Healthy cauliflower latkes make a perfect Chanukah appetizer that is paleo, low carb and low fat!
Let’s talk about traditional Jewish holiday foods like latkes. Let’s also talk about not-so- traditional Jewish holiday foods like cauliflower latkes.
The Jewish community has a lot of holidays and celebrations throughout the year and almost all of them heavily involve food. Okay, so sometimes it’s about the absence of food (aka. Yom Kippur), but even after that we have a big family meal to break the fast.
While each holiday comes with some delicious traditions (i.e. matzoball soup at Passover, apple cake at Rosh Hashana), my favourite eating holiday is definitely Chanukah. Chanukah celebrates the rededication of the Holy Temple in Jerusalem and the miracle of a one-day supply of oil burning for 8 days. The significance of the oil is commemorated by us lighting candles for 8 days and by eating yummy foods cooked in oil. This is why I love the holiday- lots of donuts (called sufganiyot) and even more crispy golden latkes.
But let’s be honest, after the second day of Chanukah festivities and a mountain of fried carbs, my palate (and tummy) may not feel so hot. So I wanted to come up with a low carb, low fat alternative that will still help me fulfill my annual latke fix but without feeling like I’m storing enough oil to light my menorah for 8 days.
This recipe swaps high carb potatoes for yep, you guessed it, cauliflower. Yay- cauliflower latkes!
Making Low Carb Cauliflower Latkes
To make these cauliflower latkes even more low-cal, I swap the gallon of oil that’s normally floating in the pan and give a large nonstick skillet a good spritz of olive oil in an oil atomizer. So yes, you’re kitchen may smell a bit like farts while you’re prepping the cauliflower, but it’s better than the usual Chinese take out aroma from the copious amounts of oil.
To serve, I cut calories and fat one more time by using a homemade unsweetened apple sauce and plain 0% Greek Yogurt instead of traditional sour cream. And voila, more wiggle room for that jelly filled sufganiyot. You’re welcome.
Have you tried making cauliflower latkes? What are some of your favourite holiday eats that you would like to see lightened up? Leave me a comment below and I’ll give it a shot!
Healthy Cauliflower Latkes for Chanukah (Paleo, Low Carb, Low Fat Recipe)
Ingredients
- 2 cups cauliflower florets
- 2 tsp extra virgin olive oil plus olive oil in an oil atomizer
- 1/2 cup onion finely chopped
- 1/4 cup whole grain breadcrumbs
- 1 tbsp parsley minced
- 2 sprigs thyme leaves only
- 1 egg
- Pinch salt and pepper pinch of each
- Plain 0% Greek yogurt for serving
- Unsweetened apple sauce for serving
Instructions
- Put your cauliflower into a food processor and pulse until it breaks up into small pieces that resemble rice.
- Pop your cauliflower “rice” into a microwave safe dish, cover in plastic wrap and microwave on high for 2 minutes. Squeeze the moisture out of the cooked cauliflower and return to the bowl.
- Meanwhile, add 2 tsp of olive oil to a large nonstick skillet over medium low heat. Cook the onion slowly, stirring every once in a while, until golden and caramelized, about 15-20 minutes. Add to the dish with the cauliflower rice. Allow to cool completely.
- Stir in the breadcrumbs, parsley, thyme leaves, the beaten egg, and a pinch each of salt and pepper.
- Clean out the nonstick skillet and spritz with olive oil from an oil atomizer over medium high heat. Form the cauliflower mixture into patties (about 3-4 tbsp), and pan fry on each side until golden brown.
- Serve with Greek yogurt and applesauce on the side.
Nutrition
Updated on May 20th, 2020
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.
Jake says
Great flavor! I salted the cauliflower before microwaving to help it release moisture, dumped it from the bowl into an almond milk sack, twisted it up, and squeezed between two plates. (Moisture is the bane of latkes, potato and cauliflower alike…) Adding 1/8 tsp of baking soda dissolved in 1 tbsp water helps the onions caramelize faster. Skipped the nonstick pan but added non-diet friendly quantities of oil— it’s hannukah!! Doubled the recipe for a head of cauliflower, which i quartered to core and floret. Served with chopped olives, my grandpa’s favorite latke topping. Enjoy!
Abbey Sharp says
So happy to hear! Thanks for your comment 🙂
Bob says
To further reduce the carb count I used Keto Bread ground up for the breadcrumbs. Normally Keto bread doesn’t taste good but it was fine here.
Abbey Sharp says
Great, thanks for sharing!
Stephanie says
These were incredible!
Thank you so much for coming up with these!
My boyfriend changed it a little by baking at the end instead of the pan frying and also spread the cauliflower on parchment paper in the oven for 15-20 min to get the water out instead of using the microwave and squeezing. He checked at the 15 min mark and it was still moist but at 20 it was slightly browned and then he let it cool.
And he made homemade breadcrumbs!
I’m in love with this recipe since I crave latkas and also need to lose weight:)!!
Thanks so much again!????????????
Abbey Sharp says
Amazing! So glad they worked out 🙂
Carmy says
This looks delicious! And oh so healthy! I usually don’t like cauliflower as when overcooked it can get mushy but frying it on the pan seems perfect!
Abbey Sharp says
yes exactly
Kim says
I would love to try making these! They look so easy and delicious!
Abbey Sharp says
it really is
Laura @ Mommy Run Fast says
I’ve never made latkes, but have always wanted to try them. Using cauliflower is genius!
Abbey Sharp says
Yes! So delicious
Chrissy @ Snacking in Sneakers says
These sound fabulous! I looooove latkes but have never tried making them with cauliflower. Can’t wait to try these!
Abbey Sharp says
Enjoy!
Mikki says
as always, another awesome looking recipe! Yum!
Abbey Sharp says
thanks hun!
Ellie | Hungry by Nature says
I love latkes, but have never made them with cauliflower – how clever! Enjoy the holidays!
Abbey Sharp says
You too!!
Angela says
What a creative idea to use cauliflower instead of potatoes!! These look SO SO SO good. Thanks for sharing this great recipe!
Abbey Sharp says
Thanks Angela!