonderfully versatile

Blumenkohl mal anders Variations on the theme: Our book tip on cauliflower. © riva publishing house / David Japy

Whether hummus, veggie schnitzel, crispy cabbage or gratin – there are virtually no limits to cauliflower in the kitchen. How about a pizza base made of cauliflower instead of flour, for example? You can get the recipe here: Pizza with cauliflower base. It is not for nothing that white cabbage is a favourite vegetable of low-carb fans. They are happy about hardly any carbohydrates, but a lot of minerals and vitamins.

Even if you want to do without plain white rice, you can be satisfied with grated Cauliflower rice in good hands. Simply chop the washed raw cauliflower into rice-sized pieces (food processor or by hand) and fry briefly with oil and onions, done.

By the way, the recipes come from this beautiful book: “Cauliflower with a difference” by Guillaume Marinette

3 unusual cauliflower recipes that you must try

As cauliflower has relatively little taste of its own, it basically harmonises with any other food and can usually be combined in dishes without any problems. Whether cauliflower soup, curry, puree or casserole: let your imagination run wild when cooking cauliflower! And if you need inspiration: here are three unusual recipes from Marinette’s book:

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Cauliflower and tuna cake

Blumenkohl-Thunfisch-Torte Hearty cauliflower cake © David Japy

Ingredients for 4 people

  • 500 g cauliflower
  • 220 g tuna, natural (tin)
  • 1 garlic clove
  • 200 g regular quark
  • 3 eggs
  • 1 TL Curry powder
  • 1 TL finely chopped coriander
  1. Remove the leaves from the cauliflower. Fill a pot 4 cm high with water. Add the whole cauliflower, cover and cook over medium heat for 12 minutes. (You can also cook it in a suitable container with 130 ml of water in the microwave for 8 minutes instead).
  2. Chop the cauliflower with the tuna in the blender.
  3. Cut the garlic into thin slices. Add to the cauliflower with the quark, eggs, curry and coriander. Mix everything well.

  4. Pour into a greased Auflaufform and bake in the oven at 210 °C for 40-45 minutes.

Preparation time: 10 minutes / cooking time: 12 minutes + 45 minutes

Cauliflower taboulé


Ingredients for 6 people

  • ½ Cucumber
  • 1 onion
  • 2 tomatoes
  • 1 cauliflower
  • 8 mint leaves
  • Juice of 1 lemon
  • 50 ml olive oil
  1. Peel and chop the cucumber. Peel and thinly slice the onion. Dice the tomatoes.
  2. Mix the cauliflower with the mint leaves until it has the consistency of semolina.
  3. Add lemon juice and oil and mix everything thoroughly. Serve well chilled.

Preparation time: 10 minutes

Filled cauliflower muffins

Blumenkohl-Muffins Cauliflower muffins © David Japy

Ingredients for 6 muffins

  • 200 g béchamel sauce
  • 200 g cauliflower
  • 400 g cream
  • 25 g grated Parmesan cheese
  • 35 g grated Emmental cheese
  • 3 eggs
  • 70 g flour
  • 1 TL grated nutmeg
  • Salt and Pfeffer from the mill
  1. Pour the béchamel sauce into 6 wells of an ice cube mould and freeze for at least 2 hours.
  2. Separate the cauliflower florets and cook in boiling salted water for about 20 minutes. Drain, then crush the cauliflower florets in a blender.
  3. Add cream, cheese, eggs, flour and nutmeg and mix. Season with salt and Pfeffer.
  4. Pour the mixture into individual muffin tins or a 6-piece muffin tray, filling each tin only three-quarters full.

    Press a béchamel ice cube into the middle of each muffin so that it is covered with dough.

  5. Bake in the oven at 180 °C for 30 minutes. Enjoy warm or lukewarm.

Preparation time: 10 minutes / cooking time: 20 minutes + 30 minutes / freezing time: 2 hours

Recipe for low-carb muffins

Cauliflower is anything but boring and should land on your plate more often, don’t you think? The healthy ingredients and the versatility in the kitchen speak for themselves. If you find cauliflower too boring as a side dish, try our crazy recipes, such as the cauliflower and tuna cake.