| | | | |

Cauliflower & Parmesan pancakes

Cauliflower and Parmesan pancakes

Cauliflower and Parmesan cheese are a great combination and these cauliflower and Parmesan pancakes will have it all. They are really tasty to start with, they are gluten-free, low in carbs and rich in fibers and nutrients. They are the perfect snack for kids, especially for fussy eaters, so you can sneak some veggies in!

Benefits of these cauliflower and Parmesan cheese “pancakes”.

  • Gluten-free
  • Low in carbs
  • Good for gut health
  • Delicious
  • Great as snacks
  • Great for kids
  • Good as an accompaniment to your main meal
  • Can be made in advance and last for two days
  • They are truly delicious

Cooking tips

  • Make sure the cauliflower is pressed well before you start making the pancakes. This is to release the water that would otherwise make the pancakes too soggy and prevent them from cooking properly.
  • To reduce frying time and add some health, simply bake them in a pre-heated at 170 F oven for 7-8 min, then pass them in a healthy, non-stick pan to create the crust. if you use a good quality, modern pan, you should be able to use no oil at all.

How to make them gluten-free.

You can use either oat, rice or all-purpose gluten-free flour.

How to serve these savory pancakes.

These savory pancakes can be eaten for brunch, as a snack or as a side for a main meal. they are great for kids as they provide a tasty snack that is rich in vegetables and low in carbs and sugars.

For brunch, my favorite combination is to have these cauliflower pancakes with some smoked salmon, otherwise on my main meal I use them as a side to some chicken fillets and a green salad, to add some interesting flavor and more diversity. A good and lighter alternative to a quiche.

Health benefits of cauliflower

Cauliflower is an amazing vegetable. It is cheap, easy to find at any supermarket, but it is really rich in beneficial properties. One of the main benefits is that cauliflower is very low in carbs and rich in fibers, which makes it a great vegetable for those who need to follow low carbs diet or need low carbs options.

The other main benefits are the phytonutrients, in particular anti-oxidants contained in the cauliflower. Like most of the Brassica family of plants, cauliflower contains glucosinolates and isothiocyanate, two compounds who are believed to have many beneficial healthy properties, including anti-cancer ones.

Cauliflower is also rich in choline, a vitamin-like substance, that is important for many functions in the body, in particular the production of certain neurotransmitters, brain health, cellular metabolism and DNA repair.

The other notable phytonutrient is sulforaphane, which supports healthy liver detoxification and it is believed according to certain research to have cancer-protective qualities.

Diversity is good for gut health.

Remember diversity is important in health too. Eating a varied diet, especially one with a variety of plants foods, is considered a good parameter of health, in particular, it promotes your gut bacteria diversity which is considered a hallmark of gut health.

Cauliflower and Parmesan pancakes

Cauliflower and Parmesan pancakes

Great lower carbs savoury pancakes, these caulifower and Parmesan panackes are great as a snack!
Prep Time 10 minutes
Cook Time 10 minutes
Course Appetizer
Cuisine Mediterranean
Servings 8 pancakes


  • 1 Cauliflower small
  • 1 Egg large
  • 2 tbsp Parmesan cheese freshly grated
  • 3 tbsp Flour Use gluten-free to make them gluten-free
  • A dash Nutmeg
  • Sea salt


  • Wash the cauliflower, cut it in chunks and let it steam until it soft, ideally 5-7 min. Remove it from the pan and mash it with a potato masher
  • In the meantime, beat one large egg, add a dash of freshly grated nutmeg, and season with a bit of sea salt, add the mashed cauliflower, freshly grated Parmesan cheese and stir. Add the flour until you get a certain consistency.
  • Simply use a spoon to place the compound into a warn, non-stick pan and cook on both sides to create a little crust. If you struggle to cook the pancakes simply pass them 5 min in an oven heated up at 180 degrees.
Keyword Cauliflower, Pancakes, Parmesan

You may also like this…

Cauliflower & sage mash

Receive more tips and recipes like these into your inbox

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating