Gluten Free/ Low Carb/ Side Dishes

Cauliflower Cheese & Onion Croquettes

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Cauliflower croquettes are a low carb alternative to potato croquettes and here I’ve added cheese and onion.  With no breadcrumb coating they are also gluten free.

It was time that I should revise the old cauliflower croquette recipe as I keep seeing croquettes everywhere in Aruba.  This is due to the Dutch influence on the island.  You can even purchase them from a vending machine at one of the supermarkets. However, since they are made with flour, deep fried and breaded are sadly not for me.   We recently went to a local theatre and I watched people purchase them in the interval for a snack that made me hanker after a croquette even more. 


I had made a batch of cauliflower croquettes in December and added Mozzarella cheese to them to change the recipe a bit.  They did not keep their shape and spread all over the baking tin.  The mixture was spooned into a baking dish, mashed together with a sprinkling of cheese on top and grilled.  Cauliflower and cheese bake anyone?

The desire for a batch of cauliflower croquettes was still there since the “hiccup” in the kitchen so in I went in for round two.   This time I used Cheddar Cheese instead of Mozzarella and added some chopped spring onions.  Although you could bake them I was after the crispy coating without deep frying them.   This called for the frying pan, so in they popped and I pan fried them.  Much to my delight, this did give me the golden crispy coating I was hankering after.   As a comparison, I baked a couple of cauliflower croquettes in the oven.  Although just as delicious, they only had a slight golden hue to the outside.  No crispy texture though.


When frying the cauliflower croquettes in the pan, you have a bit more control over their shape and can fashion any unruly croquette back into shape with your spachelor.  Unlike my December batch, where I watched them in the oven collapsing and blending down into each other.   




We enjoyed the rest of the batch the next morning for breakfast with a couple of eggs.  I placed them back in a frying pan and pressed the shape down into a patty.  A minute or so each side, heating the cauliflower croquette back into life and was suddenly transformed into a cauliflower hash brown.  Very delicious and filling too.  


Cauliflower Cheese & Onion Croquette

Cauliflower croquettes are a low carb alternative to potato croquettes and here I’ve added cheese and onion. With no breadcrumb coating they are also gluten free.
4.6 from 5 votes
Print Pin Rate
Course: Side Dish
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 4 People
Author: Angela Coleby


  • 1 Cauliflower
  • 1 Cup (100g) Parmesan Cheese grated
  • 2 teaspoons garlic powder
  • 4 spring onions finely chopped
  • 1/2 cup (56g) Cheddar Cheese grated
  • 1/2 teaspoon Dijon mustard
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 tablespoons olive oil


  • Cut the cauliflower into florets, place in a saucepan of water, bring to the boil, cover and simmer for 10-15 minutes until soft.
    Drain the water and cool.
    Remove the excess water from the florets. I either squeeze them in my hand or put them in my nut milk bag and squeeze.
    Mash the cauliflower either by hand or blender.
    Add the chopped spring onions, Cheddar cheese, 1 cup Parmesan cheese, mustard and seasoning. Mix thoroughly.
    Make into croquettes shapes by hand.
    Place the croquettes onto parchment/greaseproof paper and put into the fridge for about 30 minutes to firm up.
    Heat the olive oil in a frying pan on a medium heat
    Gently fry the croquettes, turning over until golden in colour.
    Eat and enjoy!


Makes 12 Croquettes
Serves 2-4 people
Nutritional Info per croquette: 86 Calories, 6g Fat, 5g 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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    December 23, 2018 at 4:01 pm

    Is the Dijon mustard for dipping? Or does it go into the mash with all of the other ingredients?

    • Reply
      Angela Coleby
      December 26, 2018 at 11:31 am

      It goes in the mash but I like the idea of using it for dipping!

  • Reply
    April 5, 2018 at 7:08 pm

    I followed the recipe for these exactly as written, but the croquettes sadly stuck *really* badly to my pan and melted into each other. Not one to waste, I scraped everything together and had it like faux mashed potatoes, but I was really wanting some crispy croquettes! I’ll definitely tinker with this recipe and see if I can get it to work for me – apart from my little issue, it was pretty quick to put together and tasted delicious.

    • Reply
      Angela Coleby
      April 5, 2018 at 7:50 pm

      I have had the same problem when I used a different brand of Parmesan and especially using fresh. Once they spread out on the tray so much, I pressed them down and pretended this was a new dish! It’s only happened twice to me and I’ve baked these a lot. Perhaps squeeze as much water as you can from the cauliflower and let the croquettes sit in the fridge overnight. Good luck for the next time!

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