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Cauliflower fritters

I don’t think I ate cauliflower much before starting my sugar free journey. Up until that point I associated cauliflower in a committed relationship with broccoli smothered in white sauce to hide the taste.

Since starting my low carb, sugar free journey my opinion of this humble veg has changed dramatically. I am amazed at the versatility and many ways in which it can be used; from soups to wraps and rice. There’s no end to cauliflower’s chameleon-like ability to transfer into magical dishes.

According to The World’s Healthiest Foods:

Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fibre, omega-3 fatty acids, manganese, phosphorus, and biotin. Additionally, it is a good source of vitamin B2, protein, vitamin B1, niacin, and magnesium.”


12 fritters


15 Minutes

Ready In

15 Minutes


  • Cauliflower - 1 small head
  • Almond flour - ¼ cup
  • Spring onions - 2
  • Large egg - 1
  • Fresh chopped parsley - 2 tablespoons
  • Grated Parmesan cheese - 4 tablespoons
  • Baking powder - ½ teaspoon
  • Fine grain sea salt - 1 teaspoon
  • Ground black pepper - ¼ teaspoon
  • Butter or coconut oil for cooking - 2 tablespoons


  1. Blitz the cauliflower in a food processor until it resembles cauliflower rice.
    Transfer cauliflower rice to a microwave-safe dish and microwave on high for 8 minutes, until cooked.
  2. Allow cauliflower to cool before placing in a tea towel and twist it to squeeze as much moisture as you can. Please DO NOT do this with steaming hot cauliflower!
  3. Transfer the cauliflower rice to a mixing bowl, add egg, spring onions, parsley, salt and pepper and mix well.
  4. Mix almond flour, baking powder and Parmesan in a separate bowl and add to the cauliflower. Stir until combined.
  5. Heat two tablespoons of butter or coconut oil in a large heavy frying pan over medium-high heat until shimmering.
  6. Drop spoonful’s of cauliflower mixture into the pan (only a few at a time), press them flat with the help of a spatula and cook until golden brown, about 3 minutes on each side.
  7. Drain briefly on paper towels to soak up any excess grease.
    Top with a dollop of Greek yogurt or sour cream and sprinkle with finely chopped scallions.