• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Recipe Index

Feasting not Fasting

Because life's too short to be hungry

  • Home
  • About
    • Work With Me
    • Contact
  • Recipe Index
    • 30-Minute Meals
    • Appetizers
    • Baked Goods
    • Breakfast
    • Desserts
    • Drinks and Smoothies
    • Lunches
    • Main Dishes
    • Salads
    • Sauces and Condiments
    • Side Dishes
    • Snacks
    • Soups & Stews
  • By Method
    • Air Fryer
    • Blender
    • Crock Pot/Slow Cooker
    • Freezer
    • Instant Pot
    • Oven
  • By Diet
    • Dairy-Free
    • Gluten-Free
    • Keto
    • Low-Carb
    • Vegan
    • Vegetarian
  • Appetizers
  • Baked Goods
  • Breakfast
  • Desserts
  • Main Dishes
  • Salads
  • Side Dishes
  • Snacks
Home » Recipes » Appetizers
5 from 1 rating

Cauliflower Patties with Dipping Sauce

July 18, 2020 by Christy Gurin (updated July 7, 2025) | 2 Comments

Pin Jump to Recipe

This post may contain affiliate links. Read my disclosure policy.

Pin
Share
Tweet
Yum

These keto cauliflower patties are cheesy, full of flavor, high protein, kid-friendly and paired with a delicious creamy tahini lime dipping sauce.

Hand holding a cauliflower patty and dipping it into tahini dipping sauce.

Cauliflower patties are a tasty, easy way to get your veggies in. A little bit cheesy, nicely spiced with cumin and paprika, these are a hit all around for vegetarians and meat eaters alike.

My toddler even loves them! And to say she normally doesn’t think too highly of cauliflower is an understatement. I’ve actually been making them since she was itty-bitty since they’re a great baby led weaning food!

Hand holding up a cauliflower patty with a bite taken out of it

Why you will love this recipe

This recipe works on so many levels. These cauliflower fritters are cheesy, a crowd pleaser, keep well in the fridge, and have just the right level of flavor for sensitive kid palates but are still complex enough for adults to love.

This dish works as an appetizer, side dish or a snack. You can serve them with the dipping sauce as an appetizer before or with dinner or keep them in the fridge for a healthy veggie loaded snack on the go.

They’re light yet absolutely loaded with protein from the almond flour, cheese, egg and cauliflower. You don’t need to pair them with another protein source. This makes them great for Keto or other high fat and protein diets. Or, just for anyone that likes to eat wholesome, real food ingredients and/or wants more veggies in their diet.

overhead picture of three plates with cauliflower patties on them on a blue background

Ingredients

The ingredients are pretty simple so, for this recipe, it’s all about the technique and how the ingredients are combined.

Here are the ingredients you’ll need for the patties:

  • cauliflower – pick one without any brown spots if you can and if you can’t, just cut them off
  • almond flour – make sure to get almond flour since it’s finer. Almond meal will work in recipes that call for almond flour but it will be more gritty and less smooth tasting.
  • egg – eggs help hold the patties together. An egg replacement may work but I have not tried it so cannot confirm.
  • salt – I highly recommend using Himalayan salt or another mineral salt over regular table salt since it has vital minerals in it and regular table salt or sea salt can have anti-coagulants, plastic from the ocean and other toxins
  • cumin
  • black pepper
  • garlic powder – one of the only spices I buy in bulk. You can use
  • paprika
  • cheddar cheese – you can use another type of cheese but cheddar, especially sharper varieties, adds flavor that complements the other ingredients.
  • oil – I use and recommend avocado oil for most cooking since it has a high smoke point
overhead picture of a head of cauliflower, unpeeled lime, an egg, bowl of shredded cheese, and a bowl with several ground spices in it.

And here’s what you’ll need for that dipping sauce:

  • tahini – make sure to stir so you don’t get just the settled paste or oil
  • olive or avocado oil
  • soy sauce or use tamari to make gluten free
  • lime juice – fresh squeezed is best
  • water
  • garlic powder
  • cumin – yup more of this stuff

How to make cauliflower fritters

This appetizer is pretty easy, but does take a few steps, as do most recipes that use cauliflower. First and foremost, you’ll need to chop that cauliflower up into tiny florets. The picture below shows how small we’re talking.

hand holding chopped up cauliflower florets
  1. From here, you’ll need to boil the cauliflower florets to soften them.
  2. While you’re doing this, you can combine and mix the other ingredients.
  3. Then form patties, add to an oiled pan and start cooking. Since the cauliflower will still need to get softer, low and slow is best for temperature and cooking time here so they don’t get overly browned.
  4. And once you’ve cooked for 6-8 minutes per side, you’re done and get to enjoy them!
  5. Not pictured and entirely optional – make the dipping sauce while the patties are cooking!
Collage of four step by step process pictures for making cauliflower patties

Making them kid-friendly

The reason I started making these is because my baby will actually eat them. I think I started making them when she was about 9 or 10 months old after my mother in-law made something similar.

For baby-led weaning, just chop the cauliflower smaller to make sure the tiniest of tots can’t choke on the pieces. Don’t just par-boil either. You’ll want that cauliflower to be really soft for babies.

My older niece and nephew liked them too so I consider them fully kid-approved! None of the kids were entirely crazy about the dipping sauce though so you can try serving with ketchup or ranch if your kids prefer it. Also, upping the cheese level to 3/4 cup may help picky eaters eat more.

white plate with two cauliflower fritters on a blue background

What to serve with cauliflower patties

The recipe has a dipping sauce included but there are other ways you can eat these cauliflower patties. Here are some of my favorites:

  • Use the cauliflower patties instead of english muffins in eggs Benedict.
  • Top with taco fixings to make a tostada type of dish.
  • Serve instead of french fries for kids with ketchup or ranch.
  • Stack between two mini-buns to make a healthy vegetarian, protein-packed burger or slider, adding all the burger fixings (don’t forget the picked red onions).
  • Make it a full meal by serving it over rice, quinoa or another grain with a side like this avocado cucumber salad or as the main for another vegetarian dinner combo.
  • Add on top of a green salad as the protein source.
  • These sweet potato patties get paired with a similar tahini dipping sauce so you can make two different types of patties with the same sauce.
Hand holding a cauliflower patty with dipping sauce on it and a bite taken out

Other light appetizers

If healthy appetizers is what you’re in search of, let me give you a few more ideas that’ll leave your mouth watering:

  • These prosciutto melon skewers are fancy but still approachable since they’re easy to make.
  • Same with these watermelon feta skewers, fun and a bit uppity but so so good.
  • Mini zucchini pizzas are always a crowd favorite.
  • Love a good seven layer dip but don’t want to lighten it up? Here’s the seven layer dip recipe you’re looking for.
  • These zucchini cakes with yogurt dill sauce are another fun, healthy patty-like recipe to make.
  • This baked feta with caramelized veggies is a favorite on this site and always goes over well.
two cauliflower patties on a plate with a bite taken out of the top one
Recipe
A hand dips a browned fritter into a bowl of creamy sauce with a spoon inside.
Recipe
5 from 1 rating
click the stars to rate!

Healthy Cauliflower Fritters with Dipping Sauce

Created by: Christy Gurin
Prep Time 20 minutes mins
Cook Time 25 minutes mins
Print Recipe
Pin Recipe
Prep Time 20 minutes mins
Cook Time 25 minutes mins
4 people (12 patties)
These healthy keto cauliflower patties are cheesy, full of flavor, high protein, kid-friendly and paired with a delicious creamy tahini lime dipping sauce.
Prevent your screen from going dark

Ingredients
 

Patties

  • 3 Cups cauliflower florets 1 small cauliflower or ½ of a large cauliflower
  • 3/4 cup almond flour
  • 1 egg
  • ½ tsp. salt
  • ½ tsp. cumin
  • ¼ tsp. black pepper
  • ½ tsp. garlic powder
  • ½ tsp. paprika
  • 1/2 cup grated cheese cheddar is our favorite here
  • 1 Tbsp. avocado oil divided (or whichever oil you prefer)

Dipping Sauce

  • ¼ cup tahini*
  • 1 Tbsp. avocado oil or olive oil
  • 1 Tbsp. low sodium soy sauce or tamari
  • 2 Tbsp. lime juice
  • 1 Tbsp. water
  • ¼ tsp. garlic powder
  • ¼ tsp. cumin

Instructions

  • Bring pot of water to a boil.
  • Add cauliflower and boil for about 6-7 minutes until softened but not falling apart (time will depend on size for florets).
  • Pour into strainer and drain.
  • Chop cauliflower florets into smaller 1/8” sized pieces and then dump into a medium sized bowl.
  • Add all other patty ingredients except oil and stir to mix well.
  • Start heating half of the oil in a skillet over medium-low heat (add remaining oil as needed while cooking patties).
  • Create 1/4” thick patties using about 2 Tbsp. of mixture per patty.
  • Place patties into heated pan and cook for 6- 8 minutes per side.
  • While patties cook, mix dressing by whisking together until thoroughly combined or mix in blender.
  • Serve warm cauliflower patties with dipping sauce.

Notes

  • *If your tahini is separated, stir well or if it’s too hard, just make sure you get some of the oil and paste when you’re measuring. 
  • Patties and sauce can be kept in an airtight container in refrigerator for up to 5 days. Reheat patties in microwave or on a skillet prior to eating.
  • If using for baby led weaning, skip the dipping sauce, chop the cauliflower smaller and make sure you boil until the florets are really soft, not just parboiled.
  • For picky older kids, try using 3/4 cup cheese and serving with ketchup or ranch.

Nutrition

Serving: 3patties | Calories: 377kcal | Carbohydrates: 14g | Protein: 14g | Fat: 32g | Saturated Fat: 6g | Cholesterol: 56mg | Sodium: 496mg | Potassium: 347mg | Fiber: 5g | Sugar: 3g | Vitamin A: 504IU | Vitamin C: 39mg | Calcium: 198mg | Iron: 3mg

did you make this recipe?

Make sure to follow on Pinterest @feastingnotfasting and on Instagram @feastingnotfasting

posted in: Appetizers, Gluten-Free, Low-Carb, Meal Prep, Quick and Easy, Side Dishes, Snacks, Stovetop, Vegetables

Previous
Prosciutto Melon Skewers
Next
Almond Flour Banana Muffins

Reader Interactions

    5 from 1 vote (1 rating without comment)

    Leave a Review Cancel reply

    If you love this recipe, please consider giving it a star rating when you post a comment. Star ratings help people discover my recipes online. I read every review and your support means a lot to me!

    Sincerely,
    Christy

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Comments & Reviews

  1. Apple says

    May 31, 2023

    Hi!

    Can you freeze this?

    Thank you.

    Reply
    • Christy says

      June 1, 2023

      Yes! You can freeze them before or after cooking them and defrost before either cooking (if frozen uncooked) or reheating in the oven, microwave or skillet.

      Reply

Primary Sidebar

A person with long hair and a striped dress smiles while holding a pan outside. There is greenery in the background.

Hi, I'm Christy

I started cooking, baking, and helping in the kitchen when I was old enough to reach the counter. I am a food lover with a focus on quick and easy dinners using wholesome ingredients that are approachable for the home chef. If you crave flavor but always find yourself short on time, you’re in the right place.

More About Me
almond flour blueberry muffin on a plate with bite taken out

Simple healthy recipes straight to your inbox!

Subscribe to the newsletter for all the latest recipes delivered straight to you.

Sign up

Featured Recipes

  • A bowl of Mediterranean salad with grilled vegetables, feta cheese, pine nuts, and fresh herbs on a striped cloth.
    Mediterranean-Style Roasted Eggplant Salad with Feta 
  • A spoon rests in a bowl filled with a reddish-brown spice mix, containing visible flecks of different textures.
    Chicken Taco Seasoning
  • close up picture of kale salad on a white plate
    Lemon Kale Salad
  • A skewer with melon, prosciutto, mozzarella, pesto, and balsamic glaze on a white plate.
    Prosciutto Melon Skewers
  • Baked pear halves with nuts and cranberries on black plates, surrounded by a honey dipper, whole pear, and silver spoon on a wooden table.
    Baked Pears with Honey and Almonds
  • A tall glass of purple smoothie topped with seeds, placed on a white napkin. A metal spoon with seeds is in the background. A polka dot straw is in the glass.
    Beet Smoothie with Strawberries and Kale
Allure Logo.
Boston Mag Logo.
Buzzfeed Logo.
Glamour Logo.
Healthline Logo.
The Huffington Post Logo.
MSN Logo.
sheknows Logo.
almond flour blueberry muffin on a plate with bite taken out

Simple healthy recipes straight to your inbox!

Feasting Not Fasting

About

  • About
  • Blog
  • Web Stories
  • Contact Us
  • Disclosure Policy
  • Collaboration

By Method

  • Air Fryer
  • Blender
  • Slow Cooker
  • Freezer
  • Instant Pot
  • Oven
  • Stovetop

By Diet

  • Dairy-Free
  • Gluten-Free
  • Keto
  • Low-Carb
  • Meal Prep
  • Paleo
  • Vegan
  • Vegetarian

By Course

  • Appetizers
  • Baked Goods
  • Breakfast
  • Dinner
  • Lunches
  • Main Dishes
  • Salads
  • Side Dishes
©2025, Feasting not Fasting. About Contact Privacy Policy Back To Top
Design by Pixel Me Designs
×

Simple healthy recipes straight to your inbox!

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
Do not sell my personal information.
Cookie SettingsAccept
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
CookieDurationDescription
cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytics
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
Others
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
Save & Accept

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.