So it’s two for one day over here at IBIH! Why are you getting a bonus post today? Because I just couldn’t sit on it for another day, that’s why!
Recently I posted this low carb hummus recipe, and in the post I mentioned having an idea for a cauliflower-based falafel. Well I had so much cauliflower in my fridge that I finally decided to start testing it out this afternoon.
I wasn’t really sure how I was going to go about it, just had a few theories on what might work and what wouldn’t. I figured I’d at least start today, but never dreamed that it would turn out as well as it did on the first try!
This cauliflower-based low carb falafel recipe is so good that it was all I could do not to burst into song like a Disney princess when I took the first taste of it.
I wanted the crunchy texture of a chickpea-based falafel so I started with raw cauliflower, first roughly chopped, and then ground in the food processor. I was worried that it would be too mushy when it cooked, so to keep the chickpea-like texture, I thought maybe ground almonds might do the trick.
I used the slivered almonds you can buy in the baking section of most grocery stores and ground them to a still slightly chunky texture in my magic bullet. To that I added the classic flavorings of falafel, a little heavier on the cumin to hide any cauliflower flavor.
To help bind it I used coconut flour and eggs.
When I formed them they held together well, but I never dredged them and I worried that they wouldn’t brown. As you can see by the picture they DID and perfectly!
Super crunchy like falafel should be! And the interior texture was so good – the slight crunch of the nuts mimicked the chickpeas unbelievably well! The real test though, was whether or not I could get them by my husband and four year old son. Hungry Jr. pronounced them “delicious” and Mr. Hungry never even tasted the cauliflower!
This is a major win for me because he HATES cauliflower and can sniff out even a hint of it like a cadaver dog in a cemetery. So when he got home from work I’d already cleaned up the evidence and had him taste one. He thought they were great except for the slight crunch of the nuts which is a weird thing he has.
Never caught the cauliflower though and was surprised when I told him. YYESSSS! In your FACE!!! (LOL, just kidding! I didn’t really say that but I did think it and do a mental victory dance!) They really are THAT good!
I can’t wait for you guys to try them and tell me what you think! If you like falafel, I think you’ll really enjoy them. If you’ve never tried falafel, then you’ll really REALLY enjoy them! Heck if you have a mouth, you are going to enjoy them!
Keto Falafel with Tahini Sauce (Gluten Free)
- Total Time: 30 minutes
- Yield: (8) 3" patties
- Diet: Diabetic
Description
A Keto Falafel and Tahini Sauce recipe with a taste and texture that beautifully mimics the real thing! Gluten free, Low Carb, Keto.
Ingredients
- 1 cup raw cauliflower, pureed
- 1/2 cup ground slivered almonds
- 1 tablespoon ground cumin
- 1/2 tablespoon ground coriander
- 1 teaspoon kosher salt
- 1/2 teaspoon cayenne pepper
- 1 clove garlic, minced
- 2 tablespoons fresh parsley, chopped
- 2 large eggs
- 3 tablespoons coconut flour
- Tahini sauce:
- 2 tablespoons tahini paste
- 3 tablespoons water
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- 1/2 teaspoon kosher salt, more to taste if desired
Instructions
- For the cauliflower you should end up with a cup of the puree. It takes about 1 medium head (florets only) to get that much. First chop it up with a knife, then add it to a food processor or magic bullet and pulse until it’s blended but still has a grainy texture.
- You can grind the almonds in a similar manner – just don’t over grind them, you want the texture.
- Combine the ground cauliflower and ground almonds in a medium bowl. Add the rest of the ingredients and stir until well blended.
- Heat a half and half mix of olive and grapeseed (or any other light oil) oil until sizzling. While it’s heating, form the mix into 8 three-inch patties that are about the thickness of a hockey puck.
- Fry them four at a time until browned on one side and then flip and cook the other side. Resist the urge to flip too soon – you should see the edges turning brown before you attempt it – maybe 4 minutes or so per side.
- Remove to a plate lined with a paper towel to drain any excess oil.
- Serve with tahini sauce and a tomato & parsley garnish if desired.
- Tahini sauce: Blend all ingredients in a bowl. Thin with more water if you like a lighter consistency.
Notes
Approximate net carbs= 5.5g
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Entree
- Method: Stove top
- Cuisine: Mediterranean
Nutrition
- Serving Size: 2 patties
- Calories: 203
- Fat: 14g
- Carbohydrates: 11g
- Fiber: 5.5g
- Protein: 6g
Ellen says
I have been wanting to try this recipe for a couple of years and finally made it tonight.
It is a winner and I am not sure if you ate chickpea falafel and this one side by side you could tell the difference. The texture with the ground almonds is spot on and the flavor is also fabulous. Possibly slightly spicier than I am used to with the cayenne, I might dial it back a bit next time, I am also going to add a pinch or so of baking powder or soda as that is a flavor thatis hinted in regular falafel. I did not add parsely or other hebs like cilantro as didn‘t have any and it was delicious as is. I followed the recipe as written.
The tahini sauce was also delicious, I also had some tzatzike with it. I made the balls a little smaller and got ten out of it. I do think they need to be friend in a good amount of oil to get that crispy outside texture though will be interesting if other readers can replicate with an airfryer.
This would be a perfect vegetarian meal with keto riced cauliflower instead of bulghur Tabouleh salad.
Thanks for all your fabulous recipes, your site is one of my go to‘s and I recommend it to any interested in keto cuisine.
Anna Roberts says
Help! I tried this recipe from the cookbook (which is beautiful and inspiring!) but I ended up with a plate-full of oil-soaked falafel mush. Tastes delicious but zero patty shapes! I am not sure where I went wrong- I’m am a trained chef but keto cooking is still very new to me and many of the tried and true methods I’ve come to rely on just don’t seem to work. My mixture was very soft and a bit spongy, not too wet to form a patty shape, but I wonder if I used too much cauliflower? My oil foamed up (I tried two different oils) and the patties just seemed to dissolve before my eyes. I know the oil was hot enough and I had beautiful browning, but both times once I flipped the patties I had a pan full of foam and mush. I thought about just scrambling the mixture and using it as a salad topper but it soaked up ALL of the frying oil so I’m sure it’s off the charts with fat, even for Keto.
Andie says
I haven’t tried these yet, but am drooling with anticipation. I have hemp hearts but not almonds – has anyone tried using hemp hearts instead of almonds? AND there was a question about making these in a waffle iron instead of fried pucks. I wonder the same. Frying is a pain in the neck & SO messy.
Larissa says
I love this recipe so much ! I have it everyday , however I am trying to lose weight and want to decrease the amount of calories ; can I use more cauliflower instead of 1/2 cup almonds ?
Katie says
AAAACK!!!! These were SO spicy, I had to throw the whole batch out!
What did I do??
Mellissa Sevigny says
The recipe calls for 1/2 teaspoon of cayenne pepper which is barely noticeable in the finished product. If yours was unbearably spicy maybe you used 1/2 tablespoon instead?
Kim says
Yes, when I saw 1/2 tsp I knew I would just be using a pinch. To me, cayenne pepper is very hot.
Sheetal Shah says
Just made these and they were absolutely delicious. So happy to finally find a low carb version of falafel that Tastes like the real thing. Thank you!
Dana says
These were amazing!
I fried them in coconut oil 👍🏻
I’m wondering … do the macros listed above include the oil they are fried in? And how much oil shall i use? A cup total or less?