0 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
10 mins
Total Time
30 mins
Servings: 4
Calories: 117 kcal
Cuisine:
Italian
Ingredients
- 300 g cauliflower florets steamed
- 1 egg white
- 1 garlic clove finely minced
- a bunch of fresh parsley and basil leaves chopped
- ½ cup panko breadcrumbs
- ½ cup Parmesan Cheese optional
- sea salt and pepper to taste
- all purpose flour for dusting
- extra-virgin olive oil for spraying or frying
To serve:
- Lemon wedges optional
- 1 cup marinara sauce optional
Instructions
- Preheat oven to 200°C/395°F.
- In a large bowl or food processor, mix together panko, fresh parsley/basil, minced garlic and Parmesan if using. Season with salt and pepper.
- 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.
- Form small patties with your hands and lightly dust with flour.
- Spray with olive oil on both sides and place on a baking sheet lined with parchment paper.
- Bake in the oven for 10 min of each side, or until crispy and golden-brown.
- Serve the fritters piping hot, and enjoy plain, or with a squeeze of lemon on top and optional marinara sauce on the side.
Cup of Yum
Nutrition Information
Calories
117kcal
(6%)
Carbohydrates
13g
(4%)
Protein
9g
(18%)
Fat
4g
(6%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
0.3g
Monounsaturated Fat
1g
Cholesterol
9mg
(3%)
Sodium
581mg
(24%)
Potassium
448mg
(13%)
Fiber
3g
(12%)
Sugar
4g
(8%)
Vitamin A
363IU
(7%)
Vitamin C
41mg
(46%)
Calcium
189mg
(19%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
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.