Low-Calorie Cauliflower Pancakes: Quick & Easy Recipe

Low-Calorie Cauliflower Pancakes: Quick & Easy Recipe

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Low-Calorie Cauliflower Pancakes: Quick & Easy Recipe

Craving pancakes but watching your weight? These light and fluffy Cauliflower Pancakes are a delicious  alternative. Packed with veggies and low in calories, they’re perfect for any diet.

About Time:

  • Prep Time: 15 minutes
  • Cook Time: 15-20 minutes
  • Yield: 6-8 pancakes

Ingredients:

  • 1 medium cauliflower
  • 2 egg whites
  • 1/2 white onion, diced
  • 1 tablespoon minced garlic
  • 1 tablespoon lemon juice
  • 1/2 tablespoon Italian seasoning
  • 1/2 tablespoon spicy brown mustard
  • 1/4 teaspoon baking soda
  • 1/4 cup gluten-free oat flour (or almond flour)
  • 1 tablespoon coconut flour
  • 1 tablespoon tapioca flour
  • Salt and pepper to taste
  • Cooking spray

Instructions:

  • Prep the Cauliflower: Bring a pot of water to a boil. Clean and roughly chop the cauliflower.
  • Add to boiling water and simmer for 8-10 minutes, or until fork-tender. Drain thoroughly.
  • Blend it Up: In a food processor or blender, pulse the cauliflower until it forms a smooth liquid. Add the remaining ingredients and blend until completely combined.
  • Cook the Pancakes: Heat a skillet over medium heat. Spray with cooking spray. Drop 1/4 cup of batter per pancake onto the skillet. Cook for 5 minutes per side, or until golden brown.
  • Serve & Enjoy: Transfer cooked pancakes to a wire rack to cool. Serve with your favorite toppings – we love sprouts and Greek yogurt!
  • Storage: Store leftover pancakes in the refrigerator for up to 7 days or freeze for up to 60 days.

how to reheat pancakes in an air fryer:

  1.  Preheat: Preheat your air fryer to 320°F (160°C).
  2.  Arrange: Place the pancakes in a single layer in the air fryer basket. Avoid overcrowding to ensure even heating.
  3.  Reheat: Air fry for 2-3 minutes, or until heated through. Keep a close eye on them as air fryers can heat things up quickly.
  4.  Serve: Carefully remove the pancakes from the air fryer and enjoy immediately!

Nutrition (per pancake):

  1. Calories: 50kcal
  2. Carbohydrates: 9g
  3. Protein: 3g
  4. Fat: 1g
  5. Saturated Fat: 1g
  6. Sodium: 87mg
  7. Potassium: 251mg
  8. Fiber: 2g
  9. Sugar: 2g
  10. Vitamin C: 36mg
  11. Calcium: 26mg