6 Science-Backed Reasons Nutritionists Want You to Eat More Cauliflower

Once upon a time, cauliflower was considered to be boring and bland. But these days, the vegetable has become a staple in plant-based recipes, thanks to viral food trends and creative cooking methods. What’s more, cauliflower boasts an impressive nutritional profile, making it one of the healthiest foods you can eat. Not convinced? Check out the top cauliflower nutrition benefits, plus how to incorporate the cruciferous vegetable into your diet.

Cauliflower Nutrition 

Here’s how cauliflower can benefit multiple areas of health, according to registered dietitians. 

Cauliflower supports gut health

As a fiber-rich vegetable, cauliflower deserves a spot in a gut-healthy diet. For starters, cauliflower contains both soluble and insoluble fiber, both of which promote top-notch digestion. “Soluble fiber forms a gel-like substance in the gut that feeds beneficial bacteria, while insoluble fiber adds bulk to stool, helping digestion flow more smoothly,” shares Samantha Peterson, MS, RD, registered dietitian and founder of Simply Wellness. “Together, they keep the gut lining strong, regulate bowel movements, and nurture a diverse, resilient microbiome—which is key for everything from mood to metabolism,” notes Peterson. Simply put, “cauliflower feeds the good guys and strengthens your gut’s natural defenses,” Peterson adds.

Cauliflower keeps you full and satisfied

Due to the high fiber content of cauliflower, the vegetable is great for bulking up meals and keeping you satisfied. “Fiber helps slow gastric emptying, meaning food stays in the stomach longer,” explains Marissa (Meshulam) Karp, MS, RD, CDN, a registered dietitian and the founder of MPM Nutrition. “This slower digestion allows nutrients to be released more gradually into the bloodstream, promoting steady energy levels and helping you feel full and satisfied for longer after eating,” Karp continues. 

Cauliflower is packed with antioxidants, reducing the risk of disease

If you want to eat to beat disease, reach for cauliflower. According to Peterson, cauliflower is rich in powerful antioxidants and phytochemicals like glucosinolates, isothiocyanates, and vitamin C. “These antioxidants act like ‘cellular bodyguards,’ helping neutralize free radicals, the unstable molecules that can damage cells and trigger chronic disease,” shares Peterson. Antioxidants also help pump the brakes on chronic inflammation, which “is a major factor in the development of conditions like diabetes, heart disease, and cancer,” says Karp. Therefore, eating cauliflower can lower the risk of these diseases and promote long-term health, she notes. 

Cauliflower supports healthy immune function

When it comes to immune support, cauliflower gets two thumbs up from nutrition experts. “Just one cup of raw cauliflower provides nearly 60 percent of the daily value for vitamin C—a powerful antioxidant that plays a vital role in immune function,” explains Karp. This is worth noting because vitamin C is needed for the production of white blood cells, or the immune cells that fight infection. Plus, it enhances the skin’s barrier, helping protect the body from infection, adds Karp.

Beyond vitamin C, cauliflower offers other immune-boosting nutrients. This includes choline, which supports the integrity of cell membranes, a key factor of healthy immune function, notes Peterson. Cauliflower also contains vitamin K, an essential nutrient for immune and inflammatory response, per Karp.

Cauliflower boasts brain-healthy nutrients

As noted above, cauliflower contains choline. This nutrient “is essential for producing acetylcholine, a neurotransmitter involved in memory, learning, focus, drive, and muscle control,” says Peterson. Cauliflower’s antioxidant glucosinolates “also help reduce neuroinflammation, supporting clearer thinking and healthier cognitive aging,” Peterson adds.

Cauliflower lowers blood pressure and cholesterol, protecting the heart 

The health benefits of cauliflower also extend to the heart. Here’s why: Cauliflower provides potassium, a mineral that regulates blood pressure by relaxing blood vessels, notes Peterson. Meanwhile, the soluble fiber in cauliflower binds to cholesterol in the digestive tract, allowing it to move out of the body via the stool. This naturally lowers LDL (“bad”) cholesterol, helping “reduce the risk of plaque buildup in arteries and improve blood flow,” Peterson explains. Together, these effects lower the risk of high blood pressure and cholesterol, two major risk factors for heart disease.

Side Effects of Cauliflower

Despite the impressive benefits of cauliflower, there are some precautions to keep in mind. The vegetable contains sulfur compounds, which may cause gas and bloating in some people, according to Karp. “It also contains oligosaccharides, a type of carbohydrate known to cause digestive discomfort, especially if you’re not used to them,” she adds. Finally, due to its high-fiber content, eating large amounts of cauliflower can temporarily cause bloating or digestive irritation, Karp shares. With that in mind, it’s important to gradually increase your cauliflower intake, especially if your diet is typically low in fiber.

How to Eat More Cauliflower

Cauliflower can be enjoyed just like other vegetables: raw, roasted, grilled, sautéed, boiled, steamed, microwaved, or pickled. It can also be added to other recipes, such as pasta or soup, or served on its own as a side dish. Cauliflower even works well as an entree, as proven by the popularity of cauliflower steaks and roasted cauliflower heads. What’s more, if you’re looking for an alternative option to rice (or if you’re simply out of grains), blitz the vegetable in a food processor to make cauliflower rice. Serve it like traditional grains, or use it in plant-based burgers, meatballs, stuffed peppers, wraps, burritos, casseroles, salads, or pizza crust. No matter how you prepare it, cauliflower has a mild flavor that becomes somewhat nutty once cooked, so it’s sure to pair well with myriad ingredients and flavors.

Cauliflower Recipes to Try

Now that you know exactly how healthy and versatile cauliflower is, get inspired to eat even more of it courtesy of these cauliflower recipes.

Air-Fried Gochujang-Maple Cauliflower Bites 

Equal parts sweet and spicy, these crispy cauliflower bites will make your taste buds sing. Serve them as an appetizer or side, or pair them with a grain to make it a meal.

Cashew-Cauliflower Soup

Thanks to this vegan cauliflower recipe, enjoying dairy-free cream soups is all too easy. Cauliflower provides gut-friendly fiber, while cashews and beans offer satiating plant-based protein.

Whole Roasted Cauliflower With Grapes and Feta

Turn a cauliflower head into an elegant entree by pairing it with grapes, feta, and lightly pickled shallots. The trick is to boil and roast the cauliflower, which will enhance its tender texture and nutty-sweet flavor.

Cauliflower Piccata

For a plant-based take on a traditional dish, make cauliflower piccata. The recipe uses the vegetable in place of veal or chicken, resulting in a delicious yet light meat-free meal.