Cheesy Cauliflower Patties Recipe
Ingredients:

  • 1 medium head of cauliflower (about 4 cups grated or processed)
  • 2 large eggs
  • ½ cup almond flour (or coconut flour for a firmer texture)
  • 1 cup shredded cheese (cheddar, mozzarella, or a mix)
  • ¼ cup grated Parmesan cheese
  • 2 cloves garlic, minced
  • 1 tbsp fresh parsley or cilantro, chopped (optional)
  • Salt and pepper to taste
  • 1 tbsp olive oil or butter (for frying)

Instructions:

1. Prepare the Cauliflower:

  • Cut the cauliflower into florets and steam them until tender (about 8-10 minutes). Alternatively, you can microwave the florets in a microwave-safe bowl with a bit of water for 5-7 minutes.
  • Once cooked, let the cauliflower cool slightly, then use a clean kitchen towel or cheesecloth to squeeze out excess water. The drier the cauliflower, the better the patties will hold together.

2. Mash the Cauliflower:

  • Transfer the steamed cauliflower to a large mixing bowl and mash it using a fork or potato masher until it resembles rice or fine crumbles.

3. Mix the Ingredients:

  • Add the eggs, almond flour, shredded cheese, Parmesan cheese, minced garlic, parsley (if using), salt, and pepper to the mashed cauliflower. Mix everything well until fully combined.

4. Form the Patties:

  • Use your hands to form small patties (about 2-3 inches wide and ½ inch thick). If the mixture feels too wet, add a bit more almond flour to help them bind.

5. Cook the Patties:

  • Heat olive oil or butter in a large skillet over medium heat. Once the oil is hot, add the cauliflower patties, leaving space between each one.
  • Cook for 3-4 minutes per side, or until golden brown and crispy on the outside. Flip and cook the other side. You may need to cook in batches, depending on the size of your skillet.
  • Remove and place on paper towels to drain excess oil.

6. Serve:

  • Serve the patties warm, and enjoy them as a side dish, snack, or even a veggie burger patty. You can pair them with a dipping sauce like sour cream, ranch, or marinara.

Nutrition Information (Per Serving – Makes about 8 patties):

  • Calories: 120-140 kcal
  • Fat: 10g
  • Protein: 6g
  • Net Carbs: 3g
  • Fiber: 2g

Nutrition Tips:

  1. Low-Carb: By using cauliflower and almond flour, this recipe stays low-carb and keto-friendly while offering a satisfying texture.
  2. Healthy Fats: The cheeses and olive oil provide healthy fats that fit perfectly into a keto diet.
  3. Cheese Choices: For a more intense flavor, use a combination of cheddar and Parmesan. Mozzarella is milder and melts smoothly.

Benefits of Cheesy Cauliflower Patties:

  1. Low in Carbs: These patties are an excellent alternative to potato or bread-based versions, with minimal carbs, making them ideal for low-carb and keto diets.
  2. Nutrient-Rich: Cauliflower is packed with vitamins C and K, along with fiber, while the cheese adds protein and calcium.
  3. Versatile: These patties can be served as a snack, side dish, or even a base for a veggie burger. They’re crispy on the outside but soft and cheesy on the inside, making them kid-friendly too!
  4. Satiating: Thanks to the healthy fats from cheese and olive oil, these patties are filling and help you stay satisfied for longer.

This Cheesy Cauliflower Patties recipe is a great way to enjoy a savory, cheesy dish while keeping your carbs low!