If you’re searching for a flavorful and innovative way to enjoy cauliflower, look no further than Grandma’s Secret Cauliflower Cutlets. These delightful cutlets are not only a fantastic vegetarian option but also perfect for those following a low-carb or keto lifestyle. With their crispy exterior and savory filling, they are sure to impress even the pickiest eaters. Let’s delve into this crowd-pleasing recipe that’s as nutritious as it is delicious.
Ingredients
Primary Ingredients:
- 1 medium head of cauliflower
- 2 large eggs
- 1 cup shredded cheese (cheddar, mozzarella, or your favorite)
- 1/2 cup almond flour (for a low-carb option)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (optional for garnish)
For the Crispy Cucumber Dip:
- 1 cup Greek yogurt (or sour cream)
- 1/2 cucumber, finely diced
- 1 tablespoon fresh dill, chopped (or 1 teaspoon dried)
- 1 teaspoon garlic powder
- Salt and pepper to taste
Nutrition Information
Serving Size
- 1 Cauliflower Cutlet
Approximate Nutritional Values (per cutlet):
- Calories: 120
- Total Fat: 8g
- Saturated Fat: 4g
- Cholesterol: 60mg
- Sodium: 250mg
- Carbohydrates: 6g
- Fiber: 2g
- Net Carbs: 4g
- Protein: 7g
Weight Watchers Points:
- SmartPoints: 4 points per cutlet
Step-by-Step Instructions
Step 1: Prepare the Cauliflower
Start by removing the leaves and stem from the cauliflower head. Cut it into florets, ensuring they are uniform in size for even cooking. This vegetable serves as the main ingredient, providing flavor and texture while being low in carbs.
Step 2: Cook the Cauliflower
In a large pot, bring water to a boil and add 1 teaspoon of salt. Carefully add the cauliflower florets and cook for about 10-12 minutes until they are tender. A fork should easily pierce through them. Drain the cauliflower and let it cool slightly.
Step 3: Mash the Cauliflower
Once cooled, transfer the cauliflower to a mixing bowl. Use a potato masher or fork to mash the cauliflower until it reaches a smooth consistency. You can also use a food processor for an even finer texture.
Step 4: Combine the Ingredients
To the mashed cauliflower, add 2 large eggs, 1 cup of shredded cheese, 1/2 cup of almond flour, 1 teaspoon of garlic powder, 1 teaspoon of onion powder, 1 teaspoon of salt, and 1/2 teaspoon of black pepper. Mix everything together until well combined. The eggs will act as a binding agent, ensuring the cutlets hold their shape.
Step 5: Form the Cutlets
Using your hands, take a portion of the mixture and shape it into patties about 3 inches in diameter. Aim for a thickness of about 1/2 inch. You should be able to make around 8-10 cutlets, depending on the size.
Step 6: Preheat the Pan
In a large skillet, heat 2 tablespoons of olive oil over medium heat. A non-stick skillet works best for achieving a crispy texture. Ensure the oil is hot but not smoking before adding the cutlets.
Step 7: Cook the Cutlets
Carefully place the formed cutlets into the skillet, making sure not to overcrowd the pan. Cook them for about 4-5 minutes on each side, or until they are golden brown and crispy. Flip them gently using a spatula to maintain their shape.
Step 8: Drain Excess Oil
Once cooked, transfer the cutlets to a plate lined with paper towels to absorb any excess oil. This will help keep them crispy and light.
Step 9: Prepare the Cucumber Dip
While the cutlets are cooking, prepare the crispy cucumber dip. In a bowl, combine 1 cup of Greek yogurt, 1/2 diced cucumber, 1 tablespoon of fresh dill, 1 teaspoon of garlic powder, and salt and pepper to taste. Mix well and refrigerate until ready to serve.
Step 10: Serve the Cutlets
Arrange the cauliflower cutlets on a serving platter and garnish with fresh parsley if desired. Serve them warm alongside the cucumber dip for a refreshing contrast.
Variations and Tips
Experiment with Cheese
Feel free to swap out the cheese for different varieties to suit your taste. Cream cheese can also be added for a richer flavor and creamier texture.
Add Spices and Herbs
Personalize the cutlets by incorporating spices such as paprika or cayenne pepper for added heat. Fresh herbs like chives or cilantro can also enhance the flavor profile.
Gluten-Free Options
Using almond flour not only keeps the cutlets low-carb but also makes them gluten-free. For a nut-free version, consider using coconut flour or ground sunflower seeds.
Make Ahead
These cutlets can be made ahead of time and stored in the refrigerator for up to 3 days. They also freeze well; simply place them in a single layer on a baking sheet, freeze until solid, and then transfer to a freezer bag for up to 3 months. Reheat in the oven or air fryer for a quick meal.
Serving Suggestions
These cutlets make an excellent appetizer or side dish. Serve them alongside a green salad or as a filling in lettuce wraps for a low-carb meal.
Nutritional Benefits
Packed with Nutrients
Cauliflower is not only low in carbs but also high in vitamins C and K, providing essential nutrients for overall health. The addition of eggs and cheese boosts protein content, making this dish satisfying and filling.
Low-Calorie Indulgence
These cutlets are a guilt-free way to indulge in a delicious snack or meal without sacrificing your dietary goals. Perfect for those following a ketogenic or low-carb diet, they allow for creativity without the carbs.
Family-Friendly
Even those who may not typically enjoy vegetables will find these cutlets irresistible. Their crispy texture and savory flavor make them a hit with kids and adults alike.
Final Thoughts
Grandma’s Secret Cauliflower Cutlets offer a delightful way to incorporate more vegetables into your diet without compromising on taste. Their crispy exterior and cheesy interior create a satisfying treat that can be enjoyed at any meal or occasion.
Conclusion
Whether you’re looking for a tasty appetizer, a nutritious side dish, or a quick meal, these cauliflower cutlets are sure to become a favorite in your household. Try them today and discover why they’re a crowd-pleaser! Enjoy the wonderful flavors and the satisfaction of a healthy, homemade dish that everyone will love.