Cauliflower Falafels

We made these tasty falafels using cauliflowers instead of chickpeas, for a low-carb twist on the classic recipe. Spicy and juicy, they're truly divine in salads and wraps.

Low-Carb Cauliflower Falafels Recipe


Nutrition per serving
Net Carbs13.6 g4.9%
of which Sugars8.7 g9.6%
Fibers9.1 g32.6%
Fats13.2 g20.3%
of which Saturates1.3 g6.6%
of which Omega 30.9 g85.1%
Proteins9.3 g20.1%
Calcium197 mg19.7%
Vitamin A76 mcg10.8%
Vitamin C79 mg105.4%
Iron3.6 mg24.1%
Potassium1062 mg30.4%
Sodium178 mg7.7%
Cholesterol0 mg0%
Kcal210 10.5%
Macro split
  • net carbs 30%
  • sugars 19%
  • fats 29%
  • saturates 3%
  • proteins 21%
  • fibers 20%
*RDA based on a 2000 kcal diet;
**Nutritional data sources: USDA, food labels.
210 per serving

Here is another recipe where you probably thought cauliflower wasn't going to work: falafels. Well, caulis prove everyone wrong again! Below we'll show you how to make delicious falafels using cauliflowers instead of chickpeas. This recipe is very low-carb and suitable for a keto diet. And just like the classic one, it's vegan and gluten-free.

Chickpeas and herbs are what make falafels yummy. We kept all the original herbs but swapped out the chickpeas with a mix of shredded cauliflowers and almond flour. Both these foods have a delicate flavour that will let the other spices take over. Exactly what we needed here.

To make our falafels even tastier, we blended some sundried tomatoes and added them to the mix. We needed something with a punch to compensate for the missing chickpeas. Sundried tomatoes did a wonderful job there. They are piquant and chewy and quintessentially Mediterranean. A perfect match for our falafels!

We compared the nutritional profile of our falafels with a few traditional ones from the supermarket. Ours have 60% fewer carbs, weight-for-weight! Want to cut on carbs but not on flavour? Check out all our low-carb recipes for more ideas.

So follow our steps below, have fun, and enjoy these cauliflower falafels on their own, in salads, or wraps.

NOTE: The default ingredients yield 16 falafels and one serving consists of 4 balls.


Measuring System
Chia Seeds2 tbsp
Water60 mL
Raw Cauliflower Florets500 g
Sun-dried Tomatoes in Oil5
Fresh Cilantro25 g
Almond Meal60 g
Paprika1/2 tbsp
Cayenne Pepper1/2 tsp
Cumin1/2 tsp
Garlic Powder1/2 tsp
Baking Powder1 tsp
Zested Lemon1
Sunflower Oil1/2 tbsp

Step 1

Combine the chia seeds with water in a bowl and then leave them to soak for 5-10 minutes in the fridge.

The seeds will absorb the water and form a thick, gel-like mixture called "chia-egg".

Soaked chia seeds

Step 2

Meanwhile, add the cauliflower florets to a food processor along with the sun-dried tomatoes and fresh cilantro.

Make sure to drain well the tomatoes and remove excess oil.

Then, blitz the ingredients until they're finely ground.

Blitzed cauliflowers with sun-dried tomatoes and cilantro

Step 3

Next, transfer the cauliflower mix to a large bowl and add the prepared "chia-egg".

Then, tip in all the remaining ingredients except for the oil as you'll need it for brushing the falafels later on.

Mix the ingredients until they come together into a moist dough.

When pressed in between your palms, the dough should stay together into a ball. If not, add more almond meal, but keep in mind the falafel dough is still quite delicate.

Falafel mixture with almond flour

Step 4

Before shaping the patties, you can refrigerate the dough for 10-15 minutes to make it easier to handle.

For each falafel, squeeze a handful of dough in between your palms to compact it and remove excess water. Then, roll it into a ball and place it on a baking tray lined with parchment paper.

Repeat this step until you have used all the dough.

Shaped cauliflower falafels on a baking tray

Step 5

Now, brush the falafels with the vegetable oil and bake them for 30 minutes at 220°C (430°F) in static mode.

Once the cauliflower balls are lightly browned and crispy on the outside, remove them from the oven.

Enjoy them warm or cold with pitta bread, a side salad, and tahini.

Oven-baked cauliflower falafels


You can use frozen cauliflowers instead of the raw florets. However, make sure to thaw them completely and drain excess water before blitzing them. You can pat the defrosted cauliflowers with kitchen paper to dry them quickly.