These cauliflower onion rolls are a simple make ahead side dish or snack. Amazing low-carb buns for sandwiches, veggie burgers or toasted with almond butter or jam for a tasty snack. Delicious recipe uses simple grain-free ingredients, compliant for Paleo, Whole 30 and Kosher for Passover.
This post has been updated from the original published in March of 2016.
This recipe for Cauliflower Onion Rolls is PERFECT for Passover…and pretty much any day! Especially if you’re looking for a low-carb bun…THIS IS IT!
Tiny pieces of cauliflower, mixed with almond flour, spices and eggs…sprinkled with onions and baked…BAM…you’ve got yourself a grain-free roll that you can use for sandwiches, veggie burgers or enjoy as is with a shmear of jam. Delish.
I love the onions on top…but sometimes I sprinkle on everything but the bagel seasoning before baking…O.M.G….next level….truly delish as is.
This recipe would be perfect for Passover. Looking for more healthy recipes for Passover? Here you’ll find a collection of delicious and wholesome recipes that are perfect for this important Jewish holiday. From vegan main courses to sides, snacks, and desserts, we have something for everyone! Our recipes cater to various dietary restrictions, including gluten-free, vegetarian, and vegan diets. Discover new and exciting ways to enjoy Kosher for Passover Recipes while maintaining a healthy and balanced diet.
Health Benefits of Cauliflower
- Fiber: Good for the gut! The fiber in cauliflower helps keep our bowels regular, and also promotes digestive health by feeding the healthy bacteria in our guts.
- Vitamins and Minerals: Cauliflower is rich in vitamin C and also has a good amount of Vitamin K, potassium, folate and manganese.
- Antioxidants: Help boost the immune system, control inflammation and stave off disease.
- Low-carb alternative to grains and some starchy vegetables.
I love to use cauliflower to cook with because it’s so nutritious and (as long as you don’t overcook it) it has a relatively neutral flavor, so it will take on the flavors you season it with. Oven Roasted Cauli-rice is loaded with mexican flavors and super tasty.
You can also use cauliflower in many shapes and sizes, it’s so versatile. A whole roasted cauliflower is delicious and also impressive as a vegan centerpiece. Cauliflower Kugel is a low carb version of a traditional Jewish Holiday Recipe. I love roasted cauliflower steaks with chimichurri. My favorite 15-minute healthy side dish is riced cauliflower with asparagus.
I use cauliflower as a substitute for potatoes or legumes in recipes to up the nutrition and lower the carbs. Cauliflower leek soup and vegan mashed potatoes and roots and cauliflower hummus are delicious examples of this.
Is there anything cauliflower can’t do?
Ingredients and Substitutions
- CAULIFLOWER: Pulse in food processor until resembling grains of quinoa for best texture in finished rolls. Already riced cauliflower (fresh or frozen) will not work as well, the pieces are larger and won’t break down into the batter.
- ONION: chopped finely, it mixes right into the batter. Substitute with scallions or leeks.
- EGGS: There really isn’t a good vegan substitute for this recipe. I tried with flax eggs but they didn’t hold together well.
- ALMOND FLOUR: Super fine, blanched almond flour works best in this recipe. It’s easy to find in most grocery stores as well as Costco, Trader Joes and Thrive Market. I haven’t tried it with coconut flour because I am allergic, but you could try that for a substitution.
- SPICES: paprika, sea salt, white pepper
How to make cauliflower rolls
First you’ll need to turn the cauliflower into tiny pieces that are about the size of quinoa. It’s easy to do this in a food processor. You may need to do it in 3-4 batches, depending on how large your cauliflower is.
Place the cauliflower into a large bowl. Mix in salt, pepper, paprika and some of the onions. Scramble the eggs and mix them plus the almond flour into the cauliflower.
Scoop the batter into 8 equal portions onto a parchment lined baking sheet. Use a fork to slightly flatten cauliflower rolls. Sprinkle with remaining onions and bake in preheated 400 degree oven for 30-35 minutes.
Debra’s Pro Tips
- Finely dice onions to incorporate into batter….and save some to sprinkle on top of the rolls.
- Already riced cauliflower won’t work as well in this recipe…it’s not small enough. It won’t take long to pulse in your food processor so you can make it as small as a grain of quinoa….this will give your low carb rolls better texture.
- This is an amazing recipe for Passover Rolls…BUT, if you’re just looking for a grain-free roll recipe, add all the onions to the batter and sprinkle on some everything but the bagel seasoning before baking.
- Throw one in the toaster, spread with jam for a perfect tea time snack.
MEAL PREP AND STORAGE
- SERVE: Use as a bun, sandwich thin, or a roll. Cut in half or shmear pesto, jam or hummus on top.
- PREP AHEAD: “Rice” the cauliflower up to 5 days in advance.
- STORE: Onion Rolls can be stored in the fridge in an airtight container for up to 5 days.
- FREEZE: Make sure rolls are completely cool before storing. Store in freezer safe zip top bags or glass storage containers for 3 months.
Cauliflower Onion Rolls
- 1 medium cauliflower riced (about 3 ½ cups)
- 1 small yellow onion super small dice
- ½ teaspoon sea salt
- ¼ teaspoon white pepper
- ½ teaspoon sweet paprika
- 2 large eggs
- ¼ cup + 1 Tablespoon Almond meal fine ground*
- Preheat oven to 400 and line a heavy baking tray with unbleached parchment paper
- Cut the end off cauliflower, cut through the core and then break into smaller pieces. Place ⅓ off the cauliflower pieces into the bowl of a food processor fitted with the "S" blade and pulse until cauliflower is uniformly in small pieces resembling quinoa. Continue in batches until all cauliflower is "riced."
- Transfer cauli-rice to a large bowl and mix in salt, pepper, paprika and 1 Tablespoon of onions.
- Beat the eggs until frothy and add to mixture. Mix well. Then add in ¼ cup of the almond meal to soak up the moisture from the eggs. Add another Tablespoon almond flour if batter is oozing liquid.
- Form mixture into 8 evenly sized balls. Push each “roll” down gently with the back of a fork. Sprinkle with remaining onions and additional coarse sea salt if desired*
- Bake for 30 minutes. If rolls are a bit thicker (better for sandwiches), they may need 35 minutes to cook all the way through. Serve warm or at room temperature.