FREE 5-Ingredient Recipe EBook

• Why You Need My Grilled Cauliflower Recipe
• Ingredients & Substitutions
• How To Grill Cauliflower
• My Recipe Tips
• Storage & Meal Prep
• Serving Ideas
• Grilled Cauliflower Recipe card
• Gratitude Moment
• Recipe Reviews

I’ve grilled cauliflower steaks before, but this time I wanted to try something different. It all started when I realized I had a head of cauliflower to use up right before a family BBQ — and you know I had to experiment. This grilled cauliflower turned out a little too crisp the first time, but after tweaking it a few times, my family loved this easy side dish — and so did our houseguests when I grilled it for them a few weeks later. Make it with me!

Why You Need My Grilled Cauliflower Recipe

• Perfectly tender with charred edges – Grilling cauliflower is different from many other grilling recipes that you can just plop on the grates. If you do that, it takes forever and never seems to get fully tender. So, I developed a simple method to capture that smoky, savory flavor, get irresistible crispy edges, and still give you that tender inside.
• Simple, common ingredients – Other than the vegetable itself, you need just 5 pantry staples, salt, and pepper.
• Quick and easy to make – My grilled cauliflower is much faster than roasted cauliflower , you don’t have to heat up your kitchen, and it takes just 20 minutes start to finish. Think of this as your low-key veggie side for busy summer weeknights — or cookouts when you have too many other things going on!

Ingredients & Substitutions

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

• Cauliflower – Choose a firm, tightly packed head of cauliflower, so it doesn’t fall apart on the grill. See my tips below for cutting the florets.
• Water – Because you’ll need to steam your cauliflower first before grilling. This is key for that perfectly tender inside!
• Olive Oil – For flavor and browning. I use regular olive oil , but extra virgin olive oil or avocado oil also works.
• Lemon Juice – Helps to tenderize the grilled cauliflower. I used just a teaspoon for a hint of zing and to bring out the veggie’s sweetness, but increase to 1 tablespoon if you want it extra lemony. You can also use lime juice.
• Spices – Just my staple garlic powder , paprika , sea salt, and black pepper are all you need. You can also experiment with 1-2 tablespoons of fresh herbs, 1-2 teaspoons of dried herbs (my Italian seasoning mix works great here), or a pinch of crushed red pepper flakes for some heat.

How To Grill Cauliflower

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. Steam the cauliflower. Place the florets in a large bowl with water. Cover with plastic wrap (don’t let it touch the vegetables) and microwave until crisp tender. (You can also steam cauliflower on the stovetop — I just microwave most often because I’m all about easy in the summer.) Drain and pat dry, then return to the bowl.
2. Season and briefly marinate. Drizzle the cauliflower with olive oil and lemon juice, and sprinkle with garlic powder, paprika, salt, and pepper. Mix well and let it sit to marinate. (Don’t worry, just the time it takes to preheat your grill is enough!)

1. Grill until charred on the edges. Place the cauliflower on the grill (or a grill pan ) over direct heat. Cook, turning occasionally, until a little charred on all sides.

My Recipe Tips

• Cut the florets fairly large. Like grilled broccoli , I cut my cauliflower florets on the larger side with a stem (about 2 inches long total) so that they don’t fall through the grates as easily. If you want smaller pieces, I recommend using a grill basket .
• Why do you have to steam it first? I tried grilling cauliflower without this step, and it just doesn’t seem to get tender. You can throw it directly on the grill (for about 10 minutes) if you like it super crisp, but if you want a tender inside, steaming first is your best bet.
• Keep your grill temperature between 350 and 400 degrees F. I find that sometimes this requires fiddling with the knobs a bit throughout the process, but it’s the ideal temp to get those charred edges without burning.

Storage & Meal Prep

• Store: Keep leftovers in an airtight container in the fridge for up to 3-5 days.
• Meal prep: You can refrigerate the florets in the marinade for up to 24 hours. This gives it a deeper flavor and is also a great way to meal prep — just grill it fresh the day-of. I actually did this when I took these pictures, and it was amazing! But if you didn’t plan ahead, a quick 10-minute marinade while the grill preheats still does the trick.
• Reheat: Warm up the cauliflower on the grill again (over indirect heat this time), pop it in the oven at 350 degrees F, or my personal favorite, toss it in the air fryer for 1-2 minutes at 320 degrees F. You can also throw it into my cauliflower casserole , cauliflower salad , or cauliflower soup for a smoky flavor.
• Freeze: You can freeze grilled cauliflower, but it does lose it’s crisp tender texture. If you still want to, it will keep in the freezer for up to 3-6 months. Thaw in the fridge overnight.

Serving Ideas

If you already have the grill fired up, you might as well prep this grilled cauliflower with one of my grilled mains:

• Chicken – My grilled chicken legs and grilled chicken thighs are always a hit! For flavors that just scream summer, try bruschetta chicken or chicken kabobs .
• Burgers – Keep it simple with my beef hamburgers , or mix it up with my zesty turkey burgers or herby salmon burgers .
• Steaks – My tutorial for grilling sirloin steak actually works for almost any cut you’ve got. Whip up a grilled London broil or tri tip if you’re up for something different.
• Other proteins – Try my juicy grilled pork chops or flaky grilled salmon . If you’re feeling fancy, I love grilled lobster tail for that!
• Sauces – When I want a topping for grilled cauliflower, my fave is a drizzle of chimichurri sauce . You can also do this with my lemon butter sauce , pesto sauce (perfect with a sprinkle of pine nuts), or balsamic glaze . Or toss the florets in the same sauce I use for baked buffalo cauliflower !

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 head Cauliflower (cut into medium or large florets) ▢
• 1/4 cup Water ▢
• 1/4 cup Olive oil ▢
• 1 tsp Lemon juice (optional) ▢
• 1 tsp Garlic powder ▢
• 1/2 tsp Paprika ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Instructions

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

1. Place the cauliflower florets in a large bowl with the water. Cover tightly with plastic wrap (make sure the plastic doesn’t touch the cauliflower) and microwave for 4-5 minutes , until tender. Alternatively, you can steam the cauliflower in a steamer on the stovetop instead.
2. Drain the cauliflower, pat dry, and return to the bowl. Drizzle it with olive oil and lemon juice, and season with garlic powder, paprika, salt, and pepper. Mix well. Let the cauliflower sit for 10-15 minutes .
3. Meanwhile, preheat the grill over medium heat for 10 minutes , or a grill pan for 5 minutes .
4. Place the cauliflower on the grill. Grill over direct heat for 2-3 minutes per side, until a little charred on both sides.

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

Nutrition info does not include optional lemon juice.

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.

Grilled Cauliflower

Gratitude Moment

I perfected this grilled cauliflower recipe when we had houseguests in our new house in Florida. (Here’s one of those occasions with my husband and daughter in the background.)

So even though I’m writing this post while being back in Minnesota for the summer, it reminds me how grateful I am for all the visitors we had in Florida during the 6 months since we moved.

When we first left, I was filled with a mishmash of excitement, worry, and pools of tears in my eyes. The revolving door of friends and family coming to visit turned out to be the biggest relief and wonderful surprise — even though we told them they’d better come.

Have you ever had a major move? What was it like?

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.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

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!)

Grilled Cauliflower

My easy method for grilled cauliflower gives it a smoky flavor, charred edges, and perfect tender inside. All with simple pantry ingredients!

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/grilled-cauliflower/

Ingredients

• 1 head Cauliflower (cut into medium or large florets)
• 1/4 cup Water
• 1/4 cup Olive oil
• 1 tsp Lemon juice (optional)
• 1 tsp Garlic powder
• 1/2 tsp Paprika
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper

Instructions

1. Place the cauliflower florets in a large bowl with the water. Cover tightly with plastic wrap (make sure the plastic doesn’t touch the cauliflower) and microwave for 4-5 minutes , until tender. Alternatively, you can steam the cauliflower in a steamer on the stovetop instead.
2. Drain the cauliflower, pat dry, and return to the bowl. Drizzle it with olive oil and lemon juice, and season with garlic powder, paprika, salt, and pepper. Mix well. Let the cauliflower sit for 10-15 minutes .
3. Meanwhile, preheat the grill over medium heat for 10 minutes , or a grill pan for 5 minutes .
4. Place the cauliflower on the grill. Grill over direct heat for 2-3 minutes per side, until a little charred on both sides.

Maya’s Recipe Notes

Serving size: 1 cup

Nutrition info does not include optional lemon juice.

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. :)