FREE 5-Ingredient Recipe EBook

• Why You Need My Cauliflower Curry Recipe
• Ingredients & Substitutions
• How To Make Cauliflower Curry
• My Recipe Tips
• Serving Ideas
• Cauliflower Curry (30-Min Recipe) Recipe card
• Recipe Reviews

I’ll be honest, Indian is not usually my top choice for food cuisines. But there are a few dishes, namely my coconut curry chicken , that I make again and again. One day I realized I didn’t have any chicken thawed right before dinner, but I did have a head of cauliflower. Enter cauliflower curry . I adjusted the ingredients and method a bit, but for the most part, this is my vegetarian version of the same recipe. And while curried cauliflower doesn’t have as much protein, it’s a lighter, veggie-packed meal I think you’ll love in its own way. Make it with me!

Why You Need My Cauliflower Curry Recipe

• Tender cauliflower in creamy curry sauce – These florets are swimming in a thick, creamy coconut milk sauce spiced with curry powder, turmeric, and cumin. I love the warm aroma this dish brings to my kitchen!
• Light, simple ingredients – No, my version is not traditional (which is called gobi masala ). Instead, I keep it light and use common staples you can find at any grocery store. This dish is also naturally gluten-free and vegan.
• Cooks in one pan – Some recipes cook the cauliflower separately, but my cauliflower curry cooks all in one pan. Always yes to easy.
• Easy dinner in 30 minutes – I love a 30-minute meal ! And this curried cauliflower is particularly easy because half that time is simmering and you don’t have to do anything.

Ingredients & Substitutions

Here I explain the best ingredients for my cauliflower curry recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Cauliflower – I used a whole head and cut it into florets, but precut cauliflower florets work, too.
• Aromatics – Garlic, ginger, and onion. I used a finely diced yellow onion, but you could use a red or white one. I recommend fresh aromatics here, but once I made this cauliflower curry with 1/4 teaspoon of ground ginger (mixed into the sauce instead of sauteing it), and it was still pretty good.
• Olive Oil – To saute the aromatics. You can use avocado oil if you like.
• Sauce Base – Diced tomatoes and canned coconut milk . Feel free to swap in crushed tomatoes if you prefer a smoother texture, or heavy cream instead of coconut milk if you don’t need the dish to be dairy-free.
• Spices – I was on a mission to avoid a long spice list without giving up Indian flavor. Honestly, I found that enough curry powder , salt, and pepper was enough, but it was even better with an extra dash of turmeric and cumin . You can swap some of the curry powder with garam masala if you want a more traditional flavor — and if you’re wondering how you’ll use it again, I always do for butter chicken !
• Garnish – Optional, but I highly recommend finishing your curried cauliflower with fresh cilantro and lime wedges.

How To Make Cauliflower Curry

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Saute the aromatics. In a large cast iron skillet , heat the olive oil over medium heat. Saute the onions until tender. Add the garlic and ginger, and saute until fragrant.
2. Add the diced tomatoes, coconut milk, curry powder, sea salt, and black pepper. If you’re adding the optional extra spices, toss those in as well. Stir and bring to a boil.

1. Cook the cauliflower in curry sauce. Stir in the cauliflower and simmer until tender. Garnish with fresh cilantro leaves and a squeeze of lime juice!

My Recipe Tips

• Use a large skillet with tall sides. There’s a lot of sauce, so a large pan makes it easier to keep everything contained. I recommend a cast iron skillet , as it retains heat well — it thickened my sauce better than using a nonstick pan. If you don’t have a very large pan, use a large pot instead.
• The ideal simmering time can vary. It depends on the size you cut the cauliflower florets, your stove, and your pan. Keep an eye on it to get the texture you want in your cauliflower curry. I recommend tender but with a little bite, or it can turn to mush in the sauce.
• Don’t cover the pan. Simmering not only cooks the vegetables, it also thickens the sauce, and covering reduces this effect. If you find it’s splattering, a splatter screen can be helpful ( I like this set that comes in 3 sizes).
• Adjust the spices to your taste halfway through simmering. This is what I did when testing this cauliflower curry recipe. The flavors develop as it cooks, so doing it at the beginning or end is less ideal.
• Want a roasted flavor? As is, the florets taste a bit like steamed cauliflower , which is usually not my fave but here the sauce brings so much flavor that I don’t mind at all. If you like a roasted flavor, you can roast the cauliflower first and slightly undercook it, while simmering the sauce separately. In the last few minutes, add the roasted cauliflower and simmer for just a couple minutes to finish and absorb the flavors.
• Want more protein? Add a can of chickpeas, or even shredded leftover baked chicken . When I add them, I do it right before simmering, so they absorb the flavors.

Serving Ideas

I served this cauliflower curry with rice for my kids (pictured above), and cauliflower rice for my husband and me. I’ve also really enjoyed it over cubed roasted sweet potatoes .

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 tbsp Olive oil ▢
• 1 small Yellow onion (finely diced) ▢
• 2 cloves Garlic (minced) ▢
• 1 tbsp Fresh ginger (grated) ▢
• 1 14.5-oz can Diced tomatoes ▢
• 1 14-oz can Full fat coconut milk ▢
• 1 1/2 tbsp Curry powder ▢
• 1 tsp Sea salt ▢
• 1/2 tsp Black pepper ▢
• 1/4 tsp Turmeric (optional) ▢
• 1/4 tsp Cumin (optional) ▢
• 1 head Cauliflower (cut into florets; ~24 oz) ▢
• Fresh cilantro (optional, for garnish) ▢
• Lime wedges (optional, for garnish) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large cast iron skillet , heat the olive oil over medium heat. Add the onions and sauté for 5-6 minutes , until tender.
2. Add the garlic and ginger. Sauté for about 1 minute , until fragrant.
3. Add the diced tomatoes, coconut milk, curry powder, sea salt, and black pepper. If you’re using the optional cumin and turmeric, add those as well. Stir and bring to a boil.
4. Add the cauliflower. Simmer for 13-15 minutes , until tender.
5. Serve with fresh cilantro and lime wedges if you like.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to help you avoid a mess with this recipe, get the right texture in your cauliflower and sauce, adjust the flavor, or add more protein if you like.
• Storage: Keep leftovers in an airtight container in the fridge for up to 3-4 days. I always use glass containers anyway, but especially recommend them here, because the spices in this dish will stain plastic.
• Meal prep: This curry actually gets better as the flavors meld! Make it ahead and refrigerate until you’re ready to enjoy.
• Reheat: Warm on the stove over medium-low heat, stirring occasionally, or microwave in intervals.
• Freeze: Cool completely, then freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Cauliflower Curry

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Cauliflower Curry (30-Min Recipe)

My easy cauliflower curry recipe features tender florets in a creamy coconut tomato sauce with warm spices. Ready in 30 minutes!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/cauliflower-curry/

Ingredients

• 2 tbsp Olive oil
• 1 small Yellow onion (finely diced)
• 2 cloves Garlic (minced)
• 1 tbsp Fresh ginger (grated)
• 1 14.5-oz can Diced tomatoes
• 1 14-oz can Full fat coconut milk
• 1 1/2 tbsp Curry powder
• 1 tsp Sea salt
• 1/2 tsp Black pepper
• 1/4 tsp Turmeric (optional)
• 1/4 tsp Cumin (optional)
• 1 head Cauliflower (cut into florets; ~24 oz)
• Fresh cilantro (optional, for garnish)
• Lime wedges (optional, for garnish)

Instructions

1. In a large cast iron skillet , heat the olive oil over medium heat. Add the onions and sauté for 5-6 minutes , until tender.
2. Add the garlic and ginger. Sauté for about 1 minute , until fragrant.
3. Add the diced tomatoes, coconut milk, curry powder, sea salt, and black pepper. If you’re using the optional cumin and turmeric, add those as well. Stir and bring to a boil.
4. Add the cauliflower. Simmer for 13-15 minutes , until tender.
5. Serve with fresh cilantro and lime wedges if you like.

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to help you avoid a mess with this recipe, get the right texture in your cauliflower and sauce, adjust the flavor, or add more protein if you like.
• Storage: Keep leftovers in an airtight container in the fridge for up to 3-4 days. I always use glass containers anyway, but especially recommend them here, because the spices in this dish will stain plastic.
• Meal prep: This curry actually gets better as the flavors meld! Make it ahead and refrigerate until you’re ready to enjoy.
• Reheat: Warm on the stove over medium-low heat, stirring occasionally, or microwave in intervals.
• Freeze: Cool completely, then freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)