5 Cauliflower Snack Recipes

cauliflower pancakes
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5 Healthy, delicious and easy to make cauliflower snack recipes. Enjoy these snacks quilt free as they are low in carbohydrates, low in calories and rich in healthy fats.+

If you are looking for healthy weight loss recipes, you can download 6 FREE fat loss recipes here.

1. Cauliflower pancakes 

Cauliflower fritters are a great keto friendly, low-carb and high protein snack. You can enjoy them as savory or sweet! 

cauliflower pancakes


1 Fresh Cauliflower head, diced 

 2 Large Eggs, if the cauliflower is quite big just use 3-4 Large eggs 

½ cup Grated Mozzarella  

2 tbsp parmesan  

Spices – Salt, Pepper, Garlic granules 

2 tbsp Olive Oil 


  1. Place the cauliflower head into a food processor and rice it up. Continue processing it until it becomes very fine and rice-like size.  
  1. Grab a bowl and mix up all the ingredients together 
  1. Heat up your frying pan with ½ a tbsp olive oil and fry the pancakes at medium heat for approximately 5 minutes (2.5 minutes each side). 

It is important not to flip them to the other side too soon as they can fall apart quite easily.  

Nutrition will change depending on your toppings but for the cauliflower fritters themselves you can see nutrition below.  

Nutrition Facts per 3 Cauliflower pancakes 

255 calories 

21g of fat  

6g of carbohydrates 

2g of fibre 

12g of protein 

2. Low-Carb Cauliflower Soft Pretzels 

These pretzels are not only delicious but also nut-free, gluten free, low in calories, low in carbs, soy free but also vegetarian!  With this recipe made by EatingWell you can make 6 servings. 


  • 6 cups cauliflower florets (about 1 1/2 pounds) 
  • 1 large egg, lightly beaten 
  • 1 cup shredded sharp Cheddar cheese 
  • ½ teaspoon coarse salt or pretzel salt 
  • 2 teaspoons sesame seeds, poppy seeds or salt-free everything bagel seasoning (optional) 


  • Preheat oven to 425 degrees F. Line a large baking sheet with parchment paper. 
  • Place cauliflower in a food processor. Process until finely chopped. Transfer to a microwave-safe bowl. Cover loosely with plastic wrap and microwave on High for 3 minutes. Let cool slightly. 
  • Transfer the cauliflower to a clean kitchen towel and wring out excess moisture. Return the cauliflower to the bowl and stir in egg and Cheddar. 
  • Divide the mixture into 6 portions on the prepared baking sheet and flatten into circles about 3 1/2 inches in diameter. Shape to look like pretzels by poking 3 small holes into each circle and working the “dough” with your fingers. Sprinkle with salt and seeds, if using. 
  • Bake until browned and crispy around the edges, 22 to 25 minutes. 

Nutritional Facts per 1 Pretzel 

115 calories 

7.4g of fat 

6g of carbohydrates 

2.1g of fiber 

7.4g of protein 

3. Cauliflower popcorn 

Crispy, garlicy and a little cheesy cauliflower popcorn. Sit back and enjoy your favourite movie as you munch on these cauliflower bites.   


1 Fresh Cauliflower Head 

2 eggs  

2 tbsp milk, preferably semi-skimmed milk 

100g breadcrumbs 

20g of Parmesan or any vegan cheese alternative but ensure it is very finely grated 

1tsb garlic powder 

1 tbsp thyme, you can also use springs 

1 tsp smoked paprika flakes 

½ tsp dried oregano  

Salt and freshly ground black pepper 


  1. Boil the cauliflower in salted water for approximately 2 minutes, keep checking the cauliflower florets to ensure they are tender. You don’t want to make them soft at this stage 
  1. Prepare a tray with kitchen foil, once you’ve boiled the cauliflower place them onto the tray 
  1. Let the cauliflower florets dry off for approximately 20 minutes. 
  1. Preheat the oven to 200C/180C Fan/Gas 4 
  1. In a bowl, whisk the eggs and milk together. In a separate bowl combine the breadcrumbs, parmesan, garlic granules, thyme paprika flakes, dried oregano, salt and pepper.  
  1. Tip the cauliflower into the egg and milk mixture and mix well, making sure the egg gets into all the creases and crevices of each cauliflower piece. Once they are covered in the mixture, place the florets into the breadcrumbs and toss to coat.  
  1. Arrange the florets around the baking tray and bake in the oven for approximately 20 minutes, or until starting to turn crispy and golden-brown.  
  1. Turn the cauliflower on the other side and bake for another 10 minutes or until crisp all over 

Serve and eat whilst they are still warm. 

4. Cauliflower Pizza Crust 

Naturally Gluten-free pizza crust, a perfect healthy snack that you can sprinkle with your favourite toppings!  


1 Fresh Cauliflower or frozen cauliflower 

1 egg  

Soft Goat’s cheese 



  1. Pulse the cauliflower in a food processor until fine and rice-looking. If you are using fresh cauliflower, make sure to steam the cauliflower until tender first. 
  1. Once cauliflower is ‘riced’ make sure to squeeze out any moisture that it produced. This is a very important step as it helps the pizza crust to get crispy rather than soggy 
  1. Once cauliflower is dry, mix it in a bowl with an egg and soft goat’s cheese 
  1. Prepare the baking tray with a parchment paper and spread the mixture in an oval pizza-like shape with a spatula 
  1. Bake until golden-looking and crusty 

5. Cauliflower Parmesan Crisps 


1 average head of cauliflower 

3/4 cup fresh grated Parmesan cheese 

1 tsp garlic powder 

1 tbsp dry parsley 

salt optional 


  1. Cut cauliflower florets off the stem.  
  1. Steam cauliflower florets until tender. (10-15 minutes) 
  1. Place steamed cauliflower florets in a food processor and pulse a few times until it looks like fine crumbs. (Make sure there are no chunks left.) 
  1. Transfer cauliflower crumbs in a doubled cheese cloth and squeeze out all the liquid. (You may have to let it cool a bit or it will be too hot for you to squeeze.) 
  1. Place cauliflower in a mixing bowl and add Parmesan cheese, dry parsley, and garlic powder. Mix well, until all evenly incorporated. (Taste to see if you want to add salt. Parmesan cheese is quite salty and you may feel like it’s enough salt.) 
  1. Preheat the oven to 425 and line a large baking sheet with parchment paper.  
  1. Use a cookie scoop to scoop out cauliflower “dough.” Press it into a ball with your hands and place it on the baking sheet.  
  1. Press down to flatten the “dough” into a thin disk, fixing the broken edges. The goal is for the disks to be only about 3 millimeters thin. 
  1. Repeat with all the “dough.” You will get about 12 pieces. 
  1. Bake for 15-17 minutes, until deep golden brown.  
  1. Let the cauliflower crisps cool before taking them off the baking sheet. Use a spatula to gently scoop them up. 


162 calories 

18g of Carbohydrates 

13g of Protein 

5g of Fat 

6g of Fiber 


Ah! Let’s get baking right! Enjoy these healthy and delicious cauliflower recipes. If you’ve enjoyed the post today, please subscribe to our newsletter below. We don’t spam but rather show our love and passion for health, nutrition and exercise. Below you can subscribe to our newsletter and get 20 FREE nutrition and exercise tips as well as 6 Fat Loss recipes just as a thank you for joining our Nutrition2change family!


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