Crispy, Spicy Cauliflower Pancakes


They may not sound too appetizing but wait until you try these! Amazingly delicious and hard to believe they're actually good for you! These are delicious on their own but can also be dipped in tomato sauce, pasta sauce, marinara sauce, salsa, etc. Good for a quick on-the-go breakfast or snack.

Prep Time:
15 mins
Cook Time:
36 mins
Total Time:
51 mins
1 dozen pancakes


  • 1 tablespoon coconut oil

  • 1 teaspoon olive oil

  • 2 cups grated cauliflower

  • 2 tablespoons finely chopped onion

  • 1 clove garlic, minced

  • 1 cup 1% cottage cheese, drained

  • ¼ cup egg whites

  • 1 tablespoon hot pepper sauce (such as Frank's RedHot®), or to taste

  • 2 teaspoons dried parsley

  • 1 teaspoon dried oregano

  • ¼ teaspoon garlic powder


  1. Preheat the oven to 350 degrees F (175 degrees C). Grease a 12-cup muffin tin with coconut oil.

  2. Heat olive oil in a skillet over medium heat. Add cauliflower, onion, and garlic. Cook and stir until cauliflower is slightly translucent and garlic and onions are soft, 6 to 8 minutes. Place in a bowl and let cool.

  3. Place cottage cheese, egg whites, hot sauce, parsley, oregano, and garlic powder in a blender; blend until smooth. Pour into the bowl of cauliflower mixture; mix completely. Spoon mixture evenly into the greased muffin cups and press down so pancakes are even and flat.

  4. Bake in the preheated oven until edges and tops are golden and crispy, about 30 minutes.

Nutrition Facts (per serving)

41 Calories
2g Fat
2g Carbs
3g Protein
Nutrition Facts
Servings Per Recipe 12
Calories 41
% Daily Value *
Total Fat 2g 3%
Saturated Fat 2g 8%
Cholesterol 3mg 1%
Sodium 121mg 5%
Total Carbohydrate 2g 1%
Dietary Fiber 1g 2%
Total Sugars 1g
Protein 3g
Vitamin C 9mg 45%
Calcium 19mg 1%
Iron 0mg 2%
Potassium 85mg 2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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