The raw cauliflower meatballs are an easy and quick second course to prepare, healthy and really tasty. The peculiarity of this recipe lies precisely in the raw cauliflower: instead of steaming it or boiling it beforehand, we blend it directly in the mixer until it is reduced to very thin crumbs, very similar to couscous.
This step makes the preparation very quick and allows you to obtain light, digestible, and flavorful meatballs, perfect for winter lunches and dinners. Excellent as a vegetarian main course, they are also ideal as finger food or appetizer, perhaps accompanied by a sauce of your choice: from the classic mayonnaise (even in the versions with avocado or carrots), to yogurt sauce, up to a delicious cheese fondue like the one we prepared with fontina, milk, and turmeric.
Also discover:
- Difficulty: Very Easy
- Cost: Very Economical
- Preparation time: 15 Minutes
- Portions: 4 People
- Cooking methods: Oven, Air Frying
- Cuisine: Italian
- Seasonality: Autumn, Winter
Ingredients for Raw Cauliflower Meatballs in Oven or Air Fryer
- 1.1 lbs cauliflower
- 1 egg
- 1 cup breadcrumbs
- 3.5 oz mozzarella (grated or grated parmesan)
- marjoram
- turmeric powder
- extra virgin olive oil
- salt
- pepper
Tools for Raw Cauliflower Meatballs in Oven or Air Fryer
- Food Processor
- Bowl
- Baking Tray
- Parchment Paper
- Oven
How to Prepare Raw Cauliflower Meatballs in Oven or Air Fryer
Start preparing the raw cauliflower meatballs by cleaning the cauliflower: remove the outer leaves and central stem, then divide it into florets.
Place the florets in the mixer and blend until you have a very fine mixture, similar in texture to couscous.
Transfer the chopped cauliflower to a large bowl and add the egg, grated mozzarella (or parmesan), turmeric, fresh marjoram, salt, and pepper. Mix well and gradually add the breadcrumbs until you get a compact and workable mixture.
Form meatballs of the same size and place them on a baking tray lined with parchment paper. Drizzle with a little extra virgin olive oil.
Bake in a preheated static oven at 356°F for about 30 minutes, turning them halfway through cooking to brown evenly.
Alternatively, you can cook them in an air fryer at 356°F for 15–20 minutes, also turning them halfway through cooking.
Once ready, remove from the oven and serve hot with your favorite sauce. We enjoyed them with a fontina and turmeric fondue.
Storage
The raw cauliflower meatballs can be stored in the refrigerator for 2 days in an airtight container. Before serving, you can reheat them in the oven or air fryer for a few minutes.
You can also freeze them raw: form the meatballs, place them on a tray, and freeze. Once solid, transfer to freezer bags and cook directly from frozen.
Tips
If the mixture is too wet, add a little more breadcrumbs.
For a dairy-free version, you can replace the cheese with nutritional yeast flakes.
You can also flavor the mixture with nutmeg or sweet paprika.
Variations
Without Eggs: replace the egg with 1 tablespoon of ground flaxseeds + 3 tablespoons of water.
Vegan: remove egg and cheese and add mashed boiled potatoes or blended chickpeas.
Spiced: add curry or cumin for a stronger flavor.
FAQ
Can I use frozen cauliflower?
Better not: it releases too much water. If you use it, let it defrost and squeeze it very well.
Can I fry them?
Yes, you can fry them in hot oil until golden, but they will be less light.
What sauce pairs best?
They are great with mayonnaise, yogurt sauce, hummus, or a cheese fondue.
