Easy Pickled Cauliflower Recipe (Keto Friendly) 🥬

By Ashley Jean February 22, 2024 21 mins read 20 Views

We are continuing our jorney to best, no-sugar fermented recipes! Dive into our keto-friendly Pickled Cauliflower recipe. Are you ready to add some zest to your snack game? Let's start cooking the best pickled cauliflower recipe!

A plate of homemade cauliflower pickles.

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Preparation and cooking overview

Begin by cutting the cauliflower into small, even florets. Then, prepare a flavorful brine by gently heating apple cider vinegar, a blend of spices, and your choice of keto-friendly sweetener. Once ready, immerse the cauliflower florets in the brine and allow them to ferment, letting the flavors meld beautifully. It's a game of 20 minutes of preparation time!

Chef's note

Don't hesitate to experiment with extra ingredients in this quick pickled cauliflower recipe. Consider a hint of cayenne pepper for a spicy kick or a sprinkle of dried oregano for added depth. Try incorporating red onion or cabbage for a splash of color and a distinct taste.

For further creative ideas, explore our extensive collection of side dishes!

Prep Time: 20 minutes
Fermentation Time: 1 day
Total Time: 1 day 20 minutes
Difficulty Level: Easy
Recipe Makes 3 cups

🥬 Ingredients for pickled cauliflower recipe

Here's a list of all the ingredients you'll need to make this homemade pickled cauliflower:

1 medium-head white cauliflower, cut into small florets
3 cloves garlic, peeled
1 cup water
1 cup apple cider vinegar
1 tablespoon pickling salt or sea salt
½ tablespoon whole black peppercorns
1 teaspoon mustard seeds
¼ tablespoon red peppercorns
1 tablespoon keto-friendly sweetener

All the ingredients required to make picked cauliflower are arranged and displayed on the table.

Ingredient substitutions

Sometimes, you might not have every item on hand or prefer a different taste. Here are some suggestions to tweak the original ingredients:

Keto-friendly sweetener: Choose your preferred sweetener. Options include erythritol, stevia, or monk fruit. Adjust to your liking.
Apple cider vinegar: If you don't have apple cider vinegar, any cider or white wine vinegar will do.
Mustard seeds: Replace mustard seeds with turmeric; while it won't replicate the mustard flavor, it'll add a unique taste and vibrant color to the pickling brine.
Red peppercorns: Reduce their quantity or replace them with crushed red pepper flakes for a less intense flavor.

Additional ingredients

Elevate the flavors of your cauliflower pickle with these keto-friendly ingredients:

Fresh dill sprigs: Add three to four fresh dill sprigs before sealing the jar for a herby touch.
Lemon slices: Place a couple of lemon slices at the bottom of the jar for a citrusy twist.
Bay leaves: Tuck one or two bay leaves into your jar to add a subtle, earthy flavor to the pickles.
Sliced jalapeños: If you love heat, add a few slices of jalapeño pepper to spice things up.
Fresh ginger slices: For extra flavor, place some ginger slices in the brine mixture while simmering.
Smoked paprika: Add a dash of smoked paprika to the brine for a smoky twist on your spicy pickled cauliflower.

A plate showcasing pickled cauliflower next to a jar filled with the same pickles.

Kitchen tools required

To make this simple pickled cauliflower recipe, you'll need the following tools:

Measuring spoons and cups
Knife
Cutting board
Saucepan
Wooden spoon
Clean jar with a lid or mason jar

Tool substitutes list

Saucepan: If you don't have a saucepan, simmer your brine in a deep cast-iron skillet.

Homemade cauliflower pickles served on a plate.

How to make Pickled Cauliflower: step-by-step guide

Preparation methods

Fermentation

Preparation steps

Wash the cauliflower under running water.
Take three fresh garlic cloves and peel their skin.

Instruction steps

Cut the cauliflower into small florets.
Combine the sea salt, black peppercorns, red pepper flakes, keto-friendly sweetener, salt, mustard seeds, water, and apple cider vinegar in a saucepan.
Bring the mixture to a gentle simmer over medium heat and stir. When the salt and sweetener completely dissolve, turn off the heat.
Arrange the cauliflower florets and garlic cloves neatly in a clean glass jar or an airtight container. Pour the hot brine over the florets. Make sure they're completely immersed.
Close the jar or container. Let it sit at room temperature for a minimum of 24 hours to allow the cauliflower to marinate and achieve its tangy, crunchy profile.

Pickling salt, red peppercorns, and mustard seeds are in a saucepan on an induction top.

Pouring apple cider vinegar from a cup to a saucepan with salt, red peppercorns and mustard seeds.

The brine with spices simmering in a saucepan on an induction cooktop.

Stirring the brine simmering in a saucepan with a silicone spatula.

Cauliflower florets, empty glass jar and brine with a ladle arranged next to each other.

A glass jar with cauliflower florets ready to be pickled.

Adding the brine into a glass jar with cauliflower florets with a ladle.

A glass jar with cauliflower and brine placed upside down on the kitchen counter.

Pickled cauliflower arranged on a plate alongside a glass jar with same pickles.

Chef's pro tip

Always pick fresh cauliflower that's bright white and feels solid. Avoid ones with bad spots or a weird smell – they might not be fresh. Cut the cauliflower into pieces about the same size when you're getting it ready. This makes sure every piece tastes just as good after pickling.

What to serve with keto pickled cauliflower?

Pickled cauliflower can be a zesty side for many dishes. Here are some top pairings we suggest:

Grilled meats: The pickled cauliflower enhances the flavor profile of grilled meats. You can try it with our Grilled Chicken or Grilled Salmon.
Tacos: Spice up your low-carb Keto Tacos by using pickled cauliflower as a filling. It adds a tangy flavor!
Greek salad: Mix chopped pickled cauliflower with your favorite vegetables in a Greek Salad. Or, for a twist, use the pickle brine as a dressing.
Cheese board: Add the pickle on a Charcuterie Board for a tangy twist.

Keto cauliflower pickles served on a plate.

How to make it healthier?

Here's how you can make this easy pickled cauliflower recipe even healthier:

Reduce the amount of salt in the pickle to keep your salt intake in check.
Opt for organic cauliflower and apple cider vinegar.

Time-saving tips

Save time by buying pre-cut cauliflower florets from your grocery store.

Homemade pickled cauliflowers served on an oblong plate.

Homemade pickled cauliflowers arranged on a plate.

Low-carb pickled cauliflower served on a plate.

What can I prepare ahead of time?

Wash and cut the cauliflower beforehand and get it ready for the pickling.
Clean your glass jar and dry it. Consider sterilizing it by submerging it in hot water for 30 seconds.

Storage instructions

Room temperature: Store the cauliflower pickle in an airtight container at room temperature for two days.
Fridge: After two days, transfer the cauliflower pickles to the fridge. Refrigerator pickled cauliflower remains fresh for weeks, and the flavors will keep getting better.

A focused picture of pickled cauliflowers served on a plate.

Recipe wrap-up conclusion

If you want to add a tasty twist to your meals, try this keto-friendly Pickled Cauliflower recipe. It's great for lunch, dinner, or even a snack. With this recipe, adding cauliflower to your daily meals is fun and flavorful. Once you've made it, show off your creation on Instagram or Facebook. We're excited to see what you've cooked up!

Also try our other keto side recipes for an enticing experience!

Pickled Peppers
Sauerkraut
Keto Asian Green Beans
Keto Cheesy Asparagus
Mexican Cauliflower Rice
Keto Shishito Peppers with Bacon

Frequently asked questions

Yes, cauliflower is keto-friendly. It's low in carbs and high in fiber, making it an excellent choice for a keto diet.

Yes, pickled cauliflower is keto-friendly, especially if you use a keto-approved sweetener in the brine.

Pickled cauliflower can last up to two weeks in the refrigerator if stored in an airtight container.

Apple cider vinegar is a great choice due to its mild flavor and potential health benefits. However, you can also use white vinegar for a sharper taste in this simple pickled cauliflower recipe.

Pickled cauliflower does have some carbs, but the amount is minimal, especially if you're using a keto-friendly sweetener.

📖 Recipe

Pickled Cauliflower

This keto-friendly Pickled Cauliflower recipe offers a delightful blend of crunch and tang, making it a delicious and healthy snack choice.

Course Appetizer

Keyword keto pickle, pickled cauliflower

Prep Time 20

Fermentation Time 1

Total Time 1 20

Servings

Calories 48kcal

Ingredients

1 medium-head white cauliflower cut into small florets
3 cloves garlic peeled
1 cup water
1 cup apple cider vinegar
1 tablespoon pickling salt or sea salt
½ tablespoon whole black peppercorns
1 teaspoon mustard seeds
¼ tablespoon red peppercorns
1 tablespoon keto-friendly sweetener

US Customary - Metric

Instructions

Cut the cauliflower into small florets.
Combine the sea salt, black peppercorns, red pepper flakes, keto-friendly sweetener, salt, mustard seeds, water, and apple cider vinegar in a saucepan.
Bring the mixture to a gentle simmer over medium heat and stir. When the salt and sweetener completely dissolve, turn off the heat.
Arrange the cauliflower florets and garlic cloves neatly in a clean glass jar or an airtight container. Pour the hot brine over the florets. Make sure they're completely immersed.
Close the jar or container. Let it sit at room temperature for a minimum of 24 hours to allow the cauliflower to marinate and achieve its tangy, crunchy profile.

Video

Nutrition

The post Easy Pickled Cauliflower Recipe (Keto Friendly) 🥬 appeared first on Cast Iron Keto.

By: Feyza Kırmacı
Title: Easy Pickled Cauliflower Recipe (Keto Friendly) 🥬
Sourced From: www.castironketo.net/blog/pickled-cauliflower/
Published Date: Thu, 22 Feb 2024 07:17:58 +0000

Frequently Asked Questions

What is a suggested lazy keto diet for beginners?

Starting your keto journey can be exciting, but daunting. It's easy for people to become overwhelmed by the amount of information available online. Here's where the "lazy-keto diet" comes in.

A lazy keto diet does not require you to track every macronutrient. Instead, it focuses on reducing your net carbohydrate intake to between 25-50 grams per day to reach and maintain ketosis. This approach is far less strict than traditional keto diets because you don't have to keep such close tabs on caloric intake or macronutrient ratio.

In simple terms, a lazy ketogenic eating plan allows you to skip tracking macros. Instead, it encourages you to eat whole foods low in carbs that you enjoy most.

Lazy Keto is a great way to get low-carb lifestyle without sacrificing your favorite meals or compromising important nutrients. Lazy Keto is ideal for people starting to lose weight, who do not have the time or knowledge necessary to follow a keto diet.

Are I really going to need a Keto Food List or not?

Is it necessary to have a keto food menu? Probably an important part of your keto journey. The key to reaping the benefits of the ketogenic diet is eating high-fat, low carb foods. You may find it difficult to choose the best fuel for your goals because there are so many recipes and food items that offer different levels of carbohydrate.

This can help you plan your meals more efficiently and give you enough variety. A keto food checklist simplifies the process by giving information about what you should consume and some suggestions on how to prepare them. You can also use it as a reference guide to help you shop at the supermarket or at restaurants.

Additionally, it is important to eat a healthy diet that promotes weight loss. This should include between 12 and 15% protein, 15 to 30% fat, and a maximum of 5% net carbohydrates in order for you to enter the metabolic state known ketosis. This is why it is so important not to just identify desirable meals, but also to select those that offer maximum nutrition and minimal carbs.

A reliable list of keto foods that includes healthy options can be a valuable guide in helping you transition to healthier eating habits and better living. This resource is a great way to get started on your journey towards achieving your lifestyle goals.

Can you eat oatmeal on keto?

It can be difficult to find answers for unanswered questions. And when it comes to finding the right food choices for the keto diet, many still feel overwhelmed and lost. It is particularly true with oatmeal, which contains a lot carbs.

You can still eat oatmeal, but it's possible to make a keto lifestyle out of oatmeal. It all depends upon what kind of oatmeal you purchase and how often you eat.

You need to look at the ingredients, such as nuts, seeds and other low-carb add-ons, that are combined into one deliciously nutritious dish. Pure oatmeal is rich in fibre and protein. However, they do not compromise the keto diet.

Also, be mindful of how many oats you are adding to your daily meal. It's not a good idea to go on a marathon or make too many breakfast bowls. Instead, be mindful of portion sizes and use innovative ingredients like coconut oil, chia seeds, cinnamon powder to maximize flavour.

When done correctly, oatmeal can offer an unusual breakfast option in a Keto diet. Don't let anyone tell your tastebuds that you have to stick to your principles. Proper prepping can yield serious results.

Can you eat Rice on Keto?

Hesitating? Many people are unsure whether or how to incorporate rice into a ketogenic diet. There are two options: yes or no. Depending on which rice you choose, it may fit into your macros but could cause problems with your carefully planned diet.

Rice, a grain-based carbohydrate, is very high in energy per serving. It is important to avoid eating large quantities of wild, white, and brown rice if you are trying limit your intake of calories and carbs. On the other hand, certain varieties, such as cauliflower and broccoli rice, are low in carbohydrates while still providing essential nutrients like vitamin C, fibre, and even protein.

Cauliflower can be used to replace rice in ketosis. It has 3g of net carbs per 1-cup portion. Even though cauliflower is a great substitute, you should still be aware of some important tips before you start to incorporate it into your meals. Make sure to carefully portion out the ingredients and check the package for any extra ingredients. Bake instead of fry to cut calories; use healthy fats like avocado to flavor your food; and ensure adequate hydration throughout your day to avoid bloating due to any starches from rice.

Adding healthy grains such as low-carb alternatives like cauliflower rice may boost essential vitamins & minerals - along with providing an enjoyable texture -- to support a successful ketogenic lifestyle when executed correctly. Is rice okay to eat on keto? Consider the nutritional value of each variety, as well as how much you include with your meals.

Statistics

The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)

External Links

How To

How to tell if the ketogenic diet is working for you

To understand the power and potential benefits of your food, you need to first explore them. With the right diet, you can experience better physical and mental well-being and get your body functioning in a balanced, healthy state.

One possible solution is the ketogenic diet. But how can you tell if it's working or not? As someone considering this eating approach, you need to be able to accurately measure whether or not it's affecting your health and lifestyle.

One way to do that is by tracking your responses after following this diet plan. You can track how much energy your body has throughout the day. For instance, does it feel like your stomach is fuller? Has your digestion improved? Does your sleep quality improve or decrease? Do certain activities increase or decrease discomfort levels?

These are all important things to think about. Take a look at the issues that need attention and make a list. Then track your progress over time to see if any improvements are made. You should also monitor your metabolic levels, such as blood sugar and cholesterol. This will help you to determine whether the ketogenic plan is helping or hindering your progress towards your desired goals.

Last, make sure to check your body composition. Are there any visible changes in fat and/or muscle gain. If you notice slow progress but then steadily increases over time, the ketogenic diet may be helping you in many ways.

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