
Gluten-free cauliflower croquettes
Aprende a preparar unas croquetas de coliflor, sin gluten, aptas para celíacos, ligeras y muy ricas. A los niños también les encantan.
Gluten-Free Cauliflower Croquettes: A Healthy, Low-Carb Appetizer
Cauliflower is a kitchen MVP, and I’m always finding new ways to showcase its versatility and nutritional benefits! As a nutritionist, I love creating recipes that are both delicious and healthy, and these Gluten-Free Cauliflower Croquettes are a perfect example. Made with chopped cauliflower, tapioca flour, almond milk, and a blend of spices, this low-carb, gluten-free appetizer is light, flavorful, and ideal for anyone looking to enjoy a guilt-free treat. Whether you’re hosting a gathering, looking for a kid-friendly snack, or simply craving a savory bite, these croquettes are a fantastic choice. Let’s dive into the recipe, explore the nutritional benefits of cauliflower, and learn how to make these crispy croquettes that can be fried or baked for a healthier twist!
Why These Croquettes Are a Healthy Choice
Traditional croquettes often rely on heavy ingredients like wheat flour and dairy-based béchamel, which can be high in carbs, gluten, and calories. These Gluten-Free Cauliflower Croquettes offer a lighter alternative that’s packed with nutrition and flavor. Here’s why they’re a standout:
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Low-Carb: ~4-5g carbs per serving, perfect for keto diets.
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Gluten-Free: Made without wheat flour, safe for celiacs or those with gluten intolerance.
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Low-Calorie: Cauliflower keeps the calorie count low, making this a guilt-free snack.
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Dairy-Free Option: Uses almond milk instead of cream, with substitutions available.
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Nutrient-Dense: Packed with fiber, vitamins, and antioxidants from cauliflower.
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Versatile Cooking Methods: Can be fried for a crispy finish or baked for a healthier option.
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Customizable: Add your favorite spices or proteins to make it your own.
These croquettes are a healthy, light appetizer that’s perfect for any occasion, from casual snacking to party platters, ensuring you can enjoy a savory treat without compromising your wellness goals.
These gluten-free cauliflower croquettes are a low-carb, crispy appetizer that’s light, healthy, and perfect for any occasion.
Nutritional Benefits of Cauliflower: The Star Ingredient
Cauliflower is the foundation of this recipe, offering a wealth of health benefits that make it a fantastic choice for a low-carb, nutrient-dense dish. Here’s why cauliflower shines:
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Low-Carb: 5g carbs per 100g, ideal for keto and low-carb diets.
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Low-Calorie: 25 kcal per 100g, supporting weight loss or maintenance.
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High Fiber: 2g per 100g, promoting digestion, satiety, and blood sugar control.
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High Water Content: 92% water, making it hydrating and diuretic, which can help reduce fluid retention.
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Vitamin-Rich: High in vitamin C (for immunity), vitamin B6 (for energy), and folic acid (for cell growth).
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Mineral-Dense: Provides potassium (for heart health) and phosphorus (for bone health).
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Antioxidant Properties: Contains compounds like glucosinolates, which may support detoxification and reduce inflammation.
Cauliflower is a nutrient-dense, versatile ingredient that makes these croquettes a healthy, low-calorie option, perfect for supporting your wellness goals while delivering a savory, satisfying bite.
Gluten-Free Cauliflower Croquettes Recipe
This recipe creates crispy, flavorful croquettes that are easy to make with simple ingredients. The cauliflower provides a light, veggie-packed base, while tapioca flour gives the dough structure without gluten or dairy. You can fry them for a traditional finish or bake them for a healthier option.
Ingredients (Makes 12 Croquettes, Serves 4)
Croquette Dough
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2 cups (about 200g) chopped cauliflower
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2 tbsp (30ml) concentrated homemade almond milk (if using store-bought, reduce to 1 tbsp)
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2 tbsp (15g) tapioca flour (sifted)
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¼ tsp sea salt
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¼ tsp turmeric
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¼ tsp white pepper
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¼ tsp ground nutmeg
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1 small onion (finely chopped)
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2 tbsp extra virgin olive oil (for sautéing)
For Coating and Cooking
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¼ cup (30g) chickpea flour
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1 large egg (beaten; or use ¼ cup aquafaba for a vegan option)
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2-3 tbsp extra virgin olive oil (for frying; or use an oven/air fryer for baking)
With cauliflower as the base, they’re packed with fiber, vitamins C and B6, and antioxidants for a nutrient-dense snack.
Instructions
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Prepare the Cauliflower: Finely chop the cauliflower into small pieces (or pulse briefly in a food processor for a finer texture). Set aside.
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Sauté the Onion: Heat 2 tbsp olive oil in a large skillet over medium heat. Add the finely chopped onion, season with a pinch of sea salt, and sauté for 3-4 minutes until soft and translucent.
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Add the Almond Milk: Stir in the concentrated homemade almond milk. If using frozen homemade almond milk, thaw it first (e.g., in the microwave at low power for 1-2 minutes). If using store-bought almond milk, reduce to 1 tbsp as it’s less concentrated. Alternatively, you can use heavy cream or evaporated milk if preferred, adjusting for consistency.
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Cook the Base: Let the mixture simmer for 2-3 minutes to evaporate excess liquid. Sift the tapioca flour through a fine mesh strainer to avoid lumps, then add it to the skillet. Stir well to combine with the onion and almond milk, cooking over low heat for 3-4 minutes until the mixture thickens and develops a sticky, dough-like consistency. This texture is key for forming the croquettes.
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Season the Dough: Add the turmeric, white pepper, nutmeg, and remaining sea salt. Stir to integrate the spices evenly, ensuring the dough is well-seasoned.
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Cook the Cauliflower: Add the chopped cauliflower to the skillet. Since it’s raw, cook for 5-7 minutes, stirring occasionally, until tender. Continue cooking until all the water released by the cauliflower evaporates—this is crucial to avoid a watery dough that won’t hold its shape. The mixture should be quite dry but still cohesive.
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Cool the Dough: Transfer the mixture to a bowl and let it cool to room temperature. Then, cover with plastic wrap (pressing it directly onto the surface to prevent a crust from forming) and refrigerate for at least 2 hours. For best results, use a glass container to store the dough.
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Shape the Croquettes: After chilling, remove the dough from the fridge. Scoop out tablespoon-sized portions and shape into small logs or balls (about 12 croquettes total).
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Coat the Croquettes: Set up a breading station with the chickpea flour in one bowl and the beaten egg (or aquafaba) in another. Dip each croquette in the egg/aquafaba, then coat in chickpea flour. Place on a tray and chill in the fridge until ready to cook.
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Cook the Croquettes: Frying Option: Heat 2-3 tbsp olive oil in a deep skillet over medium heat. Fry the croquettes in batches for 2-3 minutes per side until golden and crispy. Baking Option: Preheat your oven to 400°F (200°C). Place the croquettes on a parchment-lined baking sheet, lightly brush with olive oil, and bake for 10 minutes, flipping halfway (about 5 minutes per side). Use the fan setting (convection) if available for even crispiness.
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Serve: Serve warm with a dipping sauce of your choice, such as a homemade tomato sauce, garlic aioli, or mayonnaise (opt for vegan mayo if needed). Enjoy the crispy exterior and creamy, spiced interior!
Tips for Success
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Low-Carb Option: The base recipe is already low-carb at ~4g per serving; avoid high-carb add-ins to maintain this.
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Vegan Option: Use aquafaba instead of egg for coating to keep the recipe plant-based.
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Moisture Control: Ensure all water is evaporated during cooking to prevent a soggy dough; don’t skip the chilling step, as it helps the croquettes hold their shape.
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Make Ahead: Prepare the dough and shape the croquettes in advance; store in the fridge for up to 1 day or freeze for up to 1 month. Cook when ready to serve.
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Storage: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or air fryer to restore crispiness.
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Serving Suggestion: Pair with a side of steamed greens or a light cucumber salad for a balanced, low-carb meal.
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Spice Variations: Swap turmeric, white pepper, or nutmeg for other spices like smoked paprika, garlic powder, or chili flakes to suit your taste.
Ready in under an hour, this versatile recipe can be fried or baked, offering a guilt-free treat for kids and adults alike.
Why These Croquettes Shine
These Gluten-Free Cauliflower Croquettes are a low-carb, gluten-free, light appetizer that’s perfect for any occasion, from casual snacking to party platters. The cauliflower base makes them nutrient-dense and low-calorie, while the tapioca flour ensures a perfect texture without gluten or dairy. They’re a versatile recipe that can be kept vegan or customized with your favorite add-ins, and the option to bake instead of fry makes them even healthier. Whether you’re serving them to kids or guests, these crispy croquettes are a delicious way to enjoy a classic dish with a nutritious twist.
More Low-Carb Cauliflower Recipes to Try
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Creamy Cauliflower Soup: A comforting, dairy-free option.
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Flourless Cauliflower Pizza Dough: A gluten-free base for your favorite toppings.
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Cauliflower Rice with Vegetables: A light, veggie-packed main dish.
Watch the recipe video:
These Gluten-Free Cauliflower Croquettes are a low-carb, gluten-free, light appetizer that brings a healthy twist to a classic dish, making them perfect for snacking, parties, or family meals. With cauliflower as the star, they’re a nutrient-dense option packed with fiber, vitamins, and antioxidants, supporting your health while delivering a crispy, flavorful bite.
Whether you fry them for a traditional finish or bake them for a lighter option, this versatile recipe is sure to become a staple in your kitchen.
Have you tried making croquettes with cauliflower? What’s your favorite way to enjoy this veggie? Share your thoughts in the comments and explore more healthy recipes on our site.
Make these croquettes, enjoy the crunch, and savor a guilt-free treat!
Cheers!

Croquetas de coliflor
Aprende a preparar unas croquetas de coliflor, sin gluten, aptas para celíacos, ligeras y muy ricas. A los niños también les encantan.
Ingredients
- 2 taza coliflor picada
- 2 cda leche de almendras casera concentrada
- 2 cda harina de tapioca
- 1/4 cucharadita sal marina
- 1/4 cucharadita cúrcuma
- 1/4 cucharadita pimienta blanca
- 1/4 cucharadita nuez moscada molida
- 2 cda aceite de oliva virgen extra
- 1/4 taza harina de garbanzo
- 1 huevo
Instructions
- Pica la coliflor y reserva.
- Pica la cebolla y sofríela con aceite de oliva en una sartén, sazona.
- Añade la leche de almendras, yo la tenía congelada en cubos, porque es casera y muy concentrada, si usas una leche de almendras de compra, añade menos cantidad, con la mitad será suficiente. También puedes usar crema de leche o leche evaporada, lo que tú prefieras.
- Deja que evapore el agua y añade la harina de tapioca, tamízala con un colador para que no queden grumos. Mezcla bien con la cebolla y la leche y deja que se cocine lentamente, de esa forma adquirirá una textura pegajosa, fundamental para que la masa tenga cuerpo.
- Ahora añade las especias, integra bien la mezcla.
- Ya puedes poner la coliflor, al estar cruda, debes cocinarla y dejar que toda el agua que vaya soltando se evapore. Esto es muy importante, si la masa queda muy aguada no habrá forma de hacer las croquetas.
- Cuando ya tengas la masa bastante seca, déjala enfriar, primero a temperatura ambiente y después un par de horas en la nevera. Lo idea es guardarla en una fiambrera de cristal. Recuerda taparla bien con film en contacto para que no se forme una crosta.
- Pasadas las dos horas, saca la masa y forma las croquetas, rebózalas con huevo y harina de garbanzos, puedes ir guardándolas en frío.
- En una sartén profunda echa aceite de oliva y fríe. Una opción mucho más saludable es hornearlas, precalienta el horno a 200ºC y hornea las croquetas, unos 5 minutos por cada lado, deberás ir dándoles la vuelta. No olvides encender el aire, de esa forma de harán mucho mejor.
- Sirve las croquetas con una salsa de tomate, un allioli o una mayonesa, ¡si son caseros mucho mejor!. ¡Disfrútalas! 🙂
Nutrition Facts
Croquetas de coliflor
Amount Per Serving
Calories 142
Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Cholesterol 40mg13%
Sodium 199mg9%
Potassium 317mg9%
Carbohydrates 12g4%
Fiber 2g8%
Sugar 2g2%
Protein 4g8%
Vitamin A 60IU1%
Vitamin C 38.5mg47%
Calcium 36mg4%
Iron 1mg6%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Tried this recipe?Let us know how it was!
APPETIZERS, COLIFLOR, ENTRANTE, SIN AZÚCAR, SIN GLUTEN, SIN HARINA, SIN LACTOSA