Appetizers/ Gluten Free/ Low Carb/ Vegetarian

Cauliflower Arancini

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Cauliflower arancini made with cauliflower rice with a spicy mozzarella cheese molten filling are a healthier alternative. These are great served alone or with a delicious Marinara sauce.

Traditionally, arancini are Italian rice balls stuffed with mozzarella or meat and are coated with bread crumbs then deep fried. So, I looked to make a healthier version. Why should we miss out just because we follow a different lifestyle? I wanted a low carb and gluten free arancini.

cauliflower arancini

Cauliflower rice was the obvious choice in place of the traditional risotto rice since I enjoy a cauliflower risotto. It’s best to cook the cauliflower rice beforehand so it reduces the water content as you want the cauliflower arancini balls to hold together and not fall apart in your hands. The final cauliflower arancini balls are coated with Parmesan cheese instead of breadcrumbs then baked instead of fried. A much healthier option and gluten free rice balls too.

This can be a messy dish to make as you mould the cauliflower rice around the mozzarella balls. Make sure your hands are wet (and clean) to make it easier. I squashed the cauliflower ball in the palm of my hands and then squeezed it up and around the mozzarella and chilli filling. I then moulded the rice around the centre filling. I’ve made messier dishes but once you make a couple you should have the hang of it!

cauliflower arancini
I was trying for a cauliflower arancini with a molten centre so tiny mozzarella balls were used for the filling. Fearing that they might be a bit bland with just the cauliflower rice, I added some dried chilli flakes to the centre. It gives it a little kick of flavour. The Chief Taster like and commented on this and agreed that it definitely needed that kick. Perhaps another strong herb could be used if you are not fond of a spice, but something with its own postcode. I had thought about fresh basil leaves, with a slither of sun dried tomato too. Perhaps another batch just to taste them!

cauliflower arancini

I made a batch with grated Cheddar cheese and another with grated Gruyere cheese because, well Gruyere is everywhere here. Both worked out well, so as long as you have a hard cheese, it can be used and grated for this recipe. I served them with a Marinara sauce as I like the contrast of a tomato sauce with the cauliflower arancini balls. As well as dipping the balls into the sauce, I made one version with the Marinara sauce poured over a baking dish full of the cauliflower arancini balls, with a sprinkling of cheese. Baked in the oven for 15 minutes it was a delicious dish which we both ate with enthusiasm. Which is code for we inhaled our food, rather than slowly eat and savour it.

cauliflower arancini

Cauliflower Arancini

The Parmesan cheese for the coating must be grated finely, whether it be fresh or the cheese in a tub. We are lucky here in that we get the fresh Parmesan finely grated sold in the tub so I used that. Alternatively, you could use a hard piece of fresh Parmesan and grate it yourself using the small holes on your grater. Just watch your knuckles though!

These cauliflower arancini make a great main meal but you could also snack on a couple of these if you have any leftover. I would recommend that you serve these warm though. I munched on a couple of cold ones for the sheer purpose of research and they did not get my heart pounding. Much better served warm with a sauce.

cauliflower arancini

Cauliflower Arancini

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Course: Main Course
Author: Angela Coleby


Cauliflower Balls:

  • 1 Cauliflower, medium Cut into florets
  • 1 tablespoon Dried oregano
  • 1 tablespoon Garlic powder
  • 1 egg beaten
  • 1/2 cup (56g) Cheddar Cheese grated
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper


  • 12 Small Mozzarella Balls
  • 2 tablespoons red chilli flakes


  • 1/2 Cup (50g) Parmesan grated


  • Rice the cauliflower by blitzing the florets in a food processor or grate by hand.
  • Heat the olive oil in a frying pan and add the cauliflower rice. Cook for about 10 minutes until cooked evenly, stirring occasionally.
  • Allow to cool.
  • Preheat the oven to 180C/375F degrees.
  • In a bowl, place the cauliflower rice, add the egg, Cheddar cheese, garlic powder, oregano, salt and pepper. Combine well into an almost dough mixture.
  • Take a small handful of the cauliflower mixture in your hand and fashion into a ball. About the size of a large walnut.
  • Flatten the ball out then place of the mozzarella balls and a sprinkling of chilli flakes in the centre.
  • Gently squeeze and mould the edges of the cauliflower rice around the mozzarella ball until it is covered. You may need to pat the cauliflower into a ball shape.
  • Dip the ball into the Parmesan cheese and roll until covered.
  • Place on a parchment paper lined baking tray.
  • Repeat until all the cauliflower mixture is used.
  • Bake for 30-35 minutes until golden.   
  • Serve alone or with a sauce of your choosing. Marinara sauce is a good choice.


Makes about 12 balls.
Nutritional Info per ball: - 112 Calories, 9g Fat, 7g Protein, 2.6g Total Carbs, 0.9g Fibre, 1.7g Net Carbs
Tried this recipe?Mention @Divalicious_Recipes or tag #divaliciousrecipes


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  • Reply
    Jenn Graham
    March 8, 2017 at 7:22 pm

    These sound delicious! I may try these as a side dish as I find it difficult to find replacement for fries, taters and rice. I’ll bet these would be amazing beside a chicken parmesan & mozza dish I also found today this is baked in a marinara sauce. I’m also betting that mixing ground pork rind with the parma would be a crunchy delight. I love spice (and heat) too! Ok, so now I’m really getting hungry. Thank you for the wonderful recipes!

    • Reply
      Angela Coleby
      March 8, 2017 at 7:30 pm

      Let me know how you get on with these and what you did with them! Hope you enjoy them

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