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Sliced Cauliflower
Vegetables
Nutri-ScoreA

Sliced Cauliflower

Brassica oleracea var. botrytis

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Sliced Cauliflower provides 25 kcal, 1.9g of protein, 4.9g of carbohydrates, and 2g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Sliced cauliflower is a versatile cruciferous vegetable known for its high water content and low calorie count, making it an excellent choice for weight management and overall health.

Also known as:
Cauliflower floretsCauliflower slices
Scientific NameBrassica oleracea var. botrytis
Region of OriginMediterranean region
Popular Comparisons:
Sliced CauliflowerSliced CauliflowerVSAcorn SquashAcorn SquashSliced CauliflowerSliced CauliflowerVSAdria Blue PotatoesAdria Blue PotatoesSliced CauliflowerSliced CauliflowerVSAir PotatoAir PotatoSliced CauliflowerSliced CauliflowerVSGarlicGarlicSliced CauliflowerSliced CauliflowerVSAlexandersAlexandersSliced CauliflowerSliced CauliflowerVSAloe VeraAloe VeraSliced CauliflowerSliced CauliflowerVSArrowheadArrowheadSliced CauliflowerSliced CauliflowerVSArtichokeArtichokeSliced CauliflowerSliced CauliflowerVSArugulaArugulaSliced CauliflowerSliced CauliflowerVSAsh GourdAsh Gourd

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories25 kcal
Water
92.1%
Fiber2g
Total7.1g
Protein
1.9g(27%)
Fats
0.3g(4%)
Carbohydrates
4.9g(69%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C48.2 mg (54%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium299 mg (6%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in antioxidants, sliced cauliflower helps combat oxidative stress and may reduce the risk of chronic diseases.
✓High in fiber, it promotes digestive health and aids in maintaining a healthy weight.
✓Contains compounds that may have anti-inflammatory properties, potentially lowering the risk of certain cancers.
✓A good source of vitamins C and K, which are essential for immune function and bone health.

Possible Risks & Side Effects

!Individuals with thyroid issues should monitor their intake due to goitrogenic properties.
!Excessive consumption may lead to digestive discomfort in sensitive individuals.

How to Prepare & Consume

Best enjoyed steamed or roasted to enhance flavor while preserving nutrients. Can also be eaten raw in salads.

Smart Selection & Storage

How to Select

Choose firm, white heads with tightly packed florets and no brown spots for the best quality.

How to Store

Keep in the refrigerator in a perforated plastic bag to maintain freshness for up to a week.

Myths vs Realities

MythCauliflower is a low-nutrient vegetable.
RealityCauliflower is nutrient-dense, providing essential vitamins and minerals.
MythEating cauliflower can cause bloating for everyone.
RealityWhile some may experience bloating, many can enjoy cauliflower without issues.
MythAll cruciferous vegetables are harmful to thyroid health.
RealityModerate consumption of cruciferous vegetables like cauliflower is safe for most people.

Healthy Recipes

Cauliflower Steak with Chimichurri Sauce

Thick slices of cauliflower are grilled to perfection and topped with a vibrant chimichurri sauce, making for a hearty and healthy dish.

Ingredients
  • 1 large head of cauliflower, sliced into 1-inch steaks
  • 1 cup fresh parsley, chopped
  • 1/4 cup olive oil
  • 2 tablespoons red wine vinegar
  • 3 cloves garlic, minced
  • 1 teaspoon red pepper flakes
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. In a bowl, mix parsley, olive oil, vinegar, garlic, red pepper flakes, salt, and pepper to create the chimichurri sauce.
  3. 3. Brush cauliflower steaks with olive oil, season with salt and pepper, and grill for 5-7 minutes on each side until tender and charred. Serve topped with chimichurri.

Sliced Cauliflower Pizza Crust

A healthy twist on pizza, this cauliflower crust is gluten-free and packed with flavor, perfect for your favorite toppings.

Ingredients
  • 1 head of cauliflower, riced
  • 1/2 cup mozzarella cheese, shredded
  • 1/4 cup almond flour
  • 1 egg
  • 1 teaspoon Italian seasoning
  • Salt to taste
Instructions
  1. 1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
  2. 2. Rice the cauliflower and microwave for 5 minutes, then let cool and squeeze out excess moisture.
  3. 3. Mix riced cauliflower with cheese, almond flour, egg, Italian seasoning, and salt. Shape into a pizza crust on the baking sheet and bake for 15-20 minutes until golden. Add toppings and bake again until cheese is melted.

Cauliflower Tacos with Avocado Cream

These delicious tacos feature roasted cauliflower slices and a creamy avocado sauce, offering a fresh and healthy meal option.

Ingredients
  • 1 head of cauliflower, sliced
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt to taste
  • 8 corn tortillas
  • 1 avocado
  • 1/4 cup Greek yogurt
  • Juice of 1 lime
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. 2. Toss cauliflower slices with olive oil, cumin, paprika, and salt. Roast for 25 minutes until golden.
  3. 3. Blend avocado, Greek yogurt, and lime juice until smooth. Serve roasted cauliflower in tortillas topped with avocado cream.

Cauliflower and Chickpea Salad

A refreshing salad combining sliced cauliflower and chickpeas, tossed with a zesty lemon dressing for a nutritious meal.

Ingredients
  • 1 head of cauliflower, sliced
  • 1 can chickpeas, drained and rinsed
  • 1/4 cup red onion, diced
  • 1/4 cup parsley, chopped
  • Juice of 1 lemon
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Steam cauliflower slices until tender, about 5 minutes, and let cool.
  2. 2. In a large bowl, combine cauliflower, chickpeas, red onion, and parsley.
  3. 3. Whisk together lemon juice, olive oil, salt, and pepper, then pour over the salad and toss to combine.

Sliced Cauliflower Stir-Fry

A quick and colorful stir-fry featuring sliced cauliflower, bell peppers, and snap peas, perfect for a healthy weeknight dinner.

Ingredients
  • 1 head of cauliflower, sliced
  • 1 bell pepper, sliced
  • 1 cup snap peas
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • Sesame seeds for garnish
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat. Add garlic and sauté for 1 minute.
  2. 2. Add sliced cauliflower, bell pepper, and snap peas, stirring frequently for about 5-7 minutes until tender.
  3. 3. Stir in soy sauce and cook for another minute. Serve garnished with sesame seeds.

Spicy Cauliflower Bites

These baked cauliflower bites are coated in a spicy buffalo sauce, offering a healthy snack or appetizer that's full of flavor.

Ingredients
  • 1 head of cauliflower, sliced into bite-sized pieces
  • 1/2 cup whole wheat flour
  • 1/2 cup almond milk
  • 1 cup buffalo sauce
  • 1 teaspoon garlic powder
  • Salt to taste
Instructions
  1. 1. Preheat the oven to 450°F (230°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix flour, almond milk, garlic powder, and salt to create a batter. Dip cauliflower pieces into the batter and place on the baking sheet.
  3. 3. Bake for 20 minutes, then toss with buffalo sauce and bake for an additional 10 minutes until crispy.

Cauliflower Rice Bowl with Grilled Chicken

A nutritious bowl featuring cauliflower rice topped with grilled chicken, avocado, and fresh vegetables for a balanced meal.

Ingredients
  • 1 head of cauliflower, riced
  • 2 chicken breasts
  • 1 avocado, sliced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. Season chicken breasts with salt and pepper and grill until cooked through, about 6-7 minutes per side.
  2. 2. Rice the cauliflower and sauté in a pan for 5-7 minutes until tender. Season with salt and lime juice.
  3. 3. Assemble bowls with cauliflower rice, sliced chicken, avocado, cherry tomatoes, and cilantro.

Cauliflower and Quinoa Stuffed Peppers

Bell peppers are stuffed with a flavorful mixture of cauliflower, quinoa, and spices, making for a healthy and filling dish.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 head of cauliflower, riced
  • 1 cup cooked quinoa
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 1/2 cup shredded cheese (optional)
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, combine riced cauliflower, cooked quinoa, cumin, paprika, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture, top with cheese if desired, and bake for 25-30 minutes until peppers are tender.

Cauliflower Smoothie Bowl

A unique smoothie bowl featuring blended cauliflower for a creamy texture, topped with fruits and nuts for a nutritious breakfast.

Ingredients
  • 1 cup frozen cauliflower florets
  • 1 banana
  • 1/2 cup almond milk
  • 1 tablespoon almond butter
  • Toppings: sliced fruits, nuts, and seeds
Instructions
  1. 1. Blend frozen cauliflower, banana, almond milk, and almond butter until smooth and creamy.
  2. 2. Pour into a bowl and top with your choice of sliced fruits, nuts, and seeds for added texture and flavor.

Cauliflower and Spinach Frittata

A protein-packed frittata featuring sliced cauliflower and spinach, perfect for a healthy breakfast or brunch option.

Ingredients
  • 1 head of cauliflower, sliced
  • 4 eggs
  • 1 cup spinach, chopped
  • 1/4 cup feta cheese, crumbled
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a skillet, heat olive oil and sauté cauliflower slices until tender. Add spinach and cook until wilted.
  3. 3. In a bowl, whisk eggs, salt, and pepper. Pour over the vegetables in the skillet, sprinkle with feta, and bake for 20-25 minutes until set.

Frequently Asked Questions (FAQ)

Is sliced cauliflower low in calories?

Yes, sliced cauliflower contains only about 25 calories per 100 grams, making it a low-calorie food.

Can I eat sliced cauliflower raw?

Absolutely! Sliced cauliflower can be enjoyed raw in salads or as a crunchy snack.

What are the health benefits of cauliflower?

Cauliflower is rich in vitamins, minerals, and antioxidants, supporting immune health and reducing inflammation.

How should I store sliced cauliflower?

Store sliced cauliflower in an airtight container in the refrigerator to maintain freshness for up to a week.

Can sliced cauliflower help with weight loss?

Yes, its high fiber content helps you feel full longer, aiding in weight management.

Is cauliflower a good source of protein?

While not high in protein, sliced cauliflower provides about 1.9 grams of protein per 100 grams.

Does cooking cauliflower reduce its nutrients?

Cooking can reduce some nutrients, but steaming or roasting can preserve most of its vitamins.

Can I freeze sliced cauliflower?

Yes, you can freeze sliced cauliflower; blanch it first to preserve its texture and nutrients.

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Comparisons
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Nutrients
Protein in Sliced Cauliflower Calories in Sliced Cauliflower Vitamin-c in Sliced Cauliflower Magnesium in Sliced Cauliflower
Featured Guides
Health Benefits of Sliced Cauliflower Healthy Recipes with Sliced Cauliflower
Rankings
Vegetables high in vitamin-c Vegetables high in fiber Vegetables low in carbohidratos Vegetables low in índice glucémico