January 23, 2015 | Home >Healthy Kids >Fluffy Cauliflower Pancake Recipe!
Fluffy Cauliflower Pancake Recipe!
January 23, 2015 | Home >Healthy Kids >Fluffy Cauliflower Pancake Recipe!

Fluffy Cauliflower Pancake Recipe!

Adding cauliflower to your pancake recipe can make a delicious, fluffy cauliflower pancake.  The added nutrients you’ll give your kids are a bonus! 

Fluffy Cauliflower Pancakes. Make your kids favorite food & increase vitamin C, fiber, and antioxidants!
Some of the best ideas for this blog come from you, the readers.  When I made hamburger pancakes a while ago, Jenny P MD, MPH left a comment that they love to add cauliflower to their pancakes to make them extra fluffy!  I knew my kids would eat these too, as anything that looks like a pancake gets eaten around here.

Cauliflower, considered a cruciferous vegetable,  is a great food to add to your children’s diet:

  • It has almost 100% the RDA for Vitamin C per 1 cup.
  • It’s high in fiber!  Will keep those kids regular.
  • It contains important antioxidants.
  • It has been shown to promote cardiovascular health.

You can take any homemade pancake mix, or store bought and mix in some pureed cauliflower to make this recipe. The trick is to get your cauliflower super smooth, just  like baby food!

Whenever I add pureed vegetables to our foods, I usually blend it first with the other liquid ingredients.  For this Cauliflower Pancake Recipe I took:

  1. 1 cup of cauliflower in a pressure cooker.
  2. Added a few tablespoons of water and cooked it for 3 minutes (you can do this on the stove top too, the point is to get the cauliflower soft and cooked.
  3. With 1 1/2 cups of the water used to cook the cauliflower, and the 1 cup of cauliflower, place in blender, and puree until smooth.  This is my finished puree:
Fluffy Cauliflower Pancakes. Make your kids favorite food & increase vitamin C, fiber, and antioxidants!

At this point, there is so many recipes you can add this to. We just displaced some of the liquid with our cauliflower and it mixed in perfectly.

Fluffy Cauliflower Pancakes. Make your kids favorite food & increase vitamin C, fiber, and antioxidants!

The verdict:  Yummy! There were a few chunks of cauliflower left, which the kids weren’t thrilled about, but they still ate it!  They turned out delicious, and it gave me a reason to use up some cauliflower from our fridge.

Fluffy Cauliflower Pancakes. Make your kids favorite food & increase vitamin C, fiber, and antioxidants!And of course, what pancakes wouldn’t be delicious with berries on top!

Fluffy Cauliflower Pancakes. Make your kids favorite food & increase vitamin C, fiber, and antioxidants!

Let us know if you try it and what your kids think!

Fluffy Cauliflower Pancakes. Make your kids favorite food & increase vitamin C, fiber, and antioxidants! FOOD - Fluffy Cauliflower Pancakes. Make your kids favorite food & increase vitamin C, fiber, and antioxidants! http://www.superhealthykids.com/cauliflower-pancakes/

 

Fluffy Cauliflower Pancake Recipe!

Fluffy Cauliflower Pancake Recipe!
Serves: 4 servings
Prep Time: 20 m
Cook Time: 15 m

Ingredients

  • 1 cup – cauliflower, florets
  • 3/4 cup – water
  • 1/2 cup – coconut milk
  • 1 large – egg
  • 1 cup – flour, whole wheat
  • 1 tablespoon – sugar
  • 2 teaspoon – baking powder
  • 1/4 teaspoon – salt
  • 1 – cooking spray
Toppings:
  • 2 tablespoon – butter, unsalted
  • 1 cup – strawberries
  • 1 cup – blueberries

Directions

  1. Steam cauliflower until tender. Add to food processor along with 1/2 cup water and blend until smooth.
  2. In a medium-sized mixing bowl, combine cauliflower puree, coconut milk, and egg.
  3. In a separate bowl, combine flour, sugar, baking powder, and salt.
  4. Fold wet ingredients into the dry ingredients and mix until fully incorporated. Stir in remaining water until desired consistency is reached.
  5. Spray a skillet with cooking spray and heat over medium heat.
  6. Drop batter by 1/8-1/4 cup amounts onto hot skillet, cooking until edges and bottom begin to brown. Flip and continue cooking until golden brown on both sides and cooked through.
  7. Serve topped with butter and fruit.
 

Nutrition Facts

  • Nutrition per serving % daily value
  • Calories: 270 14%
  • Fat: 12 g 18%
  • Carb: 35 g 12%
  • Fiber: 5 g 20%
  • Protein: 7 g 14%
  • Sugar: 10 g
written by
Amy Roskelley

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Comments(21)
J says:

I absolutely love the way you “break the rules” re what ‘should’ be used for breakfast(!) as well as the many creative healthy recipes … and ideas for adding veggies to everything!
I’m collecting a short list of web sites for my Gdaughter, who recently had a daughter of her own 🙂 :-). Needless to say, your web site (and Facebook page) are at the top of the list!
Thanks so much.
J

Amy says:

Awww, thanks for the kind words!

[…] sweet bread on our minds, we decided to make some of our peaches into bread.  As I did with the cauliflower pancakes, and our carrot muffins, we pureed the peaches.  It’s not that we are “hiding” fruits or […]

Okay, my cousin tried these and sent me the link. They look yummy! I am definitely going to try these!

Laura says:

My son has egg allergies. Do you think by substituting the eggs with egg replacer this pancake would still turn out the same?

Amy says:

Yes, I do! I’m positive it will turn out the same.
Thanks for asking.
Amy

[…] cake. You don’t have to skip the flour and maple syrup to enjoy a cruciferous breakfast; this simple recipe from Super Healthy Kids is a cauliflower-infused take on the […]

Rachelle says:

I wanted to like these so badly, for myself and my girls… but alas, we did not. The taste of cauliflower was too strong and perhaps the agave too weak a sweetner. I think we’ll stick with the basic mix and add the usual array of goodies. Thanks.

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priscilla says:

Hi, this looks great! Btw… It’s there another substitute for whole wheat flour? I would rather stay away from wheat as its difficult to digest and is probably not GMO free. Thanks!

I priscilla!
I understand your concern, however there isn’t any gmo wheat in our food supply (yet!!) I’m sure it’s not far off.
If you personally have trouble digesting it, you could use any gluten free pancake recipe and incorporate cauliflower puree into it! Good luck.

This is such a genius recipe….I foresee these gracing our table tomorrow morning!

Erin says:

How much cauliflower puree did you end up with? I have some leftover puree that I’d like to use but I’m not sure how much I need since I’m not making it with the indicated 1 cup raw cauliflower and 1/2 cup water.

It boils down to about 1/2 cup of puree Erin.

Is cauliflower the new kale? Seems that way! Can’t wait to try these for my almost 2year old….need to get more veggies in that kid! Thanks for the great idea! #caulifloweristhenewkale

Nina! LOL Cauliflower IS the new Kale! hahahahaa

sl says:

I want to try this. I need to sneak veggies into my daughters diet. She loves pancakes. I am wondering if I can use milk or almond milk for the coconut milk? Also are as sweet as regulat pancakes? She is a picky eate. I plan to add cinnamon to hid the cauiflower taste. One last question. Can I puree the cauliflower and keep it in the freezer to have it handy? Thanks for your help.

sl- yes any milk will do!

Kristen says:

I so wanted these to be a delicious and nutrious alternative for my veggie hater. But, alas, they were not. Could taste the cauliflower and I am confused about the fluffy aspect..they fluffed quite well on the griddle, toothpick came out clean, then w/in a min of being plated fell and became dense, gummy.

ali says:

About how may pancakes will this make or how many kids will it feed?

about 10-12 small pancakes Ali

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