Cauliflower Nachos Chips are a tasty alternative and easy to make. In 30 minutes, this cauliflower nachos recipe comes together with your favorite vegan toppings. After that, you can never eat chips again.
I love cauliflower because it absorbs spices and sauces like a sponge. So, instead of making vegan nachos or tater tot nachos with chips, I decided to use cauliflower as my chips to make cauliflower nachos. This cauliflower nachos recipe is easy to make, and my family has eaten them all, asking for more.
Jump:
This week at Whole Foods, organic cauliflower was $3.00 for 2 heads of cauliflower. Although cauliflower wasn’t on my list, I jumped on sale and bought cauliflower and changed my menu. My family loves nachos and cauliflower makes the perfect base for these delicious cauliflower nachos.
Cauliflower nutrition
Nutritional profile of cauliflower Pretty impressive.
Cauliflower is very low in calories but high in vitamins. Cauliflower contains almost every vitamin and mineral you need.
Here is a summary of the nutrients found in 1 cup or 128 grams of raw cauliflower:
- Calories: 25
- Fiber: 3 grams
- Vitamin C: 77% of the RDI, Vitamin K: 20% of the RDI, Vitamin B6: 11% of the RDI
- Folate: 14% of the RDI
- Pantothenic Acid: 7% of the RDI
- Potassium: 9% of the RDI
- Manganese: 8% of the RDI
- Magnesium: 4% of the RDI
- Phosphorus: 4% of the RDI
Cauliflower wins the nutritional profile over tortilla chips or even homemade tater tots.
Cauliflower Nachos Ingredients
This cauliflower nachos recipe is easy to make and just like any nacho recipe. The difference is the base material; Cauliflower!
- Cauliflower: When cutting the cauliflower into florets, I cut them on the sides so they are flat like chips on the bottom, so the florets lay flat.
- Lentil Taco Meat: I make lentil taco meat using brown lentils. This is an optional ingredient because this cauliflower nachos recipe tastes great without the lentil taco meat. However, lentils provide plenty of protein.
- Green Onion: Green onions, also called scallions, have a mild flavor and are great on top of nachos. This time, though, I used yellow onions because I didn’t have green onions.
- Tomatoes: I like to use grape tomatoes and cut them in half. Grape tomatoes contain less water than other tomatoes.
- Vegan Cheese Sauce: I make vegan nacho cheese with potatoes and carrots.
- Black Beans: Black beans are fleshy and firm. They are high in protein and delicious on top of nachos.
- Taco Seasoning: I bought a package of vegan taco seasoning from Whole Foods or make your own taco seasoning blend.
- Coriander: I call cilantro Mexican parsley. Coriander leaves are wonderful in taste and herb.
- Salsa: I buy fresh salsa at the grocery store, but homemade is also delicious.
- Pico de Gallo: Similar to pico de gallo salsa but chunkier and tastier. This is a great substitution for salsa and is an optional ingredient.
- Guacamole: Guacamole is an optional ingredient. It adds nachos as a garnish.
- Vegan Sour Cream: Vegan sour cream is also an alternative but delicious.
Cauliflower replaces the nachos ingredient
- Although I haven’t tried it, broccoli florets would also work for this recipe.
- Choose any vegan meat, such as walnut taco meat, or skip it altogether.
- Use any type of onion. Red onion is delicious in cauliflower nachos.
- For an extra tangy ingredient, try pickled red onions.
- Cherry tomatoes have the same flavor and water content as grape tomatoes.
- Choose a store-bought vegan cheese sauce or shredded vegan cheese.
- Pinto beans are a great substitution for black beans in this cauliflower nachos recipe.
- If you don’t like cilantro (many claim it tastes like soap), skip the garnish or use parsley or basil instead.
- Use salsa, pico de gallo, guacamole, and vegan sour cream or omit these garnishes.
- Make your own taco seasoning blend by combining: 1 tablespoon chili powder, 1 ½ teaspoons ground cumin, 1 teaspoon sea salt, 1 teaspoon black pepper, ½ teaspoon paprika, ¼ teaspoon garlic powder, ¼ teaspoon onion powder, ¼ teaspoon crushed chili flakes, and ¼ teaspoon dried oregano.
How to Make Cauliflower Nachos
First cut the cauliflower like a cauliflower steak, then cut into cauliflower. As a result, the florets have a flat rather than a round shape, similar to chips.
Then, place the cauliflower florets on a baking sheet lined with a silicone baking mat or parchment paper. I spray the cauliflower florets with water so that the spices adhere. Sprinkle with taco seasoning and bake in a 400-degree oven for 30 minutes.
Meanwhile, prepare the vegan nacho cheese sauce and toppings.
Transfer roasted cauliflower to an oven-safe dish.
Drizzle with the vegan nacho cheese sauce, and start layering the toppings.
Next, repeat with more cauliflower, cheese sauce and toppings. Place the platter in a 350-degree oven for 10 minutes.
Add cilantro, salsa, guacamole and vegan sour cream and serve.
Recipe FAQs
In addition to offering a low-starch option, cauliflower is much more nutrient-packed than a plain white potato or white rice, especially the latter.
Cauliflower is another vegetable that’s low in carbs but also high in vitamins and phytochemicals,” says Bhoy. Add chopped cauliflower to your salad, or roast it in the oven with paprika and garlic powder on top. Riced cauliflower makes a great low-carb replacement for traditional rice.
Cauliflower rice is healthier than rice because it is lower in calories and carbohydrates, a good source of fiber, high in B vitamins, high in vitamin C, high in vitamin K1 and some minerals.
advice
- Cut the cauliflower florets evenly so that they roast evenly in the oven.
- Washing cauliflower and keeping it wet or spraying it with water before seasoning helps the seasoning stick without using oil or cooking spray.
- For a quick cooking option, air fry the cauliflower at 400 degrees for 12 minutes.
- Using a Vitamix or a blender with a heating element, heat the vegan nacho cheese sauce in a separate pan over heat.
- Using a vegetable chopper Reduces the time of cutting vegetables for food preparation.
- If using vegan cheese slices, remember that vegan cheese does not melt unless heated to 400 degrees. That means, instead of returning the oven-safe platter to a 350-degree oven, you’ll have to kick the heat up to 400 degrees.
Next time you’re craving nachos, try cauliflower nachos for a low-carb, healthy option.
The best vegan snack for the whole family
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📖 Recipe
Cauliflower Nachos
Cauliflower Nachos Chips are a tasty alternative and easy to make. In 30 minutes, this cauliflower nachos recipe comes together with your favorite vegan toppings. After that, you can never eat chips again.
instructions
Roasted Cauliflower
Preheat the oven to 400 degrees and prepare a baking sheet with parchment paper or a silicone baking mat.
Cut the cauliflower into steaks and then into the cauliflower so that each floret has a flat base. Make sure the flowers are the same size.
Wash the cauliflower florets and soak or spray with water.
Sprinkle cauliflower florets with taco seasoning.
Cook for 30 minutes. Reduce oven temperature to 350 degrees.
Transfer the cauliflower florets to an oven-safe dish in a single layer.
Pour the vegan cheese sauce over the cauliflower.
Now, add a layer of black beans and spread various vegetable toppings.
Drizzle again with vegan nacho cheese.
Add cauliflower, vegan nacho cheese sauce and another layer of black beans and veggies.
Drizzle over remaining cheese sauce.
Cook an additional 10 minutes to heat through.
Remove cauliflower nachos from oven.
Top with cilantro and other optional toppings such as guacamole, salsa, pico de gallo and vegan sour cream.
Comment
- Cut the cauliflower florets evenly to roast evenly in the oven.
- Washing cauliflower and leaving it wet or spraying it with water before seasoning can allow the seasoning to stick without using oil or cooking spray.
- For faster cooking, air fry the cauliflower at 400 degrees for 12 minutes.
- Using a Vitamix or a blender with a heating element, heat the vegan nacho cheese sauce in a separate pan over heat.
- Using a vegetable chopper Reduces the time of cutting vegetables for food preparation.
- If using vegan cheese slices, remember that vegan cheese does not melt unless heated to 400 degrees. That means, instead of returning the oven-safe platter to a 350-degree oven, you’ll have to kick the heat up to 400 degrees.
nutrition
Worship: 6gCalories: 153kcalSugars: 22gProtein: 4gFat: 1gPolyunsaturated Fats: 1gCholesterol: 0.003mgSodium: 544mgPotassium: 309mgFiber: 6gSugar: 6gVitamin A: 877IUVitamin C: 8mgCalcium: 16mgIron: 2mg
Oh! My name is Kathy, I am a retired high school English teacher and vegan enthusiast and blogger. My entire blog is completely plant-based vegetarian. I truly believe that what we eat and how we live determines our health and the preservation of our planet! 🙂
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