Last updated on May 9th, 2024

Mashed Cauliflower Chaffle Bites

Mashed Cauliflower Chaffle Bites are a healthier alternative to potato waffles. Since this recipe uses leftover mashed cauliflower, these low-carb bites are gluten-free, grain-free, and potato-free.

Incredibly fluffy on the inside yet crisp on the surface, crunch and munch on these tasty waffle bites for a satisfying snack, especially on game days, sports nights, or any time you’re craving potatoes.

Combine the smooth texture of mashed cauliflower with melted cheese and the savoury crunch of green onions to create bite-sized waffles. These chaffle bites are also perfect for snacking on the go and will surely be a hit if you’re craving a cheesy potato flavour combination.

100% Cauliflower

Have you heard of a British dish called Bubble and Squeak? It’s made with mashed potato, and when I make these bites, they always remind me of that. However, this recipe uses 100% mashed cauliflower, either leftovers or made from scratch, instead of mashed potato.

What’s Bubble and Squeak?

Bubble and Squeak is a classic British dish that combines leftover veggies like cabbage, peas, and carrots with mashed potatoes. Sounds yummy, right? But let’s be honest, it’s made with potatoes, so maybe we won’t go there. Haha!

The bubble and squeak mixture is usually fried in a pan and produces a unique sizzling sound as it cooks, hence the name. It is cooked until a crispy and golden outer layer forms, resembling a savoury cake.

People usually have bubble and squeak for breakfast or brunch, and they like to top it off with yummy stuff like bacon, sour cream or fried eggs to make it even more delicious.

Sizzling Mashed Cauliflower Chaffle Bites

These tiny cauliflower chaffle bites are a lifesaver when craving that fluffy potato texture! You don’t have to stand over the stove to cook them like you do with bubble and squeak; pop them in a waffle iron.

I have yet to try making these chaffles in a pan like you do with bubble and squeak, but that’s another idea. Anyway, when you put a spoonful of the mashed cauliflower mixture on the waffle iron, you can hear them sizzle right away, almost like they are screaming bubble and squeak 😉

What’s a chaffle?

A chaffle is a waffle made with almond flour, eggs, and cheese. It has become increasingly popular among people who follow low-carb or keto diets. Chaffles are typically made in a waffle iron or, most popularly, in the Dash mini waffle maker.

Moreover, this type of waffle is an excellent substitute for traditional waffles made with flour, sugar, and potatoes. In this particular recipe, mozzarella and cream cheese are used to create a crispy texture in the same way.

Why you will Love Crispy Mashed Cauliflower Chaffle Bites

• These mashed cauliflower bites are a great alternative to potato-based snacks like fries and waffles, which tend to be high in carbs.

• If you’re looking for a tasty snack to enjoy during game day or when you’re in the mood for something savory, you might want to try out this recipe. Even if you don’t have any leftover cauliflower, don’t worry! It’s easy to make them from scratch.

• Cauliflower is a nutrient-dense vegetable that’s high in vitamins C and K. It also aids in the process of stomach detoxification and reduces inflammation.

• Besides being a healthy snack, these cauliflower chaffle bites are quick to make in a waffle iron, taking just 30 minutes to cook a single batch.

• If you’re looking for a low-calorie chaffle snack, this recipe uses egg whites instead of whole eggs. It’s a simple swap that can make a big difference in your calorie intake.

Carbs and Serving Notes

under 5g net carbs

This recipe yields 14-16 pieces of mashed cauliflower chaffle bites, serving 2-3 people with 4 pieces per serving. Each serving contains about 6.6g carbs, 2.7g fibre, and 3.9g net carbs.

It is possible to turn this recipe into two full-sized waffles by adding more mashed cauliflower mixture onto the waffle iron and increasing the cooking time until golden and crispy. However, I’d like to point out that this will change the carb and fibre amounts per serving.

Ingredient Notes

• Mashed Cauliflower – Leftover mashed cauliflower or boil or steam florets until fork tender, then mash until smooth.
• Mozzarella cheese – Avoid using fresh mozzarella cheese and opt for the brick form as it works best for this recipe.
• Cream Cheese—This is optional, but I like that it helps to crisp the waffles during cooking. Soften it in the microwave for about 10-20 seconds.
• Almond Flour – Helps to add a bit of bulk and crispy coating to the bites.
• Chia Seeds – Adds extra fibre and a slight crunch, absorbing any watery moisture in the batter.
• Egg Whites – reduce the calories in the recipe and remove an ‘eggy’ taste typically found in chaffle recipes.
• Green Onions – give extra texture and flavour to the chaffles bites.
• Garlic Cloves – adds a burst of flavour.
• Oregano – or any dried herbs you have on hand.
• Salt – add less if using leftover mashed cauliflower.
• Pepper – add more or less to taste.
• Melted Butter – for brushing over the waffle iron plates

Let’s Make Mashed Cauliflower Chaffle Bites

Step 1) Blend the cheeses, then stir in the dry ingredients

Blend the mozzarella and softened cream cheese in a medium bowl. You can melt both in the microwave for about 20 seconds to combine them smoothly, although I sometimes skip this step.

Add almond flour, green onions, garlic, oregano, salt and pepper and stir the mixture thoroughly to distribute all the flavours around the batter.

Step 2) Stir in the egg whites, chia seeds and mashed cauliflower

Next, add the egg whites, chia seeds, and mashed cauliflower to the almond flour and cheese mixture, then stir it to mix it all up.

Step 3) Cook the batter in spoonfuls

Heat your waffle iron to medium and brush the iron plates with melted butter.

Place a tablespoon of mashed cauliflower in the center of each quarter of the waffle iron and close the lid. You’ll hear some of that ‘bubble and squeak’ sizzle I talked about earlier.

Cook the chaffle bites for about 5 minutes before lifting the lid to check on them. Close the lid and cook for another 5 minutes or until the chaffle bites are firm and browned on the surface.

Step 4) Transfer cauliflower chaffle bites onto a rack.

Using a spatula, lift the chaffle bites from the waffle iron plates and transfer them onto a cooling rack. The bites will become crispier as they cool down.

Repeat steps 3 and 4, cooking spoonfuls of the batter until used. One batch of this recipe usually yields around 14-16 bites.

Serve delicious cauliflower chaffle bites with sugar-free ketchup, the way I like it or with your favourite dip.

Helpful Recipe Tips and Substitutions

Tips

• Use leftover mashed cauliflower or mash boiled or steamed cauliflower florets for a fluffy centre, emulating a ‘bubble and squeak’ texture.

• Mix the ingredients well to ensure an even distribution of salt. Add preferred spices to enhance desired flavour. Increase fibre content with extra chia seeds.

• Reduce or omit the salt amount if your leftover mashed cauliflower already contains salt, otherwise the chaffle bites may turn out to be too salty.

• For the first 5 minutes of cooking the chaffle bites, avoid lifting the lid to prevent the batter from sticking to it.

• Let the cauliflower chaffle bites cool on a rack to become crispy.

Substituitions

• Add soft vegetables like leftover cooked carrots, cabbage and Brussels sprouts for more variety in flavour and ingredients.

• Fresh herbs, such as cilantro, basil, thyme and basil, can elevate the taste of these bites, adding more variety to the taste.

• Swap the mozzarella for cheddar, asiago, gruyere or manchego. You can also swap the cream cheese with cottage cheese or ricotta cheese.

• For a richer experience in these bites, you can use two large eggs instead of egg whites if you have no dietary preferences.

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