Cauliflower Bagel

Cauliflower Bagel

Cauliflower Bagel

Cauliflower Bagel
Course: Breakfast, Lunch
Servings: 2
Calories: 173kcal


  • food processor


  • 1 small cauliflower head cut into small florets (should yield 3 cups of
    cauliflower rice) 
  • 3 tbsp almond flour or flax meal
  • 1 tbsp coconut flour
  • 2 eggs room temperature
  • 1/2 tsp garlic powder
  • 1/2 tsp fine sea salt
  • 1/4 tsp baking powder
  • pinch of ground pepper
  • Poppy seeds, sesame seeds, minced garlic or minced
    onion for topping


  • Preheat oven to 400°F (200°C) and place a rack in the middle
  • In a food processor rice the cauliflower florets (it should be evenly chopped but not completely pulverized)
  • In a large bowl combine 3 cups of cauliflower rice, eggs, almond flour, coconut flour, baking powder, garlic powder, salt and pepper. Mix well
  • Refrigerate the cauliflower mixture for 5 minutes - this will allow the almond flour and coconut flour to soak up some of the moisture
  • Take out the fridge and give it another good stir
  • Line a baking sheet with parchment paper and lightly grease with olive oil
  • Using your hands form 4 even sized buns (squeezing the mixture so it holds together) and lay onto the lined baking sheet
  • Sprinkle toppings and lightly press them into the top. With the handle of a spoon/fork/knife the making a big hole in the middle of each bun
  • Bake in the oven for about 16 to 18 minutes, or until it reaches a bread-like consistency
  • Turn on the broiler on high, and broil for further 2 to 3 minutes until the top is golden
  • Remove from the oven and let cool completely on a rack before peeling them off the parchment paper


Calories: 173kcal | Carbohydrates: 12g | Protein: 11g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 164mg | Sodium: 692mg | Potassium: 507mg | Fiber: 5g | Sugar: 3g | Vitamin A: 238IU | Vitamin C: 64mg | Calcium: 98mg | Iron: 2mg
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