Sometimes you crave a fresh Mediterranean meal without the heavy grains. This keto cauliflower falafel hits the spot perfectly. It is light, herby, and wonderfully crisp on the outside. You get all the traditional flavor with none of the flour.
This recipe delivers a tender center and a golden crust. It is a fantastic way to enjoy a healthy reset this spring. Your family will love these nutritious, bite-sized treats. They are simple to make and very satisfying.
Why This Recipe Is a Winner
This recipe is a winner because it uses fresh, seasonal ingredients. Riced cauliflower and hemp hearts create a perfect texture. It is ready in under an hour for your busy schedule. This dish is ideal for a light spring weeknight dinner.
You do not need a deep fryer for these. Baking them keeps the process clean and easy. The herbs provide a bright, garden-fresh taste. It is a guilt-free comfort food the whole family enjoys.
Simple Cooking Steps
Making these is much easier than you might think. You just pulse the ingredients and bake them. There is no messy oil splatter to clean up. Even beginners can master this simple baking method. You will love how doable and fun it feels.
Simple Ingredients
These ingredients are mostly fresh produce and pantry staples. They come together for a nutrient-dense meal.
- 2 cups fresh riced cauliflower
- 1/2 cup almond flour
- 1/4 cup hemp hearts
- 1/2 cup fresh flat-leaf parsley, finely chopped
- 1/2 cup fresh cilantro, finely chopped
- 2 cloves garlic, minced
- 1 small shallot, finely minced
- 1 large egg, beaten
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground black pepper
- 1 tablespoon extra-virgin olive oil (for brushing)
Step-by-Step
- Place the riced cauliflower in a microwave-safe bowl and heat for 3 minutes. Alternatively, steam until tender.
- Transfer the cauliflower to a clean kitchen towel or cheesecloth and squeeze vigorously to remove all excess moisture. This step is critical for a firm texture.
- In a food processor, combine the squeezed cauliflower, parsley, cilantro, garlic, and shallot. Pulse 5-7 times until finely minced but not pureed.
- Add the almond flour, hemp hearts, cumin, coriander, salt, and pepper to the processor. Pulse 3 more times to incorporate.
- Transfer the mixture to a mixing bowl and stir in the beaten egg until a dough-like consistency forms.
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Form the mixture into 12-16 uniform balls (approximately 1.5 inches in diameter) and place them on the baking sheet.
- Lightly brush each falafel ball with olive oil.
- Bake for 15 minutes, then carefully flip each ball. Bake for an additional 12-15 minutes until the exterior is golden brown and crisp.
- Allow the falafel to cool on the tray for 5 minutes before serving to ensure they firm up.
Best Ways to Enjoy It
Serve these warm with a creamy tahini sauce. They pair beautifully with a crisp cucumber salad. You can even tuck them into lettuce wraps for lunch. It feels like a restaurant-quality meal at your table.
Storage & Reheating
Store leftovers in an airtight container for three days. To reheat, use your oven at 350°F for ten minutes. This keeps the outside nice and crunchy. Avoid the microwave as it makes them too soft. You can also freeze the unbaked balls for later.
Recipe Tips
- Squeeze the cauliflower until it is completely dry.
- Don’t skip the olive oil brush for extra crunch.
- Use fresh herbs rather than dried for better flavor.
- Pulse the mixture carefully to avoid a mushy texture.
- Double the batch for a healthy meal prep option.
- Add a pinch of lemon zest for extra brightness.
- Ensure the balls are uniform for even cooking.
- Let them rest before serving so they stay firm.
Easy Flavor Ideas
- Add red pepper flakes for a spicy kick.
- Swap almond flour for sunflower seed meal for nut-free.
- Use mint instead of cilantro for a different aroma.
- Mix in some lemon juice for a tangy twist.
Common Questions
Can I air fry these?
Yes, air fry at 375°F for about 15 minutes. Shake the basket halfway through for even browning. They turn out extra crispy this way.
Will my kids eat this?
Most kids love these because they look like tater tots. Serve them with a familiar dip like ranch or yogurt. It is a sneaky way to eat veggies.
Do they taste like cauliflower?
The strong herbs and spices mask the cauliflower taste. Most people only notice the fresh, savory Mediterranean flavors. It is a great grain-free alternative.
I hope this fresh recipe brings a little sunshine to your kitchen. It is such a rewarding way to eat well without much effort. Enjoy every crispy, herby bite!
— Alex
Ingredients
- 2 cups fresh riced cauliflower
- 1/2 cup almond flour
- 1/4 cup hemp hearts
- 1/2 cup fresh flat-leaf parsley, finely chopped
- 1/2 cup fresh cilantro, finely chopped
- 2 cloves garlic , minced
- 1 small shallot , finely minced
- 1 large egg , beaten
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground black pepper
- 1 tablespoon extra -virgin olive oil (for brushing)
Instructions
- Place the riced cauliflower in a microwave-safe bowl and heat for 3 minutes. Alternatively, steam until tender.
- Transfer the cauliflower to a clean kitchen towel or cheesecloth and squeeze vigorously to remove all excess moisture. This step is critical for a firm texture.
- In a food processor, combine the squeezed cauliflower, parsley, cilantro, garlic, and shallot. Pulse 5-7 times until finely minced but not pureed.
- Add the almond flour, hemp hearts, cumin, coriander, salt, and pepper to the processor. Pulse 3 more times to incorporate.
- Transfer the mixture to a mixing bowl and stir in the beaten egg until a dough-like consistency forms.
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Form the mixture into 12-16 uniform balls (approximately 1.5 inches in diameter) and place them on the baking sheet.
- Lightly brush each falafel ball with olive oil.
- Bake for 15 minutes, then carefully flip each ball. Bake for an additional 12-15 minutes until the exterior is golden brown and crisp.
- Allow the falafel to cool on the tray for 5 minutes before serving to ensure they firm up.
