Keto Cauliflower Pancakes
Gluten free, grain free, nut free, peanut free, soy free, keto, low carb.
Prep time: 15 min
Cook time: about 30 min
Total time: 45 min
Servings: 11 pancakes about 3-3.5 inches in diameter
When I decided to explore the keto diet I asked Andy if he was willing to try it with me and, thankfully, he said yes. Moving to a very low carb nutrition would have meant changing a good portion of my foods and exploring some new flavors. Knowing that we were in it together gave me extra motivation and also made my life much easier in terms of cooking, as he happily tried all my experiments 🤗.
Andy’s family history is Polish and he LOVES potato pancakes with sour cream. While exploring the gazillion ways you can use cauliflower as a low carb replacement, I bumped into a recipe for cauliflower pancakes from healthyrecipesblogs. I made them using fresh mozzarella and less garlic and served them with sour cream and some chives and the result was very much approved by both Andy and his son Alex.
Although we normally have them for brunch, these are perfect really any time. I prepare them as a side dish for both meat (e.g., keto chicken marsala and Novella’s chicken) and fish (e.g, pan seared salmon). And if there’s any left, they last in the fridge in an airtight container for 2-3 days. You can reheat them in the microwave or eat them at room temperature (or right out of the fridge like Andy does).
Ingredients
Cauliflower, 1 head (450 g, 1 lb)
Eggs, 2
Fresh mozzarella (I use Belgioioso), 1/2 cup (90 g)
Parmigiano Reggiano, 3 tbsp (about 10 g)
Garlic powder, 1/4 tsp (1 g)
Salt, 1/2 tsp (3 g)
Black pepper, 1/4 tsp (0.6 g)
Olive oil, 3 tbsp (37 g)
Serve with (optional):
Sour cream
Chives
Tools you might be missing:
A large non stick frying pan. With my 12 inch one I cook 4 pancakes at a time.
Instructions
1. Wash and blend the cauliflower in a food chopper. This yields about 390 g of riced cauliflower.
2. Cut the mozzarella in small pieces.
3. Lightly beat the eggs.
4. Put all the ingredients in a bowl and mix with a wooden spoon.
5. Heat up 1 tbsp of oil in a non stick frying pan. Fill a ¼ cup measuring cup with the mixture and place it in the pan. Repeat for as many pancakes as you can comfortably fit. Flatten them with the spatula till you reach a diameter of 3-3.5 inches.
6. Cook for 5 minutes over medium/low heat. The cheese will spread a bit and you can try to contain it with the spatula, if needed. After 5 minutes flip them very carefully and cook the other side for another 5 minutes. Give them time to cook or they’ll break if you try to flip them too soon.
7. While the pancakes are cooking, cover a plate with a paper towel. When the pancakes are ready, set them aside on the plate and cover them with another layer of paper towel.
8. Repeat step 6, till you are out of mixture (this should yield about 11 pancakes).
9. Let the pancakes cool. If you’re using chives and sour cream, chop the chives and enjoy the pancakes with a side of sour cream and chives sprinkled on top.
Cauliflower pancakes with pan seared salmon
Nutrition
Nutrition facts are provided as a courtesy, using the ingredient in the list and the USDA Food Database via myFitnessPal. The calculation doesn’t include the sour cream. This information is meant as a guideline only and should not be construed as a guarantee.
Serving size: 1 pancake | Calories: 77 | Total fat: 6.1 g | Total carbohydrates: 2.5 g | Total fiber: 0.9 g | Total sugars: 0.8 g | Protein: 3.4 g | Net Carbohydrates: 1.6 g
Notes
You can serve them at brunch or as a side dish for both meat (e.g., keto chicken marsala and Novella’s chicken) and fish (e.g, pan seared salmon).
Storing and Reheating
You can store the pancakes in an airtight container in the refrigerator for 2-3 days and eat them at room temperature or warmed up in the microwave for 10-30 seconds.