When going sans grains, cauliflower is a great substitute for rice, pizza crust and even “mashed potatoes.” How does one convert this vegetable into these typical carbohydrate heavy foods? Have a look:

Cauli Mashed “Potatoes”


  • 1 head of cauliflower, chopped
  • Himalayan sea salt, to taste
  • Black pepper, to taste
  • 1 cup water
  • 1 tablespoon of gluten free soup stock (or you can use chicken broth inplace of water and the stock. If you use chicken broth, use enough to cover the chopped cauli in the pan).
  • Garlic clove
  • Butter (optional)


Wash and chop the cauliflower in 2 inch pieces. Do not stress over the size.

Boil water and soup paste in a large pot.

Add in the chopped cauliflower once the paste has infused with the water.

Add garlic clove.

Turn the temperature down to medium and let the ingredients cook, stirring occasionally for 25 minutes.

You want the cauliflower to cook long enough to be able to mash it easily with a fork.

Once you reach this point, it’s time to strain the cauliflower.

When cool enough to handle either puree the cauli mix with a stick blender or toss it into a food processor until the consistency you desire.

Top with salt and butter (optional).

Cauli Rice


  • 1 head of cauliflower


Clean and chop a head of cauliflower. Place in a food processor and let the cauliflower churn until it resembles the size of white rice. Remove from food processor and place in a large, hot skillet. Let cauli cook in the skillet for 10 minutes, stirring and keeping covered.

This rice can be made with flavor as well. If you desire, first sauté an onion with coconut oil or butter, and once cooked, add in the cauli and cook as directed. Additionally you can add cilantro and other favorite spices.

Cauli Crust Pizza


  • ½ Large head of cauliflower (or 2+ cups shredded cauliflower)
  • 2 large egg
  • 1 cup finely shredded mixture of mozzarella cheese and parmesan cheese
  • 1 tsp dried oregano
  • ½ tsp dried minced garlic
  • ½ tsp onion powder


  • 1 cup organic marinara sauce from Trader Joe’s
  • Raw mozzarella cheese (Trader Joe’s)
  • Handful of torn basil leaves


Shred your head of cauliflower with a grater or food processor. Process until a large crumb-like consistency. You do not want to puree the cauliflower.

Place ~ 2 cups of the shredded cauliflower into a microwave-safe bowl and microwave for about 8 minutes. Allow cauliflower to cool.

Preheat the oven to 450°F. Lightly spray a pizza pan or baking sheet with cooking spray (coconut oil or butter).

Mix cauliflower crumbles (the amount will be less because of the microwaving) with the eggs, cheese, and spices.

Pour the “dough” onto the pizza pan and shape into a round crust. Lightly spray crust with cooking spray.

Cook crust initially for 20 minutes. Pull out of the oven and top it with desired ingredients.

Place back in the oven and change the oven setting to broil. Continue to broil the pizza until cheese is melted or for about 5 minutes.