Quick and easy breads made from coconut flour and cauliflower! They are naturally vegan, grain-free, nut-free, gluten-free, Paleo and keto, plus, only 52 calories each!
Cauliflower is having a heyday, shifting shape to become a grain stand-in for rice, couscous, and pizza crusts, as well as a fine ready substitute for potatoes in salads, mashes and hashes. It’s been a favorite vegetable of mine for a long time (go-to preparation: roasted!), so it’s exciting to consider all of the new options for this winter white wonder.
Since I’ve been exploring grain-free, vegan breads these past few days, I decided to try combining cauliflower with coconut flour.
Coconut flour can be tricky. For example. you only use a small amount compared to grain flours and it is extremely thirsty (i.e., lots of liquid required). To make matters even more complicated, and it’s performance can vary from brand to brand. Most often, it needs to be combined with another flour, such as almond flour,, and most baking recipes for coconut flour often require multiple eggs.
Without protein and volume from eggs, coconut flour baked goods can be flat with gooey centers. The usual egg substitutes–flax, chia, applesauce–can result in epic failures when you try to substitute them 1:1 for eggs.
But hope is not lost; it springs eternal. This is as an exciting challenge to try new combinations and invent new recipes altogether.
These cauliflower-coconut flour breads are one of my happy results.
You don’t need to be on a grain-free, vegan, keto, or Paleo diet to love these little breads. A desire for tasty bread options, easy ways to add more vegetables into your day, and easy new foods that are delicious, filing, satisfying and convenient to keep around, you need to give these a try.
As a bonus, they also happen to be high in fiber, low in carbs, virtually sugar-free, and tally up to a mere 52 calories apiece.
But let’s get to the heart of it: the taste. These taste like a cross between a bread, souffle, and perhaps a quiche despite the absence of eggs. While they are great as bread, I’ve also been eating them for breakfast and lunch. It’s been a fiber-rich week :).
A few tips before you head off to make these:
*Baking Time: The baking time may sound long, but it is correct. You are baking out some of the moisture so that these will not be too moist.
*Cauliflower: I used frozen cauliflower because it has been hard to get my hands on fresh on a regular basis (it is popular, as I mentioned at the start). You can certainly steam some fresh cauliflower. The frozen is pretty handy for whipping these together quickly.
*Use Muffin Liners: Because of their texture, these breads can be tricky to remove from the pan if you simply grease or spray the cups. Use muffin liners; you’ll thank me later :).
*Coconut Flour: It’s temperamental, varying somewhat across brands. I recommend starting with 1/4 cup and adding up to 1/3 cup (about 4 teaspoons more). The batter should be about this thickness (thick and moist, but not too stiff):
Happy baking and eating everyone, and power to the puck!Print
- 6 ounces frozen cauliflower (1/2 of a 12-oz package)
- 1 cup plain nondairy milk (I used almond)
- 3 tablespoon flaxseed meal
- 1 tablespoon olive oil (or oil of choice)
- 1/3 cup coconut flour (see note)
- 1–1/2 teaspoons baking powder
- 1/4 teaspoon fine sea salt (more or less to taste)
- 1/8 teaspoon ground black pepper
- Preheat oven to 350F. Line 8 cups of a standard muffin tin with muffin liners.
- Steam the cauliflower according to the package; drain and cool slightly. Puree the cauliflower together with the milk, flaxseed meal, and olive oil until blended and smooth
- In a medium bowl, whisk together the coconut flour, baking powder, salt and pepper; add the cauliflower mixture, stirring until blended. Divide batter evenly among prepared cups.
- Bake in the preheated oven for 40 to 45 minutes until golden brown at edges and centers feel set when lightly touched. Transfer tin to cooling rack an cool completely in tin. Serve room temperature or chilled.
Coconut Flour: The absorbency of coconut flour can vary from brand to brand. Start by adding 1/4 cup and add more to achieve a thick but not stiff batter.
Fresh Caulifower: I used frozen cauliflower for convenience, but you can use 6 ounces of fresh chopped cauliflower in its place. You will need to steam it until it is fork-tender.
Storage: Store in an airtight container in the refrigerator for up to 5 days; these do not freeze well. These will keep at room temperature for up to 3 hours.
- Category: portable power pucks, bread, snack
- Serving Size: 1 bread/puck
- Calories: 52
- Sugar: 0.6 g
- Sodium: 82 mg
- Fat: 3.1 g
- Saturated Fat: 0.9 g
- Carbohydrates: 5.2 g
- Fiber: 3.0 g
- Protein: 1.6 g
- Cholesterol: 0 mg
Additional Nutrition Highlights
*Very high in dietary fiber
*High in iron
*Very high in vitamin B6
*Very high in vitamin C