Cauliflower Cheese Balls Recipe
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Cauliflower Cheese Balls – these cauliflower cheese balls are crispy on the outside, soft and cheesy on the inside and it’s so easy to make them. This recipe is perfect as a side dish, appetizer or just as a snack for the kids.
More Cheesy Snacks
Cauliflower Cheese Balls Recipe
Ingredients
- 1 (1 kg) Cauliflower medium size
- 4.5 Oz (130 g) Mozzarella cheese grated
- 2.5 Oz (70 g) Parmesan grated
- â…” cup (85 g) Flour
- â…“ cup (36 g) Breadcrumbs
- 3 Eggs Medium
- 2 Garlic cloves crushed
- 1-2 tablespoons (15 ml) olive oil
- 1 tsp Salt
- ½ tsp Black pepper
- ¼ tsp Nutmeg optional
Instructions
- 1. Preheat oven to 400F (200C). 2. Grate mozzarella, parmesan and cauliflower. 3. In a large bowl place grated mozzarella, grated parmesan, grated cauliflower, eggs, olive oil, flour, bread crumbs, salt, pepper and nutmeg. Mix well. 4. Line a baking sheet with parchment paper. 5. Shape balls from the cauliflower-cheese mixture and place the balls on the baking sheet. 6. Bake 25 minutes or until golden brown.
Per Serving (1/12 of recipe, approximately 1-2 balls depending on size)
Calories: 139 kcal
Protein: 9.3 g
Total Fat: 6.2 g
Saturated Fat: ~2.5 g (estimated from cheeses and oil)
Total Carbohydrates: 12.5 g
Dietary Fiber: ~2 g
Sugars: ~1 g (naturally occurring)
Cholesterol: ~50 mg (mostly from eggs and cheeses)
Sodium: ~380 mg (from salt, cheeses, and breadcrumbs)
Key Micronutrients (approximate % Daily Value based on 2,000 kcal diet):
Calcium: 20% (from cheeses and cauliflower)
Vitamin C: 25% (from cauliflower)
Vitamin B6: 10% (from cauliflower, garlic, and eggs)
Iron: 8% (from flour, breadcrumbs, and eggs)
Total for Entire Recipe (12 servings)
Calories: 1,673 kcal
Protein: 112 g
Total Fat: 74 g
Total Carbohydrates: 150 g
Dietary Fiber: ~24 g
Sugars: ~12 g
Cholesterol: ~600 mg
Sodium: ~4,550 mg
These values can vary slightly based on exact ingredient brands, cauliflower freshness, or cheese types (e.g., low-moisture vs. fresh mozzarella)
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Low Carb/Keto Version
I’ve recalculated based on the substitutions: 85 g almond flour in place of regular flour, and 36 g pork rind crumbs (a.k.a. pork panko) in place of breadcrumbs. These are approximate estimates using standard USDA and similar reliable data sources for each ingredient. Assumptions remain similar to my previous calculation:
Medium eggs weigh ~44 g each (edible portion).
Nutmeg is optional and contributes negligible nutrition.
Salt, pepper, and nutmeg add minimal calories but factor into sodium.
Values are for raw ingredients; baking may cause slight moisture loss, but overall nutrition is comparable.
This modification makes the recipe lower in carbs (keto-friendly) but higher in fat and protein due to the nut-based flour and protein-rich pork rinds.
Per Serving (1/12 of recipe, approximately 1-2 balls depending on size)
Calories: 162 kcal
Protein: 11 g
Total Fat: 11 g
Saturated Fat: ~3.5 g (estimated from cheeses, eggs, oil, and substitutions)
Total Carbohydrates: 7 g
Dietary Fiber: ~3 g
Sugars: ~2 g (naturally occurring, mostly from cauliflower)
Cholesterol: ~56 mg (mostly from eggs and cheeses, plus a bit from pork rinds)
Sodium: ~446 mg (from salt, cheeses, and pork rinds)
Key Micronutrients (approximate % Daily Value based on 2,000 kcal diet):
Calcium: 19% (from cheeses, almond flour, and cauliflower)
Vitamin C: 44% (primarily from cauliflower)
Vitamin E: 25% (from almond flour and olive oil)
Magnesium: 15% (from almond flour and cauliflower)
Iron: 8% (from eggs, almond flour, and spices)
Total for Entire Recipe (12 servings)
Calories: 1,947 kcal
Protein: 135 g
Total Fat: 129 g
Total Carbohydrates: 80 g
Dietary Fiber: ~31 g
Sugars: ~26 g
Cholesterol: ~671 mg
Sodium: ~5,348 mg
These values can vary based on exact brands (e.g., salted vs. unsalted pork rinds) or cheese moisture levels. Pork rind crumbs add zero carbs but boost protein and sodium, while almond flour reduces carbs significantly compared to wheat flour (from ~65 g carbs in original flour to ~18 g here). If you’re following a specific diet like keto, note the net carbs per serving are about 4 g (total carbs minus fiber).
Source: Grok.com
For the Cauliflower Cheese Balls, where is the nutrition information??
What is the nutritional information on these?