4 Cauliflower Snack Recipes

4 Healthy, delicious, and easy-to-make cauliflower snack recipes. Enjoy these snacks guilt-free as they are low in carbohydrates, calories, and healthy fats.

1. Cauliflower pancakes

Cauliflower fritters are a great keto-friendly, low-carb, and high-protein snack.


  • 1 Fresh Cauliflower head, diced.
  • 2 Large Eggs. If the cauliflower is quite big, use 3-4 Large eggs.
  • ½ cup Grated Mozzarella.
  • 2 tbsp parmesan.
  • Spices – Salt, Pepper, Garlic granules.
  • 2 tbsp Olive Oil.


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

Nutrition Facts per 3 Cauliflower pancakes:

  • 255 calories.
  • 21g of fat.
  • 6g of carbohydrates.
  • 2g of Fiber.
  • 12g of protein.

2. Low-Carb Cauliflower Soft Pretzels

These pretzels are delicious but nut-free, gluten-free, low in calories, low in carbs, soy-free, and vegetarian!


  • 6 cups cauliflower florets.
  • 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.
    Place cauliflower in a food processor.
  • Process until finely chopped. Transfer to a microwave-safe bowl. Microwave for three minutes on High with a loosely covered dish. Let cool slightly.
  • Cauliflower should be transferred to a clean kitchen towel, and moisture should be squeezed out. 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 3 1/2 inches diameter circles. Shape to look like pretzels by poking 3 small holes into each circle and working the “dough” with your fingers.
  • Bake for 22 to 25 minutes, or until the edges are crispy and browned.

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, garlic, and a little cheesy cauliflower popcorn. Sit back and enjoy your favorite 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.


  • Boil the cauliflower in salted water for approximately 2 minutes, and keep checking the cauliflower florets to ensure they are tender. You don’t want to make them soft at this stage.
  • Prepare a tray with kitchen foil. Once you’ve boiled the cauliflower, place them onto the tray.
  • Let the cauliflower florets dry off for approximately 20 minutes.
  • Preheat the oven to 200C/180C Fan/Gas 4.
  • In a bowl, whisk the eggs and milk together. Combine the breadcrumbs, Parmesan, garlic granules, thyme paprika flakes, dried oregano, salt, and pepper in a separate bowl.
  • Pour the milk and egg mixture into the bowl with the cauliflower, stirring to ensure that the egg coats every nook and cranny of each piece. The florets should be coated in the mixture before being placed in the breadcrumbs and coated.
  • 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.
  • Turn the cauliflower on the other side and bake for 10 minutes or until crisp.
  • Serve and eat while they are still warm.

4. Cauliflower Pizza Crust

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


  • 1 Fresh Cauliflower or frozen cauliflower.
  • 1 egg.
  • Soft Goat’s cheese.
  • Seasoning.


  • 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.
  • Once cauliflower is ‘riced,’ squeeze out any moisture it produces. This is a very important step as it helps the pizza crust to get crispy rather than soggy.
  • Once cauliflower is dry, mix it in a bowl with an egg and soft goat’s cheese.
  • Prepare the baking tray with parchment paper and spread the mixture in an oval pizza-like shape with a spatula.
  • Bake until golden-looking and crusty.


Ah! Let’s get baking right! Enjoy these healthy and delicious cauliflower recipes.

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