Easy Low Carb Breakfast | Savory Cauliflower Pancakes

easy low carb breakfast idea | savory cauliflower pancakes #lowcarb #breakfast #recipe #paleo #keto #thm #healthy
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Necessity breeds invention and creativity thrives on limitations. That’s how these savory cauliflower pancakes were born. I was in desperate need of a Costco trip, which can make breakfast time difficult — especially with little ones. Once my coffee was in hand, I cooked up some Kodiak pancakes for the kids, which they were more than happy to eat on a Thursday morning.

easy low carb breakfast idea | savory cauliflower pancakes #lowcarb #breakfast #recipe #paleo #keto #thm #healthy

I didn’t want pancakes. In fact, while I love me some good carbohydrates, the times I’ve craved bread over the last year have been minimal, thanks to my sweet and happy eating plan. I rummaged through the fridge, pulling out all viable leftover options. Cauliflower rice from last night’s dinner, my last two eggs, and an avocado that may or may not be brown inside. (Thankfully, it was perfectly ripe.)

Looking at my options, I immediately thought: savory pancakes! I’ve used cauliflower rice for pizza crust, so why not make pancakes out of it?  It was so yummy and SO simple, making this a perfect easy low carb breakfast idea. You can also make extra and keep ’em in the fridge for a quick and healthy snack or meal later on.

Why You Should Cauliflower Pancakes for Breakfast

These bad boys are delicious, healthy, and quick to prepare. I also love when I can cram in a serving of veggies with my first meal, and cauliflower is no lightweight veggie. It fights inflammation and supports a healthy brain and digestion. It’s also full of antioxidants and can help regulate the immune system due to its fiber content.

When paired with some egg and avocado, these cauliflower pancakes will satisfy you and keep you feeling full all morning!

easy low carb breakfast idea | savory cauliflower pancakes #lowcarb #breakfast #recipe #paleo #keto #thm #healthy


I love when I happen to have all the ingredients I need without even having to plan ahead. For these cauliflower pancakes, all you need are:

  • cauliflower rice
  • an egg
  • parmesan cheese (green can is fine)
  • flour substitute (optional, but makes them more “pancakey”)
  • seasonings (optional; I like onion powder, garlic powder, paprika, turmeric, and nutritional yeast)

How to Make Savory Cauliflower Pancakes

Heat your skillet over medium heat, and grease it with butter, ghee, or coconut oil.

Then, use a fork to mix together some cooked cauliflower rice, an egg, some parmesan cheese, and maybe a tbsp or two of flour substitute like almond flour. You can add other seasonings here too, like onion powder, garlic powder, paprika, or some nutritional yeast.

Spoon your “batter” onto the heated skillet (I actually just used my fork) and shape it into 3-4″ pancakes. Wait a couple minutes before flipping. They will be easier to flip when they’re ready.

Plus, you’ll get that gorgeous, yummy, golden-brown crust. Drool.

Once they’re fully cooked, transfer them to your plate. You can top this easy low carb breakfast with just about anything low carb. I loved avocado, an egg with a nice drippy yolk, and a drizzle of sugar-free ketchup. But you could also do some cheddar cheese, sour cream or plain Greek yogurt, bacon, sausage, chives… oh my.


easy low carb breakfast idea | savory cauliflower pancakes #lowcarb #breakfast #recipe #paleo #keto #thm #healthy

Looking for another easy low carb breakfast idea? Try these pumpkin-spice muffins. They are luscious and taste just like the Starbucks coffee cake (but with pumpkin).

Easy Low Carb Breakfast Idea | Savory Cauliflower Pancakes

Enjoy an easy low carb breakfast with these savory cauliflower pancakes.

Course Breakfast
Keyword breakfast, easy, healthy, keto, low carb, thm
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 1
Calories 270 kcal


  • 3/4 cup cauliflower rice cooked
  • 1-2 tbsp flour substitute (e.g., almond flour) optional, but recommended
  • 2 tbsp parmesan cheese
  • 3 pinches mineral salt
  • 1/8 tsp garlic powder optional
  • 1/8 tsp onion powder optional

Topping Ideas

  • avocado
  • egg (over medium, if you want the "syrup" effect)
  • sugar-free ketchup or hot sauce
  • bacon
  • sour cream


  1. Put your skillet on medium heat and grease with some butter or ghee. (You could also use a small piece of bacon for the fat and flavor.)

  2. In a small bowl, mix together the cauliflower rice, egg, parmesan cheese, and salt until well combined. 

    easy low carb breakfast idea | savory cauliflower pancakes #lowcarb #breakfast #recipe #paleo #keto #thm #healthy
  3. Spoon the cauliflower "batter" onto the heated skillet in 3-4" pancakes. Wait a few minutes before flipping. They won't flip very well until they're ready.

    easy low carb breakfast idea | savory cauliflower pancakes #lowcarb #breakfast #recipe #paleo #keto #thm #healthy
  4. Once cooked, put savory cauliflower pancakes on a plate and top with your favorite low-carb options: I liked mine with chopped avocado, an egg cooked over-medium (who needs syrup?!), and a drizzle of sugar-free ketchup. You could also do bacon, sour cream, cheese... the sky's the limit!

    easy low carb breakfast idea | savory cauliflower pancakes #lowcarb #breakfast #recipe #paleo #keto #thm #healthy



One Reply to “Easy Low Carb Breakfast | Savory Cauliflower Pancakes”

  1. […] you’re already fancy and want to try your hand at homemade bone broth. Either way, by being involved in our meals from beginning to end, we appreciate them more. Bonus points if you can get the kids or hubby […]

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