Cauliflower & Parmesan pancakes

Cauliflower & Parmesan pancakes

These cauliflower and Parmesan pancakes 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!

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.

How to serve the 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.

How to make them gluten-free.

Simply use an all-purpose white gluten-free flour. I have recently discovered sorghum flour, and it would go really well with this recipe.

Gut health tip.

Remember to feed your gut bacteria with a diversity of foods, in particular veggies. This will ensure “gut biodiversity” that is considered a parameter of good health.



  • 1 small cauliflower
  • 1 large egg
  • 2 tbp of freshly grated Parmesan cheese
  • 3 tbs of flour
  • A dash of nutmeg
  • Sea salt to taste
  • Parsley, rocket to garnish


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.

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 the key

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.


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