Low-Calorie, Low-Carb Crispy Cauliflower Fritters

 

 

Looking to add more vegetables to your dinner table? Need to bring an appetizer to your next gathering? These cauliflower fritters are simple to make and can be prepped ahead. Serve with a sriracha mayo or sweet chili sauce to make these fritters extra special.

Ingredients

• 1 medium head of cauliflower, cut into florets
• 1/3 cup unbleached all-purpose flour
• 1/4 cup corn meal
• 2 Tbl nutritional yeast
• 1/4 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp chili powder
• 1 tsp smoked paprika (can be omitted)
• 2 tsp dried parsley (or 2 Tbl chopped fresh parsley)
• 1 tsp salt
• 1 tsp canola oil
• 2 Tbl ground flax meal
• 6 Tbl water

Instructions

Mix together ground flax meal and water. Set aside or refrigerate.

Chop cauliflower into florets. Steam or simmer in water for 10-15 minutes until soft. Drain in a colander. Mash using a potato masher or a heavy spoon. Don’t mash until smooth, because you want some cauliflower chunks. (This step can be done ahead. Store your steamed and mashed cauliflower in an airtight container in the refrigerator).

Whisk together all dry ingredients and mix in with cauliflower. Mix in soaked flax meal. Heat skillet and add oil. Divide cauliflower mix into 16 equal portions. About 1/2 cup each. Spoon out onto heated skillet and shape using a spoon or spatula. Flatten to about 1/2″ or the thickness of a pancake.

Cook on each side for 3-5 minutes. Each side should be browned.

Nutrient information provided using Lose It! App

Crispy Cauliflower Fritters (nutrient information includes oil)

Servings 16 | 34 Calories per Serving

5 g carbohydrate; 1 g protein; 0 mg cholesterol; 0.8 g fat; 1.2 g fiber; 110.4 mg sodium

Pro Tips

Refrigerating the cooked and mashed cauliflower saves time and it makes an even crispier fritter. Steaming the cauliflower is the best method, because it adds the least amount of water. However, if you simmer your cauliflower make sure to drain well and press into colander with a spoon to remove as much liquid as possible.

The smaller you make the fritters the crisper they will be. If you make them too large or too thick they will have a soft center. They are still good that way, but not quite the crisp fritter you might desire.

These are best enjoyed right out of the pan. Microwaving them as leftovers softens them up and can make them crumbly. If you do reheat do so in a nonstick pan without oil.

Nutritional yeast can be replaced with a similar amount of shredded cheese. However, that will change the nutrient amounts in the original recipe.

Fresh chives are a wonderful addition to this recipe. Add them along with the soaked ground flax meal.

Makes a great addition to a salad or grain bowl.