Module 18 · Wraps & Crackers
Cauliflower & Parmesan Crackers
Cauliflower & Parmesan Crackers is a keto snack with 2.2 g net carbs, 7 g protein and 5 g fat per serving (82 kcal). It serves 6 and takes 1 hour in total.
Thin, golden crackers made mostly of cauliflower and Parmesan. A light crunch that tastes like the crispy edge of a gratin.
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Allergens in this Ketogeni recipe: eggs, milk. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 6 servings · Active time: 20 min · Total time: 1 h
| Per serving | Amount |
|---|---|
| Net carbohydrates | 2.2 g |
| Protein | 7 g |
| Fat | 5 g |
| Energy | 82 kcal |
| Vitamin D | 0.2 µg |
| Calcium | 168 mg |
| Omega-3 (EPA + DHA) | 0 g |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 400 g organic cauliflower, riced
- 80 g Parmesan, grated
- 1 piece organic egg
- 2 tbsp golden flaxseed, ground
- 1 tsp garlic powder and thyme
Step-by-step method
- Heat the oven to 180 °C (fan 160 °C).
- Steam the cauliflower 5 minutes, cool and squeeze very dry.
- Mix with Parmesan, egg, flax and seasoning; spread 2 mm thin on baking paper and score.
- Bake 30–35 minutes, turning once, until golden and crisp.
- Cool on a rack.
Chef’s tips
- Thinly spread and well squeezed is the secret to crispness.
Variations
- Use broccoli.
- Add chilli flakes.
Storage
Keeps 4 days airtight; re-crisp 5 minutes in the oven.
Questions and answers
How many net carbs are in Cauliflower & Parmesan Crackers?
One serving has 2.2 g net carbohydrates, 7 g protein and 5 g fat (82 kcal). The recipe makes 6 servings. These figures are estimates; your own ingredients may differ.
Can I make Cauliflower & Parmesan Crackers ahead, store or freeze it?
Keeps 4 days airtight; re-crisp 5 minutes in the oven.
Which allergens are in Cauliflower & Parmesan Crackers?
It contains eggs and milk, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Cauliflower & Parmesan Crackers vegetarian?
Yes. The recipe contains no meat or fish.
Can I vary Cauliflower & Parmesan Crackers?
Yes. Use broccoli. Add chilli flakes.