Published: · Updated: by Angela Coleby · This post may contain affiliate links · This blog generates income via ads
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Gluten Free
Diary Free
Low Carb
Vegetarian
Keto
Easy baked cauliflower falafel is a low carb and paleo version of the classic Middle Eastern dish. A great light lunch served with keto flatbread, dips and a side salad.
Traditionally, falafel is made with chickpeas. For this keto falafel recipe, I have used cauliflower instead. To keep it healthier too, I have baked the falafel rather then frying them. I did try frying them, but I preferred the baked batch.
Is falafel keto?
As chickpeas have a net carb of 6g per teaspoon, they are not suitable for a low carb diet making a traditional falafel not keto friendly either. Falafels made with cauliflower are lower in carbs with these ones being just 2.5g net carbs each.
How to make keto falafel
Making cauliflower falafels is as easy as placing cooked cauliflower rice with seasoning and spices in a food processor and blitzing. You could make the mixture by hand in a bowl for a crunchier texture.
For a vegan keto falafel try our lupini bean falafel recipe. It's made in the air fryer for a crispy coating.
How to serve paleo cauliflower falafel
The falafels can be served in a low carb flat bread or as part of a low carb meze with salads and dips. Which every way you serve the cauliflower falafel, a side of tahini sauce is a must!
I make a quick and easy tahini sauce to serve with the cauliflower falafel. It’s as simple as mixing these ingredients and drizzling the sauce over the falafel. You can mix the ingredients in a bowl by hand or quickly whizz them in a food processor.
- ½ cup Tahini
- ¼ cup Water
- 1 teaspoon Garlic powder
- ½ teaspoon Salt
- 2 tablespoons Lemon juice (maybe more to taste)
Cooking Tips & Suggestions
To make this keto vegan, omit the egg.
Almond flour binds the mixture but could be replaced with coconut flour or oat fibre. Flaxseed might be too powerful in flavour.
For an extra crunchy coating, roll the falafel in hemp seed hearts before baking.
Recipes to serve with cauliflower falafel
Coconut flour & pysllium flatbread
Keto Pita Bread
Cauliflower Falafel
A baked low carb falafel made with cauliflower for a low carb lunch
5 from 1 vote
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Prep Time 15 minutes mins
Cook Time 40 minutes mins
Total Time 55 minutes mins
Course Appetizer
Cuisine Middle Eastern
Servings 4 servings
Calories 41 kcal
Ingredients
- ½ head cauliflower made into cauliflower rice
- 1 tablespoon olive oil
- 3 spring onions chopped
- ½ cup cilantro, fresh
- 3 cloves garlic peeled & chopped
- 2 teaspoon cumin
- 1 teaspoon coriander, ground
- ½ cup almond flour
- 1 medium egg
- ½ teaspoon salt
- ½ teaspoon black pepper
Instructions
Heat the olive oil in a frying pan on a medium heat and gently saute the cauliflower rice for 5-8 minutes.
Remove from the heat and allow to cool.
Preheat the oven to 180C/350F degrees.
Place the cauliflower, green onions, fresh coriander, garlic, cumin, ground coriander, egg, salt, pepper and almond flour in a food processor. Pulse for 15-20 seconds for the mixture comes together. If it is too sticky, add more almond flour.
Shape the mixture into small patties and place on a parchment paper lined oven tray.
Bake for 30-35 minutes, turning over half-way through until golden and firm.
Serve with flatbread, salad and tahini sauce.
Notes
Makes 12 falafel patties
The net carbs will be the total carb count minus the fibre count. Carb count excludes sugar alcohols.
Any nutritional analysis on the website is based on an estimate, calculated by http://nutritiondata.self.com from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.
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Nutrition
Serving: 1pattyCalories: 41kcalCarbohydrates: 3.6gProtein: 2.4gFat: 2.2gFiber: 1.1g
The information shown is an estimate provided by an online nutrition calculator.
Keyword cauliflower dishes
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Comments
Angela Coleby says
Yes, the cauliflower needs to be riced first. Thanks for letting me know. Recipe card now amended!
Karen says
Something's missing here. Your recipe calls for 1/2 head of cauliflower but the first instruction says to "saute the cauliflower rice". Which are you using? Are we supposed to rice 1/2 head of cauliflower first?
Sophie says
It was easy to make and a good low carb falafel.John S says
Thank you for this recipe. I've been looking for a low carb falafel recipe.
