Step-by-Step: How to Cut Cauliflower | Baby Foode (2024)

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by Michele Olivier on November 28, 2022

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Cauliflower is a versatile vegetable that not only tastes delicious on its own, but also blends well into many recipes. We’ll show you how to cut cauliflower in 3 easy ways so that you can use it in a variety of nutritious meals for your family.

Medically reviewed and co-written byJamie Johnson, Registered Dietitian Nutritionist (RDN), and Lauren Braaten, Pediatric Occupational Therapist (OT).

How to Cut Cauliflower

Have you ever picked out a perfectly ripe cauliflower from the store with its pretty green leaves, brought it home, set it on your counter, and then felt…slightly intimidated on how to cut it properly? Trust us; you’re not alone. So, let’s go over three easy ways to cut this healthy and versatile veggie (psst, good news – 3 ways is all you need!). Our helpful step-by-step pictorial guide will show you how to quickly cut cauliflower so you can enjoy it roasted, steamed, riced or mashed.

Recommended Tools

• Sharp Knife
• Cutting Board
• Storage Containers

Frequently Asked Questions

How to Pick a Good Cauliflower

Here’s how to select a head of cauliflower that’s ripe and ready to enjoy:

• Color:Look for a creamy white color in cauliflower. Avoid those with a dull yellow color or brown spots. The leaves should look fresh and green.
• Texture:You’ll want the heads to befirm to the touch and tightly closed. Avoid heads that are loose or have crumbly florets.
• Weight:Choose a head of cauliflower that feels heavy for its size.

Benefits of Cauliflower

Typically, white foods don’t have much to offer in the way of vitamins and minerals, but this is not the case with cauliflower. Much like its cousin broccoli, cauliflower has tons of nutrients.

• It provides tons of vitamin C, which is needed for iron absorption and immune support.
• Contains choline, which is essential for brain development and transporting DHA.
• A good source of fiber to help keep you regular.
• High in antioxidants for cancer prevention.

How to Store Cauliflower

• Store fresh cauliflower in a loosely wrapped or perforated plastic bag in the fridge. Cauliflower needs airflow, so don’t seal or knot the bag. If your cauliflower was plastic wrapped from the grocery store, just loosen up the knot.
• A fresh cauliflower head will keep up to 5 days in the fridge.
• Uncooked, cut florets (prepped ahead of time) or cooked florets will both store equally well in the fridge for 3-4 days.
• Frozen cauliflower will stay fresh for 10-12 months in the freezer.

Wash Cauliflower

Before cooking, you’ll want to wash your cauliflower. You can do this before or after cutting it. Fill a sink with cold water and soak the florets for a few minutes. Then, lift the cauliflower out of the water, place it in a colander, and rinse again under more cold water.

How to Cut Cauliflower into Florets

Cauliflower florets are typically the most common way to enjoy this veggie. Cutting cauliflower this way is perfect for roasting, steaming, or cooking and blending into mashed cauliflower ‘potatoes’.

1. Remove as many green leaves from the stem as you can.
2. Cut the cauliflower in half – from the top of the crown through the stem.
3. Lay the cauliflower halves cut side down on the cutting board and cut them in half again. You will now have quarters.
4. With your knife at an angle, cut off the core. Repeat on all cauliflower quarters.
5. Using your hand, pull apart the cauliflower to make florets. If needed, you can use a knife.

How to Cut Cauliflower into Steaks

Cutting cauliflower into steaks is a slightly quicker way to prepare cauliflower and is delicious roasted or grilled.

1. Remove as many green leaves from the stem as you can.
2. Cut the stem off as close to the base as you can.
3. Place the head of the cauliflower on the cutting board, stem side down.
4. Cut the head of the cauliflower in half.
5. Then cut thick 1/2″ slices through the cauliflower. Try to make the slices the same width so the cauliflower steaks cook evenly. I usually get 4-6 steaks from a head of cauliflower.
6. The ends will turn into florets, which are great to cook or keep for a later meal or snack.

How to Rice Cauliflower

Grating cauliflower into ‘rice’ is perfect for adding to soups and casseroles, as well as a base for stir fry or pizza crust.

1. Remove as many green leaves from the stem as you can.
2. Cut the stem off as close to the base as you can.
3. Cut the head of the cauliflower (makes it easier to hold).
4. Using a box grater, grate the cauliflower into small ‘rice’ size pieces.
5. Repeat until you have used up all of the cauliflower.

published on November 28, 2022

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