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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
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!
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!
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.
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
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.
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.
Cauliflower Fritters
Ingredients
- 1 cauliflower
- 2 egg whites
- 1/2 white onion diced
- 1 tablespoon garlic minced
- 1 tablespoon lemon juice
- 1/2 tablespoon Italian seasoning
- 1/2 tablespoon spicy brown mustard
- 1/4 teaspoon baking soda
- 1/4 cup Gluten free oat flour or almond flour
- 1 tablespoon coconut flour
- 1 tablespoon tapioca flour
- Salt and pepper to taste
Instructions
- 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.
- 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.
- 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.
- Remove from the skillet and transfer to a wire baking rack to cool while you cook the remaining batter.
- Serve with sprouts and Greek yogurt or whatever you like!
- Store cauliflower pancakes in the refrigerator up to 7 days or in the freezer up to 60 days.
Video
Notes
- My Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients.
Nutrition
So high fiber whilst being low in both fat and protein that it made me feel full yet not satisfied so I was still hungry but feeling full from the fiber…. I think a more balanced macro profile would be both more healthy and more satisfying. Also I found the mix far too wet even only one egg white. Taste was basically of bland with a touch of coconut. Will find another recipe.
Hi Liza, of course you did not stay full with this recipe. There is not enough protein. It is not intended to be a stand alone meal. There are only 3 grams of protein per pancake. Women generally need 20-40 grams of protein in a meal to stay full. Even if you ate 3 of these pancakes, you would only get 9 grams of protein. These should certainly be paired with something higher protein. If you are looking for something "macro balanced" it is because you have to create that balance with your meals. You cannot always depend on a recipe to give that balance. You have to look and create the balance. As for the mix being too wet, that can be from not measuring the flours properly or using frozen cauliflower rice instead of fresh. I make this recipe frequently and never have had a problem with the recipe not sticking together or being too bland. The Italian seasoning gives it its flavor.
I was sooo excited about this. I followed the recipe to the T. Unfortunately it did not work out well. LOL. The pancakes were not holding together. I tried adding baking soda and more almond flour and arrow root. Any suggestions?? Thanks so much!
What type of cauliflower did you use? Frozen or fresh? Typically adding more coconut flour will work best for sticking together more.
Those pancakes look delicious...would love to try them!
HELLO YUM! I want to try and make these SWEET! Sweet Cauliflower? BRING IT ON CHALLENGE!
Let me know how you like them!