Low-Carb Cheesy Cauliflower Pancakes

Low-Carb Cheesy Cauliflower Pancakes

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Cauliflower Pancakes – Cauliflower with a Twist!

Cheesy Cauliflower Pancakes are low-carb, super tasty, and perfect for diet lunch, snack or a side dish! and your kids will also love them!

“I know what you might be thinking. Cauliflower?? Pancakes?? Together in one recipe???”

Chef Sam❤️

This is a delicious way to prepare cauliflower. It’s similar to the taste of a potato pancake except they have fewer carbs and are easier to make. And I’m sure that even if you’re not too enthusiastic about cauliflower, you might still like these golden, savory patties.

You may also make them in the form of fritters or cutlets. Whatever you make the recipe is same. Make a sandwich or a warp and enjoy!!

Cauliflower Pancakes | Cauliflower Fritters | Cauliflower Cutlets

Cheesy Cauliflower Pancakes Step01 | RockingRecipes

Do you Know?
is an extremely healthy vegetable that’s a significant source of nutrients. Cauliflower is very low in calories yet high in vitamins. In fact, cauliflower contains some of almost every vitamin and mineral that you need!
It also contains unique plant compounds that may reduce the risk of several diseases, including heart disease and cancer. Additionally, it’s weight loss friendly and incredibly easy to add to your diet.

Low Calorie + Gluten Free + Paleo + Low Carb

Gluten Free Cauliflower Pancakes

These cauliflower PANCAKES or fritters make a fantastic lunch or side dish. Crushed cauliflower, parmesan and fresh herbs are mixed together and fried in a little oil until golden brown. If you’re looking for a lighter lunch, then these low-carb pancakes are satisfying and flavorful.

Check Out More Low Carb Recipes »



You’ll only need a few simple ingredients to make these cauliflower pancakes/fritters. The exact measurements are listed in the recipe card below. Here’s an overview of what you’ll need:

– Cauliflower

You need the florets of a small-to-medium cauliflower – about 350g or 12.3oz). I would recommend using fresh, rather than frozen cauliflower, as frozen contains more liquid, which will make the fritters a little mushy.

Grated Parmesan

Make sure you use finely grated cheese and not coarsely shredded. Replace with vegetarian-Italian-style hard cheese for a vegetarian version.

– Kosher salt and black pepper

If using fine salt, you should reduce the amount you use, or the fritters could end up too salty.

– Flour

I have used all-purpose flour, but you can use whole wheat flour or almond flour.

These cauliflower Pancakes or fritters make a great side dish with fish, or serve them on their own for lunch with a little sour cream or any favorite dip.”

Cauliflower Pancakes | RockingRecipes


Leftovers keep well in the fridge, in a sealed container, for 3-4 days. They taste great when gently reheated in the microwave on 50% power, or even cold. You can also freeze these fritters for up to one 2 months (60 days).  I recommend wrapping them in plastic wrap to keep moisture out then placing in a plastic bag or container.


Reheat the pancakes in the microwave for 30 seconds on 50% power. 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.


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.

Why These Cauliflower Pancakes are Super Healthy?

These super nutritious cauliflower pancakes are a great option for a side or snack instead of any store-bought snack. Here are some reasons why these are on my hit list!!

  • 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.

Try simple and easy to make Low Carb Cauliflower Pancakes today!

You may also like: Low-Carb Cauliflower Pancakes Recipe Card!
Cauliflower Pancakes | RockingRecipes

Low-Carb Cheesy Cauliflower Pancakes

Cheesy Cauliflower Pancakes are low-carb, super tasty, and perfect for diet lunch, snack or a side dish!
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Appetizer, sides
Cuisine continental
Servings 8 servings
Calories 0.923 kcal


  • Cauliflower 1 small Head, cut into florets
  • 1 Onion medium, chopped
  • 1 Egg large
  • 1/2 Cup Cheddar Cheese grated
  • 1/2 Cup Parmesan cheese (use Italian-style vegetarian hard cheese for a vegetarian version)
  • 1/4 Cup Panko Breadcrumbs
  • Green Chilies 2 medium, fine chopped
  • 1/2 Cup Capsicum Green fine chopped (optional)
  • 1/2 Cup Peas (boiled) (optional)
  • 1 teaspoon Garlic Powder
  • 1/2 teaspoon Oregano
  • 1/2 teaspoon Salt or to taste
  • 1/2 teaspoon Black pepper or to taste
  • 60 g  (½ cup) plain (all purpose) flour
  • 1 teaspoon Crushed red chili
  • Ginger 1 inch piece fine chopped
  • Lemon Juice of a whole lemon large sized
  • Parsley or Chives, chopped, as needed
  • Oil for frying
  • Sour cream to serve



  • Boil cauliflower with enough water, salt, and lemon juice. Lemon juice will give it a nice taste and removes the smell of cauliflower.
    Cauliflower Pancakes Step01 | RockingRecipes


  • Then drain off completely place on kitchen paper towel to absorb extra water or moist.


  • Let it cool completely then chop in a chopper with chopped onion, egg and crushed red chili.
    Cauliflower Pancakes Step02 | RockingRecipes


  • In a large bowl mix chopped cauliflower with all types of cheese, 1/4 Cup breadcrumbs, bell pepper, ½ cup flour, 1 Tsp garlic powder, 1/2 tsp oregano, 1/2 Tsp salt and 1/4 tsp pepper.
    Cauliflower Pancakes Step03 | RockingRecipes


  • Set cauliflower mixture into a cake tin. Sprinkle some mozzarella cheese, crushed red chili and oregano on top then bake at 180 C.
    OR Coat the pan with enough oil and heat on medium-high. By using a measuring cup, place about 1/2 cup portion of the mixture in the pan, then lightly smash them into pancakes with a spatula or the back of the measuring cup. Cook each side for 4-5 minutes, or until lightly browned.
    Top with a dollop of sour cream and Enjoy!!
    Cauliflower Pancakes Step04 | RockingRecipes


Expert Tip!!

~ In this recipe, the egg really does need to be large. If the mixture seems dry, add either an extra yolk or an extra egg white. If using medium eggs, you can use two or three of them.
~ You can use butter, but if you do, I recommend adding a tablespoon of neutral oil such as avocado oil. This should help prevent the butter from burning.
~ To Bake: Gently flatten them on a parchment-lined rimmed baking sheet (use high-heat-resistant parchment), spray with oil, and bake for about 15 minutes per side in a 400°F oven. Or use my method to make it a cauliflower cake.
Keyword cauliflower, diet, low-carb, snacks, vegan


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The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. Please contact your dietician or nutritionist for further help.

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