How to Cut Cauliflower

Learn How to Cut Cauliflower into florets using these easy step-by-step directions and instructional photos. After you properly select, store, and cut up a head of this low-carb, high-fiber vegetable, you can use it in your favorite healthy recipes!  

Cutting Cauliflower Into Florets

A head of cauliflower can initially seem a little intimidating to cut up.

Unlike broccoli, this cruciferous vegetable has an incredibly large stem and a bunch of green leaves that need to be discarded.

So how do you properly cut away the parts you don’t need and have perfectly chopped florets?

The process is actually super quick and easy!

And before you know it, you will have TONS of perfectly prepped cauliflower.

You can use it in your favorite Creamy Cauliflower Soup recipe or to make Roasted Cauliflower!

Want to learn how to cut other vegetables? You might enjoy learning How to Cut Butternut Squash and How to Cut Leeks.

How to Select Cauliflower

When purchasing a whole cauliflower head at your grocery store you will want to make sure it is firm with no yellow or brown spots.

The firmness will determine how fresh it is. If it is softening, the vegetable is starting to spoil.

The brown or discolored spots are also an indication that it is decaying.

How to Cut Cauliflower

Cutting and chopping into florets is a quick and easy process. Below you will find the simple steps for how to chop cauliflower:

Remove the Leaves and Stem

Use your hands to pull the light and dark green cauliflower leaves from the base. Chop them on a wooden cutting board with a large chef’s knife if they do not snap off easily.

Cut away the base of the cauliflower and discard it. Cauliflower stems are firm, so take extra care.

Cut Into Small Florets

Chop the head into large florets or break it apart with your fingers. Chop the larger florets into smaller pieces, if needed, for your recipe.

Trim and discard any excess stems.

You should end up with about 3 to 4 cups of cauliflower, or 1 ½ – 2 cups per pound.

How to Cook Cauliflower

Cauliflower is such a versatile vegetable and can be cooked in a variety of ways.

A few of the best ways to cook include:

• Roasted Cauliflower – This brings out the natural sweetness of the vegetable and cuts down the bitterness.
• Boiling – A quick method to soften the vegetable for your favorite Cauliflower Soup or Mashed Cauliflower recipe.
• Sautéed – Cook up some in a skillet with a bit of oil for an easy side dish recipe.
• Steaming – Quickly soften and cook cauliflower to be enjoyed with a bit of oil or butter and a sprinkle of fresh herbs.
• Raw – Yes – you can actually eat it in its raw form. It adds a delightful crunch to a spinach or kale salad.

Meal Prep and Storage

• To Prep-Ahead: You can chop cauliflower several days before you cook it.
• To Store: Keep the entire head of cauliflower loosely wrapped in the crisper drawer of the refrigerator. It can last for up to a week if stored properly. Store cauliflower florets that have been trimmed in an airtight container, or plastic bag, in the refrigerator for up to a week.
• To Freeze: Freeze florets on a large baking sheet. Once frozen, place them in a freezer-safe bag for up to 5-6 months.

What is the nutritional value of cauliflower?

Cauliflower is in the same family of cruciferous vegetables as broccoli and is a nutritional powerhouse. This vitamin-packed vegetable completely debunks the old adage that pale foods have no health benefits. Not only is it loaded with vitamin C and folate, but it is also a great source of dietary fiber and vitamin K. One cup typically contains 5 grams of carbs and 3 grams of fiber equaling a net carb count of only 2 grams per cup. It’s also relatively low calorie, too, since it only contains about 25 calories per cup.

Do you have to wash cauliflower before cooking?

Just like other fruits and vegetables, cauliflower definitely needs to be washed before using it. However, hold off cleaning it until you’re ready to prepare and cook it.

Can I eat cauliflower with brown spots?

While not ideal, you can still eat cauliflower that has some brown spots on it. Simply trim the brown or yellowing spots and discard them before preparing.

Expert Tips and Tricks

• Be picky. Not all fresh cauliflower is created the same. Choose one that doesn’t have brown or black spots or is mushy.
• Follow the steps. Don’t jump ahead! Be sure to remove the leaves and stem first.
• Be patient. Wait to wash the cauliflower until just before you use it.
• Go crazy. This vegetable is so versatile. You can use it in so many ways after you prep it.
• Big or small. Cauliflower can be enjoyed in small pieces or as a whole head after cleaning and cutting.

Best Cauliflower Recipes

This healthy, low-carb vegetable can be the star of a main dish or as a delicious side dish with these favorite cauliflower recipes.

Roasted Garlic Mashed Cauliflower, Garlic & Herb Whole Roasted Cauliflower, Air Fryer Cauliflower, and Roasted Cauliflower are all fantastic options for a well-rounded meal.

Cauliflower Dirty Rice, Cauliflower Rice, and Cauliflower Fried Rice are perfect low-carb alternatives.

And you have to try this Healthy Cauliflower Soup.