Easy Lacto-Fermented Cauliflower

When cauliflower is in season, consider preserving some using the lacto-fermentation method. This fermented cauliflower recipe preserves the florets as tasty and crunchy little tidbits packed with probiotics.

New to fermenting foods? Be sure to read this compilation of frequently asked questions before you get started!

 

fermented cauliflower in two glass jars

The Handcrafted Pantry

Ready to DIY your pantry with more wholesome ingredients? Check out my ebook, The Handcrafted Pantry! Filled with delicious recipes for some of your favorite condiments, snacks, and toppings, it’s the guide you need to start skipping packaged products and embrace homemade.

My first attempt at lacto-fermentation?

It didn’t go so well. First, the whole idea of letting fresh food sit out on the counter until it ferments goes against everything I’ve ever been taught about cooking. But beyond that, I was trying to cobble together a system that left me with a moldy, uh, buggy mess that ended up in the compost.

It’s a simple thing, but it’s essential that the food you’re trying to ferment remain completely submerged under the brine. Mine did not. Thus, the big ole fat fail.

That was years ago.

The little glass weights that hold ingredients under the brine are a key to my success, these days. 

Why fermented foods?

cauliflower on a cutting board

Fermented Cauliflower Recipe

It took me 25 minutes, start to finish, to assemble three pints of cauliflower. Then, of course, there’s the fermentation time, but you don’t need to do much during that other than check the jars to make sure the solids remain completely covered. 

Ingredients

Cauliflower Whether you grow your own cauliflower or pick it up from the produce section, you’ll start by cutting the cauliflower into manageable pieces and giving them a good rinse. You can feel free to try the fancy purple cauliflower, too, if you have access to it.

Peppers You can use any kind of hot pepper. You’ll see here that I’ve used a couple of different ones. You can slice them – or not! You can also SKIP the peppers (and garlic) entirely, if you prefer. 

Garlic Cloves of garlic add a depth of flavor, but these are entirely optional.

Salt Use sea salt, NOT table salt. Table salt often has anti-caking agents that can interfere with the fermentation.

Water It’s critical that you use filtered or distilled water for fermentation. Municipal water is treated with chlorine and other chemicals that can impede successfully fermented vegetables.

Municipal tap water contains chlorine, which can inhibit fermentation, so be sure to use filtered water or distilled water instead. A Berkey water filter provides clean water that’s free of toxins. Great for making your drinking water free of chemicals, but perfect for fermentation, too.

pouring water into fermentation jars

Preparing the Ferment

Once the cauliflower is chopped and ready, it’s a simple matter of packing the vegetables into jars and covering it with a salt brine. Really, it couldn’t be easier!

You can use mason jars here or upcycled jars in either case, be mindful that the salty brine will cause metal lids to rust. You can prevent this by putting a piece of waxed paper between the jar and lid. 

Do you need an airlock? No. When I first started fermenting veggies, I did use one. Anymore though, it’s just as easy to use a plain lid and “burp” the jar daily. This requires loosening the lid to allow gasses to escape. If you must leave fermenting products for days at a time or are afraid you’ll forge to release those gasses, you might be more comfortable using an airlock.

Set the cauliflower in an out of the way place to ferment. Active bubbling can cause the brine to overflow, so it’s a good idea to place the jars on a tray to capture liquid.

In a warm room, fermentation will take about 3 to 5 days. In a cooler room it will likely take longer. The best way to test is with a taste! 

It should smell pleasantly sour; if it smells off at all, discard the cauliflower and try again. If it smells good, pull out a small piece of cauliflower and see if it’s tangy. If it’s not tangy enough for you, leave it at room temperature and continue checking the flavor.

fermented cauliflower in two glass jars

★ Did you make this lacto-fermented cauliflower recipe? Don’t forget to give it a star rating below! ★

cauliflower in glass jars.

Lacto-Fermented Cauliflower Recipe

Yield: 3 pints
Prep Time: 25 minutes
Fermenting Time: 5 days
Total Time: 5 days 25 minutes

These crunchy cauliflower bites are excellent for snacking and pack a probiotic punch. Serve this fermented cauliflower on a crudite platter, alongside a sandwich, or straight out of the jar.

Ingredients

Instructions

  1. Wash 3 pint-sized jars (or one quart and one pint). Even if they were clean in the cupboard - you want to be sure to avoid unwanted bacteria.
  2. Mix water and salt to make brine. Set aside, stirring occasionally until salt is dissolved.
  3. Place one pepper and one garlic clove in each pint-sized jar. Use them whole or slice them if you like.
  4. Cut cauliflower into bite sized pieces and divide between jars.
  5. Pour brine over cauliflower to cover. (If you don’t have quite enough brine, you can add water to top off each jar.)
  6. Place glass weight on top of the cauliflower to assure it’s submerged under the brine. Seal jar with an airlock system or screw a lid on loosely.
  7. Set in an out of the way place to ferment for 3-5 days. (There’s potential for these to overflow a little, so set fermenting jars in a pan of some sort to catch drips.) 
  8. Test the cauliflower after a few days; if you’re happy with the level of fermentation, screw on a lid and refrigerate. Not quite ready? Leave out on the counter for another day or two. Be sure to use a clean utensil to remove cauliflower — using fingers could contaminate the brine.

Notes

Water: Municipal tap water contains chlorine, which can inhibit fermentation. Use spring or distilled water instead.

Salt: Salt with iodine or anti-caking agents can inhibit fermentation.

Brine: Four cups of brine is enough for approximately three pint jars of cauliflower.

It's critical that the veggies remain completely submerged in the brine. Glass weights are great for this!

Do you need an airlock? No. When I first started fermenting veggies, I did use one. Anymore though, it's just as easy to use a plain lid and "burp" the jar daily. This requires loosening the lid to allow gasses to escape. If you must leave fermenting products for days at a time or are afraid you'll forge to release those gasses, you might be more comfortable using an airlock.

Nutrition Information:
Yield: 12 Serving Size: 1/2 cup
Amount Per Serving: Calories: 16Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 540mgCarbohydrates: 3gFiber: 1gSugar: 2gProtein: 1g

Did you make this recipe?

Share an image on Instagram and tag @attainablesustainable with #attainablesustainable!

More recipes for fermentation: 

If you loved this recipe (and the idea of adding more probiotics to your diet!) there’s so much more exploring to do! 

Originally published in 2015; this post has been updated. It was originally sponsored by Fermentools.

Click to save or share!

About the author: Kris Bordessa is an award-winning National Geographic author and a certified Master Food Preserver. Read more about Kris and how she got started with this site here. If you want to send Kris a quick message, you can get in touch here.

54 comments… add one
  • Wendi Jan 23, 2024 @ 5:52

    I want to use kefir whey to ferment my cauliflower. How much would you recommend? I’ll use a 1/2 gallon mason jar. Is 1/2 cup of whey enough?

    • Kris Bordessa, National Geographic author/certified master food preserver Jan 25, 2024 @ 15:38

      I would think so!

  • Jean Jan 5, 2024 @ 7:30

    Just picked several heads of cauliflower from my allotment which in January is a surprise! Delightful tho! Going to try yr recipe. Have successfully fermented a few things and was really pleased to find a little jar just the right size to fit the top of my Milner yippee I thought BUT I couldn’t get it out until I tried sucking it out with a vacuum
    Now I put said ideal jar in a plastic bag and it comes out a treat! Just a warning for newbie fermenters!

    • AttainableSustainable Jan 11, 2024 @ 7:06

      Noted 🙂

  • Debby Nov 8, 2023 @ 4:32

    I made my first batch of sauerkraut last week.I was so impressed. Can’t wait to try this recipe.I love pickled . Sounds simple and wonderful! Thank you

    • AttainableSustainable Nov 9, 2023 @ 8:05

      Oh good, you’ll love it 🙂

  • frank Nov 5, 2023 @ 12:04

    not a single receipe on the internet says what to do with the brine and the vegetable once fermentation is complete. I dump the brine and rinse vegetables with water because I want the fermentation process to stop. comments? hints? suggestions?

    • AttainableSustainable Nov 9, 2023 @ 8:33

      To slow fermentation, it can go in the fridge and you can eat it from there. Once you’re done with the veggies, you can reuse the brine as a starter culture for a new ferment!

  • Joy Oct 8, 2023 @ 10:23

    Is it possible to use less salt in fermentation? I’m trying to watch my salt intake, but love fermented vegetables.

    • Kris Bordessa Oct 10, 2023 @ 12:28

      You can experiment with it a bit, but know that you might have some loss as you get it right. Using a starter culture often allows you to use less salt to begin with. Good luck!

  • Diane Sep 3, 2023 @ 1:58

    Kris, I’ve never done this before and am a little confused about the lid and burping process. Can I use a canning lid and just “pop” it ? Or would the seal mess things up? Where do you get glass weights or is there something else I could use?

    • AttainableSustainable Sep 7, 2023 @ 10:01

      You’ll want to unscrew the lid to let the gasses out for burping. A plastic lid is preferable, if using a canning lid with a ring put parchment paper in between the lid and the jar. Sometimes you can find glass weights online, try Etsy. Or, try a small glass jar (like a baby food jar) filled with water as a weight. Good luck!

  • Ben Honeyman Jul 27, 2023 @ 15:26

    Can ferments be “jump started” using yogurt starter?

    • Kris Bordessa Oct 10, 2023 @ 14:22

      They can be jump-started with whey; haven’t tried it with yogurt starter.

  • Siv Jun 9, 2023 @ 15:53

    I accidentally pushed down the cauliflower with my fingers after I added the brine. Is that going to be bad for the fermentation? Just read your note on trying to not touch the brine with your finger because of introducing potential bacteria. Should I discard and start over?

    • AttainableSustainable Jun 29, 2023 @ 13:04

      There’s always a small risk, but it should be fine if your hands were clean. Up to you if you want to start over!

  • Nina May 30, 2023 @ 13:47

    Hello,
    How do I know if I want to add more salt or not?
    I like it salty and crunchy,
    Can I add more salt in day 2 or 3 of fermentation after tasting?
    Thank you

    • AttainableSustainable Jun 8, 2023 @ 9:54

      It should be pretty salty already. You can add a little more if needed but not too much because it can inhibit fermentation.

  • Jo May 17, 2023 @ 1:24

    Looks great thanks. How soon to you need to consume by? Is there any way of conserving for about a year?

    • AttainableSustainable May 18, 2023 @ 6:20

      It should last a very long time in the refrigerator once it is fermented to your liking. As with any ferment, just keep your eye on it and give it a smell, a taste, and check for mold. Otherwise, it’s fine to eat!

  • Naoise Pye Feb 17, 2023 @ 13:30

    This worked very well. I just put a part of the cauliflower stalk /leaf on top as a weight and it worked perfectly. It took about a week to ferment, and I left it out as we sacked our way thru the jar. The one pepper I used gave a nice peppery taste and they were crunchy and tasty. Thanks for the simple straightforward instructions!

    • AttainableSustainable Feb 23, 2023 @ 6:42

      Wonderful, glad you are enjoying them!

  • Chad Feb 15, 2023 @ 2:49

    Delicious and so easy.
    Definitely an A++.
    And it only kept getting better in the fridge after fermentation. This is my new go to. A must try for beginners as well as advanced.

    • AttainableSustainable Feb 16, 2023 @ 4:35

      So glad you love it! 🙂

  • Koree Feb 7, 2023 @ 8:29

    This recipe is my very first batch fermentation.
    Delicious! So versatile. Thank you so much.

    • AttainableSustainable Feb 9, 2023 @ 6:20

      You’re welcome, glad you love it!

  • Cheche Aug 29, 2022 @ 14:47

    Hi Kris, I am so excited about LF cauliflower… I recently finished the last of my first batch, and I saved the brine. Can I just put new cauliflower and jalapeno in the same jar with the older brine? Thank you!
    Cheche

    • AttainableSustainable Aug 30, 2022 @ 4:43

      Yes, you should be able to reuse the brine!

  • Tamas Godanyi Sep 13, 2021 @ 0:39

    How can you use these harder vegetables like cauliflowers once they are fermented? I love the idea, I’m just confused as I would normally blanch/cook caulis and broccoli before eating.

    • Kris Bordessa Sep 18, 2021 @ 7:51

      They’re more like a crunchy pickle.

  • Joshua Vazquez Jun 23, 2021 @ 12:22

    Hey i was wondering how long will this ferment last on the shelf and do you have to stir it at all? Also can i just put a cheese cloth on top of jar or does it have to be sealed?

    • Kris Bordessa Jul 6, 2021 @ 16:36

      It needs to be kept in a cool place — think basement — if it’s not refrigerated. This slows the fermentation. I like to seal them once they’re done, but it’s not absolutely necessary. You just want to keep the bugs out.

    • Mary Lee Green Feb 3, 2023 @ 4:05

      I use panty hose instead of cheese cloth. Works fine. Use legs to tie.

      • AttainableSustainable Feb 9, 2023 @ 7:01

        That’s one way to do it!

  • Tim Oct 28, 2020 @ 10:21

    This is my first experience, ever, with fermentation. I mixed cauliflower with carrot sticks, two jalapenos, and some diced garlic. I may have added too much brine to the jars, as some of it has seeped out of the airlock (have a catch pan underneath). It has only been 48 hours since I started this batch, but looking forward to some great tasting snacks this weekend! Will let you know if I run into any issues (or have any questions). Thank you Kris!

    • Kris Bordessa Oct 31, 2020 @ 7:49

      A really active ferment can overflow, so you’re on the right track!

  • Isolde Smith Oct 11, 2020 @ 23:17

    We followed recipe for fermenting cauliflower after 3 days the liquid is going cloudy and bubbling rapidly is this normal?

    • Kris Bordessa Oct 12, 2020 @ 8:42

      Yes! The liquid will become somewhat cloudy and the bubbling is an indicator that it’s actively fermenting! Just be sure that the cauliflower remains submerged and you’ll be snacking in no time!

  • Eleanor Aug 12, 2020 @ 6:54

    I’m excited to try this for my first time. How long will this last in the refrigerator once it’s done? Thank you.

    • Kris Bordessa Aug 13, 2020 @ 7:34

      Months! 4? 6?

  • Russell Dec 6, 2019 @ 16:15

    Thanks for posting this recipe.
    I’ve been using Lacto-Fermentation for pickles for years, and this years season is done….as are my pickles!
    I needed ‘something’ to fill the void and wanted to make sure Cauliflower didn’t need anything special. I found your recipe.
    The amount of salt you use is less by about 1/4 but it turned out perfect.
    I added some thin sliced carrots and a bag of pearl onions (sliced in half) just to add a bit of variety to the mix.
    One other change? I didn’t want to cut a hole in my gallon jar lid for a bubbler, so I use a baggie filled with brine, laid on top of the mix while it does it’s thing. It fits in the jar mouth and keeps everything submerged ….but still lets the bubbles pass. Give it a try!
    It’s nice to know I have something to hold me over after everyone gobbles up my pickles.
    Thanks again!

    • Kris Bordessa Dec 9, 2019 @ 15:37

      You’re so welcome!

    • Charles Mar 4, 2020 @ 7:10

      I assume the baggie is plastic. If you are comfortable with it’s presence in your fermenting process, that’s your choice.

  • linda flater Dec 27, 2018 @ 11:40

    i took broccolli and cauliflower red onion and whole garlic salted heavily and packed in jar,set i aside for few days i didn’t realize i needed water also so when i got back to it i added water, do you think its safe this my first try and it stinks

    • Kris Bordessa Dec 27, 2018 @ 16:08

      If it has an offensive odor, you probably need to start over. That’s a good indicator that a ferment has gone bad.

    • Maria Dec 27, 2020 @ 7:20

      Great recipe! My 14 month old even loves them! Sometimes it’s the only thing she’ll eat haha

      • Kris Bordessa Dec 27, 2020 @ 14:11

        When the toddlers love it, you know it’s good! 🙂

  • Pat Oct 4, 2018 @ 9:39

    Can this be processed in a water bath canner? I would like to make a few jars for myself and for gifts.

    • Kris Bordessa Oct 17, 2018 @ 9:37

      This is not a canning recipe, no. And heating the fermented cauliflower will kill the good bacteria from fermenting. Look for a recipe that uses vinegar, one that’s specifically meant for canning purposes.

  • Kathy Altergott Jun 15, 2018 @ 12:43

    I just made pickles using this method and they were ready in two days, I live in AZ and it is warmer here. I am going to try this next since I am pretty sure the pickles won’t last long. They are very good! Someone suggested adding a teaspoon of vinegar to prevent the yeast growth. I did it and it worked do you know if this can be done with the cauliflower?

    • Kris Bordessa Jun 15, 2018 @ 19:44

      I’ve never added vinegar to a ferment, and the yeast is a byproduct of fermentation. Not sure I’d want to eliminate it.

  • DS May 18, 2018 @ 11:36

    Your cauliflower looks amazing, my fav vegetable.
    One of my jars of fermented vegetables, distilled water, sea salt, cauliflower, broccoli, garlic, and carrots has a white layer and ring around the top. I started them 1 month ago. They stay submerged. Any idea what the white ring is?

    • Kris Bordessa May 18, 2018 @ 12:45

      Ferments can get a thin layer of white yeast on top of them. Scrape it off and give the jar a sniff; if it doesn’t smell objectionable, it’s likely fine. If the top gets pink, green, or black, you’ll want to toss it.

  • Sariya Mar 10, 2018 @ 20:32

    This sounds like a great experiment! I will try it! Thank you for the idea!

Leave a Reply

Your email address will not be published. Required fields are marked *

Skip to Recipe