Cheesy Cauliflower Waffles

Take out your waffle maker and whip up a batch of these Cheesy Cauliflower Waffles (aka. “Cauli-Waffles”) for a fun new breakfast!

close up image of a cheesy cauliflower waffle

As a food blogger and recipe developer, I always have recipe ideas running through my mind. This “cauli-waffle” idea was inspired when I was organizing my kitchen gadgets and found my waffle maker buried in the back of one of my cabinets. I honestly forget what kitchen gadgets that I have sometimes. Hi, my name is Julie and I am a kitchen gadget hoarder.

cauliflower waffle with a fried egg, tomato, and avocado

I set my waffle maker on my counter and was planning on making waffles for a fun weekend breakfast, but when I woke up Saturday morning, I was craving savory rather than sweet. The plan for the cauliflower rice that was sitting in my fridge was to make my Hawaiian Chicken Cauliflower Fried Rice for dinner that night, was used for my breakfast instead.

Cheesy Cauliflower Waffles

This is going to become one of my brunch staples. I topped my waffle with a fried egg, avocado, and tomato slices. Now that is what I call a savory breakfast.

Cheesy Cauliflower Waffles topped with a fried egg, tomato, and avocado

I am going to assume they freeze well. I really can’t say since they were all devoured that morning.. oops! I would recommend warming them in the oven if you do have leftovers. 

cauliflower waffles on a marble slab

Have you ever made a savory dish using your waffle iron?

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Cheesy Cauliflower Waffles with fried egg, tomato, and avocado

Cheesy Cauliflower Waffles

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Cook Time: 20
  • Total Time: 35 minutes
  • Yield: 4 1x
  • Category: Breakfast
  • Method: Waffle Maker
  • Cuisine: American

Description

Take out your waffle maker and whip up a batch of these Cheesy Cauliflower Waffles (aka. “Cauli-Waffles”) for a fun new breakfast!


Ingredients

Scale
  • 3 cups cauliflower rice
  • 3 scallions, chopped
  • 1/2 cup cheddar cheese, shredded (I used Cabot!)
  • 2 cloves garlic, minced
  • 1 egg, whisked
  • salt and pepper, to taste

Instructions

  1. Place your cauliflower rice into a microwave-safe dish. Add a teaspoon of water, (which will help to steam the cauliflower). Cover the dish with a damp paper towel. Cook for 2-3 minutes.
  2. Leave your cauliflower rice covered, to stand for 5 minutes. Transfer to a clean towel or paper towel and press to remove any excess moisture, which can make your dish soggy.
  3. Add cauliflower, scallions, cheddar cheese, and garlic in a bowl. Toss to combine. Fold in whisked egg until all ingredients are coated. Season with salt and pepper.
  4. Heat waffle iron. Spray waffle iron well with cooking spray. Add 3/4 cup of the cauli-waffle mixture to the waffle iron and cook 3-4 minutes until the desired doneness. (I like them extra crispy!)
  5. Remove cauli-waffle from waffle iron and spray again before making your next waffle. Repeat process until 4 waffles are made.
  6. Enjoy as is or top with a fried egg, tomato slices, and avocado.

Keywords: Waffle, cauliflower, low carb, savory, cheesy

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Spanish-Style Cauliflower Rice

Cauliflower rice can replace rice in any recipe for a low-carb option. Try this Spanish-Style Cauliflower Rice inspired by traditional Spanish flavors. 

cauliflower rice in a white square bowl

My fiance’s family is originally from Spain and over the years of us dating, I’ve really come to learn about Spanish cuisine and now love using certain spices that are common in traditional Spanish dishes. One spice that is commonly used is smoked paprika.

cauliflower rice with almonds

What is smoked paprika?

Smoked paprika is a Spanish cousin to the more widely used sweet Hungarian paprika. It’s made from pimiento peppers that have been dried and smoked over an oak fire, then ground into a fine powder. It has a deep red color and a smoky aroma.

Spanish-Style Cauliflower Rice on a marble slab with almonds

Cauliflower rice has become one of my favorite side dishes because it cooks up so quickly, plus it adds a full serving+ of vegetables to a meal.

Cauliflower is a member of the cruciferous vegetable (or Brassicaceae) family- along with broccoli, cabbage, kale, Brussel sprouts, and some other less common varieties.

Spanish-Style Cauliflower Rice in a white square bowl
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Spanish-Style Cauliflower Rice in a white square bowl

Spanish-Style Cauliflower Rice

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 15
  • Total Time: 25 minutes
  • Yield: 6 1x
  • Category: side dish
  • Method: stove top
  • Cuisine: spanish

Ingredients

Scale
  • 2 medium heads cauliflower, cored and riced (see tips in the note section)
  • 1 tablespoon coconut oil
  • 1 onion, finely chopped
  • 3 cloves garlic, minced
  • ¾ teaspoon smoked paprika
  • ¾ teaspoon ground cumin
  • ½ cup low-sodium chicken broth
  • 2 tablespoons tomato paste
  • salt and pepper, to taste
  • ¼ cup raw almonds, chopped
  • ¼ cup parsley, finely chopped

Instructions

  1. Heat coconut oil in a large skillet over medium-high heat. Add the onion and garlic, until the onion begins to turn translucent and is fragrant. Add the cauliflower and cook, stirring occasionally, for about 5 minutes, until cauliflower is tender. (Be sure to not overcook, or cauliflower will become mushy) Add paprika and cumin. Sauté for an additional minute.
  2. In a small bowl, whisk together the chicken broth and tomato paste until smooth. Add to the skillet and stir to incorporate into the cauliflower rice. Cook for 2-3 minutes until liquid has absorbed and evaporated.
  3. Season with salt and pepper. Sprinkle with almonds and parsley.

Notes

recipe adapted from Paleo magazine

To rice the cauliflower:
option 1: Take a box grater and grate the cauliflower into rice in a bowl
option 2: Place cauliflower florets in a food processor pulse until reach desired rice consistency.
option 3: Buy the pre-riced cauliflower, often found fresh in the produce section or frozen at your local grocery store.

Keywords: cauliflower, cauliflower rice, spanish

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Hawaiian Chicken Cauliflower “Fried” Rice

Skip take-out and make your own delicious fried rice, with this healthy twist. Try swapping out rice for cauliflower rice and creating this flavor packed Hawaiian Chicken Cauliflower “Fried” Rice.
Hawaiian Chicken Cauliflower "Fried" Rice via RDelicious Kitchen @rd_kitchenI received a free sample of Kikkoman soy sauce mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Kikkoman and am eligible to win prizes associated with the contest. I was not compensated for my time.
Have you jumped on board the cauliflower rice trend? This is one trend that I love because it adds more veggies to your meal! Many also opt into this ingredient swap idea because it is a lower carb option.

Your typical fried rice take-out may be packed with excess sodium, but by adding Kikkoman’s Traditionally Brewed Less Sodium Soy Sauce in this recipe can actually help reduce the amount of sodium in this dish.
Hawaiian Chicken Cauliflower "Fried" Rice via RDelicious Kitchen @rd_kitchenSoy sauce is often associated with being high in sodium, but culinary research indicates it’s an ingredient that can actually help reduce sodium in recipes. How? Soy sauce is rich in umami, a savory taste that helps round out the overall flavor of a dish and enhances the palatability of a wide variety of foods. In fact, a study published in the Journal of Food Science revealed that swapping soy sauce for salt reduces the sodium by up to 50% without decreasing consumer acceptance.

As you’ll see there is no additional source of sodium from any other ingredients in this recipe. By using 1/2 tsp. Kikkoman Soy Sauce in place of 1/2 tsp. table salt, the sodium content of the recipe is cut by 1000 mg.
Hawaiian Chicken Cauliflower "Fried" Rice via RDelicious Kitchen @rd_kitchenThis isn’t just any cauliflower rice. I added a little tropical twist. As I am typing this recipe, I am dreaming of being on a tropical island away from the NJ snow. The addition of pineapple, not only adds that tropical flavor, but also the enzyme found in pineapple, bromelain, digests protein, softening the tissues in meat before cooking it, creating tender pieces of chicken.
Hawaiian Chicken Cauliflower "Fried" Rice via RDelicious Kitchen @rd_kitchenLooking to add more umami flavor to your recipes? Kikkoman offers a variety of less sodium products: Less Sodium Soy Sauce, 50% Less Sodium Gluten-Free Tamari Soy Sauce, Less Sodium Teriyaki Marinade & Sauce, and 50% Less Sodium Gluten-Free Teriyaki Marinade & Sauce.

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Hawaiian Chicken Cauliflower “Fried” Rice in a white bowl

Hawaiian Chicken Cauliflower “Fried” Rice

  • Author: Julie @ RDelicious Kitchen
  • Yield: 6 1x

Ingredients

Scale
  • 4 skinless chicken breast, cut into cubes
  • 5 cloves garlic, minced and divided
  • 1 (8 oz.) can pineapple chunks, juice reserved
  • 1/4 cup + 3 tablespoons Kikkoman Traditionally Brewed Less Sodium Soy Sauce, divided
  • 3 tablespoons honey, divided
  • 1 (12 oz.) bag riced cauliflower (or 1 medium-sized head of cauliflower riced)
  • 2 carrots, peeled and shredded
  • 2 tablespoons + 1 teaspoon sesame oil, divided
  • 1/2 medium onion, diced
  • 1 cup frozen and shelled edamame, thawed
  • 2 eggs, beaten
  • 6 scallions, sliced
  • 2 tablespoons, cashews, crushed
  • 1 teaspoon sesame seeds

Instructions

  1. In a bowl, combine 3 garlic cloves (minced), 1/4 cup pineapple juice, 1/4 cup soy sauce, and honey. Add the cubed chicken; stir to combine. Let marinade in the refrigerator for at least 1 hour.
  2. Remove chicken from marinade. Discard marinade. Heat 1 tablespoon sesame oil in a large skillet over medium-high heat. Add chicken and cook for about 5 minutes, until internal temperature reaches 165 degrees F. Remove chicken from pan and set aside.
  3. In a small bowl combine remaining pineapple juice, 3 tablespoons soy sauce, 1 tablespoon honey and 1 teaspoon sesame oil; set aside.
  4. Heat 1 tablespoon of sesame oil in the same pan over medium-high heat. Add the onions and carrots. Saute for about 2 minutes; then add garlic; saute for another minute. Add the cauliflower and edamame. Saute until cauliflower is soft (but not mushy).
  5. Turn pan down to low-medium heat. Make a well in the center of the pan and add the eggs. Stir gently in the center until starting to cook, then incorporate into the rest of the veggies. Stir in soy sauce mixture, scallions, pineapple chunks and chicken.
  6. Top with cashews and sesame seeds before serving.

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RDelicious Kitchen - Julie Harrington Consulting LLC - @rdkitchen
Hawaiian Chicken Cauliflower "Fried" Rice
Don’t forget to check out all the other recipes that are slashing sodium with soy sauce!