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Keto Cheesy Cauliflower Pancakes

Crispy and cheesy, these keto cauliflower fritters make for a tasty side dish or a light meal when you’re on a low carb diet.

I grew up eating these on the weekends, so no wonder it’s one of my favorite Lithuanian dishes. However, going on a low carb diet meant I could not consume anything that contains potatoes!

This is where these cheesy cauliflower pancakes come in. Cauliflower is a low carb vegetable that, unlike potato, contains a small number of carbs.

cauliflower pancakes

For instance, one cup of boiled cauliflower contains only 5.4 g of carbs. Compare that to one cup of boiled potatoes, which contains a whopping 31.2 grams of carbs.

Of the carbs that cauliflower does contain, more than half is fiber. Aside from the fiber not counting towards your net carbs, it is also good for you.

Fiber is essential for digestion. Fibre also helps you feel full, so you eat less and lose weight.

Keto Cheesy Cauliflower Fritters

Ingredients You’ll Need

Cauliflower florets (1lb)

Cheddar cheese (1 cup)

Eggs (2 large)

Coconut flour (2 tbsp)

Salt and pepper (to taste)

Olive oil

Sour cream (garnish)

Green onion (garnish)

How to Make Keto Cheesy Cauliflower Pancakes

Step 1. Shred cauliflower in a food processor or grate it yourself. Steam it for 8-10 minutes.

Step 2. While it’s warm, mix it up with cheese. Then, add eggs, coconut flour, salt, and pepper.

Step 3. Mix until combined and form the pancakes. Add olive oil to a nonstick skillet and cook them for a few minutes until each side is brown and crispy.

Depending on the temperature and the skillet, it might take longer to get each side cooked. Make sure the side is well-cooked before you flip the pancake.

Step 4. Use green onion and sour cream as garnish.

top view of plate with cauliflower pancake and garnish

Do Cheesy Cauliflower Pancakes Taste Like the Real Thing?

On their own, they don’t resemble the taste of potatoes, because they’re mainly made out of cauliflower.

However, I’ve learned that adding more black pepper and salt as well as other spices that you might like helps with tricking your taste buds.

Whenever I have these with sour cream and some green onion, they taste just like the potato pancakes I remember.

Keto Cauliflower Pancakes on plate with sour cream and green onions

Pancakes With No Flour

Now you can make pancakes with no flour. You can do this using just eggs and cream cheese. But, they may have an eggy taste.

If coconut flour is not an option for you, you can also use almond flour instead. Almond flour is another great low carb flour alternative.

Since almond flour is not as absorbent as coconut flour, you would need more almond flour. For every ¼ cup of coconut flour, you need about 1 cup of almond flour or more. You can get some here.

Can You Meal Prep the Leftovers?

Yes, you definitely can! Leftovers can last 3 to 4 days in the fridge. Be sure to store them in an airtight container to keep them nice and fresh.

I like to use BPA-free storage containers like these because they don’t leak toxic chemicals into food.

More Recipes Like This:

Watch Full Instructions

keto cheesy cauliflower pancakes

Keto Cheesy Cauliflower Pancakes

Make these keto cauliflower pancakes with cheese that are just 2.8g net carbs each. They are filling enough to have for a low carb lunch or keto dinner.
5 from 2 votes
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Course Keto
Cuisine American
Servings 10 pancakes
Calories 149 kcal

Ingredients
  

  • 1 lb cauliflower florets 450g
  • 1 cup cheddar cheese shredded
  • 2 large eggs
  • 2 tbsp coconut flour
  • salt and pepper
  • olive oil
  • sour cream for garnish
  • green onion chopped

Instructions
 

  • Shred cauliflower in a food processor or grate it yourself. Steam it for 8-10 minutes.
  • While it’s warm, mix it up with cheese. Then, add eggs, coconut flour, salt, and pepper.
  • Mix until combined and form the pancakes. Add olive oil to a nonstick skillet and cook them for a few minutes until each side is brown and crispy. Depending on the temperature and the skillet, it might take longer to get each side cooked. Make sure the side is well-cooked before you flip the pancake.
  • Use green onion and sour cream as garnish.
RECIPE VIDEO

Nutrition

Serving: 1 pancakeCalories: 149kcalCarbohydrates: 3.9gProtein: 5gFat: 13gSaturated Fat: 4.1gPolyunsaturated Fat: 7.8gCholesterol: 51mgSodium: 134mgFiber: 1.1gSugar: 1.4g
Tried this recipe?Leave a comment below with your rating! I love the feedback and respond to every comment!
Recipe Rating




Isobel Matheson

Friday 22nd of October 2021

These were delicious! I would, however, say that I needed more than the recommended ground almond quantity. I can't get coconut flour as I live in a village in Andalucia (I know there's Amazon but, I try not to use them) but am surrounded by almond groves, and ground almonds are plentiful, cheap, and fresh. Maybe TOO fresh for this! Anyhow, adding half as much again made it firmer. Also, I stress the importance of making sure the pancake is really, properly cooked before flipping, which takes longer than you think. Once I cracked those two issues, I made perfect latke-like cakes, which I had with avocado (also abundant here yay!). I shall be making these very often, I'm sure. Thank you! x

Karo @ AllNutritious

Thursday 28th of October 2021

Hi Isobel,

coconut flour is drier than almond flour, so you usually need 3x more almond flour to make the recipe work. With these pancakes you also want to make sure that they stay together when you're frying them up, so using somewhere between 2-3 times the coconut flour will work. Thank you for your great tips! I am glad you have made it work and I'm sure more people will find this small adjustment useful!