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Cauliflower Cheese & Onion Croquette

Course: Side Dish
Cuisine: American
Keyword: Low carb cauliflower recipes
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 12 Croquettes
Calories: 86kcal
Author: Angela Coleby
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.
Print Recipe


  • 1 Cauliflower
  • 1 Cup Parmesan Cheese grated
  • 2 teaspoons garlic powder
  • 4 spring onions finely chopped
  • ½ cup Cheddar Cheese grated
  • ½ teaspoon Dijon mustard
  • ½ teaspoon salt
  • ½ 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!


The net carbs will be the total carb count minus the fibre count. Carb count excludes sugar alcohols.
Any nutritional analysis on the website is based on an estimate, calculated by http://nutritiondata.self.com from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.


Serving: 1croquette | Calories: 86kcal | Carbohydrates: 2.6g | Protein: 5g | Fat: 6g | Fiber: 0.9g