Is Cauliflower Gluten Free? Truth!

Cauliflower is a humble veggie that doesn’t draw much attention. But it’s incredibly versatile. From salads to main courses, from health food to indulgent dishes – it is everywhere! But is cauliflower gluten free and safe for people with gluten intolerance or celiac disease?

How can you enjoy cauliflower without worrying about gluten problems? And how can you ensure that the innocent vegetable doesn’t end up giving you allergic reactions? Keep reading to find out more about this vegetable!     

Is Have Cauliflower Gluten Inside?

Cauliflower is a delicious and healthy vegetable that can be the king of many types of foods. You can put steamed or boiled florets in your salad – or roast them with Tandoori Masala and roast them. They can star in your favorite Chinese recipe’s vegan version – replace boiled rice, pizza dough, and hashbrowns.  

But is cauliflower gluten free? The vegetable is related to cauliflower, cabbage, and brussels sprout – all of which are members of the Brassicaceae or mustard family. The reproduction process of cauliflowers takes place with seeds. But that’s no reason to assume that it is related to gluten grains. 

Mustard itself is not related to wheat, barley, or rye – the three sources of gluten. So cauliflower is safe for you if you have celiac disease or gluten sensitivity. You can enjoy this vegetable in any form without worrying about allergic reactions. 

Just to be on the safe side, though, we would still suggest that you clean the vegetable properly before using it. That’s because there is a chance of cross-contamination, i.e., it can come in direct contact with gluten grains during various phases of farming and processing. 

Don’t forget to be extra-careful while buying cauliflower-based packaged snacks, as these may contain gluten-rich texturizers like flour to make crispy munchies like chips, tater tots, etc. They may also contain other gluten-containing additives. 

The same thing may happen with dishes at restaurants. Fritters, grilled florets, tempura fries, etc., are often coated in flour before cooking. It can also go into Chinese or Italian dishes in the gravy base or the coating or batter for frying. So find out whether such ingredients are used in the recipe.  

What Type of Vegetable is Cauliflower?

The cauliflower is a vegetable that belongs to the Brassica oleracea species. It reproduces annually by seeds. As you already know, the veggie has a head – which is the part that we eat. The white part of the cauliflower head is called the curb, which is the edible part. 

But did you know that the curd may have other colors, too? Besides white, cauliflowers may be of the following colors – 

1. Orange due to beta-carotene
2. Purple due to  anthocyanins
3. Green due to chlorophyll

There are mainly four types of cauliflowers – Asian, Italian, Northern European annuals, and Northwest European biennials. It is available in different parts of the world and is popularly used in various cuisines around the world.  

Gluten Free Vegetables of the Cauliflower Family

You may be surprised to know that many of the vegetables you regularly eat at home are closely related to cauliflower. Some are predictable, of course. But all of them have one thing in common – they are all gluten free! 

1. Broccoli – Don’t infuse it with the light-green broccoflower. The chlorophyll-rich broccoli has nutrients like proteins, lipids, vitamins, and minerals and can replace cauliflower.   
2. Cabbage – The large and leafy cabbage is easier to grow than cauliflower. It is not just a healthy addition to salads, burgers, and coleslaws. You can cook tasty dishes with it.
3. Brussels Sprout – This is a veggie that looks like a tiny cabbage. Brussels sprouts are a great source of vitamins, especially A, K, and C – as well as other minerals and nutrients. 
4. Kale – Everyone loves to put kale in their green smoothies and salads. That’s because it is rich in important nutrients like calcium, copper, manganese, potassium, and vitamins.
5. Bok Choy – This is a popular ingredient in soups, salads, stir-fries, etc., especially in Oriental cuisines. It brings you all the goodness of leafy greens, including lots of fibers. 
6. Arugula – The peppery leaves are a common sight in a bowl or salads. It is loaded with antioxidants, vitamin K, calcium, and other nutrients that are a great addition to your diet.
7. Watercress – Another surprising relative of cauliflower is the watercress, also popularly seen in salad mixes. Watercress’ health benefits include its anti-inflammatory properties.
8. Radish – These crunchy and zesty vegetables are full of minerals like potassium and calcium. They’re also rich in antioxidants and are great for the heart and blood pressure.   

In addition to these common vegetables, there are other vegetables related to cauliflower that you may have heard of. There’s horseradish with lots of antioxidants. Don’t forget wasabi which is a Japanese favorite used in sauces and dips. 

Don’t forget where it all came from – the brown mustard. While it’s not a vegetable, this popular spice can amp up many dishes and is used in different ways all around the world in different cuisines. The list is longer than you think – and they are all gluten free!   

Is Cauliflower Healthy?

Cauliflower is considered one of the healthiest vegetables. It is rich in nutrients like potassium, manganese, magnesium, phosphorus, etc. It also contains vitamins B6, C, and K. The fiber content in cauliflower makes it great for digestion. It is also rich in antioxidants. 

In addition to these benefits, cauliflower is an excellent choice for any kind of nutritious diet. It is not just ideal for a gluten free diet. Cauliflower is ideal for any low-carb or zero-carb diet plan. When you want to go for a paleo diet or a vegan diet, cauliflower is a healthy match for all of them.

Gluten Free Cauliflower Snacks

Cauliflower is not just a great vegetable to be added to your main course. It is also perfect for snacks. When fried or roasted properly, the florets can make deliciously crispy chips with a unique texture. However, to add to the crunch, many brands producing cauliflower snacks add flour to their products. 

One of the most popular brands of gluten free cauliflower chips is Ground Up. It makes different varieties of chips with ground cauliflower to mimic the texture of regular potato chips. It also contains butternut squash and purple carrot to improve the health factor of the snacks.  

Another healthy snack that comes from cauliflowers is the Hippie Snacks Cauliflower Crisps. This high-protein snacking option can be a great addition to charcuterie boards without adding carbs or gluten-grain-based foods or munches. You can try any of their four delicious flavors. 

Low-Carb, Vegan, Gluten Free Cauliflower Chips Recipe

We always suggest that you should cook as much as possible at home if you have gluten intolerance or celiac disease. That way, you don’t have to worry about checking the labels of products. Plus, you can experiment and have fun in your own kitchen. 

Here’s a snack that you will love to cook at home – cauliflower chips! 

Ingredients – 

• Cauliflower florets (separated) – 1 lb
• Olive/avocado oil – 1 tbsp + 1 tbsp
• Sea salt – ½ tsp
• Red chili flakes – ½ tsp
• Fresh ginger – 1 piece of 1” (shredded) 

Instructions – 

1. Start by preheating the oven to 400 degrees. 
2. Meanwhile, wash and separate the cauliflower flowers. 
3. Cut them into small bite-size pieces. 
4. Take a large baking sheet and line it with aluminum foil. 
5. Drizzle 1 tbsp of oil on the foil. 
6. Place the cut florets all over the sheet and drizzle another 1 tbsp of oil on them. 
7. Sprinkle sea salt, chili flakes, and ginger. 
8. Toss gently with your fingers to coat the florets evenly.
9. Spread out the florets all over the lined baking sheet so that they are separated. 
10. Put the tray into the oven and set the florets to roast, stirring now and then.
11. Cook for 20-25 minutes or till the florets turn light brown and crispy with no wilting. 
12. Remove the florets from the oven and place them on a plate lined with tissue paper.

Once done, your chips will not be soft or saggy. You can store them in an air-tight container. To improve your recipe, you can add some other fun spice mixes, like Baharat, Tandoori spice mix, Taco seasoning, etc., instead of just salt, pepper, and ginger. Or, have fun with cheese powder, garlic paste, oregano, etc.    

Gluten Free Cauliflower Pizza Base Recipe

Did you know that you can use cauliflower to make gluten free pizza crust? Don’t be surprised! If you have been staying away from pizza for fear of gluten allergies, you can try this amazing recipe – 

Ingredients – 

• Cauliflower – 1 head (stalk removed)
• Mozzarella cheese (shredded) – ½ cup
• Parmesan cheese (grated) – ¼ cup
• Oregano (dry) – ½ tsp
• Kosher salt – ¼ tsp + ¼ tsp 
• Garlic powder – ¼ tsp
• Egg – 2 (beaten)

Instructions – 

1. Wash the cauliflower head and cut it into small pieces. 
2. Put the pieces in a food processor and pulse them to give them a fine texture. 
3. Take a steamer and line it with cheesecloth. 
4. Put the pulsed cauliflower into it. Sprinkle ¼ tsp salt and mix. 
5. Allow it to sit for a while, and then squeeze the water out. 
6. Then steam the cauliflower and allow it to cool when it’s done. 
7. Let it sit and allow the water to drain. 
8. Transfer the content in the cheesecloth to a bowl. 
9. Add the rest of the ingredients, including ¼ tsp salt. 
10. Combine properly
11. Preheat the oven to 400 degrees. 
12. Take a baking sheet and line it with parchment paper. 
13. Put the cauliflower mixture in the center of the sheet and spread it. 
14. Bake for 20 minutes.  
15. Put the toppings and sauce of your choice and sprinkle with cheese. 
16. Bake for another 10 minutes.   

Your pizza with gluten free keto cauliflower crust is ready. Now, Isn’t that easy?

Final Words

Children may not be great fans of cauliflowers, but they are nutritious. But is cauliflower gluten free? Thankfully, it is – making it an excellent addition to any diet plan, whether you want to avoid gluten, carbohydrates, fats, etc. – unless there has been cross-contamination. 

Though it is inherently free from gluten, cauliflower chips, snacks, and dishes may contain gluten-based texturizers in batters, as well as in the additives. So be careful about them  – or stir up gluten free cauliflower-based meals in your own kitchen!   

FAQ

Is cauliflower vegan?

One of the healthiest vegetables available is cauliflower. It is a great addition to almost any kind of plant-based diet. In other words, it is a vegan food item with great health benefits. Unless it is cooked or served with ingredients that are derived from animals, it is the hero of any vegan dish. 

Is cauliflower hash brown gluten free?

Cauliflower hash brown should ideally be gluten free. If you replace potatoes with cauliflower in the traditional recipe of hash brown, the final item will be gluten free and low-carb because potato hash brown does not contain gluten either  – unless you use wheat flour as a binder in the recipe.