These simple to prepare, gluten-free protein pancakes with coconut flour, bananas, and chocolate chips will go fast off your Sunday breakfast table.
| Prep Time: | 10 mins |
| Cook Time: | 10 mins |
| Total Time: | 20 mins |
| Servings: | 4 |
| Yield: | 4 servings |
Ingredients
- 1 head cauliflower, cut into florets
- ¼ cup Parmesan cheese
- 1 tablespoon cream cheese at room temperature
- 2 teaspoons chicken soup base
- 2 teaspoons roasted garlic, or to taste
- 1 ½ teaspoons butter at room temperature
- ½ teaspoon milk, or to taste (Optional)
- salt and ground black pepper to taste
Instructions
- Bring a pot of water to a boil. Cook cauliflower florets in the boiling water until they are extremely tender, about 10 minutes; drain in a colander. Put several paper towels on top of the cauliflower and use back of a big bowl to press down and squeeze as much liquid from the cauliflower as you can.
- Mix Parmesan cheese, cream cheese, chicken soup base, roasted garlic, and butter in a bowl. Add cauliflower to the cheese mixture; beat with an electric hand mixer until creamy, about 3 minutes. Beat milk into the mixture until you get your desired texture. Season with salt and pepper.
Nutrition Facts
| Calories | 91 kcal |
| Carbohydrate | 9 g |
| Cholesterol | 13 mg |
| Dietary Fiber | 4 g |
| Protein | 6 g |
| Saturated Fat | 3 g |
| Sodium | 531 mg |
| Sugars | 4 g |
| Fat | 5 g |
| Unsaturated Fat | 0 g |
Reviews
Really good! I did microwave the flowerets for about 8 minutes and used the food processor but did not add broth. Very creamy, like the real thing.
Taste better than mash potatoes!
This is great!!! Simple and tasty, didn’t feel like I was eating cauliflower. Only thing I did differently was to add fresh garlic rather than roasted ( for time )
Such a great way to fake your head out! Delishes.
It was so easy to make! And it was delicious! My husband likes it so much he said he wants me to make that every week lol!!!
I served this for family who are going carb free. They loved it so much my daughter in law asked for the recipe!
I didn’t have any cream cheese so I substituted that with two wedges of Laughing Cow Creamy Swiss Original (& I doubled the cauliflower to hopefully have leftovers!). Deeeelish!! My low-carb eating hubby said “Wow!!”
This is an excellent recipe! Of course I was missing some ingredients as soon as I started messing up the kitchen, but I had sour cream in place of cream cheese, and heavy cream in place of milk. Both worked fine. Had I possessed the authors called for ingredients I am sure it would have been great as well. I think pressing allof the water out of the cauliflower, and whipping it long enough to make it the right consistency are what made this much better than other recipes I have tried before. Deb, thanks for mastering this dish so I didn’t have to!
Delish! Although I did make a few changes. I kind of eye-balled everything, but I did make a mistake in that I added 1/4 cup cream cheese (instead of the one tablespoon the recipe asks for). I wasn’t too worried about it, and luckily, it turned out amazing with more of the cream cheese ( I just completely omitted the milk). I’m not personally worried about fat content because this is meant as a low-carb option for me. Also, after boiling the florets, I threw them all into my VitaMix and got them all nice and creamy that way. I then squished them through a mesh bag to remove the excess water. I find doing them this way creates more of a creamy mash, than chunky. I also doubled the amount of roasted garlic (basically two full heads). Thanks for sharing!
This delicious recipe is a great replacement for mashed potatoes. It’s a great low carb alternative too! My family loves this and actually requests it instead of potatoes. We usually serve it with roasted chicken and gravy. I made this without the soup base and found I didn’t need the milk.
This was my first attempt at making this recipe. I thought it was good but not as creamy as i was expecting. I would like to try this with cheese and bacon bits and take the garlic out.
This was good. I added cheddar cheese and my husband loved it.
Absolutely delicious!!!
I’ve made this also and in a different variation. Used Coconut oil, omitted both butter and milk.
not bad at all!!!
I don’t usually gush but I’m gonna now. This was to die for! I substituted 1.5 tsp of salt for the chicken base but I think it was a tad much and next time I’ll do one tsp. Also used one large and one small garlic clcove instead of the roasted garlic. It was way garlicky but uber delicious! I steamed the cauliflower in a fry pan with about a 1/4 inch of water on the bottom, bringing the florets to a boil and covering, simmering for around 10+ minutes. While that was cooking I combined the other ingredients in my Kitchen Aid bowl. The flavor of this was amazing! SO rich, creamy and flavorful YUM!!! Made a good amount… 3 of us ate and there are just a little bit of leftovers.
I absolutely loved this recipe. I typically HATE cauliflower but will definitely be making this again. The only things I changed were that I didn’t add the milk, boiling it retained enough liquid, and I also didn’t add the chicken base (couldn’t find any) or roasted garlic. Instead I added roasted garlic base and it was amazing!
I hate cauliflower, but I needed to find some lower carb dishes for my diabetic husband. This was actually very good. I didn’t take time to roast garlic and think the stuff in a jar is bitter, so I just used some garlic salt instead. I also steamed my cauliflower. It turned out fluffy and creamy at the same time. I didn’t think I would ever like cauliflower. Thanks for the great recipe!
Loved the flavors together! I used a food processor to mix the cauliflower and I only used chicken stock instead of milk. brought about a really nice flavor
Didn’t change a thing, it was amazing. Just don’t boil your cauliflower it retains to much water that way. Steam
Only made a portion size & winged the measurements. I also steamed the cauliflower which saved a lot of time & mess. No need to drain in separate colander & dry with towels. I just let it drain. Did not have time to roast garlic used powder, eliminated milk and chicken base. Lastly, I used a food processor leaving a few small chunks. Delicious……………. Debbie H