How to Cut Cauliflower

Learn How to Cut Cauliflower into florets using these easy step-by-step directions and instructional photos.  After you properly select, store, and cut up a head of this low-carb, high-fiber vegetable, you can use it in your favorite healthy recipes!  

Want to learn how to cut other vegetables?  You might enjoy learning How to Cut Butternut Squash and How to Cut Leeks.

Cutting Cauliflower into Florets

A head of cauliflower can initially seem a little intimidating to cut up.

Unlike broccoli, cauliflower has an incredibly large stem and a bunch of green leaves that need to be discarded.

But how do you properly cut away the parts you don’t need and have perfectly chopped florets?

The process is actually super quick and easy!

And before you know it, you will have TONS of perfectly prepped cauliflower.

You can use it in your favorite Creamy Cauliflower Soup recipe or to make Roasted Cauliflower!

Selecting

When purchasing cauliflower at your grocery store you will want to make sure it is firm with no yellow or brown spots.

The firmness will determine how fresh it is.  If it is softening, the vegetable is starting to spoil.

The brown or discolored spots are also an indication that it is decaying.

Can I eat cauliflower with brown spots?

You can still eat cauliflower that has some brown spots on it.

Simply trim the brown or yellowing spots and discard them before preparing.

Storing

Even though this vegetable is quite hardy, it is a bit temperamental when it comes to storage.

Storing a Head of Cauliflower:

Store cauliflower loosely wrapped in the crisper drawer of the refrigerator.  It can last for up to a week if stored properly.

Storing Cut Cauliflower:

Trimmed florets can be stored in an airtight container, or plastic bag, in the refrigerator for up to a week.

Freezing Fresh Cauliflower:

Freeze florets on a large baking sheet.  Once frozen, place them in a freezer-safe bag for up to 5-6 months.

How to Cut

Cutting and chopping into florets is a quick and easy process.

Below you will learn how to chop cauliflower by following the directions and instructional photos.

Step 1: Remove the light and dark green leaves from the base.  Chop them on a wooden cutting board with a sharp chef’s knife if they do not snap off easily.

Step 2: Remove and discard the stem at the base.

Step 3: Chop the head into large florets or break it apart with your fingers.

Step 4: Chop the larger florets into smaller ones, if needed, for your recipe.

Step 5: Trim and discard any excess stems.

You should end up with about 3 to 4 cups of cauliflower, or 1 ½ – 2 cups per pound.

Nutrition

Cauliflower is in the same family of cruciferous vegetables as broccoli and is a nutritional powerhouse.

This vitamin-packed vegetable completely debunks the old addage that pale foods have no health benefits.

Not only is it loaded with vitamin C and folate, but it is also a great source of dietary fiber and Vitamin K.

Recently it has also received a TON of attention in the keto and low-carb worlds due to it’s low-carbohydrate count.

One cup typically contains 5 grams of carbs and 3 grams of fiber equalling a net carb count of only 2 grams per cup.

It’s also relatively low calorie, too, since it only contains about 25 calories per cup.

How to Cook

Cauliflower is such a versatile ingredient and can be cooked in a variety of ways.

A few of the best ways to cook include:

• Roasting – This brings out the natural sweetness of the vegetable and cuts down the bitterness.
• Boiling – A quick method to soften the vegetable for your favorite Cauliflower Soup or Mashed Cauliflower recipe.
• Sautéed – Cook up some in a skillet with a bit of oil for an easy side dish recipe.
• Steaming – Quickly soften and cook cauliflower to be enjoyed with a bit of oil or butter and a sprinkle of fresh herbs.
• Raw – Yes – you can actually eat it in it’s raw form.  It adds a delightful crunch to a spinach or kale salad.

Recipes

This healthy, low-carb vegetable is a healthy ingredient to use as the star of a main dish or as a delicious side dish.

The best cauliflower recipes include:

Roasted Garlic Mashed Cauliflower

Garlic & Herb Whole Roasted Cauliflower

Cauliflower Dirty Rice

Healthy Cauliflower Soup

Buffalo Cauliflower Bites

Roasted Cauliflower

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How to Cut Cauliflower into Florets

Learn How to Cut Cauliflower into florets using these easy step-by-step directions and instructional photos.  After you properly select, store, and cut up a head of cauliflower you can use this low-carb, high-fiber vegetable in your favorite healthy recipes!

Course Dinner, lunch, Side Dish

Cuisine American

Keyword cooking basics, cutting, easy, healthy, how to

Prep Time 10 minutes

Total Time 10 minutes

Servings 4 servings

Calories 25 kcal

London Brazil

Ingredients

• 1 cauliflower head

Instructions

1. Remove the light and dark green leaves from the base of the cauliflower.  Cut them with a chef's knife or pairing knife if they do not snap off easily.
   
2. Cut and discard the stem at the base.
   
3. Chop the head into large florets or break it apart with your fingers.
   
4. Cut the larger florets into smaller florets, if needed, for your recipe.
   
5. Trim and discard any excess stems.
   

6. You should end up with about 3 to 4 cups of cauliflower, or 1 ½ - 2 cups per pound.

Recipe Notes

Select cauliflower that is firm with no brown spots.
Trimmed cauliflower florets can be stored in an airtight container in the refrigerator for up to 1 week.

Nutrition Facts

How to Cut Cauliflower into Florets

Amount Per Serving

Calories 25 Calories from Fat 9

% Daily Value*

Fat 1g2%

Saturated Fat 1g6%

Sodium 30mg1%

Potassium 299mg9%

Carbohydrates 5g2%

Fiber 2g8%

Sugar 2g2%

Protein 2g4%

Vitamin C 48mg58%

Calcium 22mg2%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.