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Baked Cauliflower Fritters
4.8 from 33 votes

Baked Cauliflower Fritters

Ditch the deep-fryer in favour of these healthier and easy-to-make crispy patties – These light Baked Cauliflower Fritters are a delicious vegetarian and dairy-free dinner option and are ready in less than 30 min!

Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings: 4
Calories: 117 kcal
Cuisine: Italian

Ingredients

  • 300 g cauliflower steamed, florets
  • 1 egg white
  • 1 garlic finely minced, clove
  • parsley chopped, fresh, a bunch
  • basil chopped, fresh, a bunch
  • ½ cup panko breadcrumbs
  • ½ cup Parmesan Cheese optional
  • salt to taste, sea salt
  • black pepper to taste, sea salt
  • all-purpose flour for dusting
  • extra-virgin olive oil for spraying or frying
To serve:
  • lemon optional, wedges
  • 1 cup marinara sauce optional

Instructions

    Cup of Yum
  1. Preheat oven to 200°C/395°F.
  2. In a large bowl or food processor, mix together panko, fresh parsley/basil, minced garlic and Parmesan if using. Season with salt and pepper.
  3. Fold in the tender cauliflower florets and egg white and mix all the ingredients until you have a dense mixture. Add in more panko if too wet, or an extra egg if too dry. Adjust seasoning.
  4. Form small patties with your hands and lightly dust with flour.
  5. Spray with olive oil on both sides and place on a baking sheet lined with parchment paper.
  6. Bake in the oven for 10 min of each side, or until crispy and golden-brown.
  7. Serve the fritters piping hot, and enjoy plain, or with a squeeze of lemon on top and optional marinara sauce on the side.

Nutrition Information

Calories 117kcal (6%) Carbohydrates 13g (4%) Protein 9g (18%) Fat 4g (6%) Saturated Fat 2g (10%) Polyunsaturated Fat 0.3g (2%) Monounsaturated Fat 1g (5%) Cholesterol 9mg (3%) Sodium 581mg (24%) Potassium 448mg (10%) Fiber 3g (12%) Sugar 4g (8%) Vitamin A 363IU (7%) Vitamin C 41mg (46%) Calcium 189mg (19%) Iron 1mg (6%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 117

% Daily Value*

Calories 117kcal 6%
Carbohydrates 13g 4%
Protein 9g 18%
Fat 4g 6%
Saturated Fat 2g 10%
Polyunsaturated Fat 0.3g 2%
Monounsaturated Fat 1g 5%
Cholesterol 9mg 3%
Sodium 581mg 24%
Potassium 448mg 10%
Fiber 3g 12%
Sugar 4g 8%
Vitamin A 363IU 7%
Vitamin C 41mg 46%
Calcium 189mg 19%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.