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You are here: Home / Diet / Gluten-Free / Healthy “Pão de Queijo” Made with Cauliflower (Gluten-Free Recipe)

January 16, 2021

Healthy “Pão de Queijo” Made with Cauliflower (Gluten-Free Recipe)

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Gluten Free
Nut Free
Grain-Free

Chewy, soft and cheesy, these Pão de Queijo rolls are simple to prepare and packed with an unbelievable ingredient, cauliflower!

Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo

There are so many great Pão de Queijo recipes out there, but I’ve always been looking for the recipe that I could make any day and feel good about eating. That’s when I started thinking about the veggie that could be best friends with the chewy, cheesy texture and flavor of Pão de Queijo.

My answer? Cauliflower 🙂

Though this Cauliflower Pão de Queijo deviates from your traditional recipe where only cheese, egg and tapioca are used to provide the bulk of the dough, there are still many things I love about this version.

  • They’re low in calories
  • Still have that chewy, tapioca texture
  • Cheesy and savory
  • Prepared all in a food processor
  • Have much more fiber thanks to the addition of coconut flour
  • Has a big helping of cauliflower rice, which is nutritious and low carb
What You'll Find in this Post:
1. Ingredients used to make this
2. More Cauliflower Recipes (HERE)
3. How to Make Cauliflower Pão de Queijo
4. Recipe Variations and Optional Add Ins for Cauliflower Pão de Queijo:
5. How to Store
6. More Bread Recipes (HERE)
7. Final Tips
8. Healthy Cauliflower Pão de Queijo
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo

Ingredients used to make this

**I’ve linked some of these ingredients to amazon.com to give you an idea of what they are, but you should also be able to find them in your local grocery store (usually, the natural & organic food section). They are also affiliate links, which means that I earn a commission as an Amazon Associate if you decide to purchase the items. The price will be the same for you, link or no link 🙂

  • Cauliflower – part of the Cruciferous vegetable family, cauliflower is an essential ingredient to a healthy diet. I used frozen cauliflower rice for this recipe, but you can also use fresh or frozen florets.
  • Coconut flour – Coconut flour does not substitute well, and I can’t recommend swapping coconut flour with other ingredients unless you absolutely had to (2 Tbsp coconut flour = ½ cup almond flour). Unfortunately, you probably won’t get the same texture or mouthfeel as the original recipe.
  • Tapioca flour (flour but also called tapioca starch) – Arrowroot starch and Potato starch can also be used instead. Cornstarch does not work.
  • Mozarella Cheese, part skim – you can also use vegan cheese
  • Parmesan Cheese, grated – regular or vegan parmesan cheese. Nutritional Yeast should also work!
  • Eggs – I used regular large eggs. I haven’t tried using egg replacements like flax or chia yet, so you might not get the same results if you decide to substitute.
  • Salt – Pink Himalayan salt is what I have at home, so it’s what I use, but you can use any kind for this recipe.
  • Honey – I used honey for this recipe but you can use other liquid sweeteners of choice like maple syrup, agave syrup, or liquid stevia. You can use any granulated sugar of your choice, but coconut, date and maple sugars are less processed sugars I would recommend. For keto options, you could also use stevia (but be sure to convert according to package instructions).
  • Olive Oil – Instead of olive oil, you can use coconut oil, or avocado oil here if you’d like.

More Cauliflower Recipes (HERE)

Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
Healthy “Pão de Queijo” Made with Cauliflower (Gluten-Free Recipe)
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
How to Make Potted Cauliflower Chocolate Muffins (Earth Day Dessert)
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
3-Ingredient Cauliflower and Honey Ice Cream (Made in the Blender)
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
Cauliflower Raspberry Muffins with Almond Flour Streusel (Paleo, Low Carb)
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
Cauliflower & Honey Steamed Buns Made with Almond Flour (Paleo)
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
Flourless Cauliflower Pancakes (Made in the Blender)
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
Even Better Cauliflower Ice Cream w/ Walnuts & Manuka Honey
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
Easy Flourless Cauliflower & Oatmeal Waffle (made in the blender!)
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
How to Make Gluten-Free Cheddar Drop Biscuits made with Cauliflower
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
How to Make Paleo Cauliflower Carrot Cake
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
Paleo Cauliflower Blueberry Muffins Made in the Food Processor
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
Paleo Cauliflower Chocolate Muffins Made in the Food Processor
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
How to Make Cauliflower & Cream Cheese Stuffed Bread Loaf
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
Flourless Cauliflower Carrot Cake (Easy & Healthy)
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
How to Make Paleo Cauliflower Steamed Buns (Gluten Free)
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
Vegan Cauliflower & Chive Yeast Bread Recipe for Sandwiches, Toasts and More!

How to Make Cauliflower Pão de Queijo

How to Make Cauliflower Pão de Queijo

Step 1

pan de queijo in the food processor

Blend all ingredients together in a food processor

Step 2

Baked Pão de Queijo made with cauliflower

Shape into Balls

Step 3

Gluten Free Pão de Queijo made with cauliflower

Bake and Serve

Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo

Recipe Variations and Optional Add Ins for Cauliflower Pão de Queijo:

  • You don’t have to keep this Pão de Queijo as is. Instead of parmesan or mozzarella cheese, try crumbled feta cheese, or white cheddar cheese.
  • Try it with mixed cauliflower rice (such as cauliflower rice mixed with chopped carrots and onions), or with broccoli rice
  • If you’re a cheese lover, you can definitely add another 1/2 cup of mozzarella. I usually use part-skim, but full fat cheese could also work (and will be even more delicious!)
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo

How to Store

  • It’s best to eat these cauliflower Pão de Queijo immediately and within 2-3 hours, but you can also store them covered in the fridge for up to 3 days, and frozen up to 4 months. To revive the chewy texture, be sure to reheat them in the microwave or in the oven.

More Bread Recipes (HERE)

Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
Gluten-Free Sweet Potato Biscuits (Paleo, Dairy Free)
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
Gluten-Free Oatmeal Steamed Bread w/ Makgeolli (오트밀 찐빵)
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
3-Ingredient Vegan Steamed Buns “Mantou” Recipe Made Without Yeast
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
How to Make Gluten-Free Cheddar Drop Biscuits made with Cauliflower

Final Tips

  • Baking time (as well as serving size) will vary based on the size of your Pão de Queijo rolls, the material (silicone vs metal) of the pan. Bake the cauliflower Pão de Queijo until the color is slightly golden on the top, or until a toothpick comes out clean/dry when poked into the middle.
save this recipe for later! Pin now at Pinterest
Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de Queijo
Low Calorie Cauliflower Pão de Queijo

Healthy Cauliflower Pão de Queijo

Healthy "Pão de Queijo" Made with Cauliflower (Gluten-Free Recipe) - Pão de QueijoAll Purpose Veggies
4.5 from 10 votes
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Prep Time 10 mins
Cook Time 20 mins
Course Snack
Cuisine Brazilian
Servings 12 servings
Calories 58 kcal

Ingredients
  

  • 1 cup cauliflower rice, packed (I used 170 grams)
  • 1/2 tsp salt
  • 1 large egg
  • 2 Tbsp sugar or sweetener of choice*
  • 1/2 cup mozzarella cheese fat-free or part-skim
  • 3 Tbsp parmesan cheese** fat free or regular
  • 1 cup tapioca flour
  • 2 Tbsp coconut flour

Instructions
 

  • Put all ingredients in a food processor and blend until combined
  • Roll the dough into 1-2 Tbsp sized balls
  • Bake in a 350F preheated oven for 17-20 minutes, or until slightly golden on top.
  • Makes roughly 10-12

Notes

* You can use any granulated or liquid sweetener of your choice. Honey, maple syrup, coconut sugar, date sugar and maple sugars are the less processed, naturally derived sweeteners. For the lower-calorie, reduced carb option reflected in the nutrition facts, use sugar-free sweeteners such as monk fruit sweetener or stevia (but be sure to convert according to package instructions as stevia differs by brand and form). 
**add up to 2 Tbsp more parmesan cheese if desired, for a stronger cheesy flavor
***nutrition facts are estimates only and reflect the lower-calorie, reduced-fat / carb option.

Nutrition

Calories: 58kcalCarbohydrates: 11gProtein: 3gFat: 1gSaturated Fat: 1gCholesterol: 15mgSodium: 158mgPotassium: 57mgFiber: 1gSugar: 1gVitamin A: 42IUVitamin C: 6mgCalcium: 60mgIron: 1mg***Net Carbs: 10g
Keyword cheesy, mochi, savory, tapioca
Did you make this recipe?I’d love to hear about it! Please leave a comment below or share a photo on Pinterest and tag @allpurposeveggies ♥
Rate this Recipe here

Filed Under: Gluten-Free, Guilt Free, Instagram, Low Calorie, Meals & Sides, Mochi, Nut-Free, Top 2020, Veggies Tagged With: bread, cauliflower, coconutflour, immune_boosting, LowCalorie, NutFree, savory, tapioca

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Comments

  1. Anonymous says

    March 2, 2021 at 8:32 pm

    5 stars
    I love pao de queijo! Not a cauliflower fan but now I want to try. What do you think about gluten-free flour as a tapioca flour sub?

    Reply
    • All Purpose Veggies says

      May 15, 2021 at 5:03 pm

      That sounds like a great replacement but I can’t say since I haven’t tried yet. If you have potato starch or arrowroot starch at home, those are terrific substitutes for tapioca flour!

      Reply
  2. Tiffany says

    August 10, 2021 at 2:13 pm

    Is the cauliflower rice raw or already cooked in this recipe?

    Reply
    • All Purpose Veggies says

      August 11, 2021 at 11:46 pm

      Hi Tiffany, I used frozen cauliflower rice for this recipe which is technically not raw since it’s quickly blanched in boiling water before being frozen. But since the recipe is going to be baked in the oven anyway you may see similar results with raw cauliflower

      Reply

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