Use it up · Vegetables

Cauliflower

Have extra cauliflower? Here’s how to choose, store and prep cauliflower, plus 6 family recipes to use it all up, best matches first.

🍽 See the recipes 🧺 Pick a few things you have

🛒 Choosing it

Choose a heavy, creamy-white head with tight florets and fresh green leaves.

Best season: Spring and fall. Timing varies by region.

🧊 Storing it

Fridge: About 5 days
Freezer: 12 months (blanch first)

Keep the fridge at 40°F or below and the freezer at 0°F. Freezer times are for best quality; food kept frozen at 0°F stays safe. When in doubt, throw it out. Times from Rutgers Cooperative Extension.

🔪 Prepping it

Cut into florets and roast until browned, or steam and mash.

📊 Nutrition per 100 g

Cauliflower. 100 g is about 3 1/2 ounces.

Calories	25 kcal	1%
Protein	1.9 g	4%
Total fat	0.3 g	0%
Saturated fat	0.1 g	1%
Total carbohydrate	5.0 g	2%
Dietary fiber	2.0 g	7%
Total sugars	1.9 g
Sodium	30 mg	1%
Calcium	22 mg	2%
Iron	0.4 mg	2%
Potassium	299 mg	6%

% Daily Value for adults (FDA). From USDA FoodData Central 169986 (SR Legacy).

🍽 Recipes that use it up

6 recipes, the ones that use the most cauliflower first.

Plan them into your week in the meal planner, or find recipes for two or three things at once with the “What can I make?” picker.

Storage times and buying tips are general guides from the sources below; follow any date or instructions on the package. Cook meat, poultry, fish and eggs to the USDA safe temperatures in each recipe.