Quick and easy individual coconut flour cauliflower bread, made in a muffin tin! The bread is naturally vegan, grain-free, nut-free, gluten-free, and keto, plus, only 52 calories each!
Cauliflower is having a heyday, shifting shape to become a grain stand-in for rice, couscous, and pizza crusts, as well as a fine ready substitutefor potatoes in salads, mashes and hashes. It’s been a favorite vegetable of mine for a long time (go-to preparation: roasted!), so it’s exciting to consider all of the new options for this winter white wonder.
Coconut flour can be tricky. For example. you only use a small amount compared to grain flours and it is extremely thirsty (i.e., lots of liquid required). To make matters even more complicated, and it’s performance can vary from brand to brand. Most often, it needs to be combined with another flour, such as almond flour, , and most baking recipes for coconut flour often require multiple eggs.
Low Carb Cheesy Cauliflower Bread
Without protein and volume from eggs, coconut flour baked goods can be flat with gooey centers. The usual egg substitutes–flax, chia, applesauce–can result in epic failures when you try to substitute them 1:1 for eggs.
But hope is not lost; it springs eternal. This is as an exciting challenge to try new combinations and invent new recipes altogether! This breads are delicious proof.
You don’t need to be on a special diet to love these little breads. A desire for tasty savory snacks or bread options, easy ways to add more vegetables into your day, and easy new foods that are delicious, filing, satisfying and convenient is all that is needed to give them a try.
The Best Cauliflower Bread (with Cheddar And Jalapeno)
As a bonus, they also happen to be high in fiber, low in carbs, virtually sugar-free, and tally up to a mere 52 calories apiece.
But let’s get to the heart of it: the taste. These taste like a cross between a bread, soufflé, and a quiche, despite the absence of eggs. While they are great as bread, I’ve also been eating them for breakfast and lunch. It’s been a fiber-rich week :).
Coconut Flour: The absorbency of coconut flour can vary from brand to brand. Start by adding 1/4 cup and add more to achieve a thick but not stiff batter.
Baked Cauliflower Crackers
Fresh Caulifower: I used frozen cauliflower for convenience, but you can use 6 ounces of fresh chopped cauliflower in its place. You will need to steam it until it is fork-tender.
Storage: Store in an airtight container in the refrigerator for up to 5 days; these do not freeze well. These will keep at room temperature for up to 3 hours.
Hi Indhu, Gosh, I have never heard of cauliflower flour--imagining it is dried ground cauliflower? I am sure you could play around with it to make it work in this recipe. I am wondering if the package has a conversion chart (e.g., how much cauliflower flour combined with how much water equals fresh cauliflower? That could help guide you)
Vegan Cauliflower Stuffing
You could, but the two flours are very different. Coconut flour absorbs a tremendous amount of liquid and has no fat (it is used in much smaller quantities in baked recipes than other flours). If you use almond flour, I would at least double the amount of almond flour. It could be really delicious, but it will likely be moister and a bit heavier.
I am not sure that this would work in a loaf pan; eggless coconut flour breads tend to collapse when they are too high. For a bigger loaf, I would recommend making in a square pan (e.g., 8-inch).bread seems a little zany, but it’s possible! What’s even more crazy is that you can do it with just 3 ingredients! This keto friendly, 3 Ingredient Cauliflower Bread is a delicious, healthy substitute for traditional wheat bread and is perfect for anyone looking to eat healthier, or reduce their carbohydrate intake by eliminating traditional wheat bread from their diets. It’s got an awesome taste and texture and is guaranteed to satisfy even the most intense bread craving!
You’re probably wondering if it’s worth the effort to make your own low-carb bread, and the answer is a resounding YES! Why? Because, the vast majority of bread you’ll find in grocery stores is not only high in carbohydrates, but is low in essential nutrients, and often laden with added sugar and harmful preservatives. The other problem is that almost all bread, even a lot of the healthier varieties, contains gluten, a protein found in wheat that has adverse health consequences for people with celiac disease and gluten sensitivity. 3 Ingredient Cauliflower Bread is the answer to all these thorny issues. One slice has 10 grams of protein, 3 grams of fiber, and only 6 grams of carbohydrates. Compare that to a similar size piece of typical white bread that has just 2 grams of protein, less than 1 gram of fiber, and a whopping 13 grams of carbohydrates! That’s quite a disparity in nutrient profiles so it’s worth recapping: each piece of 3 Ingredient Cauliflower Bread has five times the amount of protein, 3 times the amount of fiber and 50% less carbs than a typical piece of white bread. Wow! (Note: not everybody is looking to, or needs to, cut their carbohydrate intake, but for some people, there are compelling reasons to do so. Consuming a lot of high carb foods can cause rapid spikes in blood sugar, which can, over time, lead to all sorts of health problems. Check out this article on The Top Ten Reasons to Cut Down on Carbohydrates.)
Coconut Flour Cauliflower Bread {vegan, Keto}
For this 3 Ingredient Cauliflower Bread post I used a bread slice shaped cookie cutter as a mold but most of the time when I make this recipe I simply flatten the mounds of batter into circles so they bake up more like buns. Another option you have when making this bread is to make 8 instead of 4, in which case you’ll end up with much thinner bread, similar to these cauliflower sandwich thins – a product I used to buy before I developed this recipe. (They’re very good but also very expensive.)
3 Ingredient #Cauliflower Bread – Satisfy your bread craving with cauliflower! This keto, paleo, #low-carb, gluten-free bread is a delicious, healthy substitute for traditional wheat bread.
For other unique recipes using cauliflower check out: Baked Cauliflower Gnocchi, Cauliflower Broccoli Pizza Crust, Cauliflower Puffs, White Cheddar Cauliflower Donuts, and Cauliflower Roulade.
Vegan Gobi (cauliflower) Masala And Onion Bhaji Bread Machine Bread
If you make 3 Ingredient Cauliflower Bread, don’t forget to snap a pic and tag me over on Instagram @. I’d love to see your creation!
1. You can also use a bread slice shaped cookie cutter as a mold, by pressing the cauliflower mixture evenly into it.
2. If not using the bread the same day, freeze in a single layer and then transfer to a zip lock bag and store in the freezer. To serve, toast the frozen bread for 3-4 minutes.
Cauliflower Breadsticks (paleo, Aip, Gluten & Dairy Free)
Nutrition Information - Serving size: 1 slice, Calories: 117, Fat: 6g, Saturated fat: 3g, Unsaturated fat: 3g, Trans fat: 0g, Carbohydrates: 6g, Sugar: 3g, Sodium: 254mg, Fiber: 3g, Protein: 10g, Cholesterol: 104mg
Hi, my name is Mona and welcome to my blog! I’m a former, long-time, specialty food entrepreneur turned food blogger, and this is where I share my personal collection of mostly healthy recipes.
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Ingredient Keto Vegan Cauliflower Crackers
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