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This Keto Falafel Bowl Proves Cauliflower Can Do Literally Anything

To make this dish Keto compliant, the traditional chickpeas get swapped for do-it-all cauliflower.

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Traditional falafel is made with chickpeas, but our lower-carb Keto falafel is made with cauliflower rice and almond flour. You can cook the falafels in a waffle iron for a fun presentation, or bake them to keep it simple. If you like a bit of heat, add some harissa or sriracha to the tahini dressing.

As a diet, the low-carb, high-fat Keto is similar to the once-trendy Atkins. While most followers adopt it for weight loss, there is some indication it may help manage conditions like epilepsy and heart disease. WebMD warns it may not be appropriate for those with type 1 diabetes.

It’s become super popular, but can be a little harder for plant-based eaters. Many staples, like grains, legumes, potatoes, and fruit may be considered off limits. But, with a little creativity – and recipes like this Keto falafel bowl – it’s absolutely doable.

 


More Related Recipes to Try Next:
Falafel with Chunky Cucumber Yogurt Sauce
Keto Peanut Butter Cups
Cauliflower Tacos


Keto Falafel Bowl

From Clean Eating

 

Servings
4
Prep Time
45 min
Duration
65 min

Ingredients

Dressing

  • ¼ cup extra-virgin olive oil
  • 2 cloves garlic, minced
  • ⅓ cup tahini
  • 3 tbsp chopped fresh flat-leaf parsley
  • ⅓ cup fresh lemon juice
  • ¼ tsp each sea salt and ground black pepper

Falafel

  • 1 tbsp extra-virgin olive oil
  • 1 shallot, minced
  • 3 cloves garlic, minced
  • 3 cups frozen cauliflower rice, thawed (1 12-oz pkg)
  • ½ cup chopped fresh flat-leaf parsley
  • ½ cup almond flour
  • 1 large egg or appropriate replacer
  • 2 tsp each ground cumin and coriander
  • 1 tsp grated lemon zest
  • ½ tsp sea salt
  • ¼ tsp ground black pepper

Salad

  • 2 romaine hearts, torn (about 6 cups)
  • 1 small English cucumber, halved lengthwise, sliced (about 1⅓ cups)
  • ¼ cup roughly chopped pitted Kalamata olives

Preparation

  1. Make dressing: In a small, unheated skillet, combine oil and garlic. Heat on low until mixture sizzles; cook for 1 minute, then transfer to a blender or small food processor. Add tahini, parsley and lemon juice; process until well mixed. Add warm water, 1 tbsp at a time, and process until desired consistency, adding 7 to 8 tbsp water in total. Season with salt and pepper.
  2. Make falafel: In a medium skillet on medium, heat oil. Add shallot and cook, stirring occasionally, until tender, about 3 minutes. Add garlic; sauté 1 minute. Transfer to a large bowl to cool. Place cauliflower in a clean kitchen towel and squeeze out excess liquid. Add to bowl with onion mixture and add remaining falafel ingredients.
  3. Cook falafel: Preheat oven to 400ºF; line a baking sheet with parchment. Using an ice cream scoop, portion mixture into balls (about 2 tbsp each); press into 2½-inch-wide patties. Place on sheet; mist with cooking spray. Bake 15 minutes. Flip, mist other side and bake until cooked through and golden, 10 minutes longer. (Or use a waffle iron: Portion mixture into balls, then, following manufacturer’s instructions, place 1 ball in center of each waffle iron section. Cook until golden.)
  4. In a large bowl, combine salad ingredients. Add ¼ cup dressing, or to taste, and toss. Divide among bowls and top with falafel. Serve remaining dressing on the side.

Nutrition Information

  • Serving Size ¼ of recipe
  • Calories 469
  • Carbohydrate Content 21 g
  • Cholesterol Content 47 mg
  • Fat Content 40 g
  • Fiber Content 8 g
  • Protein Content 13 g
  • Saturated Fat Content 5 g
  • Sodium Content 518 mg
  • Sugar Content 6 g
  • Monounsaturated Fat Content 25 g
  • Polyunsaturated Fat Content 9 g