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Cauliflower Arepas

By February 16, 2017November 11th, 2023Bread, Main Dish, Nut Free

Cauliflower Arepas

Cauliflower Arepas

Have you ever had an arepa? If not, you are in for a real treat! Arepas are a common staple of Colombia and Venezuela. It is often served with fillings such as cheese, avocado, or split to make sandwiches. I love scrabbled eggs, my tailgate chili recipe and salsa in mine!

These cauliflower arepas are not only super easy but they taste amazing leftover! I suggest making a double or triple batch of these low carb arepas and storing them in the fridge for easy sandwiches!

So my question is for you… what are you going to fill your cauliflower arepas with?

Cauliflower Arepas

Maria Emmerich
Prep Time 4 minutes
Cook Time 10 minutes
Total Time 14 minutes
Course Nut Free, Side Dish, Vegetarian
Cuisine American
Servings 2
Calories 430.5


  • 1 1/2 cup grated cauliflower
  • 1 large egg
  • 1 cup freshly shredded Parmesan or other cheese


  • Preheat oven to 425 degrees F. In a food processor, blend cauliflower, egg and cheese.
  • Form into 5 discs about 1/2 inch thick and 2 1/2 inches in diameter.
  • Place on a greased cookie sheet and bake for 10 to 12 minutes, or until the edges are brown. If they flatten a little, just form with your hands while they are still warm. Before the cheese hardens, they are very flexible.
  • Remove from oven and allow to cool.
  • Just before serving, slice discs in 1/2. Add desired fillings.
  • Fry on a greased cast iron skillet until golden brown.


Calories: 430.5 | Fat: 24.4g | Protein: 39.1g | Carbohydrates: 14.4g | Fiber: 5.8g | P:E Ratio: 1.2


Keto-adapted.com member testimony: “Hi Maria! I just want to thank you for always holding your weekly group support meetings (even on New Years Day!). I usually don’t comment much during the meetings, but I suck up the time I get with you and it really helps me stay on the keto track! And I am proud to say this is the first holiday season ever that I did not GAIN weight! 

Happy New Year from Kelly!”

Join me every Sunday for our Weekly Keto Meetings at keto-adapted.com!

Cauliflower Arepas

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


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