Low Carb Cauliflower Rolls
Welcome back to Sunday Scratchups, your weekly recipe from scratch around grocery sales and affordable ingredient. This week cauliflower is seasonally on sale, and I picked up a head for a great price. So I'm bringing you a recipe I found on Pinterest and first tried this week: 'Everything Bagel' Cauliflower Rolls from Lexi's Clean Kitchen.
We made our Low Carb Cauliflower Rolls with just sesame seeds + sea salt on top (because we didn't have "everything") and substituted almond flour for the corn meal in her original recipe in order to make them lower carb. Low carb MashupDad was very pleased with the results, and these are also Paleo and gluten free!
These rolls were pretty crumbly and moist, so next time we will also try wringing out the riced cauliflower to get some of the excess moisture out, although the original recipe doesn't call for doing so. (Update: We just tried another batch and pressing the water out didn't really change the texture, but added a lot more work -- I'd skip it!)
This makes four good sized rolls, which MashupDad enjoyed four days in a row: Scrambled egg sandwich, chicken salad sandwich, and two days of Italian beef.
Low Carb Cauliflower Rolls
Ingredients
3 cups "riced" cauliflower (we used a good sized head, and there was some left over)
3 tablespoon almond flour
1 tablespoon coconut flour
2 eggs
½ teaspoon garlic powder
¼ teaspoon sea salt
Sesame seeds + sea salt for topping (and/or dried garlic, poppy seeds, other topping of choice)
Directions
Wash cauliflower and chop into florets. Add to food processor and pulse until your cauliflower reaches "rice" consistency, scraping down the sides as necessary. Combine 3 cups riced cauliflower, eggs, almond flour, coconut flour, garlic powder, and sea salt in large bowl and mix until well combined.
Roll into four balls and place on cookie sheet lined with parchment paper or silicone baking mat. Top with sesame seeds and additional sea salt (and/or your toppings of choice) and bake for 20 minutes at 400, then broil on high for another 4 minutes to brown the rolls and get the outsides slightly crispy.
Remove carefully from baking sheet and let cool on rack. Store in tightly covered container in refrigerator. (I recommend slicing leftover rolls and toasting a bit in a toaster oven before eating, both to warm them back up and to help them hold together a little more.)
And that's a wrap -- Um. A roll.
MashupDad just walked in here while I was typing this and said that he is so making these again tonight. We will take that as a ringing endorsement! Note that these are not the same as wheat rolls, so don't expect identical results -- you probably won't like them if you don't like cauliflower to begin with. However, they are really quite nice for low carb, gluten free sandwiches; plus since these are cauliflower based they are more nutritious than some of the other substitutes out there.
Easy print version
Low Carb Cauliflower Rolls
Ingredients
- 3 cups "riced" cauliflower we used a good sized head, and there was some left over
- 3 tablespoon almond flour
- 1 tablespoon coconut flour
- 2 eggs
- ½ teaspoon garlic powder
- ¼ teaspoon sea salt
- Sesame seeds + sea salt for topping and/or dried garlic, poppy seeds, other toppings of choice
Instructions
- Wash cauliflower and chop into florets.
- Add to food processor and pulse until your cauliflower reaches "rice" consistency, scraping down the sides as necessary.
- Combine 3 cups riced cauliflower, eggs, almond flour, coconut flour, garlic powder, and sea salt in large bowl and mix until well combined.
- Roll into four balls and place on cookie sheet lined with parchment paper or silicone baking mat.
- Top with sesame seeds and additional sea salt (and/or your toppings of choice) and bake for 20 minutes at 400, then broil on high for another 4 minutes to brown the rolls and get the outsides slightly crispy.
- Remove carefully from baking sheet and let cool on rack.
- Store in tightly covered container in refrigerator. (I recommend slicing leftover rolls and toasting a bit in a toaster oven before eating, both to warm them back up and to help them hold together a little more.)
I wonder if it would work if you do it with yeast to make them more airy and fluffy.
I'm really not sure what yeast would do to these, tell you the truth! Yeast reacts with flour but I'm not sure how it would react with cauliflower -- none of the recipes I have seen for cauliflower pizza dough etc. use yeast.
Yes, yeast reacts with the sugars/carbs in the flour, and this recipe has no carbs. An idea is maybe to try baking powder/soda for some leavening, as they react with liquid to create air bubbles, iirc.
Thanks for being much more clear on that than I was, lol.
Yes, yeast actually feeds on sugar to create CO2 and that's how the bread rises. That's why just about every recipe for yeast dough has some sugar in it- for flavor and to feed the yeast. But just about everything has some natural sugar and if you add a spoonful of sugar to this batter, that would be enough for the yeast to eat.
But, no need for anything in this recipe. I was just curious what would happen. 🙂
If I don't have coconut flour do you think I can just use all almond flour? This looks really interesting!
I'd certainly give it a try. I don't know that I'd use all coconut flour (since it would be too sweet in a savory roll) but all almond flour should work.
Rachel, I believe you and your husband would like the book "It Starts With Food" and the Whole30 program. With your family's dietary restrictions and your search for less processed foods, I think you find it an interesting read.
This is what I made with that great sale... https://www.youtube.com/watch?v=37Xn7kVd-r8. I liked it but only one of my kids liked it. It was simple to make and I plan on making it again today.
OK, I am fascinated by the cauliflower "ground beef." It was good? What kind of a consistency did it have?
I think I left in the food processor too long. Which made it very fine. Maybe less time in the blender would make it look more like meat. I really liked it with the corn shells she made in the video.
Tried these- they were great, Thanks for the recipe- have you tried Oopsie Bread? Low carb "buns" Made them this weekend- I think your low carb husband would love them!. Made with 3oz cream cheese, 3 eggs and an1/8 tsp cream of tarter- super easy
Glad you liked them! We're on batch number three, lol. And no -- I think I might have it pinned as a to try later, though, so good to know they're good.
Also if you havent tried the cream cheese pizza crust- i highly recommend it!
Just made these with half and half coconut flour and garbanzo bean flour. Very good!
Awesome! Glad you enjoyed them.
Would frozen cauliflower work?
The frozen riced cauliflower? It's usually not chopped quite as small and better for things like fried "rice" because of the texture imo, but I haven't tried it in this.