Every product is independently reviewed and selected by our editors. If you buy something through our links, we may earn an affiliate commission at no extra cost to you.
Fridays are all about unwinding, enjoying great food, and celebrating the start of the weekend.
If you’re looking for a satisfying, plant-based way to kick off your Friday evening, you’re in for a treat.
Cauliflower, the versatile and delicious vegetable, is the perfect ingredient to transform your vegan dishes.
Whether you’re craving something roasted, saucy, or spicy, cauliflower can do it all.
In this post, we’ve rounded up over 45 mouthwatering vegan cauliflower recipes that are sure to please everyone at the table.
Let’s dive into a world of flavor with these creative and easy-to-make recipes that will make your Fridays even better.
45+ Delicious Friday Vegan Cauliflower Recipes to Kickstart Your Weekend
With so many delicious vegan cauliflower recipes to choose from, your Fridays will never be the same again.
From savory roasted cauliflower to creamy curries and crispy fritters, these recipes will help you discover new ways to enjoy this nutritious veggie.
Whether you’re cooking for yourself, family, or friends, these dishes are guaranteed to make your Friday night meal a delightful experience.
So, grab a head of cauliflower and get ready to transform your Friday dinner into something spectacular.
Spicy Buffalo Cauliflower Wraps
If you’re craving something flavorful and satisfying for lunch, these Spicy Buffalo Cauliflower Wraps are the perfect keto-friendly option. Packed with bold spices, crunchy textures, and a creamy vegan dressing, these wraps are an ideal low-carb meal to power your Friday afternoon.
Ingredients:
- 1 medium cauliflower head, cut into bite-sized florets
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp cayenne pepper (adjust for spice preference)
- 1/4 cup hot sauce (vegan-friendly)
- 4 large lettuce leaves or low-carb wraps
- 1/2 avocado, sliced
- Vegan ranch dressing for drizzling
Instructions:
- Preheat your oven to 400°F (200°C).
- Toss the cauliflower florets in olive oil, garlic powder, smoked paprika, and cayenne pepper until well coated.
- Spread the florets on a baking sheet lined with parchment paper. Roast for 25-30 minutes, flipping halfway through, until golden and tender.
- Remove from the oven and toss the roasted cauliflower in hot sauce.
- Assemble your wrap with a lettuce leaf or low-carb wrap, a portion of spicy cauliflower, avocado slices, and a drizzle of vegan ranch dressing.
- Wrap tightly and enjoy!
These Spicy Buffalo Cauliflower Wraps are perfect for a satisfying yet light lunch. The spicy cauliflower paired with creamy avocado and ranch dressing creates an explosion of flavors and textures. Perfectly keto and vegan, they’re a delicious way to celebrate the end of the workweek.
Crispy Cauliflower “Rice” Stir-Fry
This Crispy Cauliflower “Rice” Stir-Fry is a quick, nutritious, and low-carb lunch idea that’s perfect for a busy Friday. Packed with fresh veggies, flavorful spices, and a touch of umami, this vegan dish is light yet filling, ensuring you stay energized through the day.
Ingredients:
- 3 cups cauliflower rice
- 1 cup mixed vegetables (e.g., bell peppers, broccoli, snap peas)
- 2 tbsp avocado oil
- 1 tsp grated ginger
- 2 cloves garlic, minced
- 2 tbsp coconut aminos or soy sauce substitute
- 1/2 tsp sesame oil
- 1 tbsp sesame seeds for garnish
- Fresh cilantro for garnish
Instructions:
- Heat avocado oil in a large skillet or wok over medium heat.
- Add grated ginger and minced garlic, sautéing until fragrant.
- Add the mixed vegetables and stir-fry for 4-5 minutes until tender-crisp.
- Stir in the cauliflower rice, cooking for another 3-4 minutes until slightly crispy.
- Drizzle with coconut aminos and sesame oil, mixing well to coat evenly.
- Serve hot, garnished with sesame seeds and fresh cilantro.
This stir-fry is a versatile and flavorful way to enjoy cauliflower rice. The crisp textures, fragrant spices, and light seasoning make it a delightful and healthy lunch choice. It’s a dish you’ll look forward to making every week.
Creamy Cauliflower and Spinach Soup
Warm, creamy, and oh-so-comforting, this Cauliflower and Spinach Soup is a fantastic keto-friendly vegan option for lunch. It’s packed with vitamins, fiber, and healthy fats, making it both nourishing and delicious—a perfect way to reset before the weekend.
Ingredients:
- 1 medium cauliflower, chopped
- 2 cups fresh spinach
- 1 tbsp olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 3 cups vegetable broth
- 1 cup unsweetened coconut milk
- 1/2 tsp nutmeg
- Salt and pepper to taste
Instructions:
- Heat olive oil in a large pot over medium heat. Add onion and garlic, sautéing until softened.
- Add the chopped cauliflower and vegetable broth, bringing to a boil. Reduce heat and simmer for 15 minutes until cauliflower is tender.
- Add fresh spinach and let it wilt in the hot soup.
- Using an immersion blender or regular blender, purée the soup until smooth.
- Stir in coconut milk and nutmeg, seasoning with salt and pepper to taste.
- Serve hot with an optional garnish of chopped parsley or a drizzle of olive oil.
This Creamy Cauliflower and Spinach Soup is a heartwarming and nourishing lunch that feels indulgent while keeping carbs to a minimum. The creamy texture and subtle spice make it a go-to recipe for cozy Fridays. Enjoy it with a side of low-carb crackers for an
Cauliflower Tacos with Avocado Lime Sauce
These Cauliflower Tacos are a fresh, flavorful, and low-carb vegan lunch that’s sure to spice up your Friday. Roasted cauliflower pairs perfectly with the creamy, tangy avocado lime sauce, making each bite a delightful combination of textures and flavors. They’re perfect for those seeking a keto-friendly lunch that doesn’t skimp on taste.
Ingredients:
- 1 medium cauliflower head, cut into florets
- 1 tbsp olive oil
- 1 tsp cumin
- 1 tsp chili powder
- 1/2 tsp smoked paprika
- Salt and pepper to taste
- 4 low-carb tortillas or lettuce wraps
- Fresh cilantro for garnish
Avocado Lime Sauce:
- 1 ripe avocado
- Juice of 1 lime
- 1 tbsp olive oil
- 1/4 tsp garlic powder
- Salt and pepper to taste
Instructions:
- Preheat your oven to 400°F (200°C).
- Toss cauliflower florets with olive oil, cumin, chili powder, smoked paprika, salt, and pepper. Spread them out on a baking sheet.
- Roast the cauliflower for 25-30 minutes until crispy and golden, flipping halfway through.
- While the cauliflower roasts, make the avocado lime sauce by blending avocado, lime juice, olive oil, garlic powder, salt, and pepper in a food processor until smooth.
- Assemble your tacos with roasted cauliflower on low-carb tortillas or lettuce wraps, and drizzle with the avocado lime sauce.
- Garnish with fresh cilantro and serve!
These Cauliflower Tacos with Avocado Lime Sauce offer a fresh twist on taco night. The spicy roasted cauliflower paired with the creamy avocado lime sauce creates an incredible balance of flavors. They’re easy to prepare, satisfying, and packed with nutrients—making them the perfect vegan, keto-friendly lunch.
Cauliflower and Zucchini Fritters
These Cauliflower and Zucchini Fritters are crispy, savory, and filled with nutrients. They are perfect for a Friday lunch that’s both light and filling, and they’re incredibly easy to make. Paired with a simple vegan dip, they make a deliciously crunchy meal that’s keto-
Ingredients:
- 1 small cauliflower, grated or pulsed into rice-sized pieces
- 1 medium zucchini, grated
- 1/4 cup almond flour
- 2 tbsp ground flaxseed (mixed with 4 tbsp water to form a flax egg)
- 1/2 tsp garlic powder
- 1/4 tsp onion powder
- Salt and pepper to taste
- 2 tbsp olive oil for frying
Vegan Yogurt Dip:
- 1/2 cup unsweetened coconut yogurt
- 1 tbsp lemon juice
- 1/2 tsp dill
- Salt and pepper to taste
Instructions:
- Grate the cauliflower and zucchini and squeeze out excess moisture using a clean kitchen towel or paper towel.
- In a large bowl, combine the grated cauliflower, zucchini, almond flour, flax egg, garlic powder, onion powder, salt, and pepper. Mix well to form a batter.
- Heat olive oil in a skillet over medium heat. Spoon the batter into the pan, forming small fritters. Cook for 3-4 minutes per side until golden and crispy.
- In a small bowl, combine coconut yogurt, lemon juice, dill, salt, and pepper to make the dip.
- Serve the fritters hot with the yogurt dip on the side.
These Cauliflower and Zucchini Fritters are crispy on the outside, tender on the inside, and packed with flavor. They’re a light yet filling lunch that’s keto-friendly and easy to make. The vegan yogurt dip adds a creamy touch, making these fritters a delightful Friday treat.
Cauliflower Pizza Crust with Veggie Toppings
This Cauliflower Pizza Crust is a keto-friendly alternative to traditional pizza dough. It’s low in carbs but high in flavor, making it the perfect Friday lunch for anyone craving pizza without the guilt. Topped with your favorite veggies and a drizzle of olive oil, it’s a simple, tasty, and healthy way to enjoy pizza on a low-carb diet.
Ingredients:
- 1 medium cauliflower, grated into rice-sized pieces
- 1/2 cup almond flour
- 1/4 cup vegan mozzarella cheese
- 1 egg (or flax egg for vegan option)
- 1 tsp dried oregano
- 1 tsp garlic powder
- Salt and pepper to taste
- 1 tbsp olive oil for drizzling
Toppings:
- 1/2 cup tomato sauce (sugar-free)
- 1/4 cup sliced bell peppers
- 1/4 cup sliced mushrooms
- 1/4 cup spinach leaves
- Vegan mozzarella (optional)
Instructions:
- Preheat your oven to 425°F (220°C).
- Grate the cauliflower into rice-sized pieces and microwave it in a bowl for 4-5 minutes until softened. Let it cool, then squeeze out the moisture using a clean towel.
- In a large bowl, combine the cauliflower, almond flour, vegan mozzarella, egg, oregano, garlic powder, salt, and pepper. Mix until a dough forms.
- Line a baking sheet with parchment paper and spread the cauliflower dough into a thin, round pizza crust. Bake for 15-20 minutes, until golden and crispy.
- Remove from the oven, spread tomato sauce over the crust, and add your choice of veggie toppings. Return to the oven for another 5-7 minutes to melt the cheese (if using).
- Drizzle with olive oil and serve!
This Cauliflower Pizza Crust is a fantastic low-carb option that lets you enjoy all the flavors of pizza without the guilt. The crust is crispy, savory, and perfectly holds up to a variety of toppings. It’s an excellent choice for a fun, healthy, and satisfying Friday lunch!
Cauliflower and Avocado Salad
This Cauliflower and Avocado Salad is a refreshing, nutrient-packed meal that combines the crunchiness of cauliflower with the creaminess of avocado. It’s an easy-to-make, low-carb, and keto-friendly lunch that’s perfect for a Friday. The tangy lemon dressing ties it all together, creating a vibrant, satisfying dish.
Ingredients:
- 1 small cauliflower, cut into small florets
- 1 ripe avocado, diced
- 1/4 cup red onion, finely chopped
- 1/2 cup cherry tomatoes, halved
- 1/4 cup fresh cilantro, chopped
- 2 tbsp olive oil
- Juice of 1 lemon
- 1 tsp apple cider vinegar
- Salt and pepper to taste
Instructions:
- Steam or blanch the cauliflower florets for 2-3 minutes, just until tender but still firm. Drain and let cool.
- In a large bowl, combine the cauliflower, avocado, red onion, cherry tomatoes, and cilantro.
- In a small bowl, whisk together olive oil, lemon juice, apple cider vinegar, salt, and pepper.
- Pour the dressing over the salad and toss gently to combine.
- Serve chilled or at room temperature, garnished with extra cilantro if desired.
This Cauliflower and Avocado Salad is light, refreshing, and perfect for a low-carb lunch. The combination of textures, from crunchy cauliflower to creamy avocado, creates a harmonious dish that’s as satisfying as it is healthy. It’s the ideal dish to make your Friday meal both flavorful and nourishing.
Cauliflower and Mushroom Stir-Fry
This Cauliflower and Mushroom Stir-Fry is a simple yet flavorful low-carb dish that’s perfect for a quick, keto-friendly lunch. The earthy mushrooms complement the mild cauliflower, while the soy sauce and sesame oil add depth and richness. It’s a light yet filling dish that makes for an easy Friday meal.
Ingredients:
- 2 cups cauliflower florets
- 1 cup mushrooms, sliced
- 1 tbsp sesame oil
- 1 tbsp soy sauce or tamari
- 1 tsp ginger, grated
- 1 tsp garlic, minced
- 1 tbsp green onions, chopped
- 1 tbsp sesame seeds (optional)
Instructions:
- Heat sesame oil in a large skillet or wok over medium heat.
- Add the grated ginger and minced garlic, and sauté until fragrant.
- Add the cauliflower florets and mushrooms to the skillet, stir-frying for 5-7 minutes until the cauliflower is golden and tender, and the mushrooms have softened.
- Drizzle with soy sauce or tamari, and toss to coat.
- Garnish with chopped green onions and sesame seeds before serving.
This Cauliflower and Mushroom Stir-Fry is a quick and delicious dish that offers a wonderful balance of flavors. It’s a great way to enjoy cauliflower without feeling like you’re sacrificing on taste or variety. The sesame oil adds a rich, nutty flavor, while the soy sauce enhances the umami, making it a fantastic low-carb option for a satisfying lunch.
Baked Cauliflower and Broccoli Casserole
This Baked Cauliflower and Broccoli Casserole is a comforting, cheesy, low-carb meal that’s perfect for lunch or dinner. With a creamy, dairy-free sauce and a crunchy topping, this casserole is rich in flavor and texture. It’s a great way to enjoy cauliflower and
Ingredients:
- 1 small cauliflower, cut into florets
- 1 cup broccoli florets
- 1/2 cup unsweetened almond milk
- 1/4 cup nutritional yeast
- 1 tbsp olive oil
- 1/2 tsp garlic powder
- Salt and pepper to taste
- 1/4 cup almond flour (for topping)
- 2 tbsp olive oil (for topping)
Instructions:
- Preheat your oven to 375°F (190°C).
- Steam the cauliflower and broccoli florets until tender, about 5-7 minutes.
- In a blender, combine almond milk, nutritional yeast, olive oil, garlic powder, salt, and pepper. Blend until smooth to create a creamy sauce.
- In a baking dish, layer the cauliflower and broccoli. Pour the creamy sauce over the top, ensuring the vegetables are evenly coated.
- In a small bowl, combine almond flour and olive oil to create a crumbly topping. Sprinkle over the casserole.
- Bake for 20-25 minutes, until the top is golden and crispy.
This Baked Cauliflower and Broccoli Casserole is a rich, comforting, and satisfying dish. The creamy sauce and crispy topping make it feel indulgent, while still being low in carbs. It’s the perfect dish for a Friday lunch that’s both filling and packed with nutrients, offering a cozy meal to kick off the weekend.
Cauliflower and Chickpea Curry
This Cauliflower and Chickpea Curry is a warm, flavorful dish that brings a rich combination of spices, tender cauliflower, and hearty chickpeas. It’s vegan, keto-friendly, and packed with nutrients, making it a perfect Friday lunch. The creamy coconut milk base ties all the flavors together, offering a satisfying and filling meal.
Ingredients:
- 1 medium cauliflower, cut into florets
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 tbsp coconut oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tbsp grated ginger
- 1 tsp turmeric
- 1 tsp cumin
- 1/2 tsp garam masala
- 1/2 tsp chili powder (optional)
- 1 can (14 oz) coconut milk
- 1/2 cup vegetable broth
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions:
- Heat coconut oil in a large pot over medium heat. Add diced onion, garlic, and grated ginger, sautéing for 3-4 minutes until softened.
- Stir in the turmeric, cumin, garam masala, and chili powder (if using), cooking for 1 minute until fragrant.
- Add cauliflower florets and chickpeas to the pot, stirring to coat with the spices.
- Pour in coconut milk and vegetable broth, bringing to a simmer. Cover and cook for 15-20 minutes until the cauliflower is tender.
- Season with salt and pepper to taste.
- Serve hot, garnished with fresh cilantro.
This Cauliflower and Chickpea Curry is a comforting and flavorful dish that’s both filling and nutrient-dense. The combination of spices and creamy coconut milk creates a rich and warming curry, while the cauliflower and chickpeas provide a satisfying texture. It’s an ideal dish for a vegan, keto-friendly lunch that will leave you feeling nourished and content.
Cauliflower Stuffed Bell Peppers
Cauliflower Stuffed Bell Peppers are a creative, low-carb, keto-friendly twist on traditional stuffed peppers. Filled with a savory mixture of cauliflower rice, vegan cheese, and herbs, these peppers make for a satisfying, nutrient-packed lunch that’s easy to make
ngredients:
- 4 large bell peppers (any color)
- 1 small cauliflower, grated into rice-sized pieces
- 1/2 cup vegan cheese (optional)
- 1/4 cup chopped green onions
- 1/2 tsp garlic powder
- 1/2 tsp smoked paprika
- Salt and pepper to taste
- 1 tbsp olive oil
- 1/4 cup tomato sauce
Instructions:
- Preheat your oven to 375°F (190°C).
- Cut the tops off the bell peppers and remove the seeds. Place them in a baking dish.
- In a skillet, heat olive oil over medium heat. Add the grated cauliflower and sauté for 4-5 minutes, until softened.
- Stir in the vegan cheese (if using), green onions, garlic powder, smoked paprika, salt, and pepper, mixing well.
- Stuff the bell peppers with the cauliflower mixture, pressing down to pack them tightly.
- Spoon a bit of tomato sauce over the top of each stuffed pepper.
- Cover with foil and bake for 25-30 minutes until the peppers are tender.
- Serve warm and enjoy!
These Cauliflower Stuffed Bell Peppers are an innovative, low-carb, and keto-friendly lunch option that’s perfect for those looking for a satisfying, veggie-packed meal. The cauliflower rice mixture offers a wonderful texture, while the vegan cheese and tomato sauce add richness and depth. They’re perfect for a Friday lunch or meal prep throughout the week!
Cauliflower “Mac” and Cheese
This Cauliflower “Mac” and Cheese is a creamy, comforting, and keto-friendly alternative to traditional mac and cheese. By replacing pasta with cauliflower, you can enjoy a rich, cheesy dish without the carbs. It’s a great Friday lunch or dinner that’s satisfying and full
Ingredients:
- 1 medium cauliflower, cut into florets
- 1/2 cup unsweetened almond milk
- 1/2 cup vegan cheddar cheese
- 2 tbsp nutritional yeast
- 1 tbsp olive oil
- 1/2 tsp garlic powder
- 1/4 tsp onion powder
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions:
- Steam the cauliflower florets until tender, about 5-7 minutes.
- While the cauliflower is steaming, heat olive oil in a small saucepan over medium heat. Add almond milk, vegan cheddar cheese, nutritional yeast, garlic powder, onion powder, salt, and pepper, stirring until the cheese is melted and the sauce is smooth.
- Once the cauliflower is done, drain any excess water and return it to the pot.
- Pour the cheese sauce over the cauliflower and stir gently to coat.
- Serve hot, garnished with fresh parsley if desired.
This Cauliflower “Mac” and Cheese is a rich and creamy dish that will satisfy your cravings for comfort food, minus the carbs. The cauliflower provides the perfect base for the cheesy sauce, making it a great keto-friendly alternative to traditional mac and cheese. It’s a wonderful Friday lunch or dinner that will leave you feeling cozy and satisfied.
Cauliflower and Spinach Stuffed Mushrooms
These Cauliflower and Spinach Stuffed Mushrooms are a perfect appetizer or light lunch. The mushrooms are filled with a savory mixture of cauliflower rice, spinach, and vegan cheese, making for a delicious, low-carb, keto-friendly dish. It’s a great way to enjoy cauliflower in a fun and satisfying form.
Ingredients:
- 12 large mushroom caps, cleaned and stems removed
- 1 small cauliflower, grated into rice-sized pieces
- 1 cup fresh spinach, chopped
- 1/4 cup vegan cheese (optional)
- 2 tbsp olive oil
- 1/2 tsp garlic powder
- 1/4 tsp onion powder
- Salt and pepper to taste
- 1 tbsp nutritional yeast (optional)
Instructions:
- Preheat your oven to 375°F (190°C).
- Heat olive oil in a skillet over medium heat. Add grated cauliflower and sauté for 5 minutes, until softened.
- Add chopped spinach and cook until wilted, about 2-3 minutes. Season with garlic powder, onion powder, salt, and pepper.
- Stir in vegan cheese and nutritional yeast, if using, until melted and combined.
- Spoon the cauliflower-spinach mixture into the mushroom caps, pressing down to pack them.
- Arrange the stuffed mushrooms on a baking sheet and bake for 20 minutes, until the mushrooms are tender and the filling is golden.
hese Cauliflower and Spinach Stuffed Mushrooms offer a flavorful and satisfying bite, perfect for a light lunch or as a crowd-pleasing appetizer. The cauliflower and spinach filling, paired with the richness of vegan cheese, creates a delicious combination that will keep you feeling satisfied while staying on track with your keto diet.
Cauliflower Noodles with Pesto
Cauliflower Noodles with Pesto is a deliciously low-carb alternative to traditional pasta. This dish features cauliflower “noodles” tossed in a rich and fragrant vegan pesto sauce. It’s a quick, flavorful, and keto-friendly lunch that’s perfect for a Friday when you want something light but satisfying.
Ingredients:
- 1 medium cauliflower, cut into florets
- 1/4 cup pine nuts (or walnuts)
- 1 cup fresh basil leaves
- 1/4 cup nutritional yeast
- 2 cloves garlic
- 1/4 cup olive oil
- Salt and pepper to taste
- 1 tbsp lemon juice
Instructions:
- To make cauliflower noodles, steam the cauliflower florets for 5-7 minutes until tender.
- Once steamed, pulse the cauliflower in a food processor until it resembles noodle-like pieces.
- In a blender or food processor, combine basil, garlic, pine nuts, nutritional yeast, olive oil, lemon juice, salt, and pepper. Blend until smooth to create the pesto sauce.
- Toss the cauliflower noodles with the pesto sauce until evenly coated.
- Serve immediately, garnished with extra pine nuts or basil if desired.
Noodles with Pesto offer a light, flavorful lunch that satisfies your craving for pasta while being low-carb and keto-friendly. The creamy pesto sauce enhances the cauliflower noodles, providing a dish that’s fresh, herby, and filling. It’s an easy, vibrant meal perfect for a Friday lunch or light dinner.
Cauliflower and Lentil Soup
This Cauliflower and Lentil Soup is a hearty, comforting dish that’s perfect for a cozy Friday lunch. Packed with protein-rich lentils, tender cauliflower, and a variety of spices, this vegan and keto-friendly soup is both nourishing and delicious. It’s the perfect way to warm up on a chilly day.
Ingredients:
- 1 medium cauliflower, chopped into florets
- 1 cup dried red or green lentils, rinsed
- 1 onion, diced
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 tsp cumin
- 1/2 tsp turmeric
- 1/4 tsp smoked paprika
- 4 cups vegetable broth
- Salt and pepper to taste
- 1 tbsp olive oil
- Fresh parsley for garnish
Instructions:
- Heat olive oil in a large pot over medium heat. Add diced onion, garlic, and carrot, sautéing until softened, about 5 minutes.
- Stir in cumin, turmeric, and smoked paprika, and cook for 1 minute until fragrant.
- Add lentils, cauliflower florets, and vegetable broth to the pot. Bring to a boil, then reduce the heat and simmer for 25-30 minutes, or until the lentils and cauliflower are tender.
- Season with salt and pepper to taste.
- Serve hot, garnished with fresh parsley.
This Cauliflower and Lentil Soup is a comforting, hearty dish that will leave you feeling full and nourished. The lentils provide protein and fiber, while the cauliflower adds texture and richness to the soup. It’s an ideal choice for a low-carb, vegan lunch that’s both filling and satisfying. Perfect for a cozy Friday meal!
Note: More recipes are coming soon