Baked Cauliflower Fritters
Servings: 4
Calories: 117kcal
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!
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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.
Nutrition
Calories: 117kcal | Carbohydrates: 13g | Protein: 9g | Fat: 4g | Saturated Fat: 2g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Cholesterol: 9mg | Sodium: 581mg | Potassium: 448mg | Fiber: 3g | Sugar: 4g | Vitamin A: 363IU | Vitamin C: 41mg | Calcium: 189mg | Iron: 1mg