When I was growing up, I would only eat cauliflower if it was smothered in Campbell’s Cheddar Cheese soup. As I continue to hear and read more, I am learning that this beautiful vegetable can actually taste delicious all on its own, without requiring cheese topping! In addition, cauliflower is really good for you…it’s a cruciferous vegetable, like its cousins kale and broccoli. It’s packed with fiber – over 9 grams in every 100 calories – so it’s helpful for your digestive system. And not to get too technical, but research investigating inflammation related health issues have found that vitamin K, and glucosinolates / isothiocyanates in cruciferous vegetables, could provide benefits by reducing inflammation in the body.

Cauliflower is also very versatile, and you can eat it raw (the little florette makes it perfect for dipping – okay I still like it with a little cheese now and then!) or it can be made into hummus, pizza crust, soup or roasted/sauted by itself – there are so many opportunities for fitting cauliflower into your diet. Check out our pinterest page for recipes using cauliflower! Its fairly neutral taste makes it a great option for mixing with different spices to completely change its taste. For example, you can actually turn cauliflower into an anti-inflammatory approved “rice” and depending on the seasonings you choose, you can add an Asian seasoning mix to make it taste like it is coming from your favorite Chinese restaurant, or you can add cinnamon or stevia for a sweeter option.  Whatever way you like cauliflower, it’s certainly not your garden variety “flower”.

Cauliflower RiceHow to make “rice” from cauliflower:

  1. De-stem a head of cauliflower and cut into florettes
  2. Place 6–7 florettes into a food processor and pulse until reaching a rice-like consistency.  Remove the “rice” and repeat with remaining florettes.
  3. Place a medium stockpot on the stove and fill with 4 cups of chicken broth.  Bring broth to a boil. (If you are planning on adding stevia or sweeter spices, use water instead of chicken broth)
  4.  Add “rice” and cook for 1 minute.  Drain “rice” and season to taste.

A few tips for this versatile vegetable:

  • Avoid spotted and “dull” cauliflower
  • Don’t overcook your vegetable, as it will be mushy and not as tasty
  • We are still in cauliflower peak season – best from December through March!

Check out some of our anti-inflammatory recipes on our Pinterest boards:


And now on to today’s recipe for Cauliflower Bagels. What is this world coming to?  Oh right, good health! These chewy, fluffy, crusty bagels are made with cauliflower!  These bagels are low carb, Keto, flourless and gluten-free.  You can eat them for breakfast, as bread for a sandwich or as a snack with some nut butter.

Of course, they won’t be like your standard bagels but they do have a lot of similar qualities such as the firm crispy crust, the bagel itself is chewy and fluffy and everything bagel seasoning gives them a bagel flavor.

And they’re so versatile — just change up the seasoning to have a different flavor every time you make them!

A tip for the crispy crust — do not put the dough in a mold or anything similar; bake these bagels free form.  Allowing them to bake in the open will allow the surface to dry which allows it to form a crispy crust.

Another very important tip is to dry the cauliflower.  Many cauliflower bread recipes do not require you to dry out the cauliflower but you want a less moist batter that is dense and chewy for bagels, therefore you do need to dry the cauliflower first.

To dry the cauliflower, chop it very fine; even finer than the cauliflower rice that you see in most grocery stores. Keeping the cauliflower this small will make it easier to dry and to blend it into dough so you aren’t left with chunks of cauliflower.  It is best to chop the florets in the food processor until they resemble large crumbs.  Then you will need to cook the cauliflower.  This can be done in the microwave or steamed over the stove.  Do not boil it as that will add more moisture to the vegetable.  Once the cauliflower is cool enough to touch, wring it dry with a tea towel.  Once you are done wringing it dry, you should only be left with about 1.5 cups of cauliflower.  If you have too much leftover cauliflower, it is likely not dry enough.  Too much moisture will make the mixture too crumbly.

Cauliflower Bagels

Cauliflower Bagels

These chewy, fluffy, crusty bagels are made with cauliflower!  These bagels are low carb, Keto, flourless and gluten-free.  You can eat them for breakfast, as bread for a sandwich or as a snack with some nut butter.
Course Breakfast, Lunch, Snack
Servings 6 bagels


  • 4 cups finely chopped cooked cauliflower reduced to 1½ cups dried cauliflower
  • ½ cup ground flaxseed meal
  • 16 Almond Nut-Thins crackers finely crushed
  • 2 tsp baking powder
  • 2 cups shredded low mosisture part skim mozarella cheese
  • 4 large eggs
  • everything bagel seasoning or seasoning of your choice


  • Preheat oven to 400°F and line a large baking sheet with parchment paper.
  • In a large bowl, add dried cauliflower, flaxseed meal, Nut-Thins, baking powder, cheese and 3 eggs. Mix until everything is well combined and moist.
  • Pack batter into a ½ cup measuring cup. Be sure to press down and compact the batter to keep it from crumbling. Turn the measuring cup upside down onto prepared baking sheet and shake the cup so the batter slides out, holding it's form. Repeat this step with remaining batter.
  • Use one finger to create a hole in the center of each bagel. Then slowly stretch and widen the hole. Round the edges and top of the bagel with your hands. When you are finished, the bagel should be about the size of a cake donut and the outside should be as smooth as you can get it.
  • Whisk the remaining egg and brush on bagels. Sprinkle generously with everything bagel seasoning.
  • Bake bagels for about 20-22 minutes or until tops are a dark golden brown. When you touch the top of the bagels, they should bounce back rather than collapse in.
  • Store any uneaten bagels in the refrigerator or freezer. Reheat in the oven or toaster oven.


  • If you cannot eat mozzarella cheese, substitute with 2 cups of cottage cheese.
  • These bagels are not as smooth and puffy as regular bagels.  They will only rise a little and be about the size of a donut.
  • Use your favorite spice mix in place of everything bagel seasoning if you want to switch it up!
  • Try these bagels for a snack with nut butter.
Keyword Anti-Inflammatory, Breakfast, Cauliflower, Keto, Sandwich, Snack


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