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3.68 from 70 votes

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!
Prep Time15 mins
Cook Time10 mins
Total Time25 mins
Course: Main Course
Cuisine: Nigerian
Keyword: african keto diet, cauliflower fufu, cauliflower swallow, nigerian keto diet
Servings: 2
Calories: 169kcal



  • 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!


This recipe makes 2 servings with 10g 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.


Serving: 2servings | Calories: 169kcal | Carbohydrates: 23g | Protein: 5g | Fat: 7g | Sodium: 86mg | Potassium: 859mg | Fiber: 13g | Sugar: 5g | Vitamin C: 138.6mg | Calcium: 93mg | Iron: 1.4mg