Crispy Baked Cauliflower Fritters
These crispy Baked Cauliflower Fritters are made with Parmesan and garlic, and baked until golden. No deep fryer needed. Ready in 30 minutes!
Serving: 4
Calories: 117kcal
Ingredients
- 300 g cauliflower florets, 10½ oz / about 3 cups
- 1 large egg white
- 1 garlic clove, finely minced
- 10 g fresh parsley and basil leaves, chopped, ¼ cup
- 30 g panko breadcrumbs, plus extra if needed, ½ cup
- 50 g finely grated Parmesan cheese, optional, ½ cup
- sea salt and black pepper, to taste
- 15 g 2 tablespoons all-purpose flour, for dusting
- extra-virgin olive oil, for spraying or frying
Instructions
- Preheat the oven to 200°C/400°F and line a baking sheet with parchment paper.
- Steam the cauliflower florets for 8-10 minutes, until fork-tender. Spread them on a clean kitchen towel for a few minutes, then pat dry.
- In a large bowl or food processor, mix the panko, parsley, basil, garlic and Parmesan, if using. Season with salt and pepper.
- Add the cauliflower and egg white and mix until you have a thick mixture that holds its shape. Add more panko if it's too wet, or a little more egg white if it's too dry. Taste and adjust the seasoning.
- Form small patties with your hands, about 1 cm (½ inch) thick, and lightly dust them with flour.
- Place the fritters on the baking sheet and spray both sides with olive oil.
- Bake for 10 minutes, flip, then bake for another 10 minutes, until crispy and golden-brown.
- Serve piping hot, plain or with a squeeze of lemon and marinara sauce on the side.
Notes
Air fryer: 190°C/375°F for 10-12 minutes, flipping halfway.
Pan-fried: fry in a little olive oil in small batches, 3-4 minutes per side. No need to spray with oil.
Dairy-free: skip the Parmesan and add extra panko and herbs.
To freeze: bake first, cool, and freeze for up to 1 month.
Reheat from frozen at 200°C/400°F for 10-15 minutes.
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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
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.