• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Low Carb Africa logo

menu icon
go to homepage
subscribe
search icon
Homepage link
  • About Me
  • Recipe Index
  • Free Keto Meal Plan
  • Helpful Resources
  • Shop Digital Products
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    • Fried Turkey Wings-IG-1
      Fried Turkey Wings
    • Keto Pumpkin pie on a plate
      Keto Pumpkin Pie
    • roast turkey garnished with herbs
      Keto Roasted Turkey (Thanksgiving Turkey)
    • Air Fryer Turkey Thighs-IG
      Air Fryer Turkey Thighs
    • Chicken crust pizza ready to eat
      Chicken Crust Pizza
    • Keto-Dinner-Rolls ready to eat
      Keto Dinner Rolls (Bread Rolls)
    • Keto Broccoli casserole ready to eat
      Keto Broccoli Casserole
    • Keto Pumpkin cookies on a Plate
      Keto Pumpkin Cookies
    • Keto-Pumpkin-Muffins ready to eat
      Keto Pumpkin Muffins
    • Mafe, senegalese peanut stew served with rice
      Mafe (Maafe) - Senegalese Peanut Stew
    • Kuku Paka IG
      Kuku Paka (Kenyan Chicken Curry)
    • Fried Brussels Sprouts With Bacon
      Fried Brussels Sprouts with Bacon
    Home » All Recipes

    Apr 23, 2018

    Cauliflower Fufu (Swallow)

    Published on Apr 23, 2018. Updated on Nov 4, 2022. By Tayo. This post may contain affiliate links. See Disclosure. 44 Comments

    Jump to Recipe
    Cauliflower Fufu (Swallow)

    Cauliflower Fufu (also known as a cauliflower swallow) is a healthy, low carb version of African fufu. Made with cauliflower and loaded with fiber, you wouldn't even know the difference!!

    Cauliflower fufu-Nigerian keto diet

    Fufu is a very popular and versatile West African dish eaten with a rich, thick soup and decorated with different types of meat (beef, goat, lamb, fish, you name it).

    One of the things that made me nervous about starting a low carb diet was that I would have to give up my traditional African rice and fufu dishes. That was until I discovered this amazing cauliflower substitute which tastes so good, I have successfully gotten a few friends and family members eating this with glowing reviews and amazing results.

    It has only 9 net carbs compared to 50 or even 100g in traditional fufu dishes. Imagine eating fufu and all your favorite African soups and not having any afternoon crashes while also losing weight?  Count me in!

    Cauliflower fufu-Nigerian keto diet 6

    For this recipe, you can use cauliflower or buy the frozen florets. I especially like the frozen florets because not only do they keep longer, it's just quicker and more convenient.

    If you use the whole head of cauliflower, cut it into smaller florets. If you already have the frozen florets, microwave for a few minutes, till a bit tender, or skip this step if you have a really powerful blender.

    I make mine two different ways; sometimes I add some palm oil to it for some variety and other times I just eat it as is. It's completely up to you which version you make.

    Cauliflower nutrition

    Cauliflower is very popular in the low carb/keto community and for good reason. It is highly versatile and used as a substitute for rice dishes, casseroles, soups, and even fufu.

    Cauliflower is also very nutrient-dense and contains anti-oxidants. Its high fiber quantity makes it perfect for fufu dishes, as it makes you feel full very quickly.

    How to prepare cauliflower fufu

    Chop the cauliflower into medium-sized pieces. If using frozen florets, thaw in the microwave for a few minutes.

    Blend in a blender with about 2 cups of water, and blend on high till the cauliflower is completely pureed. Pour into a cheesecloth or any semi-transparent cloth that will allow most of the water to pass through.

    Fold the cheesecloth over and squeeze to drain the water added during blending. You might have to squeeze more than once but it's okay if some water is still left in the cauliflower.

    When done is should look a bit like dough but will still be quite soft to the touch and will fall apart if you try to pick it up.

    Carefully pour it from the cheesecloth into a pan on medium heat and stir for a few minutes till it begins to thicken. Add the psyllium husk and stir with a wooden paddle.

    If you wish, add the palm oil and stir some more. This step is completely optional.

    As you stir, mold the fufu into a roundish shape and when the consistency is like a paste, you know you're done. You can refrigerate for an hour if you want a firmer consistency or just eat as is.

    I like to eat mine immediately cos I usually can't wait!

    This creates 2 servings depending on how much you want to eat. You can, of course, eat it all in one go, but I assure you, that will be very hard as this dish is loaded with fiber and you will be full about halfway through.

    Wrap in a plastic wrap and refrigerate. This will last 5 -7 days in the fridge.

    What can I eat cauliflower fufu with?

    Cauliflower fufu goes great with other African soups like:

    Egusi Soup

    Efo Riro (Nigerian Spinach Stew)

    Ogbono Soup

    Okro Soup

    Nigerian Cauliflower Fufu Swallow

    Other great low carb fufu alternatives include:

    Cabbage Fufu
    Coconut Fufu
    Eggplant Amala Fufu

    Cauliflower fufu-Nigerian keto diet 2

    📖 Recipe

    African Cauliflower Fufu swallow homepage

    Cauliflower Fufu (Swallow)

    This African low carb, keto cauliflower fufu (swallow) recipe goes perfectly well with egusi and all your favorite soups. Just 10 net carbs!
    3.91 from 85 votes
    Print Pin SaveSaved!
    Course: Main Course
    Cuisine: Nigerian
    Prep Time: 15 minutes minutes
    Cook Time: 10 minutes minutes
    Total Time: 25 minutes minutes
    Servings: 2
    Calories: 91kcal
    Author: Tayo Oredola
    Prevent your screen from going dark

    Ingredients

    • 1 head cauliflower medium, or 16oz frozen florets
    • 2 tablespoon psyllium husk
    • 1 tablespoon palm oil optional

    Instructions

    • Cut one head of cauliflower into florets and wash.
    • If using frozen cauliflower florets, microwave for a few minutes until tender.
    • Put in blender and add water.
    • Blend on high.
    • Pour in cheesecloth and drain.
    • Put in a pot on medium-low heat and stir.
    • Add your psyllium husk and stir some more.
    • If you want, add a tablespoon of palm oil and stir to your desired consistency.
    • Refrigerate for one hour to harden up a bit.
    • Serve with your soup of choice. Yum!

    Notes

    This recipe makes 2 servings with 9 net carbs per serving.
    • For best results, use a blender and not a food processor to blend the cauliflower to ensure it is completely pureed.
    • When you squeeze out the blended cauliflower with the cheesecloth, squeeze out as much as you can to prevent the cauliflower fufu from being too soft.
    • To preserve your cheesecloth, soak in a little dishwashing liquid for a few minutes, hand wash gently, and rinse thoroughly. Leave it out to dry and do not place in a dryer to prevent snags.

    Nutrition

    Serving: 2servings | Calories: 91kcal | Carbohydrates: 19g | Protein: 6g | Fat: 1g | Fiber: 10g | Sugar: 6g
    Subscribe To My Youtube Channel and watch me make a new recipe every week!
    Get weekly recipes straight to your inbox starting with a free 7-day keto meal plan
    Tried this Recipe? Let me know!tag @lowcarbafrica on Instagram and please leave a comment below

    More All Keto & Low Carb Recipes

    • Sega Wat -IG
      Sega Wat (Ethiopian Beef Stew)
    • Keto Strawberry Mousse IG
      Keto Strawberry Mousse
    • Keto chicken thigh IG
      Keto Chicken Thighs Recipe
    • Keto Egg Bites-IG-2
      Keto Egg Bites

    Reader Interactions

    Comments

    1. Nia says

      October 07, 2022 at 10:56 am

      Looks great! Can I ask if using frozen florets how much should be used for the recipe?

      Reply
      • Tayo says

        November 04, 2022 at 10:17 am

        You will need about 16oz frozen florets.

        Reply
    2. Sade says

      May 11, 2021 at 12:49 pm

      5 stars
      Great job Tayo. Just tried this (with ewedu and beef stew) and it was amazing. I’m truly amazed and was not expecting how well it worked. I love cauliflower naturally and have tried it in many different forms but not like this. Thank you for the share.

      Reply
      • Sade says

        May 11, 2021 at 12:51 pm

        PS. I used frozen cauliflower

        Reply
        • Tayo says

          May 11, 2021 at 6:02 pm

          I am so glad you enjoyed this, Sade! Cauliflower fufu is the one I make most often too.

          Reply
          • Bill says

            May 02, 2022 at 8:26 am

            This is the best day in my life because I have been wondering what I will use to eat my egusi and ogbonor soup all this while because I’m running away from high carbs thanks very much

    3. Taylor says

      March 14, 2021 at 11:59 pm

      When using fresh cauliflower did you cook it before blending it? I didn’t see it say you did in the instructions and it made my fufu just taste like raw cauliflower :/

      Reply
      • Tayo says

        March 16, 2021 at 1:26 am

        Hi Taylor, you don't cook the cauliflower before blending, but you cook it after blending and draining. You stir it on the stove for a few minutes till the water evaporates before adding the psyllium husk.

        Reply
    4. Ugo says

      March 08, 2021 at 12:02 pm

      5 stars
      Tayo you are a legend. God bless you for this recipe

      Reply
      • Tayo says

        March 09, 2021 at 9:53 am

        You're so welcome, Ugo!

        Reply
    5. MICHELLE APALOO says

      February 20, 2021 at 2:45 pm

      5 stars
      Omg! This is godsend. I already substitute rice for cauliflower, but fufu? The taste was delicious and no different to original fufu. Two thumbs up

      Reply
      • Tayo says

        February 20, 2021 at 10:43 pm

        I'm so glad you enjoyed this, Michelle!

        Reply
    6. Kisha says

      January 11, 2021 at 6:19 pm

      As I sit here eating Efo Riro with a spoon *which pains me to say* I CANNOT believe I have JUST discovered your website AND this amazing recipe! I have adopted a low carb lifestyle for over a year (over 40 lbs down! YAY) and I just opted to try to avoid fufu because of the amount of carbs, but thank God I found this recipe! Now I get to continue eating the African food I love and still maintain my weight!!!!! THANK YOU, THANK YOU, THANK YOU

      Reply
      • Tayo says

        January 14, 2021 at 3:13 am

        You are so welcome, Kisha! Congrats on your amazing weight loss and I hope you enjoy my recipes!

        Reply
    7. Olawunmi Shyllon says

      December 04, 2020 at 10:38 am

      Hi Tayo,

      Thank you for these great recipes, you are a blessing. I made the coconut fufu yesterday and I loved it. I want to try the cauliflower/cabbage fufu but would love to know if there is a way to manage the smell. Thank you!

      Reply
      • Tayo says

        December 04, 2020 at 3:02 pm

        I'm so glad you enjoyed the coconut fufu! I don't know of a way to reduce the smell of cauliflower or cabbage but I make several portions at a time, so I don't have to do it from scratch all the time. That's when you smell it the most - when it's been made. Hope this helps!

        Reply
        • Olawunmi Shyllon says

          December 07, 2020 at 3:18 pm

          Thank you Tayo! that is very helpful

          Reply
          • Tayo says

            December 08, 2020 at 10:52 am

            You're welcome, Olawunmi. Thanks for stopping by!

    « Older Comments

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I'm Tayo!

    low carb africa

    Welcome to Low Carb Africa, the home of Keto & Low Carb African-inspired recipes. I specialize in creating mouthwatering recipes with rich, bold, and spicy flavors. Get ready to lose weight, look amazing and be in your best health ever!

    More about me →

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube

    Keto Fall Recipes

    • instant pot pumkin chicken curry
      Pumpkin Chicken Curry
    • keto mushroom soup with extra mushrooms on top
      Keto Mushroom Soup
    • spicy cabbage soup ready to eat
      Spicy Cabbage Soup
    • doro wat spicy Ethiopian chicken stew ready to serve
      Doro Wat (Spicy Ethiopian Chicken Stew)

    Reader Favorites

    • featured image for keto shrimp curry recipe
      Keto Shrimp Coconut Curry
    • air fryer frozen okra on a plate
      Air Fryer Frozen Okra
    • pouring syrup on keto pancakes
      Keto Pancakes Recipe
    • air fryer chicken gizzard on a white plate.
      Air Fryer Chicken Gizzards

    Popular African Recipes

    • asun meat peppered goat meat ready to eat
      Asun Recipe (Peppered Goat Meat)
    • okro soup featured image
      Okro Soup (African Okra Soup)
    • Nigerian egusi soup in a white bowl
      Egusi Soup
    • close up shot of African chicken stew
      Nigerian Chicken Stew
    • Nigerian ogbono soup ready to eat
      Ogbono Soup (Draw Soup)
    • Efo riro featured image
      Efo Riro - Nigerian Spinach Stew

    Hi, I'm Tayo!

    low carb africa

    Welcome to Low Carb Africa, the home of Keto & Low Carb African-inspired recipes. I specialize in creating mouthwatering recipes with rich, bold, and spicy flavors. Get ready to lose weight, look amazing and be in your best health ever!

    More about me →

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube

    Keto Fall Recipes

    • instant pot pumkin chicken curry
      Pumpkin Chicken Curry
    • keto mushroom soup with extra mushrooms on top
      Keto Mushroom Soup
    • spicy cabbage soup ready to eat
      Spicy Cabbage Soup
    • doro wat spicy Ethiopian chicken stew ready to serve
      Doro Wat (Spicy Ethiopian Chicken Stew)

    Reader Favorites

    • featured image for keto shrimp curry recipe
      Keto Shrimp Coconut Curry
    • air fryer frozen okra on a plate
      Air Fryer Frozen Okra
    • pouring syrup on keto pancakes
      Keto Pancakes Recipe
    • air fryer chicken gizzard on a white plate.
      Air Fryer Chicken Gizzards

    Popular African Recipes

    • asun meat peppered goat meat ready to eat
      Asun Recipe (Peppered Goat Meat)
    • okro soup featured image
      Okro Soup (African Okra Soup)
    • Nigerian egusi soup in a white bowl
      Egusi Soup
    • close up shot of African chicken stew
      Nigerian Chicken Stew
    • Nigerian ogbono soup ready to eat
      Ogbono Soup (Draw Soup)
    • Efo riro featured image
      Efo Riro - Nigerian Spinach Stew

    Footer

    FEATURED ON:
    low carb africa featured banner

    Footer

    ↑ back to top

    Browse

    • Recipe Index
    • Shop Digital Products
    • Amazon Store

    Resources

    • Free 7-day keto meal plan
    • African Spices & Seasonings
    • How To Be Successful on Keto
    • What is Fufu?

    Information

    • About Me
    • Contact
    • Privacy Policy
    • Disclosure Policy
    • Accessibility Policy

    COPYRIGHT © 2022. Low Carb Africa, LLC. All Rights Reserved.

    Low Carb Africa is a participant in the Amazon Services LLC Associates Program. As an Amazon Associate, I earn from qualifying purchases.