Cauliflower Wraps (easy, cheesy, 4 ingredients!)

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If you like healthy comfort food or sneak in veggies for your kids (or other family members!), these cheesy brocoli The cookbook is for you. Cauliflower Mashed Potatoes are soft on the inside and crispy on the outside, and are easy to make!

Broccoli has become a popular “healthier” option in stores, but they often contain hidden starches and even artificial preservatives. Homemade is so much better!

So, you might be wondering how to make cauliflower morsels crispy when you make them at home? The key is the method – you need to fry them!I like to bake and bake a lot of things (such as Baked Zucchini Fries), but when you want something with the crispiest crust, like Fried Zucchini or Fried Chickenthere is nothing better than frying.

Why You’ll Love This Cauliflower Recipe

tastes a lot like mashed potatoes
Soft inside and crispy outside
4 simple ingredients, plus salt and optional garlic
No fillers or hidden starches
Ready in 20 minutes
only 3g net carbs per serving
Naturally healthy, gluten-free, low-carb and great as a side dish, appetizer or snack

Cauliflower Mashed Potatoes Surrounded by a Bowl of Tomato Sauce

Ingredients and Substitutes

This section explains how to choose the best toppings for cauliflower cheese buns, what each ingredient does in the recipe, and substitution options.For measurements, see recipe card below.

cauliflower – This recipe starts after you have riced the cauliflower.look at me Cauliflower Rice Recipe For tips on how to make your own rice from cauliflower florets, or store-bought rice cauliflower (fresh or frozen is fine). You can also use broccoli instead of cauliflower for this broccoli cake!
avocado oil – This oil has a high smoke point, making it perfect for frying pans. You can use any high-heat cooking oil you like.
Egg – to help mix things together.
mozzarella cheese – This acts as a binder, but also adds a cheesy taste. Mozzarella cheese is the most neutral choice, but you can also use cheddar, Swiss, Parmesan, or feta to give your cauliflower that extra cheesy flavor!
garlic -Although optional, I like to add it for extra flavor.You can use 2 cloves of fresh garlic, 1 tsp canned minced garlicor 1/4 tsp garlic powder.
sea salt – You can also add black pepper if you like.

How to Make Cauliflower Wraps

This section shows how to make cheesy cauliflower morsels, with detailed step-by-step photos and details about the technique to help you visualize it.For full instructions, including amounts and temperatures, see recipe card below.

Fried Cauliflower Rice. Stir fry the cauliflower rice in a large pot skipping pot or wok Cook over medium-high heat until tender and lightly browned, with no moisture left in the pan.
Mix other ingredients. Whisk eggs in a large bowl. Add mozzarella cheese, garlic and sea salt.
combined. Pour cauliflower rice into bowls while hot. It will melt the cheese in the bowl and make the mixture gooey.

Combine egg mixture and cauliflower rice in a bowl.

roll. use one small cookie scoop Take the ball of “dough”. Form patties in the shape of small hash browns and flatten slightly.
saute. Heat avocado oil in a skillet over medium heat. Add cauliflower mashed potatoes in a single layer and fry until golden brown. Flip and repeat until golden brown on the other side. Transfer to paper towels to drain. Repeat until all morsels are cooked.

The mixture is rolled into bite-sized shapes.

Fried mashed potatoes in a bowl of tomato sauce with other mashed potatoes scattered around.

Tips for the Best Cauliflower

Cheesy cauliflower cake is super easy to make, but here are a few tips to simplify the process:

Use a food processor to cook the cauliflower. You can use a box grater, but a food processor is much faster.check my Cauliflower Fried Rice Post more tips on cauliflower.
Cook cauliflower rice properly. No one wants cauliflower that’s crunchy or watery on the inside! To avoid both, stir-fry the cauliflower rice over medium-high heat. Make sure it’s soft and dry before mixing it with other ingredients. If there is too much liquid, they will fall apart. You can dab it with a paper towel at the end to remove excess moisture if desired.
Use a cookie scoop. Uniform sized cookies are very easy to make using a small cookie scoop.
Flatten before frying. Unlike regular mashed potatoes, cauliflower mash is best flattened rather than round. This ensures that the inside is cooked while the outside is browning.
Use enough oil — and the right oil. Cauliflower Mashed Potatoes rely on oil to crisp up, don’t miss it! Also, make sure you fry the cauliflower in an oil that can handle the heat. Avocado oil is my favorite!
Play with temperature. Heat levels will vary depending on the stove and pan you’re using, so you may need to adjust them to find a middle ground.
Blot dry with paper towels. Since we use a lot of oil, the paper towels will help soak up the excess oil and make the cheesy cauliflower more crispy.

storage instructions

shop: If you have leftovers, they can be refrigerated in an airtight container for 3-5 days. They’re only softer and less crispy, but still good!
Meal Prep: If you want to make these cheesy kids ahead of time, make them in advance, but only fry them just before serving if possible.
Reheat: You can reheat the buns in the microwave (so they’re softer), reheat in the oven, or lightly fry them again for a crispy crust. If they’re frozen, there’s no need to thaw them before reheating — they’ll get mushy if you do.
freeze: You can freeze cauliflower before or after frying. Either way, place them in a single layer on a parchment-lined baking sheet and place in the freezer. Once they are firm, you can transfer them to freezer bags and freeze for up to 4 months.

Cauliflower mashed potatoes served next to a bowl of tomato sauce.

What to Serve with Cauliflower Mashed Potatoes

Crispy on the outside and soft on the inside, these healthy mashed potatoes are the perfect accompaniment to any meal main course. Here are my favorite ways to serve:

More Easy Cauliflower Recipes

Cauliflower is a nutrient-dense and versatile vegetable suitable for many comfort food recipes.here are some of my favorites Cauliflower Recipes:

recipe video

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instruct

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Saute the cauliflower rice in a large skillet with 2 tbsp (30 ml) oil skipping pot or wok Cook over medium-high heat until tender and lightly browned, with no moisture left in the pan.
Meanwhile, whisk eggs in a large bowl. Add mozzarella cheese, garlic and sea salt.
Once the cauliflower rice is done, stir it into a bowl right away while it’s hot. It will melt the cheese in the bowl and make the mixture gooey.
with a small cookie scoop Take the ball of “dough”. Form into patties the size of small potatoes and flatten slightly. (Make sure they’re not too thick so they cook through.)
Gently wipe the pan with a paper towel to remove any cauliflower orzo.
Heat remaining 2 tablespoons (30 mL) avocado oil in saucepan over medium heat.Arrange the potato cubes in a single layer, trying not to let them touch, and fry for approx. 2 minutes, until the bottom is golden brown. Flip and repeat until golden brown on the other side. Transfer to paper towels to drain.
Repeat the above steps for all potato cubes. (You may need to add more oil between batches.)

recipe notes

Serving Size: 6 cauliflowers

nutrient content

Amount per serving. Serving sizes in recipe instructions above.

calories 142

fat 11 grams

protein 7 grams

total carbohydrates 4 grams

net carbs 3 grams

fiber 1 g

sugar 1 g

Nutrition facts are provided politely. Questions about calculations or why are you getting different results?Please see our nutrition policy.

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