Falafel without carbohydrates? Yes. And it doesn’t suck.

If you are on keto or just try to reduce carbohydrates, you have probably said goodbye to a number of food. Falafel could have been one of them. Traditional falafel consists of chickpeas that are packed with carbohydrates. Great for energy. Not so great when you keep things carbohydrate. But here is the thing, Falafel can be made keto without transforming it into a strange replacement that tastes of punishment.

This version gives you all the crispy outer, soft middle and herby taste of Falafel … without throwing them out of ketosis.

Let us go into it.

What you need

Let us break down in this bit in front of anything. Nothing special. You probably already have the most if you have been making keto for more than a week.

Main ingredients:

• 1 ½ cups of cooked cauliflower (steamed and dry)

• ½ cup of almond flour

• ¼ cup of coconut flour (helps with the texture)

• 1 egg

• ¼ cup of chopped fresh parsley

• ¼ cup of chopped fresh coriander

• 2 cloves of garlic, chopped

• 1 teaspoon of bubble

• 1 teaspoon of ground coriander

• ½ teaspoon of salt

• ½ teaspoon of black pepper

• ½ teaspoon of baking powder

• 2 tablespoons of olive oil (plus more for cooking)

Optional but great:

• Press Cayenne

• Press lemon

• Shot smoked peppers

Why cauliflower?

Chickpeas are out. So we need something that gives us mass and a bit of moisture – without coating your blood sugar. Cauliflower occurs here. If it is steamed and pushed out, it becomes soft, but not moist. You want the texture to be a bit like potato puree with a little grit.

If you leave too much water in the cauliflower, your falafel falls apart or becomes rubber -like. After steaming, press the devil with a clean towel or cheese cloth. No abbreviations here. Nasser cauliflower lives ruined.

How to make Keto Falafel Bites

Step 1: steam and press the cauliflower together

Vapen your cauliflower to the fork. Approx. 8 to 10 minutes.

Let it cool down a little, then let it off in a clean kitchen towel or cheese cloth and express as much water as possible. It should feel like a warm, strange stress ball when you are done. Set it aside.

Step 2: Mix everything together

In a mixed bowl, throw your cauliflower, almond flour, coconut flour, egg, herbs, garlic and all your spices into it. Stir over until everything is well combined. It should come together like a dough. Not sticky, not crumbly.

Let the mixture sit for 5-10 minutes. The flour will absorb the moisture and help it.

Step 3: Form the bit

Screw a tablespoon out of a tablespoon and roll into small balls or, like mini pastettes, slightly flattened. Whatever you are in the form. Smaller bites become crispier and cook faster.

Depending on the size, you should get about 20–25 pieces.

Step 4: Cook them

You have options here. Pan-Bry or air roast.

Pan-Bry: Heat some olive oil in a non -stable pan over medium heat. Cook the falafel in batches, about 3 minutes per side, until it is golden brown and firm.

Air roast: Preheat 190 ° C. Spray the basket. Place the falafel in a layer and slightly spray the tops with oil. Fry air for 10–12 minutes and turn around halfway.

Sauce or no sauce?

Not you need A sauce. But also … you somehow do it.

These Keto Falafel bites go well with:

• Knoblauch yoghurt sauce: Mix simple Greek yogurt (or coconut yogurt, if milk -free) with lemon juice, garlic and salt.

• Tafini Dip: Tafini, lemon juice, water, salt. Add cumin or paprika when you feel wild.

• Avocado porridge: Because you are already making keto. Could also double.

How to store and warm up

These bites remain good. They are great for meal preparations, snack attacks or a carbohydrate plate.

• Refrigerator: Store in a sealed container for up to 5 days.

• Freezer: First freeze in a single layer and then throw it in a freezer bag. Warm up directly from frozen.

To warming up: Get into the air roast or the oven with 350 ° F until it was warm and crispy again. The microwave also works, but they become softer.

When do I eat this falafel bites?

Okay, you made a batch. What now? These are not just a side dish. You can hold a meal together.

This is how people actually eat them:

• Carbohydrate-lunch bowl: Throw a few falafel bites on a vegetable made of green, cherry tomatoes, cut cucumbers, olives and with sauce. Sorted lunch.

• Snack plate: Falafel, cut cheese, a cooked egg, a few olives. No cooking.

• Keto -Wrap: Wrap a couple in a tortilla with low -carbohydrate tortilla with a little herbal salad and sauce. Trust.

• Party bites: Serve with toothpicks and dive. People will ask about the recipe. You don’t have to tell you that it is keto.

Troubleshooting

“Mine fell apart!”
Usually the cauliflower does not mean dry enough. Or you have skipped the egg. Or the pan was too hot and they burned through cooking.

“Too soft in the middle!”
Let the mixture sit longer before shaping yourself. If necessary, add a little more coconut flour. And don’t make the bit too big.

“No taste!”
Use fresh herbs, not dried. And don’t be shy about salt. Bland Falafel is the worst kind of betrayal.

Keto-friendly swaps

Do you want to switch things? Try this:

• Use broccoli Instead of cauliflower for a deeper taste.

• Add the hacked spinach To the mix.

• Use lupine flour Instead of coconut flour if you want something less sweet.

What people say

“It didn’t expect much. They beaten.”
– Tina from Dallas

“I do this every Sunday every Sunday. I eat it cold, right out of the fridge. Still good.”
– RAM from Toronto

“My toddler ate it. It’s all you need to know.”
-Alex, parents of the sleeping decision

Nutritional information (per 5 bite)

• Calories: 180

• Netoohydrates: 4G

• Protein: 6g

• Fat: 14g

This is just an estimate. It depends on your brands and how much oil you use.

Diploma

Look, we don’t pretend that this is a one-to-one chickpea falafel replacement. It is not. But it does the order – fine, feels satisfactory, does not play with her macros. This is a victory in every book.

If you have lived from eggs, cheese and meat, this is a nice change. Herby, crispy, vegetable, but still keto. Make a double batch. You will be happy that you did it.

And if someone tells you that keto means boring food? Give them a falafel bite and go away.

Press