High-Protein Cauliflower Recipes: 6 Complete Light Meals With 26–58 g Protein

Cauliflower gives you big, filling portions for few calories, but only about 2 g protein per 100 g. Add chicken, eggs, cottage cheese or lentils and it becomes a light meal with 26–58 g protein. Here are 6 complete recipes with amounts, steps, protein and calories.

All values are calculated from the ingredients, using raw weights unless a recipe says cooked.

Written by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A).

The 6 recipes at a glance

Dish	Protein per serving	kcal	Time
Cauliflower fried rice with chicken	58 g	510	15 min
Cauliflower pizza with chicken	57 g	530	45 min
Cauliflower mac and cheese	39 g	560	30 min
Creamy cauliflower soup	31 g	340	25 min
Roasted cauliflower with feta and lentils	30 g	450	30 min
Cauliflower and chickpea curry (vegetarian)	26 g	390	25 min

1. Cauliflower fried rice with chicken

58 g protein, 510 kcal. Serves 1. 15 minutes.

• 300 g riced cauliflower (fresh or frozen)
• 150 g chicken breast, diced
• 2 eggs
• 80 g frozen peas
• 1 tsp oil, soy sauce

1. Fry the chicken in the oil for 5 minutes until cooked through.
2. Add cauliflower and peas and fry over high heat for 5 minutes, without water.
3. Push to one side, scramble the eggs, mix everything and season with soy sauce.

2. Cauliflower pizza with chicken

57 g protein, 530 kcal per half. Serves 2. 45 minutes.

• 500 g riced cauliflower
• 2 eggs
• 80 g grated cheese
• 100 g passata
• 125 g light mozzarella
• 150 g cooked chicken breast

1. Microwave the cauliflower for 5 minutes, let it cool and squeeze out as much water as you can in a clean tea towel.
2. Mix with eggs and grated cheese, press into a round on baking paper and bake at 220 °C for 20 minutes.
3. Top with passata, mozzarella and chicken and bake for another 10 minutes.

3. Cauliflower mac and cheese

39 g protein, 560 kcal per serving. Serves 2. 30 minutes.

• 120 g dry pasta
• 400 g cauliflower florets
• 300 g cottage cheese
• 100 ml milk (1.5 %)
• 60 g cheddar, grated
• Mustard, pepper

1. Cook pasta and cauliflower together until soft, then drain.
2. Blend cottage cheese, milk and half of the cheddar, and season.
3. Mix everything in a baking dish, top with the remaining cheddar and bake at 200 °C for 10 minutes.

4. Creamy cauliflower soup

31 g protein, 340 kcal per serving. Serves 2. 25 minutes.

• 700 g cauliflower florets
• 1 onion (80 g)
• 1 tsp oil
• 600 ml vegetable stock
• 300 g cottage cheese
• 30 g parmesan

1. Fry the onion in the oil for 3 minutes, then add cauliflower and stock and simmer for 15 minutes.
2. Add cottage cheese and parmesan, blend until smooth and season.

5. Roasted cauliflower with feta and lentils

30 g protein, 450 kcal. Serves 1. 30 minutes. Vegetarian.

• 300 g cauliflower florets
• 150 g cooked lentils
• 60 g feta
• 1 tsp oil, lemon, herbs

1. Toss the cauliflower in the oil and roast at 220 °C for 25 minutes until golden.
2. Mix with warm lentils, crumble the feta on top and finish with lemon and herbs.

6. Cauliflower and chickpea curry

26 g protein, 390 kcal per serving. Serves 2. 25 minutes. Vegetarian.

• 500 g cauliflower florets
• 240 g drained chickpeas
• 100 g fresh spinach
• 400 g canned chopped tomatoes
• 200 g Greek yogurt
• 1 tsp oil, 1 tbsp curry powder

1. Toast the curry powder in the oil for 30 seconds.
2. Add cauliflower, chickpeas and tomatoes and simmer with a lid for 15 minutes.
3. Stir in the spinach and serve with the yogurt.

More light meals

See low-carb high-protein dinners, broccoli recipes and the high-protein fried rice. How much protein do you need? Use the free protein calculator.

Frequently asked questions

How much protein is in cauliflower?

Roughly 2 g per 100 g. It is great for volume, but you need another protein source for a full meal.

Is cauliflower good for weight loss?

It has few calories and plenty of fibre, so you can eat large portions. Weight loss still comes from your overall calorie deficit.

Is frozen cauliflower rice as good as fresh?

Yes, and it saves a lot of time. Fry it in a hot pan without adding water.

Nutrition values are estimates from the ingredients and vary by brand and portion. Always cook meat and eggs thoroughly. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.

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