Traditional lasagna is filled with delicious cheesy goodness of ricotta cheese, mozzarella cheese, and parmesan cheese. Balanced out with the rich flavors of marinara sauce and noodles, it’s a fan favorite. I find that when I eat traditional lasagna, it sometimes feels too heavy. Our lasagna recipe fits in perfect for those times when you’re craving lasagna, but also wanting something a little lighter.

Here at My Crazy Good Life, I’m always trying to make healthy changes to classic dishes. With our Spaghetti Squash Lasagna recipe, we promise you will love it just as much as traditional lasagna. It’s still filled with the delicious cheesy goodness through cottage cheese, greek yogurt, and mozzarella.

Our secret weapon to a healthier version is spaghetti squash. If you haven’t had a chance to cook with spaghetti squash yet, trust me. Spaghetti squash has a spaghetti noodle like consistency with a slightly sweet flavor. It pairs perfectly in this vegetarian spaghetti squash lasagna recipe with the cheese mixture and marinara sauce.

And, I mean – have you ever eaten lasagna out of an actual spaghetti squash? That’s just one less dish to wash. I call that a win.

Where’s the Recipe?

At My Crazy Good Life, we write our recipes to help all of our readers be empowered and successful in the kitchen. We realize that all of our readers have a variety of levels of confidence when cooking.

Each recipe post is full of detailed ingredient information and recipe instructions, tips and tricks, healthy eating plan points, and nutritional information. If you’re comfortable in the kitchen, you might want to skip the detailed instructions and scroll down to the bottom of the page where you’ll find our easy to print Spaghetti Squash Lasagna recipe.

Ingredients in Spaghetti Squash Lasagna

• Spaghetti Squash: This is the real MVP of the dish. It’s the noodle replacement of the the classic lasagna dish, and we guarantee you won’t miss the noodles in this recipe. When cutting the spaghetti squash in half, you’ll want to be sure to cut the spaghetti squash lengthwise. This will give you bigger squash boats to work with. Need more help with this vegetable? Read this article for how to cook, cut, and eat a spaghetti squash.
• Cauliflower: I love adding cauliflower to recipes because it takes on the flavors of the ingredients served with it. The cauliflower also helps the sauce and cheese fillings bulk up a bit.
• Cottage cheese: We prefer using the 2% fat cottage cheese when making our spaghetti squash lasagna.
• Greek yogurt: Greek yogurt offers a lot of extra protein to this recipe. We prefer to use the 2% fat Greek yogurt.
• Garlic: Is it even considered a lasagna if it doesn’t have the delicious flavors of fresh garlic included? I prefer fresh minced garlic for this recipe.
• Basil: If you have fresh basil on hand, that’d be perfect, however you can also use dried basil for this recipe.
• Oregano: Dried oregano is a classic spice of all things comfort. Often times oregano is found in Italian seasoning, however we opted to use oregano alone for our spaghetti squash lasagna boats.
• Parsley: If you have fresh parsley on hand, great. If not, dried parsley will work perfectly for this. We love recipes that don’t require 3-4 fresh herbs every time you make a recipe.
• Pasta sauce: Look for a spaghetti sauce with no added sugar. You’ll only need a little bit for this recipe, but did you know that you can freeze extra pasta sauce in ice cube trays? It’s perfect to have on hand when you only need a little bit of sauce.
• Spinach: Baby leaf spinach is the size you are looking for in our spaghetti squash lasagna recipe. If you only have regular sized spinach, that will work too.
• Mozzarella: Shredded mozzarella cheese, melted and slightly browned on top of the spaghetti squash. Does it get any better than that?

How to Make Spaghetti Squash Lasagna in Instant Pot

1. Place the trivet inside the inner pot and add 2 cups of water.
2. Cut the spaghetti squash in half lengthwise. Place the spaghetti squash halves flat on the trivet. It’s ok if they’re not completely flat – lean them up against the sides if you have to.
3. Add the cauliflower on top of the spaghetti squash. Close and lock the lid, then turn the steam release handle to Sealing.
4. Press Pressure Cook (high) and cook for 7 minutes.
5. While the spaghetti squash is cooking, combine the cottage cheese, Greek yogurt, garlic, basil, oregano, and parsley in a food processor or blender. Blend on high for 30 seconds or until smooth. Transfer the cheese mixture to a medium bowl.
6. When the squash is done cooking, allow the pressure to release naturally and then remove the squash and cauliflower from the pot.
7. Move the cauliflower to the bowl with the cottage cheese mixture and use a fork to mash and combine it with the other ingredients. Place your spaghetti squash on a baking sheet.
8. Preheat the broiler in your oven on high so you can brown the lasagna boats.
9. Using a fork, hollow out the spaghetti squash strands from the cooked spaghetti squash. Do not discard the spaghetti squash shells.
10. Add the spaghetti squash strands to the bowl with the cauliflower and cottage cheese mixture, then stir until well combined.
11. Spoon one half of the squash mixture into each of the squash shells, then top each with 1 tablespoon of the pasta sauce, a layer of the spinach, and 2 tablespoons of the mozzarella.
12. Place the boats on the baking sheet or baking dish and broil for 1-2 minutes or until the cheese is melted and slightly browned. Don’t walk away from the oven while you have food broiling, as it cooks super quick and you can easily burn it.
13. Serve immediately, and enjoy!

Recipe Tips

• If the spaghetti squash boats (halves) don’t sit flat in the Instant Pot, you may slightly angle them against the sides of the pot.
• A natural release in an Instant Pot simply means to let the sealing valve remain as is and allow the pressure to naturally release. This usually takes about 10 minutes. If your pressure isn’t released by then, you can manually release it.
• The cook time for the squash can differ slightly, depending on the size and age of the squash, so adjust as needed. (A large spaghetti squash will take longer to cook in the Instant Pot). If the squash doesn’t easily scrape out of the shells, place the shells back in the Instant Pot and pressure cook for 3 more minutes with another natural release.)
• Our recipe is for a vegetarian lasagna. If you prefer your spaghetti squash boats with meat, simply cook and add ground turkey or ground beef to the cheese mixture. Please note that all healthy eating plan points will need to be recalculated, and we haven’t tested this version of the recipe.
• If you like a little kick in your lasagna, feel free to add some red pepper flakes.
• Are you meal prepping? Store this recipe in the fridge in an airtight container for up to 6 days or freeze for up to 2 months.
• Reheating: Microwave each thawed serving for 1½ to 2 minutes.

Healthy Eating Plan Points

Weight Watchers

Our Spaghetti Squash Lasagna is 2 2023 Plan Points | 2 Blue Plan Points | 2 Green Plan Points | 2 Purple Plan Points per serving. I used fat free cottage cheese, part skim mozzarella, and Newman’s Own Organic pasta sauce for these points.

21 Day Fix

1/3 red container, 3 green containers, 1/2 blue container per serving.

2B Mindset

This recipe is a perfect lunch or dinner recipe.

Print

Spaghetti Squash Lasagna

This Spaghetti Squash Lasagna recipe is lighter than traditional lasagna. Greek yogurt gives this meal prep recipe a creamy texture and extra protein.

Course Main Course

Cuisine American

Keyword Lasagna, spaghetti squash

Prep Time 10 minutes minutes

Cook Time 7 minutes minutes

Natural Release 10 minutes minutes

Total Time 27 minutes minutes

Servings 2 people

Calories 269kcal

Author Becca Ludlum

Equipment

• 1 Instant Pot 6 qt
• 1 Instant Pot Trivet
• 1 Kitchen Knife

Ingredients

• 2 cups water
• 1 spaghetti squash small
• 1 ½ cups cauliflower chopped
• ¼ cup cottage cheese 2%
• ¼ cup plain Greek yogurt 2%
• 1 ½ tsp minced garlic
• 1 tsp dried basil
• 1 tsp dried oregano
• ½ tsp dried parsley
• ¼ cup pasta sauce no sugar added
• ½ cup baby leaf spinach
• ¼ cup mozzarella shredded

Instructions

• Cut the spaghetti squash in half lengthwise. Add water below trivet in Instant Pot. Place spaghetti squash halves flat on the trivet. 2 cups water, 1 spaghetti squash
• Add the cauliflower on top of the spaghetti squash. 1 ½ cups cauliflower
• Select Pressure Cook (high) and set the cook time for 7 minutes.
• While the spaghetti squash is cooking, combine the cottage cheese, Greek yogurt, garlic, basil, oregano, and parsley in a food processor or blender. Blend on high for 30 seconds or until smooth and creamy. Transfer the cheese mixture to a medium bowl. ¼ cup cottage cheese, ¼ cup plain Greek yogurt, 1 ½ tsp minced garlic, 1 tsp dried basil, 1 tsp dried oregano, ½ tsp dried parsley
• When the cook time for the squash is complete, allow the pressure to release naturally.
• Transfer the cauliflower to the bowl with the cottage cheese mixture and use a fork to mash and combine it with the other ingredients.
• Preheat your oven broiler on high.
• Using a fork, hollow out each spaghetti squash strands from the cooked spaghetti squash. Do not discard the spaghetti squash shells.
• Add the spaghetti squash strands to the bowl with the cauliflower and cottage cheese mixture, then stir until well combined.
• Spoon one half of the mixture into each of the squash shells, then top each with 1 tablespoon of the pasta sauce, a layer of the spinach, and 2 tablespoons of the mozzarella. ¼ cup pasta sauce, ½ cup baby leaf spinach, ¼ cup mozzarella
• Place the boats on a baking sheet or baking dish and broil for 1-2 minutes or until the cheese is melted and slightly browned.
• Serve immediately and enjoy!

Notes

Healthy Eating Plan Points

Weight Watchers

• Our Spaghetti Squash Lasagna is 2 2023 Plan Points | 2 Blue Plan Points | 2 Green Plan Points | 2 Purple Plan Points per serving. I used fat free cottage cheese, part skim mozzarella, and Newman’s Own Organic pasta sauce for these points.

21 Day Fix

• 1/3 red container, 3 green containers, 1/2 blue container per serving.

Nutrition

Calories: 269kcal | Carbohydrates: 43g | Protein: 15g | Fat: 7g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 14mg | Sodium: 483mg | Potassium: 952mg | Fiber: 10g | Sugar: 18g | Vitamin A: 1561IU | Vitamin C: 51mg | Calcium: 300mg | Iron: 3mg

The post Spaghetti Squash Lasagna appeared first on My Crazy Good Life.

This Healthy Cauliflower Fried Rice Recipe is an easy and absolutely delicious weeknight meal. It’s one of my favorite gluten free recipes and it can be cooked in the Instant Pot, slow cooker, or right on the stove top!

I love making this Healthy Cauliflower Rice for my family because it is an easy way to get all the veggies into your diet. My family loves it because they love fried rice, and this healthier version tastes just as good as typical fried rice.

Chicken cauliflower rice is a low carb, keto, healthy meal, and is so easy to adapt to your preferences!

Where’s the recipe?

We have readers of all different cooking abilities that visit My Crazy Good Life. Whether you are new in the kitchen or have been cooking your whole life, we want our recipes to be easy for you to follow.

Because of that, we write our posts with a lot of information. Below you will find ingredient info, detailed cooking instructions, recipe tips, and healthy eating plan calculations. If you’d like to skip past all of that, you can simply scroll down to the bottom of the page where you will find the easy to print Healthy Cauliflower Fried Rice recipe card.

Ingredients in Cauliflower Fried Rice

• Olive oil: I use olive oil in this fried rice recipe but coconut or avocado oil would work well too.
• Garlic: fresh minced garlic is so delicious in this cauliflower fried rice.
• Onion: choose your favorite variety! I usually use red or yellow onion in this healthy fried rice.
• Chicken thighs: cooked chicken is a great source of protein. I used chicken thighs in this fried rice recipe, but you can use chicken breast, or even omit the chicken entirely and add cubed tofu if you’d like.
• Bell peppers: bell peppers are loaded with vitamins and minerals, and are especially high in vitamin C. Choose you favorite color variety of bells, they’re all healthy food.
• Zucchini: zucchini is a mild fruit (yes, fruit) that may offer several health benefits, ranging from improved digestion to a lower risk of heart disease.
• Cauliflower: for this cauliflower fried rice I use fresh cauliflower and cut it into florets. You can use frozen cauliflower or frozen cauliflower rice, but I would cook it separately and then add it at the end.
• Coconut aminos: coconut aminos are a great choice for replacing soy sauce if you have gluten, soy, sugar, or other food allergies found in soy sauce. If you can’t find coconut aminos you can use low sodium soy sauce, or tamari (which is another awesome soy sauce alternative) in this fried rice recipe.
• Lime juice: I love using lime juice in this recipe. It adds a fresh and bright taste that you’ll love!
• Eggs: not only do eggs add great taste and help hold fried rice together, they are also considered a complete source of high quality protein because they contain all nine essential amino acids.
• Green onions (optional): chopped green onions add a nice flavor and pop of color to your fried rice.

How to cook cauliflower rice in the Instant Pot

1. Add the olive oil to the Instant Pot and press the sauté button to heat the oil.
2. Sauté onions and garlic in the Instant Pot for about 1 minute until they start to soften.
3. Add the chicken and let brown for 2-3 minutes.
4. Once the chicken has browned dump in the peppers, zucchini, cauliflower, coconut aminos, and lime juice.
5. Close the lid and turn the pressure valve to sealing. Cook on high pressure using the “manual” or “pressure cook” button for 1 minute. Release the pressure by doing a quick release.
6. Open the lid. Use a fork and break apart the cauliflower into small pieces to make your riced cauliflower rice. If there is a lot of liquid from the cauliflower and zucchini drain some of the liquid. You’ll want to keep about 2 tbsp of liquid for added flavor.
7. Mix in the optional cheese until it is melted. Then push the cauliflower rice to the side and turn the Instant Pot back to sauté mode.
8. In a small bowl whisk the eggs then slowly pour the beaten eggs into the empty side of the Instant Pot to make your scrambled eggs. You can spray your pot with coconut or olive oil first if you need to.
9. Scramble the eggs and then mix together the eggs and cauliflower rice.
10. Serve cauliflower fried rice immediately and top with optional green onions, or store in an airtight container in the refrigerator.

How to cook cauliflower fried rice in the slow cooker

1. Add all the ingredients to your slow cooker except the cheese and eggs.
2. Cover with the lid and cook on high heat for 2-3 hours, low heat for 4-5 hours, or until the chicken is cooked and the cauliflower is tender.
3. Remove the lid and, using a fork, break the cauliflower into pieces to make your cauliflower rice.
4. Mix in the cheese and allow it to melt.
5. In a skillet, cook the scrambled eggs and then mix them with the cauliflower rice in the slow cooker.
6. Serve cauliflower fried rice immediately and top with optional green onions.

Make this cauliflower fried rice on the stove top

1. Heat the oil in high heat in a large skillet.
2. In your hot pan, sauté the garlic and onions for 1-2 minutes until they start to soften.
3. Add the chicken, zucchini, and bell peppers. Let them sauté for 1-2 minutes.
4. Turn the stove to medium heat. Add the cauliflower, lime juice, and aminos to the skillet.
5. Cover the skillet and allow the cauliflower to cook for 10 minutes or until it is tender and broken easily with a fork.
6. Use a fork to break up the cauliflower to make your cauliflower rice.
7. Mix in the cheese until it is melted. Then push the cauliflower rice to the side.
8. In a small bowl whisk the eggs then slowly pour the whisked eggs into the empty side of the skillet to cook.
9. Scramble the eggs and then mix together the eggs and cauliflower fried rice. Serve fried rice immediately and top with optional chopped green onions.

Recipe tips

• Cutting a head of raw cauliflower can be intimidating. If you’d like some pointers on how to get your cauliflower ready to make cauliflower fried rice, you can find tips here.
• I love making this cauliflower fried rice for meal prep. Just cook as directed above and store in an airtight container in the fridge for 3 – 5 days.
• I don’t recommend freezing this because you will end up with mushy fried rice. If you are cooking for one and really feel like you won’t be able to use this up before it would go bad, I’d recommend cutting the recipe in half.
• If you choose to cut the recipe in half, just take half the amount of ingredients and cook as described for your chosen method. It’s not necessary to alter the cooking times, everything will come out just fine.
• One of the reasons I love this cauliflower fried rice is because it is so versatile! Sub fresh broccoli for the zucchini, or add in frozen peas. Craving the nutty aroma of toasted sesame oil? Splash a tiny bit of toasted sesame oil to your cauliflower fried rice when it’s done cooking. If you like a little heat, sprinkle on some red pepper flakes at the end.
• Don’t forget to adjust your containers or points if you make any changes to this cauliflower fried rice recipe.

Healthy Eating Plans

21 Day Fix Healthy Cauliflower Fried Rice

Entire recipe: 8 green containers, 5 red containers, Optional 1 blue container if you add cheese.

Per serving: (makes 4 servings) 2 green containers, 1 1/4 red container, Negligible (optional) blue per serving

Weight Watchers

Each serving of this cauliflower fried rice is 4 2023 Plan Points | 4 Blue Plan Points | 5 Green Plan Points | 4 Purple Plan Points when using skinless chicken thighs.

This cauliflower rice is a better option than regular fried rice. It’s a low point recipe for lunch, dinner, and for meal prepping. I didn’t factor in any of the optional ingredients so be sure you add those in if you are adding cheese.

If you are looking for ways to reduce the points you can always make this with boneless skinless chicken breasts, which will remove most of the points. Personally I use the thighs because it makes this cauliflower rice more flavorful.

Trim Healthy Mama

This would be a crossover recipe on THM and you would need to make the following substitutions:

• Coconut Aminos: use “Liquid Aminos” instead
• Olive oil: use MCT or coconut oil
• Use chicken breasts instead of thighs to bring down the fat content in the cauliflower rice. If it’s under 5 grams you can count this as an E!

Looking for more healthy Asian recipes like this fried rice?

• Teriyaki Tofu Stir Fry Bowls with Coconut Rice These Teriyaki Tofu Stir Fry Bowls with Coconut Rice are a healthy and delicious meal that is perfect for a quick and easy weeknight dinner. This recipe is vegan and gluten free, and it is packed with protein and nutrients. 
• Instant Pot Orange Chicken Serve this healthy Orange Chicken with brown rice or cauliflower rice for a healthy complete meal. This Orange chicken has a sweet and savory sauce that you will love!
• Chicken Lo Mein This Healthy Chicken Lo Mein stir fry is an easy and healthy recipe to make in your Instant Pot or on the stove top.
• Bang Bang Shrimp Pasta I love making Chinese food at home, and this healthy Bang Bang Shrimp pasta is one of my favorite shrimp recipes to make.
• Healthy Drunken Noodles This Healthy Drunken Noodles recipe is an easy stir fry noodle dish that your entire family will love. It comes together fast and works great for a weeknight meal.

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Healthy Cauliflower Fried Rice

This Cauliflower Fried Recipe is an easy and delicious weeknight meal! Cauliflower Chicken Fried Rice is low carb and keto, healthy and so easy to adapt for your preferences!

Course Main Course

Cuisine Chinese

Keyword 21 Day Fix, cauliflower rice, healthy, Recipes, Weight Watchers

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4 Servings

Calories 362kcal

Author Becca Ludlum

Equipment

• Instant Pot 6 qt
• Crockpot
• Enameled Cast Iron Pan

Ingredients

• 1 tsp olive oil
• 1 tsp garlic minced
• 1/2 cup onion diced
• 1 lb. chicken thighs chopped
• 1 cups bell pepper diced
• 1 1/2 cups zucchini diced
• 5 cups cauliflower cut into florets
• 3 tbsp coconut aminos or low sodium tamari or soy sauce
• 1 tbsp lime juice
• 2 eggs

Optional ingredients: Salt, Pepper, and Cheese

Instructions

Instant Pot:

• Add the olive oil to the Instant Pot and press the sauté button to heat the oil.1 tsp olive oil
• Saute the garlic and onions in the Instant Pot for about 1 minute until they start to soften. 1 tsp garlic, 1/2 cup onion
• Add the chicken and let brown for 2-3 minutes.1 lb. chicken thighs
• Once the chicken has browned dump in the bell peppers, zucchini, cauliflower, coconut aminos, and lime juice. 1 cups bell pepper, 1 1/2 cups zucchini, 5 cups cauliflower, 3 tbsp coconut aminos, 1 tbsp lime juice
• Close the lid and turn the pressure valve to sealing. Cook on high pressure using the “manual” or “pressure cook” button for 1 minute. Release the pressure by doing a quick release.
• Open the lid. Use a fork to break apart the cauliflower into small pieces to make your “rice”. If there is a lot of liquid from the cauliflower and zucchini drain some of the liquid. You’ll want to keep about 2 tbsp of liquid for added flavor.
• Mix in the optional cheese until it is melted. Then push the cauliflower rice to the side and turn the Instant Pot back to sauté mode.
• In a small bowl whisk the eggs then slowly pour the eggs into the empty side of the Instant Pot to cook.You can spray your pot with coconut or olive oil first if you need to. 2 eggs
• Scramble the eggs and then mix together the eggs and cauliflower fried “rice.” Serve or pack for meal prep.

Stove Top:

• Heat the oil in high heat in a skillet. 1 tsp olive oil
• Sauté the garlic and onions for 1-2 minutes until they start to soften. 1 tsp garlic, 1/2 cup onion
• Add the chicken, zucchini, and bell peppers. Let them sauté for 1-2 minutes. 1 lb. chicken thighs , 1 1/2 cups zucchini, 1 cups bell pepper
• Turn the stove to medium heat. Add the cauliflower, lime juice, and coconut aminos to the skillet. Cover the skillet and allow the cauliflower to cook for 10-15 minutes or until it is tender and broken easily with a fork. 5 cups cauliflower, 1 tbsp lime juice, 3 tbsp coconut aminos
• Use a fork to break up the cauliflower to form your “rice”.
• Mix in the cheese until it is melted. Then push the cauliflower rice to the side.
• In a small bowl whisk the eggs then slowly pour the eggs into the empty side of the skillet to cook. 2 eggs
• Scramble the eggs and then mix together the eggs and cauliflower fried “rice.” Serve or pack for meal prep.

Slow Cooker:

• Add all the ingredients to your slow cooker except the cheese and eggs. 1 tsp olive oil, 1 tsp garlic, 1/2 cup onion, 1 lb. chicken thighs , 1 cups bell pepper, 1 1/2 cups zucchini, 5 cups cauliflower
• Cover with the lid and cook on high heat for 2-3 hours, low heat for 4-5 hours, or until the chicken is cooked and the cauliflower is tender.
• Remove the lid and break the cauliflower into pieces with a fork.
• Mix in the cheese and allow it to melt.
• In a skillet scramble the eggs then mix them into with the fried rice in the slow cooker. 2 eggs
• Serve or pack for meal prep.

Video

Notes

21 Day Fix: Entire recipe: 8G 5R Optional 1B | Per serving: (4 servings) 2G 1 1/4 R Negligible (optional) blue per serving | 

Weight Watchers: 4 2023 Plan Points | 4 Blue Plan Points | 5 Green Plan Points | 4 Purple Plan Points

Nutrition

Calories: 362kcal | Carbohydrates: 15g | Protein: 25g | Fat: 23g | Saturated Fat: 6g | Cholesterol: 193mg | Sodium: 417mg | Potassium: 866mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1467IU | Vitamin C: 119mg | Calcium: 64mg | Iron: 2mg

The post Healthy Cauliflower Fried Rice appeared first on My Crazy Good Life.

This cauliflower buffalo dip can be served hot or at room temperature. When I make this creamy dip I like to lay out a lot of dipping options like carrot sticks, broccoli and cauliflower florets, or tortilla and pita chips.

Where’s the recipe?

Here at My Crazy Good Life we make healthy recipes for everyone to enjoy. We want cooks of all experience levels to be able to recreate our recipes. To do that, we like to provide our readers with lots of information about the ingredients that are used, different cooking techniques, and little tricks and tips to be successful in the kitchen.

You’ll also find nutrition facts and healthy eating plan calculations. If you’d like to skip past all of that, you can scroll to the bottom of the page where you’ll find the full recipe card for this healthy buffalo cauliflower dip!

Ingredients in this Buffalo Cauliflower Dip with Chicken

• Olive oil: you’ll just need a little bit of oil – 1 teaspoon, to be exact.
• Chicken breast: you’ll want to cut this into bite sized pieces unless you’re cooking in the Crockpot.
• Garlic powder: I like to use plain garlic powder and not garlic salt to keep sodium levels down.
• Onion powder: onion powder is a simple ingredient that adds nice flavor.
• Black pepper: to taste
• Dill: I use dried dill for this recipe.
• Parsley: dried parsley works well here.
• Cauliflower: get a whole head of cauliflower and cut it into bite sized pieces.
• Hot sauce: Frank’s ORIGINAL hot sauce, not the buffalo sauce. The buffalo sauce has more processed ingredients and oil added to it. Don’t worry, you can still get that classic buffalo wing flavor from the original Frank’s red hot sauce.
• Cottage cheese: hold on, hear me out- when you blend cottage cheese and Greek yogurt you get a creamy, protein packed sauce that’s healthier than the heavy cream or cream cheese that you might typically find in a classic buffalo dip.
• Greek yogurt: I usually use 2% plain Greek yogurt to combine with the cottage cheese.
• Cheddar cheese: I like using shredded cheddar cheese, but Monterey Jack or mozzarella cheese would also be great options.
• Brown rice flour: this is used as a thickener, and can be substituted with other thickeners like whole wheat or all purpose flour, that you may have in your pantry.

Instant Pot Directions

1. Turn the Instant Pot to Sauté. Add the oil and allow it to heat up. When the oil is hot, add the chicken and sauté until the chicken is browned.
2. Add garlic powder, onion powder, black pepper, dill, and parsley to the pot. Mix up the chicken so that the seasoning is evenly distributed.
3. Add the cauliflower to the Instant Pot and cover with the hot sauce. The hot sauce acts as your liquid for this recipe. Close the lid and turn the pressure valve to sealing.
4. Cook the chicken and cauliflower on high pressure using the manual setting for 2 minutes. Let the pressure release naturally for 6-10 minutes before manually releasing it. This means that after the pot is done cooking, allow it to sit without touching it for 6-10 minutes. The contents will still be cooking. After that time, move the Sealing valve to the Vent position and allow the steam to come out. 
5. In a high speed blender or food processor, mix together the contents of your pot, cottage cheese, and Greek yogurt to create a creamy hot sauce base. 
6. Blend the sauce until smooth- you don’t want any large chunks, then add the cheese and brown rice flour. Blend until mixed and all of the cheese is melted together, serve with raw veggies or pita chips.

Stovetop Directions

1. Heat a large skillet on the stove over medium heat and add the olive oil. When the oil is hot, sauté the chicken until it is browned.
2. Add the seasonings, hot sauce, and cauliflower to the skillet. Mix it up so the cauliflower is covered in hot sauce. Cover the skillet and reduce heat to medium low heat.
3. Allow the cauliflower and chicken to cook for 10-15 minutes, stirring occasionally until the cauliflower is fork tender.
4. Blend together the contents of the pan, cottage cheese, and Greek yogurt to make the sauce. 
5. Add the cheddar cheese and brown rice flour into the blender until it all melts together. Serve with raw veggies or pita and tortilla chips. 

Slow Cooker Directions

1. Add the whole chicken breast, cauliflower, seasoning, and hot sauce to the slower cooker.
2. Cover and cook the entire thing for 2 1/2 to 4 hours on low heat or until the chicken is done and cauliflower is soft.
3. Blend together the contents of the slow cooker, cottage cheese, and Greek yogurt until smooth. Add the cheddar cheese and brown rice flour and blend until the cheese is melted. Serve with raw veggies or pita chips. 

Recipe Tips

• This buffalo cauliflower dip recipe is perfect for happy hour or a Super Bowl party, and the best part is that you can make it ahead of time! Just place the dip in an airtight container, store in the fridge, then right before the big game is about to start, pop the leftover dip in the microwave until warm.
• This recipe for buffalo cauliflower dip with chicken also freezes well. Just thaw in the fridge and heat in the microwave for an easy hot dip! Here’s a little trick: freeze the dip in a thin single layer for quicker thawing.
• Some optional toppings that are not included in the nutrition calculations are blue cheese crumbles, green onions, breadcrumbs, or a drizzle of frank’s red hot to really take that classic buffalo flavor over the top.
• If you do add breadcrumbs, I’d recommend adding the whole dip to an oven-safe baking dish and putting it under the broiler for a few minutes to crisp it all up.

Healthy Eating Plans

21 Day Fix

Entire recipe: 6 Red Containers, 4 Green Containers, 1 teaspoon, 4 Blue Containers, 1/2 Yellow Container.

Per serving: 3/4 Red Container, 1/2 Green Container, 1/2 Blue Container, negligible teaspoons and yellow containers.

Weight Watchers

1 2023 Point using 1% cottage cheese, fat free yogurt, and fat free shredded cheddar cheese | 3 Blue Plan Points | 4 Green Plan Points | 3 Purple Plan Points

2B Mindset

This is a good option for the 2B Mindset nutrition plan because it’s got lean protein and veggies. If you’re eating this for lunch, pair it with an FFC.

Trim Healthy Mama

This is an S recipe when you use one of the following instead of the brown rice flour: Xanthum Gum, Glucomannan Powder, or oat fiber.

Looking for more healthy game day recipes?

• Easy Cauliflower Crust Pizza
• Air Fryer Buffalo Cauliflower Bites
• Instant Pot Honey Garlic Chicken Bowls
• Spicy Mexican Corn Dip
• Healthy Crack Chicken Stuffed Mini Peppers
• Boneless Buffalo Chicken Bites
• Easy and Delicious Game Day Appetizers

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Buffalo Cauliflower Dip with Chicken

This Buffalo Cauliflower Dip with Chicken is perfect for game day with a side of tortilla chips or celery sticks!

Course Appetizer

Cuisine American

Keyword buffalo cauliflower, buffalo chicken, party dip

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 8 people

Calories 290kcal

Author Becca Ludlum

Equipment

• Instant Pot 6 qt
• Vitamix Blender
• Kitchen Knife

Ingredients

• 1 tsp olive oil
• 1 lb chicken breast cut into bite sized pieces
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp black pepper
• 1/2 tsp dill dried
• 1/2 tsp parsley dried
• 1 head cauliflower cut into small bite sized pieces
• 3/4 cup Frank's Original Hot Sauce *not buffalo sauce
• 3/4 cup cottage cheese
• 3/4 cup plain Greek yogurt 2%
• 1 cup cheddar cheese shredded
• 2 tbsp brown rice flour

Instructions

Instant Pot Directions

• Turn the Instant Pot to Sauté. Add the oil and allow it to heat up. When the oil is hot, add the chicken and sauté until the chicken is browned. 1 tsp olive oil 1 lb chicken breast
• Add garlic powder, onion powder, black pepper, dill, and parsley to the pot. Mix up the chicken so that the seasoning is evenly distributed. 1/2 tsp garlic powder 1/2 tsp onion powder 1/4 tsp black pepper 1/2 tsp dill 1/2 tsp parsley
• Add the cauliflower to the Instant Pot and cover with the hot sauce. The hot sauce acts as your liquid for this recipe. Close the lid and turn the pressure valve to sealing. 1 head cauliflower 3/4 cup Frank's Original Hot Sauce
• Cook the chicken and cauliflower on high pressure using the manual setting for 2 minutes. Let the pressure release naturally for 6-10 minutes before manually releasing it.
• In a high speed blender, mix together the contents of your pot, cottage cheese, and Greek yogurt to create a creamy sauce. 3/4 cup cottage cheese 3/4 cup plain Greek yogurt
• Blend the sauce until smooth, then add the cheese and brown rice flour. Blend until all mixed together and the cheese has melted. Serve with raw veggies or pita chips. 1 cup cheddar cheese 2 tbsp brown rice flour

Stovetop Directions

• Heat a large skillet on the stove and add the olive oil. When the oil is hot, sauté the chicken until it is browned.
• Add the seasonings, hot sauce, and cauliflower to the skillet. Mix it up so the cauliflower is covered in hot sauce. Cover the skillet and reduce heat to medium low heat.
• Allow the cauliflower and chicken to cook for 10-15 minutes, stirring occasionally until the cauliflower is very tender.
• Blend together the contents of the pan, cottage cheese, and Greek yogurt to make the sauce. 
• Add the cheddar cheese and brown rice flour into the blender until it all melts together. Serve with raw veggies or pita chips. 

Slow Cooker Directions

• Add the whole chicken breast, cauliflower, seasoning, and hot sauce to the slower cooker.
• Cover and let cook for 2 1/2 to 4 hours on low heat or until the chicken is done and cauliflower is soft.
• Blend together the contents of the slow cooker, cottage cheese, and Greek yogurt until smooth. Add the cheddar cheese and brown rice flour and blend until the cheese is melted. Serve with raw veggies or pita chips. 

Notes

Recipe Tips:

• This buffalo cauliflower dip recipe is perfect for happy hour or a Super Bowl party, and the best part is that you can make it ahead of time! Just place the dip in an airtight container, store in the fridge, then right before the big game is about to start, pop the leftover dip in the microwave until warm.
• This recipe for buffalo cauliflower dip with chicken also freezes well. Just thaw in the fridge and heat in the microwave for an easy hot dip! Here’s a little trick: freeze the dip in a thin single layer for quicker thawing.
• Some optional toppings that are not included in the nutrition calculations are blue cheese crumbles, green onions, breadcrumbs, or a drizzle of frank’s red hot to really take that classic buffalo flavor over the top.
• If you do add breadcrumbs, I’d recommend adding the whole dip to an oven-safe baking dish and putting it under the broiler for a few minutes to crisp it all up.

 

Healthy Eating Plans

21 Day Fix

Entire recipe: 6 Red Containers, 4 Green Containers, 1 teaspoon, 4 Blue Containers, 1/2 Yellow Container.

Per serving: 3/4 Red Container, 1/2 Green Container, 1/2 Blue Container, negligible teaspoons and yellow containers.

Weight Watchers

1 2023 Point using 1% cottage cheese, fat free yogurt, and fat free shredded cheddar cheese | 3 Blue Plan Points | 4 Green Plan Points | 3 Purple Plan Points

2B Mindset

This is a good option for the 2B Mindset nutrition plan because it’s got lean protein and veggies. If you’re eating this for lunch, pair it with an FFC.

Trim Healthy Mama

This is an S recipe when you use one of the following instead of the brown rice flour: Xanthum Gum, Glucomannan Powder, or oat fiber.

Nutrition

Calories: 290kcal | Carbohydrates: 11.7g | Protein: 36.6g | Fat: 9.9g | Saturated Fat: 4.8g | Cholesterol: 68mg | Sodium: 1098mg | Potassium: 507mg | Fiber: 1g | Sugar: 6.3g | Calcium: 316mg | Iron: 1mg

The post Buffalo Cauliflower Dip with Chicken appeared first on My Crazy Good Life.

In place of traditional rice, cauliflower rice gives this dish a low carb veggie kick, and allows you to enjoy that extra tortilla without feeling too much guilt.

I’m always looking for a healthy and easy meal that is a fan favorite in my household. This is one of my favorite Instant Pot recipes that provides my family with a healthy meal without the long cooking time in the kitchen.

This is one of our favorite chicken meals to make on busy weeknights when we are scrambling to find time to eat at the dining room table together.

Cooking in the Instant Pot is a fantastic way to create healthy and filling meals. If you don’t have an Instant Pot, a traditional pressure cooker will work just as well.

I love that I can throw this one pot dish into the Instant Pot and it pretty much cooks itself. This easy recipe is a great way to get more healthy vegetables into your meals on busy nights where you have limited time.

Where’s the recipe?

Here at My Crazy Good Life we write our recipes so that anyone can follow them. We love it when our readers feel comfortable, confident, and empowered in the kitchen. The post below has detailed instructions, recipe tips, and healthy eating information.

If you’d like to skip past the ingredient details, recipe tips, nutritional and healthy eating guides, simply scroll down to the bottom where you’ll find the easy to print this Instant Pot Cauliflower Spanish Rice with Chicken recipe.

Ingredients in Spanish Rice in the Instant Pot:

(full recipe and measurements are located in the printable recipe at the bottom of this post)

• olive oil: A little bit of olive oil is a great healthy fat that helps sauté the veggies
• chopped onions
• chopped jalapeño: Do not rub your eyes after chopping jalapeños!
• minced garlic: This is much more flavorful than garlic powder.
• cumin
• chili powder: This is an easy way to modify your spice level. If you tend to like spicier meals add more chili powder.
• paprika
• chopped cilantro
• chicken thighs (or breasts): Chicken thighs will give you a more flavorful chicken option, however chicken breasts will be an even healthier option. I find that chicken breast tend to be easier when making recipes requiring shredded chicken.
• cauliflower florets: We use fresh in this recipe – but if you are looking for already prepared riced cauliflower option please check out our recipe tips for how to successfully incorporate these into our recipe.
• tomato paste
• chicken broth: We prefer using low-sodium. A little salt goes a long way.

How to make Instant Pot Cauliflower Rice: 

1. Turn the Instant Pot to sauté and add the olive oil. When the oil is hot sauté the onions, jalapeños, garlic, and cilantro for about 1 minutes.
2. Add the cumin, chili powder, paprika, and mix around.
3. Next place chicken and chicken broth in the inner pot. Lock the lid into place and close pressure valve to the sealing setting. Cook on high pressure using manual for 9 minutes. Release pressure using the quick release method.
4. Remove the lid and place a steaming basket over the chicken. Add the cauliflower florets to the steaming basket. Lock the lid into place and cook on high pressure again for 1 minute. Release the pressure using the quick release method.
5. Carefully remove the steaming basket full of cauliflower. Using a fork or tongs remove the chicken and set aside. There will be about 1/4 cup liquid at the bottom of the Instant Pot. Strain the liquid from the onions and jalapeños, leaving about 2 tbsp. of liquid and the onions and jalapeños in the Instant Pot.
6. Add the cauliflower back into the Instant Pot. Use a potato masher to break the cauliflower into rice like chunks.
7. Stir in the tomato paste to give the cauliflower rice a nice orange color.
8. Serve the rice immediately and top it with the chicken, fresh tomatoes, limes, and more cilantro.

Recipe Tips

• To use riced cauliflower in this recipe, I’d add the it and close the lid for a few minutes instead of cooking the cauliflower rice at all. I always err on the side of undercooked (because I can cook it more) than mushy cauliflower rice.
• If using frozen cauliflower rice, I’d recommend cooking it on high pressure for 0 minutes (that’s right–zero minutes). That will allow your Instant Pot to come to pressure and then you can release pressure without fear of overcooking the frozen cauliflower rice.
• This is already a healthy Spanish rice dinner, but if you’d like to make this recipe even healthier, feel free to use chicken breasts instead of boneless and skinless chicken thighs.

Healthy Eating Plans

21 Day Fix Spanish Rice:

Entire recipe: 3 tsp, 4.5 green containers, 4 red containers | Counts per serving (recipe serves 4): 3/4 teaspoon, 1 1/4 green containers, 1 red container

Weight Watchers Points:

5 Freestyle Smartpoints points per serving

The points for the new 2022/2023 points plan is 5.

Keto/Low Carb:

10 grams of carbohydrates per serving, 7 net carbs per serving

2B Mindset:

This is a perfect dinner recipe, and you could use it for lunch as well if you add an FFC.

Looking for more cauliflower recipes?

• Cauliflower Taco Bowl
• Buffalo Cauliflower Bites
• Cauliflower Fried Rice
• Garlic-Cilantro Cauliflower Rice
• Spicy Roasted Cauliflower

Print

Instant Pot Cauliflower Rice and Chicken

Cauliflower Rice in the Instant Pot is the perfect compliment to any meal, and this Instant Pot Cauliflower Rice with chicken is the perfect healthy version of your favorite Mexican dish. I love that it's easy to make and impresses your guests! 

Course Side Dish

Cuisine American

Keyword Cauliflower Spanish Rice

Prep Time 5 minutes minutes

Cook Time 18 minutes minutes

Total Time 23 minutes minutes

Servings 4

Calories 329kcal

Author Becca Ludlum

Equipment

• Instant Pot 6 qt
• Instant Pot Trivet

Ingredients

• 1 tbsp olive oil
• 1/2 onion chopped
• 1 jalapeño chopped
• 1 tbsp garlic minced
• 2 tbsp cilantro chopped
• 1/2 tsp cumin
• 1/2 tsp chili powder
• 1/2 tsp paprika
• 4 boneless chicken thighs
• 1/2 cup chicken broth low sodium
• 4 cups cauliflower florets
• 2 tbsp tomato paste

US Customary – Metric

Instructions

• Turn the Instant Pot to sauté and add the olive oil. When the oil is hot sauté the onions, jalapeños, garlic, and cilantro for about 1 minutes. Add the cumin, chili powder, paprika, and mix around. 1 tbsp olive oil, 1/2 onion, 1 jalapeño, 1 tbsp garlic, 2 tbsp cilantro, 1/2 tsp cumin, 1/2 tsp chili powder, 1/2 tsp paprika
• Next add in the chicken and chicken broth. Lock the lid into place and turn the pressure valve to sealing. Cook on high pressure using manual for 9 minutes. Release pressure using the quick release method. 4 boneless chicken thighs, 1/2 cup chicken broth
• Remove the lid and place a steaming basket over the chicken. Add the cauliflower florets to the steaming basket. Lock the lid into place and cook on high pressure again for 1 minute. Release the pressure using the quick release method. 4 cups cauliflower florets
• Carefully remove the steaming basket full of cauliflower. Using a fork or tongs remove the chicken and set aside. There will be about 1/4 cup liquid at the bottom of the Instant Pot. Strain the liquid from the onions and jalapeños, leaving about 2 tbsp. of liquid and the onions and jalapeños in the Instant Pot.
• Add the cauliflower back into the Instant Pot. Use a mash potato masher to break the cauliflower into rice like chunks. Stir in the tomato paste to give the cauliflower rice a nice orange color. 2 tbsp tomato paste
• Serve the rice immediately and top it with the chicken, fresh tomatoes, limes, and more cilantro.

Video

Notes

• You can use already riced cauliflower in this recipe. Add the riced cauliflower and close the lid for a few minutes instead of cooking the cauliflower rice at all. I always err on the side of undercooked (because I can cook more) than mushy cauliflower rice.
• If using frozen cauliflower rice, cook it on high pressure for 0 minutes (that’s right–zero minutes). That will allow your Instant Pot to come to pressure and then you can release pressure without fear of overcooking the frozen cauliflower rice.
• This is already a healthy Spanish rice dinner, but if you’d like to make this recipe even healthier, use chicken breasts instead of boneless and skinless chicken thighs.

Healthy Eating Plans

21 Day Fix Spanish Rice:

Entire recipe: 3tsp, 4.5 G, 3.75R | Count per serving (recipe serves 4): .75 tsp, 1.25 green containers, .9 red container

Weight Watchers:

5 Freestyle Smart Points per serving | 5 2022/2023 Points

Keto/Low Carb:

10 grams of carbohydrates per serving, 7 net carbs per serving

2B Mindset:

This is a perfect dinner recipe, and you could use it for lunch as well if you add an FFC.

Nutrition

Serving: 1g | Calories: 329kcal | Carbohydrates: 10g | Protein: 21g | Fat: 23g | Saturated Fat: 6g | Cholesterol: 111mg | Sodium: 189mg | Potassium: 702mg | Fiber: 3g | Sugar: 4g | Vitamin A: 979IU | Vitamin C: 60mg | Calcium: 49mg | Iron: 2mg

The post Instant Pot Cauliflower Rice with Chicken appeared first on My Crazy Good Life.

These Buffalo Cauliflower Bites are so easy to make and are the perfect appetizer, snack, or side dish. They are low in carbs and high in protein when you use nutritional yeast as breading. Even those who don’t love vegetables will eat these up–I’ve seen it happen in my own kitchen.

If you don’t have an air fryer, I’ve got you covered. There are oven directions below as well.

Where’s the recipe?

I have readers from all levels of comfort and experience in the kitchen, and I want everyone to be able to cook my recipes with ease.

To better serve all of my readers here at My Crazy Good Life, I put a ton of helpful information in all of my posts so everyone can cook these recipes–whether you’re new to the kitchen or someone who has been cooking for years.

If you’re new in the kitchen, read the post below before heading to the recipe at the bottom of the post. You’ll find detailed ingredient and cooking information along with important recipe tips.

If you’re experienced in the kitchen, skip the details, recipe tips, and healthy eating plan information and scroll to the bottom where you’ll find the printable recipe for Air Fryer Buffalo Cauliflower Bites.

Ingredients in Air Fryer Cauliflower Wings

• Frozen cauliflower florets: You can use fresh cauliflower, but I actually prefer frozen. The moisture seems to help the batter stick, and I can always count on finding it in my freezer. I tend to leave out the smaller florets that would probably just fall through my air fryer basket, and just use the large pieces.
• Olive oil spray: (optional) This helps your batter stick to the cauliflower and not to your air fryer.  
• Hot sauce: My go to is Frank’s Red Hot Sauce (not buffalo sauce, not wing saucee, because the ingredients in the Original version are better), but any hot sauce you prefer works.  
• Nutritional yeast: An inactive yeast with a cheesy and nutty flavor that is common in vegan recipes. This isn’t required, as you can make your air fryer frozen cauliflower with no breading or breadcrumbs, or with something like panko. 

How to make this Buffalo Cauliflower Recipe in the Air Fryer

These take about 25 minutes to make, but the cooking time will change depending on if you use fresh or frozen cauliflower and how many batches it takes to cook them in your air fryer.

1. Set your air fryer to 400 degrees F or medium high.
2. Pour 2 cups of cauliflower florets into a large mixing bowl. Spray liberally with cooking spray or toss with melted butter, shaking to coat the cauliflower on all sides. Add frank’s red hot sauce.
3. Toss and stir until all of your cauliflower is coated with hot sauce.
4. Add nutritional yeast and toss one last time. As I mentioned above, you can also use bread crumbs or crushed crackers.
5. Add the cauliflower in a single layer to the air fryer basket and set the cook timer for 20 minutes. Don’t overpack the air fryer, as the hot air has to travel around the cauliflower to cook it. Gently toss your cauliflower every 5 minutes to promote even cooking and browning.
6. The cauliflower will take 10-15 minutes to cook.
7. Your cauliflower should be nicely browned and crispy when it’s ready to eat. If it seems soggy, continue cooking in 5 minute increments. Different air fryers yield different results, so yours might take more or less time.
8. Use tongs to carefully remove the cauliflower when it’s lightly browned and crispy.

How to make Buffalo Cauliflower in the Oven

1. Turn oven to 400º F.
2. Follow steps 2-4 above and then place thawed or raw cauliflower on a parchment paper lined baking sheet.
3. Bake for 10-15 minutes, then use a set of tongs to turn the cauliflower over and cook in 5 minute increments until golden brown.

Healthy Eating Plans

• Weight Watchers: The entire recipe is 4 Blue Plan Points | 4 Green Plan Points | 4 Purple Plan Points l The points for the new 2022/2023 points plan is 1.
• Keto: This entire recipe is low carb. It contains only 4g of carbohydrates.
• Whole 30: Be sure and check the ingredients on your hot sauce and oil, but with the right ones these are compliant.
• 21 Day Fix/Ultimate Portion Fix: The entire recipe is 2 Green Containers and ½ Red Container. Nutritional yeast is free in small amounts, but for the amount used in this recipe I’d count it towards your daily red container. 
• 2B Mindset: This recipe is a delicious side dish for a veggies most diet!

More Easy air fryer recipes

• Roasted Artichokes with Dipping Sauce
• Air Fryer Broccoli
• Air Fryer Eggplant
• Air Fryer Ranch Turkey Burgers
• How to cook apples in the air fryer
• Ranch Pretzels

Print

Air Fryer Buffalo Cauliflower from Raw or Frozen

This Air Fryer Buffalo Cauliflower can be cooked from raw or frozen cauliflower! It's a low carb snack or side dish. Instructions for baking this Buffalo Cauliflower are also included.

Course Appetizer

Cuisine American

Keyword air fryer, buffalo cauliflower, buffalo chicken, low carb, vegetarian

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 2

Calories 87kcal

Author Becca Ludlum

Equipment

• Nutritional Yeast
• Ninja Foodi
• Mixing Bowls

Ingredients

• 2 cups cauliflower frozen florets, thawed, or raw
• olive oil spray or butter
• ½ cup hot sauce I use Frank's regular hot sauce, not buffalo sauce.
• ¾ cup nutritional yeast or panko breadcrumbs (optional)

Instructions

Air Fryer Instructions

• Set your air fryer to 400° F.
• Pour 2 cups of cauliflower florets into a large mixing bowl. Spray liberally with cooking spray or toss with melted butter, shaking to coat the cauliflower on all sides. Add frank's red hot sauce. 2 cups cauliflower, olive oil spray, ½ cup hot sauce
• Toss and stir until all of your cauliflower is coated with hot sauce.
• Add nutritional yeast and toss one last time.You can also use bread crumbs or crushed crackers. ¾ cup nutritional yeast
• Add the cauliflower in a single layer to the air fryer basket and set the cook timer for 20 minutes. Don't overpack the air fryer, as the hot air has to travel around the cauliflower to cook it. Gently toss your cauliflower every 5 minutes to promote even cooking and browning.
• The cauliflower will take 10-15 minutes to cook.
• Your cauliflower should be nicely browned and crispy when it's ready to eat. If it seems soggy, continue cooking in 5 minute increments. Different air fryers yield different results, so yours might take more or less time.
• Remove the cauliflower when it's slightly browned and crispy.

Oven Instructions

• Preheat your oven to 400°F.
• Pour 2 cups of cauliflower into a large bowl. Spray liberally with cooking spray, shaking to make sure it is well coated on all sides, then add your hot sauce. Toss and stir until all of your cauliflower is coated with hot sauce, then add your nutritional yeast and toss one last time.
• Transfer your cauliflower to a parchment paper lined cookie sheet and bake for 10-15 minutes, until browned and crispy.

Notes

Healthy Eating Plans:

• Weight Watchers: The entire recipe is 1 2023 Point | 4 Blue Plan Points | 4 Green Plan Points | 4 Purple Plan Points
• Keto: This entire recipe is low carb. It contains only 4g of carbohydrates.
• Whole 30: Be sure and check the ingredients on your hot sauce and oil, but with the right ones these are compliant.
• 21 Day Fix/Ultimate Portion Fix: The entire recipe is 2 Green Containers and ½ Red Container. Nutritional yeast is free in small amounts, but for the amount used in this recipe I’d count it towards your daily red container. 
• 2B Mindset: This recipe is a delicious side dish for a veggies most diet!

Recipe tips

• If your cauliflower was cooked from frozen and seems soggy, it needs to cook longer. This is a normal part of the cooking process when you use frozen veggies.
• For breaded cauliflower, if you don’t have nutritional yeast you can use panko bread crumbs, regular bread crumbs, or crushed crackers in its place. But, I have to mention that I highly recommend the nutritional yeast. It gives it the authentic melted butter buffalo taste.  
• Missing something? You can sprinkle some garlic powder or homemade ranch seasonings (<- like in this pretzel recipe) on top of your cauliflower before cooking if you’d like something extra.
• Add salt and pepper to taste, if you feel it needs it. 
• I love to serve this just as I’d serve traditional chicken wings, with celery sticks and carrots. You can dip these Air Fryer Buffalo Cauliflower Wings in your favorite dipping sauce: BBQ sauce, creamy blue cheese dressing, or even homemade ranch dressing made with sour cream.
• This recipe is best eaten the same day–they get a little soggy for meal prep.

 

Nutrition

Calories: 87kcal | Carbohydrates: 12g | Protein: 10g | Fat: 1g | Saturated Fat: 1g | Sodium: 1870mg | Potassium: 629mg | Fiber: 6g | Sugar: 2g | Vitamin C: 48mg | Calcium: 22mg | Iron: 1mg

The post Air Fryer Buffalo Cauliflower appeared first on My Crazy Good Life.

Thanksgiving and the winter Holidays can always be a stressful time of the year. We all want to enjoy delicious food, without throwing us off of our healthy eating goals. In the past, I’ve noticed that going the healthier route at a holiday meal sometimes means giving up flavor.

This stops now. This Creamy Instant Pot Mashed Cauliflower recipe is made with simple ingredients and is the perfect low carb alternative to the traditional Thanksgiving fare. It is possible to feel gratification and enjoyment while eating healthier.

Whether you’re on the 21 Day Fix or Weight Watchers or just watching what you eat, our great recipe is an easy peasy alternative that will meet your healthy eating goals and allow you to enjoy food without worry.

As a mother of two, I love making recipes that camouflage veggies from my kids and other picky eaters. Our low-carb side dish is full of vegetables, but tastes like you are eating your Grandma’s favorite creamy mashed potatoes.

Where’s the recipe?

Here at My Crazy Good Life we write our recipes so that anyone can follow them. We love it when our readers feel empowered, confident, and triumphant in the kitchen. The post below has detailed instructions, ingredients, recipe tips, and nutrition facts.

If you’d like to skip past the ingredient details, recipe tips, and nutrition & diet information, simply scroll down to the bottom where you’ll find the easy to print Creamy Instant Pot Mashed Cauliflower recipe.

Ingredients in Creamy Instant Pot Mashed Cauliflower

• Cauliflower: Fresh cauliflower is best for this recipe, if you are looking to save time you can purchase cauliflower florets. A typical 2 lb head of cauliflower yields about four cups of florets.
• Chicken stock: low sodium is best for this recipe.
• Garlic salt: If you don’t have any garlic salt on hand you can use garlic powder and add additional salt to the recipe.
• Onion powder
• Greek yogurt: Plain greek yogurt is a lighter alternative to sour cream.
• Pepper: We prefer black pepper
• Ghee: Ghee is a type of clarified butter, which has had milk solids removed. Regular butter or even olive oil would work fine too.
• Green onions: green onions add nice flavor and a color punch to an otherwise drab dish.

How to make Creamy Instant Pot Mashed Cauliflower in the Instant Pot

1. Pour the chicken stock into the inner pot of the Instant Pot. Place a steamer basket at the bottom of the Instant Pot and add the chopped cauliflower on top of it.
2. Add the lid to Instant Pot and turn the pressure valve to sealing. Cook on high pressure for 3 minutes using the manual function. When done, release the pressure using the quick release function. See this chart for cook time adjustments at higher altitudes.
3. Transfer the cooked cauliflower from the Instant Pot to a food processor or blender. Add the garlic salt, onion powder, pepper, Greek yogurt, and green onions. At this point you can also add the melted ghee or pour the ghee over the top the mashed cauliflower later.
4. Blend the cauliflower until it is smooth. If the mashed cauliflower it too thick, you can thin it by mixing in a tbsp. or two of the chicken stock from the Instant Pot. Scoop the mashed cauliflower into a serving dish or serving bowl, drizzle with melted ghee, and garnish with more green onions.

How to make Creamy Instant Pot Mashed Cauliflower on the Stove Top

1. Bring one and a half cups of water and a half a cup of chicken broth to a simmer, then add the cauliflower.
2. Next, cover the pan and turn heat to medium. Cook for 12-15 minutes – we want the cauliflower to be super tender.
3. Follow instructions from Step 3-4 above.

Recipes Tips

• If you don’t have access to an immersion blender or food processor you can use a potato masher. You’ll need to work at mashing the cauliflower to a creamy consistency and being sure that no chunks remain.
• If the instant pot cauliflower mash isn’t cooked properly, you won’t get that creamy texture that is needed in order to make this delicious side dish.
• My favorite topping for my mashed cauliflower is a quick sprinkling of parmesan cheese – be sure to recalculate any healthy eating plans if you add this as a topping.
• Let the mashed cauliflower cool to room temperature before storing any leftovers in an airtight container in the refrigerator. Our creamy cauliflower reheats well in the microwave.

Healthy Eating Plans

21 Day Fix Container Count:

Entire recipe equals 8 green containers, 2 teaspoons, and just over 1/8 red container.

Per 1/2 cup serving = 1/2 green container. The teaspoon and red containers are negligible, which honestly means I don’t count those containers in this recipe.

Weight Watchers Points:

1 Blue Plan Point | 1 Green Plan Point | 1 Purple Plan Point per serving | 2023 Points: 1

Trim Healthy Mama:

This is an FP recipe for Trim Healthy Mama and you don’t have to make any substitutions or alterations!

Looking for more healthy Thanksgiving Recipes?

• Low Carb Cauliflower Stuffing Recipe
• Healthy Sweet Potato Casserole
• My Healthy Thanksgiving Menu
• Perfect Instant Pot Turkey Breast Recipe
• Garlic and Rosemary Smashed Potatoes
• Skinny Cranberry Margarita

Print

Creamy Instant Pot Mashed Cauliflower Recipe

This simple recipe for Instant Pot Mashed Cauliflower is easy to make and creates a silky, decadent side dish that you're going to love!

Course Side Dish

Cuisine American

Keyword Mashed Cauliflower

Prep Time 5 minutes minutes

Cook Time 3 minutes minutes

Total Time 8 minutes minutes

Servings 8 servings

Calories 36kcal

Author Becca Ludlum

Equipment

• Instant Pot 6 qt
• Food processor
• Sealing Rings

Ingredients

• 1/2 cup chicken stock low sodium
• 1 head cauliflower chopped
• 1/2 tsp garlic salt
• 1/2 tsp onion powder
• 2 tbsp. Greek yogurt plain
• 2 tbsp. chives chopped
• 1/2 tsp pepper
• 2 tsp ghee melted

US Customary – Metric

Instructions

Instant Pot Instructions:

• Pour the chicken stock into the Instant Pot. Place a steaming basket at the bottom of the Instant Pot and add the chopped cauliflower on top of it.1/2 cup chicken stock, 1 head cauliflower
• Add the lid to Instant Pot and turn the pressure valve to sealing. Cook on high pressure for 3 minutes using the manual function. When done release the pressure using a quick release.
• Transfer the cauliflower from the Instant Pot to a food processor or blender. Add the garlic salt, onion powder, pepper, Greek yogurt, and chives. At this point you can also add the melted ghee or pour the ghee over the top the mashed cauliflower later. 1/2 tsp garlic salt, 1/2 tsp onion powder, 1/2 tsp pepper, 2 tbsp. Greek yogurt, 2 tbsp. chives, 2 tsp ghee
• Blend the cauliflower until it is smooth. If the mashed cauliflower it too thick, you can thin it by mixing in a tbsp. or two of the chicken stock from the Instant Pot. Scoop the mashed cauliflower into a dish, drizzle with melted ghee, and garnish with more chives.

Stove Top Instructions:

• Bring 1 1/2 cups water and 1/2 cup chicken broth to a simmer, then add cauliflower.
• Cover the pan and turn heat to medium. Cook 12-15–we want the cauliflower to be super tender. 
• Follow instructions from Step 3-4 above :) 

Video

Notes

21 Day Fix Container Count:

Entire recipe equals 8 green containers, 2 teaspoons, and just over 1/8 red container.

Per 1/2 cup serving = 1/2 green container. The teaspoon and red containers are negligible, which honestly means I don’t count those containers in this recipe.

Weight Watchers Points:

1 Blue Plan Point | 1 Green Plan Point | 1 Purple Plan Point per serving | 2023 Points: 1

Trim Healthy Mama:

This is an FP recipe for Trim Healthy Mama and you don’t have to make any substitutions or alterations!

Nutrition

Calories: 36kcal | Carbohydrates: 4g | Protein: 2g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 170mg | Potassium: 238mg | Fiber: 2g | Sugar: 2g | Vitamin A: 37IU | Vitamin C: 35mg | Calcium: 23mg | Iron: 1mg

SaveSave

The post Creamy Instant Pot Mashed Cauliflower Recipe appeared first on My Crazy Good Life.

I love the flavors of traditional Thanksgiving stuffing, however I wanted a low-carb stuffing with simple ingredients. After much recipe testing in the kitchen, I am thrilled to report back the end result – I have created a low-carb cauliflower stuffing packed with fresh vegetables and flavor.

The best part: Our Vegan Cauliflower Stuffing recipe is vegan, vegetarian, gluten free, dairy free, egg free, and low carb!

I love adding this amazing stuffing to my plate (next to traditional stuffing, of course!) as a way to keep the delicious traditional flavors but add in some vegetables. It’s a simple recipe that always impresses our guests.

Why do we only eat stuffing during the holiday time of the year? I dare you to serve this recipe outside of the traditional Thanksgiving meal and enjoy it year round.

Where’s the recipe?

Here at My Crazy Good Life, I have readers from all levels of comfort in the kitchen. Whether this is your first recipe or your 500th, you’ll find exactly what you need right here.

If you’re a new cook, you’ll want to read through the post below before you jump to the printable recipe. You’ll find ingredient information, detailed instructions, recipe tips, and even calculations for several different healthy eating plans.

Ingredients in Cauliflower Stuffing

• Minimally processed cooking oil
• Traditional seasonings: Garlic, rosemary, thyme, sage, black pepper, celery salt, and parsley. If I can find them, I like to use fresh herbs purchased in grocery stores. I find them more flavorful – fresh rosemary is always more noticeable than crushed rosemary.
• Onion Any color will do. Red onions are least inflammatory, so I often use them.
• Vegetable broth or stock: If you’re not on a vegan or vegetarian eating plan, you can use chicken broth to really get that poultry seasoning. If you’d like to make your own, this is my homemade version of chicken bone broth.
• Celery Is a great addition to the recipe and gives a big crunch!
• Carrots I love how filling these are, and they add color to your plate.
• Cauliflower The most versatile veggie there is, in my opinion! Be sure to wash your head of cauliflower before you cut into cauliflower florets and cook.

How to make this recipe in the Instant Pot:

Instructions for making this recipe other ways are below.

Time needed: 30 minutes

1. Prepare your pot – Turn the Instant Pot or other electric pressure cooker to Sauté. Add the oil to your pot and allow it to get hot.
2. Add flavor – Add your garlic, onions, and seasonings to the pot and sauté until the onions begin to caramelize, about 3 minutes.
3. Add broth and deglaze – Add the vegetable broth or stock to the pot. Stir the stock in with the onions to deglaze the pot (loosen the brown flavorful bits, called fond, from the bottom of the pot).
4. Add vegetables – Turn the Instant Pot off and add your vegetables–celery, carrots, and cauliflower. Mix the veggies and the seasoning well.
5. Cook the stuffing – Close the lid to your pot, lock it, and set your valve to Sealing. Set your cook time to 0 (yes, zero) minutes using the “steam” function.
6. Your pot will cook as it comes to pressure. When the timer goes off, immediately release the pressure (called Manual or Quick Release) by moving the valve from Sealing to Venting.
7. Stir and Enjoy – Stir the stuffing and transfer to a serving dish. Enjoy!

Make this cauliflower stuffing recipe using the stove and oven:

1. Preheat the oven to 425ºF.
2. Heat the oil (I use avocado or olive oil) in a large skillet over medium heat.
3. When the oil is warm, sauté the garlic, onions, and other seasonings until the onions begin to caramelize. This should take 3-5 minutes or so.
4. Add the vegetable stock to the skillet–just enough to deglaze the pan, or remove the dark brown pieces from the bottom of the pan.
5. Add the contents of the skillet and the celery, carrots, and cauliflower to a baking dish and stir well.
6. Cover the dish with foil and cook for 20-25 minutes or until the cauliflower is tender.

Crock Pot Instructions:

1. Heat the oil in a skillet on the stove.
2. When the oil is hot, sauté the garlic, onions, and all seasonings until the onions begin to caramelize, about 3-5 minutes.
3. Add the vegetable stock to the skillet. Stir the stock in with the onions to deglaze the pan, and be sure to scrape the bottom to loosen all the good flavorful parts.
4. Add the celery, carrots, and chopped cauliflower to the skillet. Mix the vegetables well so all the cauliflower is coated in seasonings.
5. Transfer the recipe to your slow cooker.
6. Cover with the lid and cook on low for 2-3 hours, or high for 1-2 hours. The bigger your cauliflower pieces are, the longer they will take to cook. (I advise checking in on your stuffing halfway through the cook time to make sure it’s not going to overcook).

Recipe tips

• If you’d like to use cauliflower rice for your stuffing, feel free to do so! I’d add the riced cauliflower after cooking and releasing pressure. After adding the riced cauliflower, stir well and close the lid for 1 minute to allow the cauliflower to warm.
• If in a hurry and making this in the oven, use a baking sheet to roast the veggies for a bit before adding them to a baking dish for the last 5-10 minutes.
• If you’d rather rice your cauliflower and other vegetables, use a food processor to process your veggies to the size you’d like.
• Wanting to add something sweet? Try adding dried cranberries to this dish just after you add the vegetables.
• If you have any remaining stuffing store it in an airtight container and store in the refrigerator. In my family, all stuffing is easily gone by the next day.

Healthy eating plans

21 Day Fix/Ultimate Portion Fix: For the entire recipe, the count is 9 green containers and 1 teaspoon. Each serving is 1.5 green containers.

This is a popular Weight Watchers Cauliflower Stuffing! It counts as a zero point food on blue, green, and purple plans. For the new 2023 plan, it’s still zero points.

For 2B Mindset, this is a perfect lunch or dinner. For lunch you’ll want to cover 50% of your plate with this or a mixture of other vegetables, add 25% protein, and 25% full fiber carbs. For dinner, you’re aiming for 75% vegetables and 25% protein.

More delicious cauliflower recipes

• 21 Day Fix Spanish Rice Recipe
• Weight Watchers Instant Pot Cauliflower Potato Salad
• Creamy Instant Pot Mashed Cauliflower Recipe
• 21 Day Fix Cauliflower Pizza

Print

Cauliflower Stuffing

This vegan cauliflower stuffing is going to help you stay on track with your healthy eating goals while still enjoying those traditional holiday flavors.

Course Side Dish

Cuisine American

Keyword Cauliflower Stuffing

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 6 Servings

Calories 60kcal

Author Becca Ludlum

Equipment

• Instant Pot 6 qt
• Sealing Rings
• Kitchen Knife

Ingredients

• 1 tsp avocado oil or olive
• 8 cloves garlic minced
• 1 onion yellow, diced
• 4 tbsp rosemary fresh, chopped. 1 tsp dried
• 2 tbsp thyme fresh, 1/2 tsp dried
• 2 tsp sage ground
• 1 tsp pepper
• 2 tsp celery salt
• 2 tsp parsley
• 1/2 cup vegetable broth low sodium
• 2 stalks celery diced
• 2 carrots peeled and diced
• 1 head cauliflower washed and chopped

Instructions

Instant Pot:

• Turn the Instant Pot to sauté mode. Add the oil and allow it to get hot. 1 tsp avocado oil
• Sauté the garlic, onions, and seasoning until the onions start caramelizing, about 3-5 minutes. 8 cloves garlic, 1 onion , 4 tbsp rosemary , 2 tbsp thyme, 2 tsp sage, 1 tsp pepper, 2 tsp celery salt, 2 tsp parsley
• Add the vegetable broth or stock to the Instant Pot. Stir the stock in with the onions to deglaze the pot, and be sure to scrape the bottom to loosen all the good flavorful parts (called fond) that are stuck on. 1/2 cup vegetable broth
• Next, turn off the Instant Pot and add the celery, carrots, and cauliflower. Mix the vegetables well so that all the cauliflower is coated with seasoning. 2 stalks celery , 2 carrots , 1 head cauliflower
• Close the lid and turn the pressure valve to sealing. Cook the "stuffing" for 0 (zero) minutes using the "Steam" function. Release the pressure by opening the pressure valve and doing a quick release.
• Give the "stuffing" another quick stir then transfer to a serving dish.

Oven:

• Preheat the oven to 425 degrees Fahrenheit.
• Heat the oil in a skillet on the stove. 1 tsp avocado oil
• When the oil is hot, sauté the garlic, onions, and seasoning until the onions start caramelizing. This will take about 3-5 minutes. 8 cloves garlic, 1 onion , 4 tbsp rosemary , 2 tbsp thyme, 2 tsp sage, 1 tsp pepper, 2 tsp celery salt, 2 tsp parsley
• Add the vegetable stock to the skillet. Stir the stock in with the onions to deglaze the pan, and be sure to scrape the bottom to loosen all the good flavorful parts. 1/2 cup vegetable broth
• Next add the celery, carrots, and cauliflower. Mix the vegetables well so that all the cauliflower is coated with seasoning. 2 stalks celery , 2 carrots , 1 head cauliflower
• Transfer the "stuffing" to a baking pan. Cover with foil and cook for 20-25 minutes until the cauliflower is tender but not mushy.
• Remove the foil. Garnish and serve.

Slow cooker:

• Heat the oil in a skillet on the stove. 1 tsp avocado oil
• When the oil is hot, sauté the garlic, onions, and seasoning until the onions start caramelizing. This will take about 3-5 minutes. 8 cloves garlic, 1 onion , 4 tbsp rosemary , 2 tbsp thyme, 2 tsp sage, 1 tsp pepper, 2 tsp celery salt, 2 tsp parsley
• Add the vegetable stock to the skillet. Stir the stock in with the onions to deglaze the pan, and be sure to scrape the bottom to loosen all the good flavorful parts. 1/2 cup vegetable broth
• Next, add the celery, carrots, and cauliflower. Mix the vegetables well so that all the cauliflower is coated with seasoning. 2 stalks celery , 2 carrots , 1 head cauliflower
• Transfer the "stuffing" to your slow cooker.
• Cover with the lid. Cook on low for 2-3 hours or high for 1-2 hours. The bigger the cauliflower pieces, the longer it will take to cook.

Video

Notes

 

21 Day Fix: Container Counts for 1 serving: 1 1/2 green containers

2B Mindset: Perfect vegetable option for any meal

Weight Watchers: Free on all plans

Nutrition

Calories: 60kcal | Carbohydrates: 11g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Sodium: 444mg | Potassium: 456mg | Fiber: 4g | Sugar: 4g | Vitamin A: 3547IU | Vitamin C: 52mg | Calcium: 62mg | Iron: 1mg

The post Vegan Cauliflower Stuffing Recipe appeared first on My Crazy Good Life.

I love hosting my family and friends – it’s one of the greatest things I look forward to during the holiday season. I also love being in control of my healthy Thanksgiving menu. My guests are so gracious and ask what they can bring – selfishly, I send them one of my favorite My Crazy Good Life recipes.  

In the past, Thanksgiving has been a stressful holiday for me – so many heavy and unhealthy options – which really hindered my healthy eating goals. Over the past few holidays, I’ve made it my goal to create delicious recipes that aren’t lacking in satisfaction or flavor.  

This year, I’m helping to simplify your big day and sharing all of the details on what I’ll be enjoying this Thanksgiving Day. 

Thanksgiving Appetizers

No one wants a hangry guest – or a hangry host. I always manage to make a few appetizers ahead of time to help entertain people while I’m making the last minute touches on the rest of my meal. This year I’m serving three appetizers packed with flavor to provide a little bit of a variety in taste for all of my guests. 

Baked Blooming Onion with Spicy Dipping Sauce

View Recipe

This healthy blooming onion recipe is gluten free and baked or air fried. You get all the crunch and flavor without sacrificing your healthy lifestyle. I’ve even whipped up a spicy dipping sauce that you’re going to love!

Spicy Mexican Corn Dip

View Recipe

Sometimes called Fiesta Corn Dip, this warm dip is made with fiesta corn, spicy peppers, shredded cheese, and trust me on this one–cottage cheese and Greek yogurt, blended together to make a protein packed creamy dip.

I’d say that this hot Corn Dip is good, or easy, or popular–but seriously, it’s all three. And it’s gotten a healthy makeover!

Healthy Spinach Artichoke Dip

View Recipe

This healthy Spinach Artichoke Dip recipe with Greek yogurt is an easy appetizer! Make this Skinny Artichoke Dip in the Instant Pot, Crockpot, or on the stove and serve it hot or cold–your choice. Full of veggies and protein from greek yogurt, it’s one of our most requested party appetizers.

The Main Meat Dish

This year, I’ll be making my Perfect Instant Pot Turkey Breast. Thanksgiving doesn’t quite seem the same without the classic Turkey – however, I’m not committed enough to stand by the stove all day long basting. 

This recipe is the perfect way for me to serve the traditional fresh flavor of a turkey without the time commitment. If you are looking for the more traditional route of turkey cooking, I have a great guide for you that shares 10 Ways to Cook a Turkey.

Thanksgiving Side Dishes

Thanksgiving is all about enjoying all of the flavors. Unpopular opinion? I think the side dishes hold more value in the meal than the main meat dish! I’ve planned out five delicious side dishes for my guests. (Don’t worry, a few of them are being cooked by my guests!)

Healthy Sweet Potato Casserole

View Recipe

Our sweet potato casserole is gluten-free and made with wholesome ingredients like roasted sweet potatoes, coconut milk, almond flour, and coconut sugar – no refined brown sugar or white sugar in this recipe!

This is the best sweet potato casserole recipe I’ve ever enjoyed, and it’s a healthier version than the classic potato casserole. This will hands down be your new perfect Thanksgiving side dish.

Roasted Teriyaki Brussels Sprouts

View Recipe

Our Crispy Oven Roasted Teriyaki Brussels Sprouts recipe will give you an instant flavor bomb of goodness while enjoying a healthy side dish. We’re confident that after trying this recipe with real and simple ingredients, you too will be a huge fan of roasted Brussels sprouts!

Vegan Cauliflower Stuffing

View Recipe

I love the flavors of traditional Thanksgiving stuffing, however I wanted a low-carb stuffing with simple ingredients. After much recipe testing in the kitchen, I am thrilled to report back the end result – a low-carb cauliflower stuffing packed with fresh vegetables and flavor.

My hands-down favorite food of the day is traditional stuffing–so on my plate, you’ll find traditional stuffing right alongside this cauliflower stuffing. It’s a great way to get all the flavors you crave in a healthier way.

Rosemary Smashed Potatoes with Garlic

View Recipe

These Rosemary Smashed Potatoes with garlic are so easy to make! Steam, season, smash, and bake! That’s really all there is to this recipe. It’s so simple  but filled with the traditional complex flavors of Thanksgiving potatoes. 

Air Fryer Veggies

View Recipe

I’m always looking for a way to not overcrowd the oven on Thanksgiving. This year, I’ll be air-frying my vegetables. I plan on using frozen broccoli and frozen cauliflower to simplify my grocery shopping – no need to worry about not being able to find these fresh vegetables when grocery store shelves might be running low.

Thanksgiving Cocktails

I love having cocktails ready ahead of time for my guests – it takes the awkward guesswork out of what people will want to drink, and still provides them with a few options on hand.  

Cranberry Margarita

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I’m 100% convinced that you can create a margarita for every occasion throughout the entire year. Thanksgiving is well known for the cranberry flavors, twist that in with a delicious margarita, and you have – the skinny Cranberry Margarita.   

It’s the perfect balance between healthy and indulgent. No added sugar or artificial sweeteners, no syrups, but full of flavor and natural sweetness with about 100 calories.

Apple Cider Margarita Shooters

View Recipe

Now that fall is upon us the leaves are changing, the nights are getting cool, and you might think that margarita season is fading away…I won’t let that happen! 

Apple Cider Margarita Shooters have just enough of that fall zing that I crave on occasion and all the kick of my favorite margarita recipes. The best of both worlds all rolled up into one. This is a cocktail that I often serve while hosting during the cooler months.

Thanksgiving Desserts

You can’t have a Thanksgiving meal without a few sweet treats at the end of the night. This used to be the most stressful part of the meal for me, so many sweets to choose from. I would always go a bit overboard and would unintentionally sabotage my healthy eating goals.

There is no need to miss out on dessert – and I truly believe that food can still taste good and be healthy for you. I’m serving three of my incredibly flavorful desserts this year, and have no stress about eating them while staying in line with my health goals.

Healthy Buckeyes

View Recipe

My healthy recipe for Buckeyes doesn’t contain any shortening, powdered sugar, or oils. Just four ingredients in this delicious homemade peanut butter cup recipe.

These gluten free healthy Peanut Butter Buckeyes are a protein-packed way to satisfy a chocolate and peanut butter craving! These peanut butter balls, or buckeyes, combine dark chocolate chips (I use dairy free), creamy peanut butter, sweet honey, and coconut flour together for a delicious and not too sweet treat.

Lime Coconut Bites

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I love offsetting the traditional flavors of a Thanksgiving meal with a light and tart dessert option. Our Lime Coconut Bites are a delicious and simple dessert recipe for those of you looking for a little sweetness. 

There’s no added sugar in this recipe, and just four simple ingredients–lime, coconut, coconut oil, and honey. This is a vegan, gluten free, no bake dessert that your family will love.

No Bake Coconut Mocha Bars

View Recipe

This had me at no bake. A dessert that doesn’t require baking on one of the busiest days for a kitchen is a huge win. I love how simple these bars are to throw together at the last minute. 

Everything comes straight from my pantry, but they’re still healthy–it’s a win win. No brown sugar, no refined sugar or store bought chocolate–we’re talking honey, coffee (if you want it), vanilla, coconut oil, and coconut powder.

Thanksgiving Leftover Recipes

Imagine the day after Thanksgiving, where you just might have some leftovers in your kitchen ready to be repurposed into another incredible meal.  

It doesn’t happen too often in my house, but when it does I am here for it.  I love a good leftover – it still holds the fresh flavors of yesterday, without the hassle of long cooking times.  

Here’s what I’m planning to do with some of my leftovers:

Turkey Cranberry Lettuce Wraps

View Recipe

Made with sliced leftover turkey, a quick homemade cranberry sauce, and creamy Greek yogurt. These wraps make an easy lunch or quick dinner the day after Thanksgiving.

Homemade Turkey Soup

View Recipe

If you do decide to go the traditional route of cooking a whole turkey, this recipe is a must for all of your leftovers. This easy leftover turkey soup is perfect after a holiday! Warming turkey bone broth, vegetables, and some noodles is all it takes.

In the past, we’ve frozen this soup and reheat it on really *cold* winter nights.  It’s a hearty soup packed with nutrients. 

Your Thanksgiving Meal Plan

Creating and cooking healthy recipes is a huge part of my daily job.  I thrive on cooking healthy meals for my family.  This might not be the case for you, and don’t worry, I can help.  

Here at My Crazy Good Life, we want you to be confident and successful in the kitchen.  We want to give you all the tools to help as much as we can.  

This entire Thanksgiving meal can be planned on our website with a printable grocery list!  Head on over to our easy meal prep planner which teaches you exactly how to create your meal plan and grocery list on our website.

The post My Healthy Thanksgiving Recipes (from my kitchen) appeared first on My Crazy Good Life.

It’s always good to have a high veggie, low carb potato salad for everyone to enjoy. Whether you’re following a keto diet, looking to get more veggies into your day, or just looking for a change from the traditional potato salad, you’re going to love this faux potato salad recipe. It uses fresh cauliflower in place of potatoes. You get a similar texture without all of the carbs.

Where’s the recipe?

Recipes here at My Crazy Good Life are written so that anyone can make them. If you’re new to the kitchen, read through the post below before heading to the printable recipe. You’ll find lots of ingredient information, recipe tips, and even healthy eating information for several popular diets.

If you feel more comfortable in the kitchen, head straight to the printable recipe at the bottom of the post. You’ll find simple instructions for making this Instant Pot Cauliflower Potato Salad recipe.

Ingredients in Cauliflower Potato Salad

• Hard boiled eggs I love making these right in my Instant Pot. There’s even a way to make hard boiled eggs without the shells, and it saves a ton of time because you don’t have to peel them.
• Cauliflower You’ll be chopping this before you use it.
• Celery I love the crunch that celery adds to any potato salad–this one is no exception.
• Red onion If you don’t have red onion, any colored onion will do–even green onions.
• Plain Greek yogurt You definitely want unflavored here. 2% is best, whole will make your salad super thick and non fat will make it thin.
• White Vinegar
• Mustard (traditional mustard in a bottle, not dry) You can use regular or dijon mustard here.
• Pepper

Optional ingredients: If you have a specific memory of a classic potato salad that you’re trying to replicate, you might want to add one or two of these optional ingredients:

• 1/4 cup chopped dill pickles
• 1 tbsp fresh dill
• 1 tbsp chopped fresh parsley
• 1 tsp garlic powder

How to make Instant Pot Cauliflower Potato Salad

These directions work for any electric pressure cooker.

1. Hard boil your eggs using your favorite Instant Pot method. I prefer either the 5, 5, 5 method or using the pot in pot method and cooking the already cracked eggs. I love that I don’t have to spend time peeling the eggs with the pot in pot method! When your eggs are done cooking, set them aside in an ice bath or the fridge to cool.
2. Chop the fresh cauliflower florets into 1 inch pieces. These are pretty large chunks because we don’t want it to overcook.
3. Add 1 cup of water to your Instant Pot, then place a trivet or steamer basket down and put the cauliflower on top of it. This helps to keep the cauliflower up above to water so it can steam and not boil.
4. Place the lid on the Instant Pot and turn the pressure valve to Sealing. Turn your time to 2 minutes and press the Manual button. Stay close to the pot because you’ll want to release the pressure by turning the pressure valve to Venting. There will be a strong spray of steam that comes out of the pot. This is called a manual pressure release or quick release in the Instant Pot world.
5. Test the feel of your cauliflower by sticking a fork into a piece. If you feel that it could use some more cooking, go ahead and close the lid and let it sit for another minute or two. There is no way to tell you exactly how long your cauliflower will take, because each pot is different and everyone cuts their pieces slightly different.
6. Carefully lift the cooked cauliflower out of the pot and drain it using a colander. Rinse the cauliflower in cold water to stop the cooking process. Place the cooked and drained cauliflower in a large mixing bowl.
7. Chop the cooled eggs, celery, and onion. Ensure that all of your ingredients are cooled.
8. Add the remaining ingredients, including Greek yogurt, white vinegar, mustard, and pepper to the bowl. Mash together using a fork or an electric mixer until desired texture is reached.

How to make this Salad on the Stove Top

If you don’t have an Instant Pot, boil water and a large pinch of salt and add your cauliflower. Cook for 3-4 minutes or until it feels soft enough for your salad. Follow the rest of the directions as written.

Recipe Tips

• Not overcooking the cauliflower is important for this recipe to have the texture of real potato salad, which is why I recommend cooking it for the lowest amount of time and slowly adding time on. I recommend not using cauliflower rice for this recipe, as it will be too mushy.
• You can cook eggs in the Instant Pot a few ways. I definitely recommend cracking your eggs first so you can save time like in my egg salad recipe. If you’d rather cook your hard boiled eggs in the shell, you can do that too!

Healthy Eating Plans

This is a healthy and delicious side dish for all of your summer picnics.

21 Day Fix/Portion Fix

• Container Count for Entire Recipe: 5 green containers (depending on the size of your head of cauliflower), 4 red containers
• Per 1 cup serving: 1 green container, 1 1/4 red container

Weight Watchers

• Using fat free Greek yogurt, each 1 cup serving of this Cauliflower Potato Salad is 0 Blue Plan Points | 0 Purple Plan Points | 2 Green Plan Points
• The points for the new 2022/2023 points plan is 0.

More Low Carb Recipes

• Instant Pot Chicken Lo Mein Zoodles (20g per serving)
• Buffalo Cauliflower Mac and Cheese (15g per serving)
• Buffalo Cauliflower Dip with Chicken (12g per serving)
• Instant Pot Turkey Breast (1g per serving)
• Fresh Veggie Spring Rolls with Easy Peanut Sauce (8g per serving)

Print

Instant Pot Cauliflower Potato Salad

Instant Pot Cauliflower Potato Salad is an easy summer picnic recipe! Use cauliflower in place of potatoes in this low carb side dish.

Course Side Dish

Cuisine American

Keyword Instant Pot Cauliflower Salad

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Chill time 2 hours hours

Total Time 2 hours hours 30 minutes minutes

Servings 5

Calories 140kcal

Author Becca Ludlum

Equipment

• Instant Pot 6 qt
• Kitchen Knife
• Cutting Board

Ingredients

• 4 eggs hard-boiled
• 1 head cauliflower
• 2 stalks celery diced
• 1/2 red onion diced
• 1 1/2 cups Greek yogurt (or mayo if you'd rather)
• 1 tbsp vinegar white
• 1 tbsp mustard
• 1/4 tsp pepper

Instructions

• Hard boil your eggs using your favorite method. When your eggs are done cooking, set them aside in an ice bath or the fridge to cool. 4 eggs
• Chop the cauliflower into 1 inch pieces. These are pretty large chunks because we don't want it to overcook. 1 head cauliflower
• Add 1 cup of water to your Instant Pot, then place a trivet or steamer basket down and put the cauliflower on top of it.
• Place the lid on the Instant Pot and turn the pressure valve to Sealing. Turn your time to 2 minutes and press the Manual button. Stay close to the pot because you'll want to quick release the pressure by turning the pressure valve to Venting.
• Test the feel of your cauliflower by sticking a fork into a piece. If you feel that it could use some more cooking, go ahead and close the lid and let it sit for another minute or two. There is no way to tell you exactly how long your cauliflower will take, because each pot is different and everyone cuts their pieces slightly different.
• Carefully lift the cooked cauliflower out of the pot and drain it using a colander. Rinse the cauliflower in cold water to stop the cooking process. Place the cooked and drained cauliflower in a large mixing bowl.
• Chop the cooled eggs, celery, and onion. Ensure that all of your ingredients are cooled. 2 stalks celery, 1/2 red onion
• Add the remaining ingredients including Greek yogurt, white vinegar, mustard, and pepper to the bowl. Mash together using a fork or an electric mixer until desired texture is reached. 1 1/2 cups Greek yogurt, 1 tbsp vinegar, 1 tbsp mustard, 1/4 tsp pepper

Notes

Recipe Tips

• Not overcooking the cauliflower is important for this recipe to have the texture of real potato salad, which is why I recommend cooking it for the lowest amount of time and slowly adding time on. I recommend not using cauliflower rice for this recipe, as it will be too mushy.
• You can cook eggs in the Instant Pot a few ways. I definitely recommend cracking your eggs first so you can save time like in my egg salad recipe. If you’d rather cook your hard boiled eggs in the shell, you can do that too!

Healthy Eating Plans

This is a healthy and delicious side dish for all of your summer picnics.

21 Day Fix/Portion Fix

• Container Count for Entire Recipe: 5 green containers (depending on the size of your head of cauliflower), 4 red containers
• Per 1 cup serving: 1 green container, 1 1/4 red container

Weight Watchers

• Using fat free Greek yogurt, each 1 cup serving of this Cauliflower Potato Salad is 0 Blue Plan Points | 0 Purple Plan Points | 2 Green Plan Points | 2023 points: 0

Nutrition

Serving: 0g | Calories: 140kcal | Carbohydrates: 10g | Protein: 14g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 135mg | Sodium: 159mg | Potassium: 456mg | Fiber: 3g | Sugar: 6g | Vitamin A: 304IU | Vitamin C: 57mg | Calcium: 136mg | Iron: 1mg

The post Instant Pot Cauliflower Potato Salad appeared first on My Crazy Good Life.

It’s a one pot meal that your whole family will enjoy and it’s even better the next day, making this simple recipe perfect for meal prep.

You’ll find two different ways to cook this buffalo pasta and they can both be done and on the dinner table in less than 30 minutes! This is the perfect comfort food for wing lovers, and a great way to get veggies into picky eaters.

Where’s the recipe?

Here at My Crazy Good Life we like to make our recipes easy for all of our readers to follow. Whether you’re new to the kitchen or have been cooking all your life, we want you to be able to easily recreate our recipes.

In this post you’ll find ingredient information, detailed cooking instructions, helpful tips, and healthy eating plan calculations. If you want to skip past all that, you can scroll to the bottom of the page where you’ll find the easy to print recipe card for stovetop or Instant Pot Buffalo Chicken Pasta.

Ingredients in Buffalo Chicken Pasta

• Olive oil
• Chicken breast: I use boneless skinless chicken breasts and cut them into small pieces so they cook evenly.
• Garlic: I use garlic powder, but minced garlic would work well too.
• Onion powder
• Black pepper
• Dill (dried)
• Parsley (dried)
• Cauliflower: cauliflower is low in calories, high in fiber, and packed full of nutrients. Once it’s cooked and blended into the creamy wing sauce, you can’t even taste it.
• Frank’s hot sauce: make sure you get the original Frank’s Red Hot Sauce, and not Buffalo.
• Cottage cheese: it might seem strange, but trust me on this one – you can’t taste it. I love using cottage cheese in place of cream cheese since it contains less fat and fewer calories, and once it’s blended you can’t tell the difference anyway.
• Plain Greek yogurt: Greek yogurt is a great alternative to sour cream. It’s got a high protein content and helps to create a creamy, cheesy pasta sauce for this recipe.
• Shredded cheese: I use cheddar cheese, but shredded mozzarella cheese or sharp cheddar cheese would work well too.
• Brown rice flour: this gluten free option helps to thicken the sauce. You can use regular flour, too, if that’s all you have.
• Whole wheat pasta: nutrition facts are calculated using whole wheat penne pasta, but you can use whatever you prefer. Gluten free pasta would be a perfect option if you’re making this for someone with gluten allergies.

How to make Buffalo Chicken Pasta in the Instant Pot

1. Turn the Instant Pot to Sauté. Add the oil and allow it to heat up. When the oil is hot, add the chicken and sauté until the chicken is browned.
2. Add garlic powder, onion powder, black pepper, dill, and parsley to the pot. Mix up the chicken so that the seasoning is evenly distributed.
3. Add the cauliflower to the Instant Pot and cover with the hot sauce. The hot sauce acts as your liquid for this recipe. Close the lid and turn the pressure valve to sealing.
4. Cook the chicken and cauliflower on high pressure using the manual setting for 2 minutes. Let the pressure release naturally for 6-10 minutes before manually releasing it. This means that after the pot is done cooking, allow it to sit without touching it for 6-10 minutes. The contents will still be cooking. After that time, move the Sealing valve to the Vent position and allow the steam to come out. 
5. While the chicken and cauliflower are cooking, set a large pot on the stove, over high heat, to boil. Dump the uncooked pasta into the boiling water and follow the package directions to cook the pasta noodles to al dente.
6. In a high speed blender, mix together the contents of your pot, then add in the cottage cheese and Greek yogurt to create a creamy sauce. 
7. Blend the sauce until smooth, then add the cheese and brown rice flour. Blend until all melted together, then pour the sauce over cooked whole wheat pasta.

How to make Buffalo Chicken Pasta on the stove

1. Heat a large skillet over medium heat on the stove and add the olive oil. When the oil is hot, sauté the chicken until it is browned.
2. Add the seasonings, hot sauce, and cauliflower to the skillet. Mix it up so the cauliflower is covered in hot sauce. Cover the skillet and reduce heat to medium low heat.
3. Allow the cauliflower and chicken to cook for 10-15 minutes, stirring occasionally until the cauliflower is very tender.
4. While the chicken and cauliflower are cooking, set a large pot on the stove, over high heat, to boil. Dump the uncooked pasta into the boiling water and follow the package directions to cook the pasta noodles to al dente.
5. Blend together the contents of the pan, then add the cottage cheese and Greek yogurt to make the sauce. 
6. Once the sauce is blended, add the cheddar cheese and brown rice flour into the blender until it all melts together. Serve on top of whole wheat pasta. 

Recipe Tips

This is a great meal for easy meal prep!

• Leftover buffalo chicken pasta can be stored in the refrigerator, in individual portions, and then be reheated in the microwave for a quick lunch.
• The sauce also freezes well. Sometimes I will double the recipe to make extra buffalo sauce, then store it in the freezer in an airtight container. When I’m ready to use it, I thaw it in the fridge and then heat in the microwave. Here’s a little trick: freeze the sauce in a thin single layer for quicker thawing.
• Some great options for toppings include green onions, blue cheese crumbles, red pepper flakes, or diced bell pepper.
• If you want to make this into a healthy buffalo chicken pasta bake, place the pasta with sauce into a casserole dish and top with bread crumbs, then set the dish under the broiler for a few minutes for it to crisp up.

Healthy Eating Plans

21 Day Fix

Entire recipe: 6 Red Containers, 4 Green Containers, 1 teaspoon, 4 Blue Containers, 16 1/2 Yellow Containers

Per serving: 3/4 Red Container, 1/2 Green Container, 1/2 Blue Container, 2 Yellow Containers, negligible teaspoons

Weight Watchers

On the new 2023 Weight Watchers Plan, this counts as 4 points when using fat free Greek yogurt, fat free cottage cheese, and fat free shredded cheese.

More healthy recipes

• Healthy Buffalo Chicken Dip
• How to Make Rotisserie Chicken
• Slow Cooker Chicken Broth
• Dairy Free Ranch Dressing
• Easy & Delicious Game Day Recipes

Print

Buffalo Chicken Pasta with Hidden Veggies Recipe

This easy buffalo chicken pasta recipe is a family favorite in my house, and is a great addition to your weekly meal rotation. This pasta dish is topped with a protein packed spicy buffalo sauce and can be cooked in the Instant Pot or on the stovetop.

Course Main Course

Cuisine American

Keyword buffalo cauliflower, buffalo chicken

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Assembly Time 5 minutes minutes

Total Time 25 minutes minutes

Servings 8 people

Calories 381kcal

Author Becca Ludlum

Equipment

• Instant Pot 6 qt
• Vitamix Blender
• Enameled Cast Iron Pan

Ingredients

• 1 tsp olive oil
• 1 lb chicken breast cut into bite sized pieces
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp black pepper
• 1/2 tsp dill dried
• 1/2 tsp parsley dried
• 1 head cauliflower
• 3/4 cup hot sauce (Frank's ORIGINAL, not Buffalo)
• 1 box whole wheat pasta about 4 cups
• 3/4 cup cottage cheese
• 3/4 cup Greek yogurt plain, 2%
• 1 cup cheddar cheese shredded
• 2 tbsp brown rice flour

Instructions

Instant Pot Directions

• Turn the Instant Pot to Sauté. Add the oil and allow it to heat up. When the oil is hot, add the chicken and sauté until the chicken is browned. 1 tsp olive oil 1 lb chicken breast
• Add garlic powder, onion powder, black pepper, dill, and parsley to the pot. Mix up the chicken so that the seasoning is evenly distributed. 1/2 tsp garlic powder 1/2 tsp onion powder 1/4 tsp black pepper 1/2 tsp dill 1/2 tsp parsley
• Add the cauliflower to the Instant Pot and cover with the hot sauce. The hot sauce acts as your liquid for this recipe. Close the lid and turn the pressure valve to sealing. 1 head cauliflower 3/4 cup hot sauce (Frank's ORIGINAL, not Buffalo)
• Cook the chicken and cauliflower on high pressure using the manual setting for 2 minutes. Let the pressure release naturally for 6-10 minutes before manually releasing it.
• While the chicken and cauliflower are cooking, set a large pot on the stove, over high heat, to boil. Dump the uncooked pasta into the boiling water and follow the package directions to cook the pasta noodles to al dente. 1 box whole wheat pasta
• In a high speed blender, mix together the contents of your pot, cottage cheese, and Greek yogurt to create a creamy sauce. 3/4 cup cottage cheese 3/4 cup Greek yogurt
• Blend the sauce until smooth, then add the cheese and brown rice flour. Blend until all melted together, then pour the sauce over cooked whole wheat pasta. 1 cup cheddar cheese 2 tbsp brown rice flour

Stovetop Directions

• Heat a large skillet on the stove and add the olive oil. When the oil is hot, sauté the chicken until it is browned.
• Add the seasonings, hot sauce, and cauliflower to the skillet. Mix it up so the cauliflower is covered in hot sauce. Cover the skillet and reduce heat to medium low heat.
• Allow the cauliflower and chicken to cook for 10-15 minutes, stirring occasionally until the cauliflower is very tender.
• While the chicken and cauliflower are cooking, set a large pot on the stove, over high heat, to boil. Dump the uncooked pasta into the boiling water and follow the package directions to cook the pasta noodles to al dente.
• Blend together the contents of the pan, cottage cheese, and Greek yogurt to make the sauce. 
• Add the cheddar cheese and brown rice flour into the blender until it all melts together. Serve on top of whole wheat pasta. 

Notes

Recipe Tips:

This is a great meal for easy meal prep!

• Leftover buffalo chicken pasta stored in the refrigerator in individual portions and can then be reheated in the microwave for a quick lunch.
• The sauce also freezes well. Sometimes I will double the recipe to make extra buffalo sauce, then store it in the freezer in an airtight container. When I’m ready to use it, I thaw it in the fridge and then heat in the microwave. Here’s a little trick: freeze the sauce in a thin single layer for quicker thawing.
• Some great options for toppings include green onions, blue cheese crumbles, red pepper flakes, or diced bell pepper.
• If you want to make this into a healthy buffalo chicken pasta bake, place the pasta with sauce into a casserole dish and top with bread crumbs, then set the dish under the broiler for a few minutes for it to crisp up.

21 Day Fix:

Entire recipe: 6 Red Containers, 4 Green Containers, 1 teaspoon, 4 Blue Containers, 16 1/2 Yellow Containers

Per serving: 3/4 Red Container, 1/2 Green Container, 1/2 Blue Container, 2 Yellow Containers, negligible teaspoons

Weight Watchers

On the new 2023 Weight Watchers Plan, this counts as 4 points when using fat free Greek yogurt, fat free cottage cheese, and fat free shredded cheese.

Nutrition

Calories: 381kcal | Carbohydrates: 45.2g | Protein: 28.1g | Fat: 9.3g | Saturated Fat: 3.5g | Cholesterol: 55mg | Sodium: 1042mg | Potassium: 582mg | Fiber: 5.7g | Sugar: 3.6g | Calcium: 170mg | Iron: 2mg

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