Smart, satisfying, and nutrient-dense, cauliflower is a must-have in the kitchen for those who prioritize wellness without compromising on flavor. This powerhouse vegetable is rich in fiber, antioxidants, and essential vitamins like C and K, making it ideal for supporting digestion, hormonal balance, and overall health. Its mild flavor and adaptable texture make it the perfect ingredient for guilt-free comfort foods and creative low-carb swaps.

Whether you’re meal-prepping, managing macros, or simply nourishing your body with clean ingredients, these cauliflower recipes by Chef Liana Werner‑Gray are designed to fuel your goals—deliciously.

5 Cauliflower Recipes by Chef Liana Werner‑Gray

Cauliflower “Cheese” Fries

Total time: 50 minutes

Ingredients:

Fries

• 4 large organic potatoes cut into fries
• 1 Tbsp. Celtic sea salt
• 2 Tbsp. Bob’s Red Mill Potato Starch
• 1 Tbsp. olive oil
• 1 tsp. Redmond Real Salt Organic Onion Salt
• 1 tsp. Emperors Kitchen Organic Chopped Garlic

Cauliflower “Cheese”

• 3 cups chopped cauliflower
• 1 cup Unsweetened Milkadamia Macadamia Milk
• 1/4 cup Bragg Premium Nutritional Yeast Seasoning
• 1 Tbsp. lemon juice
• 1 Tbsp. olive oil
• 1/4 tsp. thyme
• 1/2 tsp. Redmond Real Salt Ancient Sea Salt
• 1/4 black pepper
• 1/4 tsp. rosemary
• 1/2 tsp. Vitacost Tapioca Flour
• 1/4 tsp. Bob’s Red Mill Potato Starch
• 1/2 tsp. garlic salt

Instructions:

• Preheat oven to 450 degrees F.
• In a large pot, bring water and salt to a boil. Add potatoes. Reduce heat; simmer 10 minutes.
• Meanwhile, bring a small pot of water to a boil. Cook cauliflower florets 10 to 15 minutes, until soft. Drain.
• In a blender, combine cooked cauliflower and remaining cauliflower-cheese ingredients. Blend on high until creamy and smooth. In a small pot over low heat, simmer the cauliflower cheese to keep warm.
• On a baking tray, arrange potatoes; season with onion salt, garlic, and olive oil. Sprinkle potato starch over fries until well covered, ensuring there are no chunks of potato starch sitting on fries.
• Bake 10 to 15 minutes, until golden brown.
• Serve fries covered in cauliflower cheese.

Cauliflower Gnocchi

Total Time: 45 minutes

Serves: 4

Ingredients:

• 4 cups cauliflower, cut into small pieces
• 1-1/8 cups tapioca flour divided
• 1/4 cup cassava flour
• 1/4 cup Organic Coconut Flour
• 1 tsp. sea salt
• 1 Tbsp. Organic Coconut Oil with Buttery Flavor
• 1 Tbsp. olive oil
• 2 tsp. minced garlic
• 2 Tbsp. fresh parsley diced
• 1 Tbsp. fresh thyme diced

Instructions:

• Boil or steam cauliflower until soft, about 10 minutes; drain. Pat the cauliflower dry, squeezing out excess moisture.
• In a blender, combine cauliflower, 1 cup tapioca flour, cassava flour, coconut flour, and sea salt; process until as smooth as possible. If the dough becomes too sticky and wet, add tapioca one teaspoon at a time.
• On the cutting board, sprinkle the remaining tapioca flour. Roll dough into four ½”-thick ropes. Cut ropes into ½” pieces. Press fork into each piece to make a gnocchi pattern.
• Bring a large pot of water to boil; cook gnocchi about 2 minutes, until they float. Drain.
• In a medium pan over medium heat, combine coconut oil, olive oil, and garlic. Cook gnocchi in a single layer 4 to 6 minutes, flipping halfway through cooking time.
• Sprinkle with fresh parsley and thyme.

Cauliflower Alfredo & Spinach Pasto Lasagna (Gluten-Free)

Total Time: 1 hour

Servings: 4

Ingredients:

Pesto Sauce

• 1 cup fresh basil leaves
• 1/2 cup spinach
• 2 cloves garlic, peeled
• 3 Tbsp. pine nuts
• 1/3 cup nutritional yeast
• 1/3 cup olive oil
• 1/4 tsp. sea salt

Cauliflower Alfredo Sauce

• 1 Tbsp. Nutiva Organic Coconut Oil with Buttery Flavor
• 2 tsp. crushed garlic
• 1 shallot, thinly sliced
• 1 cup Milkadamia Unsweetened Macadamia Milk
• 2 cups vegetable broth
• 3 cups cauliflower florets
• 1/4 cup nutritional yeast
• 1 Tbsp. lemon juice
• 1 Tbsp. olive oil
• 1/4 tsp. thyme
• 1/4 tsp. oregano
• 1/4 tsp. sea salt
• 1/4 tsp. pepper

Lasagna

• 1 pkg. (8 oz.) Explore Cuisine Green Lentil Lasagna Sheets
• Nutritional yeast
• Pine nuts

Instructions:

• Preheat oven to 375 degrees F.
• In a food processor, pulse together pesto ingredients until emulsified.
• In a medium saucepan over medium heat, sauté garlic and shallot in buttery coconut oil until fragrant and golden.
• Stir in milk and vegetable broth. Increase the heat and bring to a low boil.
• In a saucepan, add cauliflower florets. Lower heat to medium, cover, and cook 10 minutes or until cauliflower is soft.
• In a blender, combine the cauliflower mixture and the remaining Alfredo ingredients. Blend on high until creamy and smooth.
• In a square baking dish, spread a layer of Alfredo sauce. Over sauce, layer lasagna sheets, Alfredo sauce, and pesto sauce until lasagna sheets are all used.
• Over the final layer of lasagna sheets, spread pesto sauce; sprinkle additional nutritional yeast and pine nuts on top.
• Bake 40 minutes, until noodles are cooked through.

Whole-Roasted Seasoned Cauliflower

Servings: 4-6

Ingredients:

• 1 head of cauliflower
• 1/4 cup lemon juice
• 2 tsp. lemon zest
• 1/2 cup Nutiva Coconut Oil with Buttery Flavor
• 1 tsp. minced garlic
• 1/2 tsp. ground cumin
• 1/4 tsp. turmeric
• 1/4 tsp. black pepper
• 1 tsp. dill
• 1/4 tsp. Selina’s Celtic Sea Salt
• 3 Tbsp. fresh parsley, diced
• Water

Instructions:

• Preheat oven to 350 degrees F. Fill the baking dish with 1/2” of water and place it on the bottom rack of the oven.
• In a bowl, melt the coconut oil; mix in all remaining ingredients (except cauliflower).
• On a separate baking tray, thoroughly cover the cauliflower in the marinade. Cook for 1 hour and 10 minutes.
• Tip: To brown cauliflower edges, broil for the last 3-5 minutes of cooking.

Cauliflower Cream Lentil Pasta with Chicken & Mushrooms

Total time: 35 minutes

Serves: 4

Ingredients:

• 1 box Explore Cuisine Green Lentil Penne cooked per package instructions
• 1 lb. organic chicken tender strips
• 2 Tbsp. Nutiva Organic Coconut Oil with Buttery Flavor
• 1 tsp. crushed garlic
• 1/4 tsp. Redmond Real Salt Ancient Sea Salt
• 1/4 tsp. black pepper
• 1 cup mushrooms sliced
• 1 cup spinach
• Fresh basil
• Cauliflower cream sauce
• 1 cup Sproud Plant-Based Milk
• 1/4 cup vegetable broth
• 3 cups cauliflower florets
• 1/4 cup nutritional yeast
• 1 Tbsp. lemon juice
• 1 Tbsp. olive oil
• 1/4 tsp. thyme
• 1/4 tsp. oregano
• 1/4 tsp. sea salt
• 1/4 tsp. ground pepper

Instructions:

• In a large pot, boil cauliflower. In a blender, combine cooked cauliflower and remaining cream sauce ingredients. Blend until completely smooth.
• In a frying pan, cook garlic in buttery coconut oil 1 minute. Mix in chicken, salt, and pepper; stir fry until chicken becomes white. Mix in mushrooms and spinach; continue cooking a few more minutes, until mushrooms are soft.
• Stir cream sauce into chicken; combine well. Mix in pasta. Garnish with fresh basil.

About the author:

Liana Werner-Gray is a certified nutritionist, natural food chef, and four-time best-selling author best known for founding The Earth Diet. Originally from Australia and now based in New York City, she turned to natural healing after being diagnosed with a precancerous tumor in her early twenties. Embracing a whole-food, earth-based diet, she documented her journey online, which led to her first book and a global following. Today, Liana empowers others to heal through nutrition and lifestyle changes, blending Indigenous wisdom with modern wellness.

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.