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Cauliflower Crust Hors d’oeuvres

These Cauliflower Crust bites were the perfect combination of healthy and tasty!

cauliflower crust hor-doeuvres

“Hors d’oeuvres”

   When I was a wee little one and I was presented with a platter of what was referred to as “Hors d’oeuvres”,  I always assumed the food on the platter was some form of “horses ovaries”! Now, at that point of my life (we are talking around the age of 5 or 6) , I wasn’t quite sure what “ovaries” were, but I figured it was some sort of organ – in a horse!


   In my mind, “horses ovaries” were the most versatile animal organ ever (and I was fed a lot of animal organs: curries and stir fries made with liver, kidney, heart, and brain were not unusual back then)! But these “horses ovaries” could be combined with cheese, with mangoes, with other meats, eggs, served on crackers and cucumbers and pineapples…the sky was the limit as to their pairings!

purple cauliflower cooked

   Fast forward to today, I cannot bring myself to try any animal organ let alone “horses ovaries”! These days, my “Hors d’oeuvres” rarely involve meat or organs of any sort and are along the lines of these Cauliflower Crust Pizzettes! These little “Hors d’oeuvres” are super colorful and just plain fun to eat!


   Most cauliflower crusts that I Googled had a large quantity of cheese in them; so, as I cannot seem to handle my cheese – at least in large quantities, I decided to come up with a cauliflower crust that was cheeseless but yet tasty and held its form and consistency. So after much experimentation and soggy and burnt batches, these crusts were finally born!


   I used some of the same purple cauliflower that I used to make these pancakes with (couldn’t resist their gorgeous color), combined with coconut oil and coconut flour and flax and spices.


   Topped them with sesame seeds, tomatoes, green pepper and a small sprinkling of cheese – these bites were the perfect combination of healthy and tasty!

Cauliflower Crust Hors d’oeuvres”

Cauliflower Crust Hors d’oeuvres

Yield: 9 appetizers
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

These Cauliflower Crust bites were the perfect combination of healthy and tasty!



  • 1 cup ground, see instructions below, cooked and drained purple cauliflower
  • dash salt and pepper
  • 1 clove garlic chopped
  • 1 heaped tablespoon flax seed meal
  • 1 teaspoon baking powder
  • 2 tablespoons coconut flour
  • 1 tablespoon coconut oil melted


  • Chopped up - 1/2 tomato, 1/2 green pepper, 1 teaspoon sesame seeds and cheese


  1. Preheat oven to 400 degrees
  2. Grind the cauliflower to "rice" consistency, then microwave for 7 minutes.
  3. Using paper towels, drain/squeeze the cauliflower -getting all the water out.
  4. Add a dash of salt and pepper to the cauliflower
  5. Then add the baking powder, garlic, flax, coconut oil, and coconut flour
  6. Chill for 5 mins in the freezer, then take out and shape into circles or cut into squares/rectangles
  7. Bake for 15 minutes
  8. Take out and sprinkle with sesame seeds, top with tomato, green pepper and cheese and bake for another 10 minutes before smooshing into your face! 🙂
Nutrition Information
Yield 9 Serving Size 1
Amount Per Serving Calories 47Total Fat 3gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 1gCholesterol 3mgSodium 95mgCarbohydrates 3gFiber 1gSugar 1gProtein 2g

Did you make this recipe?

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Monday 28th of April 2014

I can't believe the colour of those things - that's crazy pretty. I have a pretty strong dislike for cauliflower (unless it's raw or pickled), but I'd love to try these if for the colour alone!


Monday 28th of April 2014

I don't think I have ever, ever tried pickled cauliflower!


Saturday 26th of April 2014

So clever, Shashi! Huge cauliflower fan here and I love these appetizers. Gotta try these. Hopefully we'll meet someday in person at a AFBS function. Hope you're having a great weekend!


Saturday 26th of April 2014

Wow I love this, thanks for sharing!

Mike @TheIronYou

Thursday 24th of April 2014

Wow Shashi, that looks super duper awesome! I need to give your cauli crust a-go asap, but first I need to buy me some purple cauliflower.

Curry and Comfort

Thursday 24th of April 2014

Eating low carb..I can totally enjoy these bites. :) YUM!