Cauliflower Rolls with Chicken

Keto mashed Cauliflower Rolls with Chicken is a delicious and satisfying recipe that keeps carb content low. These rolls include creamy mashed cauliflower, juicy shredded chicken, and only a small amount of cheese to keep everything together. The consistency of this snack is soft but scoops easily, with a slightly spicy taste that pairs well with sauces or sides.  Keto mashed Cauliflower Rolls with Chicken also bake fast. This recipe is ideal for earlier meal preparation. Easy to prepare on weekdays and dinners.  They keep very well, warm well, and provide a healthy, low-protein alternative on regular filled rolls.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

• Course: Snack/main dish
• Diet: Ketogenic
• Prep time: 15 minutes
• Cuisine: American
• Cook time: Almost half an hour
• Servings: 1 roll
• Cooking mode: Baking
• Total servings: 10 to 12 rolls
• Difficulty level: Easy
• Total time: About 40 minutes

TOOLS:

• Measuring spoons and cups
• Baking parchment paper
• Blender or food processor
• Scoop or spoon
• Baking tray
• Grater
• Bowls

INGREDIENTS:

FOR THE CHICKEN FILLING:

• Paprika 1/2 tsp
• Mayo 2 tbsp
• Pepper and salt to taste
• Shredded chicken cooked 1 cup
• Onion powder 1/2 tsp
• Cream cheese 1/2 cup

FOR THE CAULIFLOWER MASH BASE:

• One big egg
• Pepper 1/4 tsp
• Garlic powder 1/2 tsp
• Grated Parmesan 1/4 cup
• salt 1/2 tsp
• Cooked cauliflower florets 3 cups
• Butter 1 tbsp
• Shredded mozzarella 1 cup

INGREDIENT DIRECTIONS:

PARMESAN:

• Adds spiciness and makes the texture harder. Asiago and Romano can be used as alternatives.

BUTTER:

• Provides a better texture and high richness. As a non-dairy replacement, coconut oil works perfectly.

CAULIFLOWER:

• We use cauliflower instead of potatoes, keeping carb content low. We can use broccoli as well, but it provides a grainy texture.

MAYO:

• For a more tangy flavor, use sour cream, which includes a creamy texture and moisture.

SHREDDED CHICKEN:

• Shredded chicken provides filling calories and weight.  Ground chicken or remaining rotisserie chicken both work perfectly.

CREAM CHEESE:

• A non-dairy keto cream cheese version can be used. Makes the filling creamy.

EGG:

• Helps to keep the mash together when baking.  A flax egg works, but the rolls get softer.

MOZZARELLA:

• Provides the roll structure and helps to combine the mash. You can use cheddar for a stronger flavor, but the rolls will brown more quickly.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTIONS:

1. Heat the empty oven to 375°F.
2. Spread baking parchment on a tray.
3. Mix the cooked cauliflower till soft.
4. Strain well if it’s watery.
5. Stir the cauliflower with salt, Parmesan, pepper, egg, garlic powder, mozzarella, and butter.
6. Blend the mayo, onion powder, shredded chicken, paprika, cream cheese, and spices in another bowl.
7. Place two tbsp of the cauliflower batter over the baking sheet press it gently.
8. Include a scoop of the chicken filling in the middle.
9. Garnish it with extra cauliflower batter and turn its shape into a roll.
10. Do it again till all rolls are made.
11. Store it in the oven for half an hour till the surface is lightly browned.
12. Before serving, leave it for a while to cool.

TIPS:

• To prevent the rolls from getting moist, strain the smashed cauliflower carefully.
• Cool the batter for ten minutes if its shape looks smooth.
• Serve with garlic butter or unsweetened ranch for dips.
• Include herbs like chives or parsley for more taste.

STORAGE INFORMATION:

FREEZING:

• Put it on a sheet first, then store it in a closed bag. They remain fresh for 40-60 days. Refrigerate it and heat it again before serving.

REFRIGERATION:

• Place the rolls in a closed container for 3-4 days. Heat it again in the air fryer or in the microwave to keep them firm.

FAQs:

Why do my rolls look too soft?

• Because we may not have drained the cauliflower properly. Next time, squeeze out any extra liquid.

Can I cook them in an air fryer?

• Sure, you can cook at 360 degrees Fahrenheit for twelve to fourteen minutes.

May I use canned chicken?

• Yes, just strain it perfectly so the filling doesn’t become moister.

Could I include vegetables in the mixture?

• Nicely chopped green onions or spinach work perfectly.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL FACTS / SERVING:

No.of calories: 150 kcal

Fiber: 2 g

Sugar: 1 g

Proteins: 12 g

Sodium: 240 mg

Fats: 10 g

Net carbs: 3 g

Servings: 1 roll

Carbs in total: 5 g