Sneak more veggies into your diet the fun, tasty way with this cauliflower patties recipe. Plus, it's keto-friendly and kid-friendly. It's an easy guide to savory veggie patties that are perfect for a light brunch or as a topping on toast for breakfast.
Are Cauliflower Patties Healthy?
These cauliflower patties are a guilt-free snack that's light on carbs and calories. They can be paired with almost any main dish on the menu: grilled steak, chicken, or seafood.
Raw cauliflower contains only 5.32 grams of carbohydrate in one cup (in comparison to 44.7 grams of carbohydrate in one cup of steamed rice). These patties, therefore, are a healthy option for anyone who wants to cut down on fast carbs to take better control of their weight.
Cauliflower is also a powerhouse of essential vitamins, minerals, and fiber. It’s low in calories and carbohydrates and rich in vitamins C and K and protein.
There are 3 grams of fiber in one cup of raw cauliflower, which takes up to 10% of the required daily intake for an adult. Fiber-rich foods like cauliflower can keep you feeling full and feed healthy bacteria to your gut, thus supporting the digestive system and reducing inflammation.
Ingredients You Will Need
Our cauliflower patties are easy to make and require pantry ingredients only. All you need to do is combine all the ingredients, shape them into patties, and pan-fry them until golden and crispy.
- Cauliflower
For this recipe, we processed the raw cauliflower in the food processor to create cauliflower rice. There's no need to boil it beforehand.
However, if you don’t have a food processor at home, there's a quick solution. Simply blanch the cauliflower florets until they're tender enough to pierce with a fork, then finely chop them into the size of rice grains.
- The seasonings
Since the cauliflower is pretty mild and neutral, we use robust spices like garlic powder, onion powder, pepper, salt, and cumin to infuse the patties with a nuanced savory, herbaceous depth.
- Chickpeas
Not only do they add a delightful nutty undertone to the patties, but they also enhance the texture and make it much thicker and way more fun to bite into.
- The dipping sauce
Ours is a mixture of mayonnaise, Greek yogurt, milk, and sour cream. It creates a lusciously thick consistency that will make up for any dryness the patties might have.
How to Store and Reheat Leftover
Cauliflower patties can refrigerate and freeze well when stored properly in airtight containers. They are a great candidate to add to your meal-prep plan.
Leftover cauliflower patties can last up to 3 days in the fridge and 3 months in the freezer. Thaw them in the fridge overnight before reheating in the microwave or on the stove the next day.
What to Eat With These Patties
Cauliflower patties pair perfectly with the pre-mixed sauce. You can enjoy these lovely fritters in a variety of ways, either plain, as a side dish to accompany protein-rich main courses (like this Honey Sesame Chicken or Salmon Pasta), or as a topping on toast and fried eggs for a fulfilling brunch.
How to Make Cauliflower Patties
Sneak more veggies into your diet the fun, tasty way with this cauliflower patties recipe. Plus, it's keto-friendly and kid-friendly. It's an easy guide to savory veggie patties that are perfect for a light brunch or as a topping on toast for breakfast.
- by Luna Regina, 2024-02-24
- cook TIME 35 mins
- prep TIME 5 mins
- total TIME 40 mins
- COURSE Side dish
- CUISINE American
- SERVINGS servings
- CALORIES 253 kcal
INGREDIENTS
- 10 oz cauliflower (riced)
- 6 oz chickpeas
- 1/4 cup all-purpose flour
- 1/4 cup almond flour
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp ground black pepper
- 1/4 tsp salt
- 1/4 tsp cumin
- 2 tbsp olive oil
- 1 tsp mustard
- 2 tbsp coriander (chopped)
- 2 tbsp Japanese mayonnaise
- 1 tbsp sour cream
- 1 tbsp whole milk
INSTRUCTIONS
Place 6 oz chickpeas in a food processor to grind.
In a mixing bowl, mix 10 oz cauliflower, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/4 tsp ground black pepper, 1/4 tsp salt, 1/4 tsp cumin, ground chickpeas, 1 tsp mustard, 1/4 cup almond flour and 1/4 cup all-purpose flour. Whisk well.
Form 12 patties and divide them into two batches.
In a cast-iron skillet, heat 2 tbsp olive oil over medium-low heat. Brown the cauliflower patties in batches for 5 minutes each side. Use a spatula to slightly flatten them when frying.
Make the sauce: In a small bowl, whisk together 2 tbsp Japanese mayonnaise, 1 tbsp whole milk, 1 tbsp sour cream, and 2 tbsp coriander until well combined.
Enjoy the cauliflower patties hot with the mayo dipping sauce on the side.
NUTRITION
Luna Regina
Writer, Author