September 9

Low-Carb Cauliflower & Thyme Bites


Gluten-free & Low Carb Cauliflower Thyme Bites

Going on a road trip or a long hike and looking for portable fuel? Perhaps you’d like new lunchbox additions or quick snacks to have on hand. Our gluten-free and low-carb cauliflower and thyme bites are just the thing.

You can make a big batch of these bite-sized savory rolls. They will last for a few days in the fridge, or you can even freeze a few for later.

Enjoy them warm or cold as an alternative to bread rolls with a hearty soup, alongside a fresh salad or topped with some good quality ham or prosciutto and cherry tomatoes. They are portable and perfect for lunch boxes.

These are low in carbohydrates (about 4 grams of carbs per bite, based on our ingredients), high in fibre, and packed with protein. Plus, they contain loads of nutrients such as vitamins C, E, B6 and magnesium. Serving size: 4-5 bites per person.

Shop for pantry ingredients for this recipe on Amazon: almond meal or buckwheat flour, gluten-free baking powder, nutritional yeast flakes, dried thyme.

Looking for more healthy recipes like this one? Check out our 7-Day Make Ahead Meal Plan, which will set you up with delicious meals throughout the week with just 3 hours of prep.


4.8 from 11 reviews
Low Carb Cauliflower & Thyme Bites
Prep time
Cook time
Total time
Cook’s notes: We are using cauliflower in this recipe but you can just as easily use broccoli, which will make lovely green bites. Our flours are buckwheat flour and almond meal, but feel free to use all buckwheat flour if you’d like to avoid nuts. Parmesan cheese can be easily omitted, for those avoiding dairy.
Serves: 15 servings
  • 350 g / 0.7 lb cauliflower, cut into small florets (1 small head)
  • 2 medium eggs
  • 1 tablespoon olive oil
  • Zest of ½ lemon
  • 1 tablespoon lemon juice
  • 2 cloves garlic, finely grated
  • 2 tablespoons fresh or dry thyme leaves (oregano or rosemary can also be used)
  • ½ cup almond meal
  • ½ cup buckwheat flour
  • 1 teaspoon salt
  • ½ teaspoon GF baking powder
  • generous pinch of pepper
  • 2 tablespoons nutritional yeast (optional if you can’t find it)
  • 1 teaspoon onion powder/granules
  • 2-3 tablespoons, finely grated Parmesan cheese (optional)
  1. Heat the oven to 180 C / 360 F.
  2. Bring a small pot of water to boil and add the cauliflower florets. Cook for 3-4 minutes, until just tender. Drain and rinse under cold water for 20 seconds. Strain well and transfer to a food processor. Add the rest of ingredients and process into coarse mixture (see picture).
  3. Transfer to a bowl. Add grated cheese, if using, and mix through.
  4. Line a large flat oven tray with baking/parchment paper, greased lightly with coconut oil.
  5. Scoop a heaped tablespoon of mixture formed into balls, and place on the tray in rows of three or whatever fits best on the tray.
  6. Bake for 25 minutes, middle shelf. Cool down, before storing in an air-tight container.

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Low Carb & Gluten-Free Cauliflower Thyme Bites


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  1. They look wonderful.
    Wondering if i can substitute quinoa flour for almondmeal? What quantity would be best?

  2. Michele, you can certainly try to. I’m personally not familiar with quinoa flour – I think it would require some experimentation, but I’d begin with an equal amount to the almond flour used, and add more if it’s not sticking together. Do you find that quinoa flour is similar to regular flour?

  3. Using all almond meal would likely work better than using coconut flour as it’s easier used as a 1:1 ratio, whereas coconut flour requires more moisture and eggs.

  4. Healthy and tasty too! I love the broccoli it is difficult to make others like it, so this recipe helps a lot!
    Thank you

  5. Thanks for sharing this!! I’m always looking for healthy snacks to make, these are perfect! Trying both cauliflower and broccoli!

  6. Very tasty low carb snack. I pack these with my kids for a snack before sports practice and it gives them the energy they need. Happy to know these are wholesome and filling instead of a sugary granola bar.

  7. I prefer to use broccoli instead of cauliflower because I prefer the taste of broccoli. Great snack for a long drive and it’s guilty free!

  8. I substituted the cauliflower with broccoli and this is probably one of the best broccoli recipes I have come across. The Parmesan really brings out the taste.

  9. A bite of energy when you are out and about. A great snack and per suggested, I did try it with broccoli. I’m definitely making more.

  10. This is great for the kids’ school snacks! And they love it more with their favorite hot soup.

  11. I really like this! I was not fan of broccoli but this recipe change that! Very tasty and healthy!

  12. I’ve made this 4 times since July. I’m now in love with cauliflower just because of this recipe. Also a small tip, If you refrigerate the cauliflower batter for 2 hours and put them direct in the oven they will end up super crispy. Thanks for the recipe.

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