10 Best Microwave Cauliflower Recipes To Try Today

I know what you’re thinking: cauliflower is so boring and bland! 

10 Best Microwave Cauliflower Recipes To Try Today featured image

But honestly, that isn’t the case at all. The trick with cauliflower is you need to pair it with the right ingredients that will really add a beautiful flavor to this misunderstood vegetable. 

If you’ve found your way to this article, then you’re probably wondering what the best microwave cauliflower recipes are.

And you’re in luck! We’ve put together a list of 10 recipes you need to try today. So let’s take a look! 

Interested in cooking a quick cauliflower appetizer? Discover how crispy these frozen cauliflower wings in the air fryer turn out!

1. Cheesy Cauliflower

Kicking off this list, we have a classic cheesy cauliflower recipe that is super easy to make. 

Not only does the cheese make the cauliflower a bit tastier, but it’s also universally loved by whoever you’re serving it to.

This recipe really only calls for cauliflower and cheese, and pepper, garlic, and red pepper flakes for seasoning. You can swap out these herbs for whatever suits your tastes though!

If you’re after something quick, this recipe will only take you about 20 minutes to prep and cook.

Sprinkle some breadcrumbs onto the top of this dish before you put it in the microwave, and by the time it’s ready, you’ll find yourself making it again and again. 

You can find the full recipe for this Cheesy Cauliflower here.

2. Cauliflower And Lentil Curry

Cauliflower is a great meat substitute for vegans and vegetarians when it comes to curry, and this cauliflower and lentil curry recipe absolutely proves that it’s true. 

Not only does this curry taste incredible, but it’s also very filling, so you won’t have to worry about anyone going hungry.

All you really need for this recipe is cauliflower florets, curry mix, and coriander leaves for garnish. 

You can enjoy this microwave curry recipe by itself, but if you’d prefer to make a fuller dish, then add in some rice of your choice.

You can quite literally make a whole curry in the microwave with this dish! 

As it’s made primarily in the microwave, this dish will only take you about 15 to 20 minutes to make, so you’ll be enjoying it in absolutely no time at all. 

This dish would pair well with any of our 10 best air fryer Indian recipes if you’re looking to create a meal!

You can find the full recipe for this cauliflower and lentil curry here.

3. Cilantro Lime Cauliflower Rice

This recipe is great for anyone who wants to have rice as the main ingredient.

It’s really healthy, incredibly low in carbs, and keto-friendly, so you can enjoy this recipe completely guilt-free! 

It works best as a side dish, or if you want the cauliflower rice as your main course, add in some meat of your choice to add a bit more depth to the dish. 

You’ll be coating the actual cauliflower rice with lime juice, which really brings out the overall flavor, giving it a citrusy twist.

The cilantro adds another layer to the recipe and works really well with lime and cauliflower. 

Because this cauliflower rice is cooked in the microwave, it won’t take you very long to whip up and cook, so you’ll be enjoying this dish sooner than you think. 

Since cauliflower rice is an easy gluten free option, it also makes a great starting point for GF cooking. Check out our 12 best gluten free air fryer recipes for more inspiration!

You can find the full recipe for this cilantro lime cauliflower rice here.

4. Parmesan Roasted Cauliflower

This parmesan roasted cauliflower is the perfect side dish for your main course.

You’ll be precooking this dish in the microwave before you leave it to roast for another 15 to 20 minutes. 

Once it is time to roast your cauliflower, you’ll be adding mayonnaise, parmesan cheese, and garlic spread and leave it to bake.

The depth of flavor that comes out of this dish once it’s done is absolutely amazing! 

You won’t have to worry about the cauliflower getting mushy with this recipe.

Once it’s ready, it’ll be beautifully crispy on the outside and the right level of tender on the outside. 

You can find the full recipe for this parmesan roasted cauliflower here.

5. Mashed Cauliflower

Everyone’s had mashed potatoes before, but mashed cauliflower isn’t as well known.

It might seem a bit odd when you first look at the recipe, but we promise that once you’ve tried it, you’ll be making it again and again. 

Mashed cauliflower is actually a whole lot healthier than mashed potatoes, so if you want mashed potatoes but you’re trying to watch what you eat, this is the perfect substitute for you. 

And just because it’s healthy, that doesn’t mean that it doesn’t taste great! There’s absolutely nothing bland and tasteless about this dish.

One of the best ways to make this mashed cauliflower taste even better is to pour hot, thick gravy on top. 

As long as you follow the instructions in the recipe, you won’t have to worry about your mashed cauliflower getting soggy either.

Cauliflower usually gets soggy when it retains too much moisture, but this recipe shows you how to avoid that! 

You can find the full recipe for this mashed cauliflower here.

6. Tangy Mustard Cauliflower

This recipe takes cauliflower cheese to the next level with the inclusion of mustard.

It is incredibly tasty and tangy and even if you don’t like cauliflower, you’re sure to have your mind changed after you’ve tried it.

You’ll be steaming the cauliflower until it is nice and tender and then you’ll be adding a mayonnaise and mustard sauce on top to really bring out the flavor.

The cauliflower will soak up the flavors to provide you with a beautiful dish. 

The last step involves adding cheese slices on top and then putting the whole dish in the microwave until the cheese melts.

We promise you, that once you’ve tried this recipe, it will become a staple dish in your home. 

You can find the full recipe for this tangy mustard cauliflower here.

7. Microwave Cauliflower Rice

This cauliflower rice recipe will really change your life! 

To bulk up this dish, you’ll be using vegetables and eggs, which will add a whole new level of flavor to the dish.

On top of tasting beautiful, this recipe is also low in carbs, which might surprise you a bit because it’s rice. 

The reason it’s low in carbs is that it’s not actually rice. The “rice” is actually made of cauliflower, grated down to look like rice.

It might taste a little different from the rice you’re familiar with, but it has the same sort of texture and it tastes absolutely amazing. 

Along with being low in carbs, this recipe is also 100% keto-friendly, so if you’re looking for a dish you can enjoy completely guilt-free, this is the perfect recipe for you. 

If you’re into veggies and rice, you may also want to see the cheesy risotto featured in our best microwave pressure cooker recipes!

You can find the full recipe for this microwave cauliflower rice here.

8. Microwave Cauliflower Cheese

This recipe is different from the cheesy cauliflower recipe we’ve already listed. It’s more like a traditional cauliflower cheese. 

All you need to make this cauliflower cheese sauce is butter, flour, milk, and cheese, and what makes it even better is that it will only take you 5 minutes in total to make! 

This recipe is super simple to make and the results are absolutely heavenly.

This dish is incredibly creamy and cheesy, making it the perfect comfort food to serve on a colder night. 

Once your cauliflower has been microwaved, you just need to pour the sauce on top and then sprinkle some paprika on top to really enjoy the flavors. 

You can find the full recipe for this microwave cauliflower cheese here.

9.  Tandoori Gobhi (Grilled Cauliflower) 

If you love Indian food, then this is a great recipe for you to try.

Not only does it taste authentic, but it’s super easy to make and you won’t have to spend hours in the kitchen preparing it. 

Whether you want an appetizer for your main meal or you just want a mouthwatering snack, this Tandoori Gobhi works well for both.

The longest part of preparing this is when you need to marinate the cauliflower, but it’s totally worth it!

You’ll be using a combination of spices, yogurt, and seasoning that the cauliflower will absorb and retain. 

You can find the full recipe for this Tandoori Gobhi here.

10. Microwave Cauliflower

And of course, this list wouldn’t be complete without a recipe for standard microwave cauliflower.

This is honestly one of the easiest things you’ll ever cook, and because it cooks in the microwave, it will be done in absolutely no time at all. 

When the cauliflower is ready, it will be incredibly tender on the inside, with a slight crisp on the outside.

For some additional interesting and tasty ideas, we compiled a list of the best Dr Oz microwave recipes, so you can arm yourself with additional snacks, sides, and main courses!

You can find the full recipe for this microwave cauliflower here.


We know that cauliflower can feel a bit boring to eat, but we promise that once you’ve tried these recipes, you’ll have a newfound appreciation for the vegetable. 

When you find the right combination of flavors and you keep the cauliflower from getting soggy, it’s impossible not to love it. 

Try some of these recipes out today and see which one is your favorite.

If you have an air fryer, we’ve got your cauliflower covered there as well! See why cauliflower wings made our list of the best Breville air fryer recipes. For a spicy kick, check out the buffalo cauliflower stealing the show in our best Nuwave air fryer recipes.

There is something for everyone on this list, even your children will want to eat them again once they’ve given it a try!

Katie Vine