Crispy, Spicy Cauliflower Pancakes Recipe

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Ryan Rhodes Modified: March 25, 2022
Crispy, Spicy Cauliflower Pancakes Recipe

How To Make Crispy Spicy Cauliflower Pancakes

Make pancakes healthier with a unique serving of these crispy cauliflower pancakes! They’re cooked with cottage cheese and pepper sauce for a richer meal.

Preparation: 15 minutes
Cooking: 36 minutes
Total: 51 minutes



  • 1tbspcoconut oil
  • 1tspolive oil
  • 2cupscauliflower,grated
  • 2tbsponion,finely chopped
  • 1garlic clove,minced
  • 1cup1% cottage cheese,drained
  • ¼cupegg whites
  • 1tbsphot pepper sauce,such as Frank’s RedHot, or to taste
  • 2tspdried parsley
  • 1tspdried oregano
  • ¼tspgarlic powder


  1. Preheat the oven to 350 degrees F. Grease a 12-cup muffin tin with coconut oil.

  2. Heat the olive oil in a skillet over medium heat. Add the cauliflower, onion, and garlic.

  3. Cook and stir for 6 to 8 minutes until the cauliflower is slightly translucent and garlic and onions are soft. Place in a bowl and let cool.

  4. Place the cottage cheese, egg whites, hot sauce, parsley, oregano, and garlic powder in a blender. Blend until smooth.

  5. Pour into the bowl of the cauliflower mixture. Mix completely.

  6. Spoon the mixture evenly into the greased muffin cups and press down, so the pancakes are even and flat.

  7. Bake in the oven for about 30 minutes until the edges and the tops are golden and crispy.

  8. Serve and enjoy!


  • Calories: 35.58kcal
  • Fat: 1.77g
  • Saturated Fat: 1.18g
  • Monounsaturated Fat: 0.40g
  • Polyunsaturated Fat: 0.08g
  • Carbohydrates: 1.84g
  • Fiber: 0.46g
  • Sugar: 0.99g
  • Protein: 3.31g
  • Cholesterol: 0.75mg
  • Sodium: 121.83mg
  • Calcium: 19.03mg
  • Potassium: 86.96mg
  • Iron: 0.17mg
  • Vitamin A: 2.32µg
  • Vitamin C: 9.78mg
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