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Healthy Cauliflower Pancakes {GF, Low Calorie, Paleo, Low Carb}

April 18, 2022

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Healthy Cauliflower Pancakes taste like potato pancakes without the carbs. They’re low calorie, gluten free, Paleo and low carb. A savory pancake that’s versatile. You can eat them for breakfast, lunch or a snack! Low Calorie + Gluten Free + Paleo + Low Carb

Healthy Cauliflower Pancakes taste like potato pancakes without the carbs. A savory pancakes that's versatile. You can eat them for breakfast, lunch or a snack!

I can’t tell you how many uses I’ve found for cauliflower. I’m always trying to find creative ways to sneak in vegetables and cauliflower is an amazing vegetable to do that. It’s flavorless in most recipes and so sneaky to ADD in!

Low Carb Cauliflower Bread, Chicken Potato Pie Soup with creamy cauliflower, Cauliflower Tortillas, Low Carb Cauliflower Fried Rice, Cauliflower Kale Frittata, High Fiber Protein Smoothie are some of my favorites recipes. And you would never know they have cauliflower in them!

These healthy cauliflower pancakes taste just like potato latkes or potato pancakes. I like to add sour cream or Greek yogurt on top. They’re also low carb, gluten free, low calorie and Paleo friendly!

Healthy Cauliflower Pancakes taste like potato pancakes without the carbs. A savory pancakes that's versatile. You can eat them for breakfast, lunch or a snack!

These pancakes are thick and savory. They taste just like a potato pancake. Perfect for breakfast, lunch, dinner or even a snack topped with greek yogurt they’re a sneaky way to eat your vegetables and have your pancakes too. Enjoy!

cauliflower pancake ingredients

Healthy Cauliflower Pancakes

These are a great option for a side or snack instead of bread and like I said, they taste a lot like potato latkes or potato pancakes! Here’s a few more reasons why I like these!

  • Low Calorie – Each pancake is only 50 calories. Not that calories are everything, the macronutrient balance of protein, fat is carbs is always MOST important in my opinion versus looking only at the number. I work hard to balance the ingredients of my recipes to strike that balance.
  • Low Carb – This recipe has 9 grams of carbs per serving which is considered lower carb.
  • Higher Fiber – Each pancake has 2 grams of fiber.
  • Higher Protein – Each pancake has 3 grams of protein.
  • Gluten Free – All ingredients are gluten free.
  • Paleo Friendly – You can easily make this recipe Paleo friendly by using almond flour and serving with dairy free yogurt.
Healthy Cauliflower Pancakes taste like potato pancakes without the carbs. A savory pancakes that's versatile. You can eat them for breakfast, lunch or a snack!

Ingredients for Cauliflower Pancakes

Here’s what you need to make these cauliflower pancakes! You will need a food processor or blender to make the batter. I used a cast iron skillet to cook the pancakes, but I often use my nonstick electric ceramic skillet for pancakes. They come out well either way!

  • Cauliflower
  • Egg Whites
  • White Onion
  • Garlic
  • Lemon Juice
  • Italian Seasoning
  • Spicy Brown Mustard
  • Baking Soda
  • Gluten Free Oat Flour or Almond Flour
  • Coconut Flour
  • Tapioca Flour or Arrowroot Powder
  • Salt and Pepper
how to make pancakes with cauliflower

How To Make Pancakes with Cauliflower

Making these savory cauliflower pancakes is easy and they’re so versatile for meals and snacks. I use them as wraps for sandwiches and have used the batter to make fritters or biscuits in the oven too.

Here’s how to make low carb pancakes with cauliflower! Step one is to prepare the cauliflower by boiling in a large pot of water until fork tender. Drain the cauliflower then add it to a food processor or blender and process until a thick liquid forms.

I found this recipe is really forgiving so if you use a little more cauliflower in the recipe, don’t worry. I also found that cauliflower rice doesn’t work as well in this recipe.

Step two add the remaining ingredients to the blended cauliflower in the food processor or blender. Blend until all ingredients are incorporated.

Step three is heat a skillet over medium heat with nonstick cooking spray (note – you do not need this if using a nonstick electric skillet). Scoop 1/4 measuring cup of the batter and place on the skillet to cook. This makes one pancake.

Cook 5 minutes then flip and cook another 3-4 minutes on the other side. Remove and repeat step 3 for the remaining batter. The batter yields 8 pancakes.

How To Store Pancakes

These cauliflower pancakes stay good in the refrigerator up to 7 days. You can also freezer pancakes up to 60 days. I recommend wrapping them in plastic wrap to keep moisture out then placing in a plastic bag or container.

How To Reheat Pancakes

Reheat the pancakes in the microwave for 30 seconds. Alternatively, you can reheat them in the oven on a sheet pan at 350F for 8 minutes or on a skillet at medium heat on both sides 3-4 minutes.

How To Serve With Cauliflower Pancakes

These gluten free Cauliflower Pancakes can be served as a savory breakfast, lunch, dinner, as a side or snack. If you do enjoy them as a meal or with a meal, I recommend ensuring you have a enough protein with them as these are low in protein.

I enjoy these as a “bread” side to meals and add Greek yogurt or sour cream on top. They taste like a potato pancake so the Greek yogurt tastes gives it a nice tany zing like sour cream would, but for more protein.

Healthy Cauliflower Pancakes taste like potato pancakes without the carbs. A savory pancakes that's versatile. You can eat them for breakfast, lunch or a snack!

Recipe Substitutions for Cauliflower Pancakes

Here’s the substitutions you could make for these pancakes. Remember that when you alter the recipe, the nutritional values will change from what you see below in the recipe card.

  • Egg Whites – You can do 1 whole egg instead.
  • White Onion – Scallions could be used instead.
  • Spicy Brown Mustard – Any mustard will work.
  • Flour – I’ve made these cauliflower pancakes with both gluten free oat flour and almond flour and both work. You could also use gluten free baking flour. Coconut flour cannot be swapped. You can use regular flour if you do not need to be gluten free.
  • Coconut Flour – This cannot be replaced as it is the binder for the pancakes. You would need to experiment with other ingredients if you were to omit this.
  • Tapioca Flour – Arrowroot flour or cornstarch could be used instead.
Healthy Cauliflower Pancakes taste like potato pancakes without the carbs. A savory pancakes that's versatile. You can eat them for breakfast, lunch or a snack!

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Cauliflower Fritters

Healthy Cauliflower Pancakes taste like potato pancakes without the carbs. They're low calorie, gluten free, Paleo and low carb. A savory pancakes that's versatile. You can eat them for breakfast, lunch or a snack!

Author Skinny Fitalicious
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 8 pancakes
Calories 50 kcal
caulfilower_fritter_pancakes
Print

Ingredients

  • 1 cauliflower
  • 2 egg whites
  • 1/2 white onion diced
  • 1 tbsp garlic minced
  • 1 tbsp lemon juice
  • 1/2 tbsp Italian seasoning
  • 1/2 tbsp spicy brown mustard
  • 1/4 tsp baking soda
  • 1/4 cup Gluten free oat flour or almond flour
  • 1 tbsp coconut flour
  • 1 tbsp tapioca flour
  • salt and pepper to taste
US Customary – Metric

Instructions

  1. Bring a medium pot of water to a boil. Clean and roughly chop the cauliflower and add to the boiling water. Simmer the cauliflower 8-10 minutes or until the cauliflower is fork tender then strain the cauliflower.

  2. Add the cauliflower to a food processor or blender and process until a liquid forms. Add the remaining ingredients to a food processor and combine until smooth.

  3. Heat a skillet to medium heat and add nonstick cooking spray. Scoop 1/4 of the batter and place on the preheated skillet. Cook 5 minutes until lightly browned then flip and cook another 3-4 minutes.

  4. Remove from the skillet and transfer to a wire baking rack to cool while you cook the remaining batter.

  5. Serve with sprouts and Greek yogurt or whatever you like!

  6. Store cauliflower pancakes in the refrigerator up to 7 days or in the freezer up to 60 days.

Recipe Notes

  • My Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients.
Course Breakfast, Dinner, Side
Cuisine American
Keyword breakfast, cauliflower, dinner, gluten free, healthy, low calorie, low carb, Paleo, pancake, savory, side dish
Nutrition facts per serving (1pancake)
Calories 50 kcal
Fat 1 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 87 mg
Potassium 251 mg
Carbohydrates 9 g
Fiber 2 g
Sugar 2 g
Protein 3 g
Vitamin A 0 %
Vitamin C 36 %
Calcium 26 %
Iron 1 %

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Healthy Cauliflower Pancakes taste like potato pancakes without the carbs. A savory pancakes that's versatile. You can eat them for breakfast, lunch or a snack!
Healthy Cauliflower Pancakes taste like potato pancakes without the carbs. A savory pancakes that's versatile. You can eat them for breakfast, lunch or a snack!

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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    Recipe Rating




  1. Ruthie@She'sWickedHealthy says

    August 18, 2014 at 4:42 am

    I love cauliflower! I’ve been wanting to try it in my oats! These look delish.

    Reply
    • Skinny Fitalicious says

      August 18, 2014 at 8:09 am

      Thanks, I’m not sure if this is breakfast, lunch or dinner but i think it could work for any of them.

      Reply
  2. Nuresha Perera says

    August 18, 2014 at 5:28 am

    I’ve never tried theses pancakes before.

    Reply
  3. Libby says

    August 18, 2014 at 6:39 am

    My favorite way of eating cauliflower is in cauliflower pizza – these look like they could be used to make delicious individual pizzas!

    Reply
    • Skinny Fitalicious says

      August 18, 2014 at 8:05 am

      I have not had much success making it in pizza. How do you prevent it from crumbling?

      Reply
  4. caren says

    August 18, 2014 at 7:38 am

    Now, those look awesome. I must try. thanks for the recipe!

    Reply
    • Skinny Fitalicious says

      August 18, 2014 at 8:05 am

      You’re welcome! Enjoy!

      Reply
  5. Ruth says

    August 18, 2014 at 8:43 am

    I have made the cauliflower crust, but man it just is soo much work and doesn’t seem to be a big hit in my house. Plus the recipe I followed was so high in cheese, it didn’t seem to be healthy except for it not having flour.
    I made cauliflower mashed potatoes and those are a big hit, either mixed in with potatoes or on their own.
    Roasted cauliflower seems to be our main way of enjoying the veggie. That or steamed. Nothing too original.
    I think this looks like a neat thing to try, at least everyone in my house is willing to try things. I just bought some pattipan squash and maybe I might even try that instead of the cauliflower, I could grate it up and see what I get. They were a “lets try something totally new to us” purchase anyways, so why not.

    Reply
    • Skinny Fitalicious says

      August 18, 2014 at 9:17 am

      I’ve found too that many of the cauliflower recipes contain a ton of cheese to make it stick together, which defeats the health benefits. I can tell you though that these pancakes are really delicious. Let me know if you try them!

      Reply
  6. Shelly says

    August 18, 2014 at 9:26 am

    I love ricing cauliflower! That’s the weirdest I’ve gone with it. It is really a versatile vegetable though.

    Reply
  7. laurie damrose says

    August 18, 2014 at 2:25 pm

    I want to make these ,a nice change for dinner.

    Reply
  8. katie says

    August 18, 2014 at 5:18 pm

    I haven’t made a cauliflower crust for pizza yet but need to try it – these pancakes look good! If you haven’t tried these, Prevention RD’s blog has an amazing recipe for mashed potatoes that has become a favorite for my family holidays and I tend to make them all year (they’re easy too!) http://preventionrd.com/2011/10/buttermilk-whipped-cauliflower-mashed-potatoes/

    Reply
  9. Tiff @ Love, Sweat, & Beers says

    August 18, 2014 at 6:03 pm

    I just love the versatility of cauliflower. Thanks for sharing!

    Reply
  10. Lecia Lance says

    August 18, 2014 at 6:27 pm

    Healthy and good for you…awesome!

    Reply
  11. Laura @ Sprint 2 the Table says

    August 18, 2014 at 7:39 pm

    Love it! I made them as breakfast pancakes… must try a savory! Great idea!!

    Reply
  12. Kathleen says

    August 18, 2014 at 11:39 pm

    My 7 year old is a strict vegetarian (on her own accord) and this would be so fun to make for her. Thanks for sharing.

    Reply
  13. Jessie says

    August 19, 2014 at 12:24 am

    Mmmm! I bet these would be great used in place of bread for some type of sandwich 😛

    Reply
  14. Katie H says

    August 19, 2014 at 6:40 am

    MMmmm these look awesome! I love cauliflower! These look really easy to make too!

    Reply
  15. Lori Hart says

    August 19, 2014 at 1:00 pm

    Always looking for ways to incorporate more cauliflower into my diet. Thanks for this recipe! I found your recipe over at the Two Cup Tuesday link party.  I host Tickle My Tastebuds Tuesday and would love it if you would come over and share this recipe.  I’m sure our party goers would love it!  Have a wonderful day!

    Reply
  16. GiGi Eats says

    August 19, 2014 at 9:18 pm

    HELLO YUM! I want to try and make these SWEET! Sweet Cauliflower? BRING IT ON CHALLENGE!

    Reply
    • Skinny Fitalicious says

      August 20, 2014 at 4:08 pm

      Let me know how you like them!

      Reply
  17. Karen Beckett says

    August 20, 2014 at 8:47 pm

    Those pancakes look delicious…would love to try them!

    Reply

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Meet Megan

Megan is a nutrition practitioner, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 lose weight after losing 80 pounds herself. Here you get low calorie recipes for weight loss that balance hormones. Learn more about my weight loss programs HERE!

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