Cauliflower Fritters

11 25 183
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 8
Cauliflower Fritters
Health Highlights


1/2 tsp Black pepper (or to tase)
6 cup Cauliflower (roughly chopped)
2 jumbo Egg (beaten)
3 clove(s) Garlic (crushed)
4 tsp Olive Oil, Extra Virgin
1/2 cup Parsley, fresh (finely chopped)
1/2 tbsp grated Pecorino cheese
1/2 cup grated Pecorino cheese
1/2 tsp Salt (or to taste)
1/3 cup Water (hot)
1 cup Wheat flour, whole wheat


In a saucepan, steam the cauliflower in 2 1/2 cups water over medium heat until tender, about 5 to 6 minutes. Drain and quickly rinse under cold water to stop it from cooking.

Chop the cauliflower into smaller pieces with a knife once steamed and measure to make 5 cups. Set aside the rest for another use.

In a large bowl, combine the steamed cauliflower, flour, garlic, eggs, grated cheese, parsley, 3/4 teaspoon kosher salt and pepper. Add water so that batter becomes slightly more dense than pancake batter.

Heat a 12-inch nonstick skillet over medium-low heat, add 1 teaspoon of oil coating bottom of the pan. Use a 1/4 cup measuring cup to form fritters. You can fit 4 fritters at a time, flattening them slightly with the back of the measuring cup. Cook until golden brown, about 2 1/2 to 3 minutes on each side. Repeat with the remaining oil and batter 3 more times.

Nutrition Facts

Per Portion

Calories 183
Calories from fat 82
Calories from saturated fat 31
Total Fat 9.1 g
Saturated Fat 3.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 3.6 g
Cholesterol 84 mg
Sodium 395 mg
Potassium 331 mg
Total Carbohydrate 15.4 g
Dietary Fiber 3.0 g
Sugars 1.9 g
Protein 11.2 g

Dietary servings

Per Portion

Grain 0.7
Meat Alternative 0.2
Milk Alternative 0.3
Vegetables 1.5

Energy sources


Meal Type(s)