Cauliflower Fritters

Update: A few people reported to having a hard time getting these Cauliflower Fritters to stay together, so I came up with a “New and Improved” version! I strongly recommend you check it out!

Cauliflower Fritters | by Sonia! The Healthy Foodie

Sometimes, having close to nothing in the fridge gives birth to the most extraordinary dishes.

It certainly was the case for these delicious little fritters.

You see, I always like to keep my fridge more on the empty side… That way, I get to see exactly what’s in it as soon as I open the door.

That way, I run a lesser risk of forgetting something that’s completely in the back, or under a pile of something else.

That way, it’s much easier for me to plan my meals efficiently, for I can see exactly what’s left in the fridge when I put together my grocery shopping list.

And when it gets to the point when there’s close to nothing left in it, well, once in a while, I like to stretch it for a few days and not hit the grocery store, just to see if I couldn’t find a way to use up every last bit that’s still in there… well, except for that jar of pickles, the bottle of soy sauce, and that carton of milk… you know! 😉

I mostly try and use up all the perishables, the produce that I bought in excess because it was on sale and I got carried away, or because I didn’t necessarily need the whole thing in a particular recipe.

Well, had it not been for that “strange” habit of mine, these fritters might have never come to life, because you see, I created them on precisely such an occasion. Trust me, there wasn’t much left in the fridge that night. There, all alone on a shelf, sat half a cauliflower that was begging to be eaten. He told me that he was getting way lonely in there. The eggs and yogurt didn’t want to play with him…

How he went from cute little florets to delicious little patties, though, is a mystery to me. It’s my brain did it, really. It wasn’t even my idea. I just handed it the reins and let it go at it.

I have to say that he did a hell of a job! I think I liked these fritters even better than I did the zucchini version, and that is not something to be taken lightly.

Cauliflower Fritters | by Sonia! The Healthy Foodie

Just as with that other version, though, you are looking at a super quick and versatile light meal that’s super low in carbs, but that will fools your brain into believing that it’s actually feeding on delicious grains, which is just perfect for me now!

These make for an awesome lunch too, for they are highly portable and you can eat them warm or cold. They reheat beautifully in the microwave: just pop them in there for a few seconds, mabye a minute, and voilà! You’re all set.

Hey, you could even eat them with your fingers if you wanted to.

Just make sure no one is watching! 😉

Cauliflower Fritters

Yield: Makes 8 fritters

NF is based on 1 fritter

Cauliflower Fritters


  • Half a large head cauliflower
  • 1 carrot, grated
  • 2 whole eggs
  • ¼ cup flaxseed meal
  • ¼ cup raw, unsalted sunflower seeds
  • ¼ cup hazelnuts, finely chopped
  • ¼ cup fresh parsley, finely chopped
  • 1 tsp lime juice
  • ½ tsp salt
  • 1 tbsp poppy seeds
  • ¼ tsp black pepper
  • 1 tsp fresh thyme
  • ½ tsp ground cinnamon
  • ¼ tsp smoked paprika
  • pinch cayenne pepper


  1. Cut cauliflower into little florets and add to the bowl of your food processor. Process on pulse until cauliflower has texture of large grains of cracked wheat. Transfer to a large mixing bowl.
  2. Add the rest of the ingredients and mix until well combined.
  3. Heat a splash of olive oil in a frying pan and carefully drop about ¼ of a cup of mixture for each fritter.
  4. Cook three or four fritters at a time for 2 – 3 minutes on each side, until golden brown, then keep warm while you cook the remaining fritters.
  5. Serve warm (I like them cold also) with a few fresh vegetables or a nice green salad.


Gluten Free - Grain Free - Vegetarian - Paleo Friendly - Low Fat - Low Carb

Cauliflower Fritters | by Sonia! The Healthy Foodie

Cauliflower Fritters | by Sonia! The Healthy Foodie

Cauliflower Fritters | by Sonia! The Healthy Foodie

Cauliflower Fritters | by Sonia! The Healthy Foodie


  1. Holly says

    Sonia, those look delicious! I bought a cauliflower today specifically to make your tabbouleh, but the market I went to didn’t have sumac or za’atar. I wanted to make these fritters instead but I’m out of limes, hazelnuts, and poppy seeds….Do you think they would be just as good using a Meyer lemon, a different nut, and omitting the poppy seeds altogether? By the way, the third to the last photo is so great that it could be in a magazine. You must be having a great time with your new camera.

    • says

      Awww, thank you so much! These pictures were taken with the old camera, however. I have yet to post some of the newer stuff… You might get to see some of that today! 😉

      And of course, you could make substitutions, it would not be a problem at all! Meyer lemon sounds good, I think I would use almonds, and if you have, sesame seeds to replace poppy, or chia, why not? This is the kind of recipe that you can definitely play with to suit your own tastes or needs!

      Oh, and by the way, if you can’t find sumac or zaatar, they are not absolutely necessary for the tabouleh. They just make it better, but you can use lime or lemon zest instead of sumac (loads of it) and a mixture of dried thyme, oregano, garlic and sesame seeds instead of za’atar. Should work pretty good! 😉

  2. says

    Sonia, I am so making these for my lunch. Your grain-free Tabbouleh with cauliflower was a true cauliflower revelation to me. Had it pulsed to grain size in all sorts of things salads ever since. Thanks for sharing. Just love your recipes and your ideas.

  3. Monika says

    Can I have silly question? Is flaxseed meal same as milled / ground flaxseed? There is no such thing as flaxseed meal or almond meal for that matter here in Ireland. Thanks!

    • says

      There is no such thing as a silly question Monika! 😉 Yes, they are the same. With most nuts and seeds, the terms meal and flour are used equally often. They are one and the same, though: finely ground nuts or seeds. You can, in fact, very easily make your own at home if you can’t find them in store. Just grind the nuts or seeds in a food processor or coffee grinder! :) Just make sure not to turn your nuts into butter, though!

  4. Fahreen says

    OMG Sonia! I just made these and they are simply DIVINE! I did sub pine nuts for the sunflower seeds and had no poppy seeds on hand so omitted them altogether. And I added a small pinch of ground cumin and made them a bit spicier. And oh, also added a small handful of finely chopped spinach. Oh dear, I could have sat there and eaten the whole stack! I put a small dollop of hummus on each fritter and had them with a simple avocado and cherry tomato salad with a drizzle of balsamic glaze. Hmmm … simply LOVE your creativity! Thank you! :)

  5. says

    Awesome! I’ll be trying these! I have to admit anything in fritter or little patty form always sucks me in and it seems to be perfect kid food too, if they’re made small enough to pick up with little hands :) Love the nuts in there!

  6. says

    I was thrilled to see this …I just bought cauliflower on sale and have to heads that I wanted to do something diffrent with. I was going to look up cauliflower mash rather than mash potatoes..but these seem like an even better dinner side to make. I am so excited and cannot wait to try them. Thank you for the geat insight and food. Linda

  7. says

    These look delicious but that is no surprise coming from you! 😀 I am making your tabouleh again tomorrow as I am having a dinner party at my house 😀

    • says

      Alright! Good to hear you like it so much Meg! Hope your guests like it too! Let me know what they thought! And, if you have a little extra, just send a bowl my way, I wouldn’t mind having it again… 😉

      Thanks a bunch for your kind comment, also! It really touches me! :)

  8. Diana G says

    I’m wondering if there might be a good way to bake these? My husband doesn’t like anything even pan fried and I’d love to make these.

    • says

      I guess you could bake them if you wanted to, but you would have no advantage in doing that whatsoever, as you would still have to use some sort of ways to prevent the patties from sticking. Pan frying with a very little amount of olive oil (all you need is a teaspoon, really, maybe not even that) or cooking spray is just as healthy as baking. Deep frying, on the other hand, is a whole ‘nother story! 😉

      Unless maybe he has a totally different reason for not liking pan fried foods… in which case I guess I would give the oven a try. Line baking sheet with parchment paper and cook at high heat… like 375 to 400. Flip halfway through cooking. Let me know how they turn out if you do give that option a try! 😀

  9. says

    Sonia, just made these and ate them all straight away. I guess that was my lunch (at 11am in the morning). Loved the texture. I used almonds instead of hazelnuts. Amazingly good. Thanks for sharing!

    • says

      Alright, Anja! I am so happy, and flattered, to hear that you enjoyed my creation! Almonds must be absolutely fantastic in there, too! Well, as a matter of fact, I think that pretty much any nut would work. And I’m thinking sesame seeds instead of poppy would also be brilliant! Thanks for your great feedback Anja, I truly appreciate that! 😀

      ps… I too, wanted to eat the whole thing in one go, but I was a good girl and only had half the first night, kept the rest for the next day… wasn’t easy, though! 😉

  10. says

    Cauliflower is great – it absorbs other flavours while adding a whole lot of fibre and other good stuff. Your tabbouleh recipe the other day inspired me to add cauliflower to my go-to lunch of curried lentils! (I don’t always have it with fries and that much cheese as in the picture).

    By the way I tried soaking the dates for the Energy Balls recipe and it worked really well. I only soaked them for about 10 minutes in hot water and then drained them. The Balls turned out much stickier so I rolled them in some oats and they turned out great! They hold together a lot better. This weekend I tried Maple Walnut AND chocolate pecan!

    • says

      YUM! Love the Maple Walnut combination! Bet they were wonderful! Now that really inspires me. I have to come up with a Maple Walnut variation of these little balls. And I will definitely give the soaked dates a go too (I tend to keep soaked dates in my fridge at all times now, so that won’t be a problem! 😉 Thanks for the inspiration, Elena!

      Oh, and glad my tabouleh recipe inspired you to add cauliflower to your lentil dish! I really like the idea! :)

  11. Joann says

    I was going to try someone else’s recipe for zucchini fritters but then you posted this and I knew your recipe was more reliable! I feel like I missed an ingredient though from looking at your pics again…what is the green ingredient in the pics? Anyway – they were yummy! I dipped them in a little hot mustard…will definitely make these again.

    • says

      OMG, how could I forget that? I forgot to write the parsley down! It’s parsley, Joann. Fresh parsley. No exact science there, just a handful… I will correct the recipe right away. Thanks for pointing that out!

      And then you say you trust my recipe as being more reliable. I suddenly doubt my own self! 😉

    • says

      Hey, you never told me you had given them a try! Glad to hear! Hope you like these guys too! They better not let you down. If they do, let me know, and I’ll serve them a lesson they won’t soon forget! 😉

  12. says

    These look awesome, you just inspired me to make them for my wife and me to take for work lunch! I’d like to try with other veggies too. I think carrots or a winter squash variety would be great too!

  13. Cheryl Ann The Boho Chick says

    Oh so delighted to find these! I am on the Dukan diet (modified) and plan on making these tonight with a few substitutions…1/2 cup of oat bran instead of the flax seed meal and hazelnut meal. Leaving out the sunflower seeds and the poppy seeds (don’t have.) Also I plan on subbing nutmeg for the cinnamon….just a few scrapes. Everything else will be just as listed. I am so excited…I will be searching your blog for recipes that I can modify or use just as they are. My birthday was yesterday (March 24) and as MY new year’s resolution I started this diet. Second diet I have EVER been on…first one was low fat and I lost 50 pounds. By my next birthday I will have something to be excited about…birthday’s are starting not to be so exciting for me, lol…

    • says

      Real happy to hear that you have made the resolution to shed a few extra pounds Cheryl! Just make sure you do it the healthy way! I’m pretty sure you can find a few recipes on here that will inspire you and help you make some permanent changes in your diet. Glad you like the little fritters, curious to find out how your substitutions worked out!

      Happy belated birthday to you, and I wish you get to reach your goal by your next birthday! 😀 Just remember… stay healthy, make permanent changes, a little bit at a time, stay active, and the rest will follow! 😀

  14. Jess says

    I made these today for Easter, and everyone raved about them! Even my dad who hates healthy food! I made one full recipe as stated (minus carrots because I forgot!) and I made one full recipe subbing shredded zucchini for the cauliflower. Both turned out amazing! I also subbed walnuts for hazelnuts, bc I am actually not a fan of hazelnuts. I will definitely make these on a regular basis.Thanks for the great recipe!

  15. LaurenP says

    I just finished eating two of these with arugula and red and green onions – very enjoyable light lunch! I’m posting to thank you for the recipe, note what substitutions I made, and hopefully prevent people from making the same mistakes I did. Substitution: chia seeds for the eggs [I think a good egg would have been nice here – would have enhanced the flavor and also binding/cooking, next time I will use a real egg though maybe still use chia somewhere in the recipe]; for the flax meal used equal portion meal to soya flour [this worked fine]; in place of nuts/seeds used soy beans [this was okay but I think the nuts/seeds would have added a nice richness and flavor to the fritters, so next time I will probably use at least some nuts/seeds]. I scaled the recipe down to 2 servings and I think that the subtleties of the spice ratios were lost in doing so. And since I liked these so much, next time I won’t have a problem making at least 4 servings. Though, I wanted to note that the fritters were bigger than I anticipated and the flavor developed over time, which is not a bad thing at all. Thanks!

  16. Trina says

    Can you describe what these taste like at all? I’ve only had cauliflower once and it tasted like rotten smelling broccoli. Thats the only flavor I can form in my head.

    • says

      LOL Trina! It’s hard to describe exactly what they taste like, but I can guarantee that they do NOT taste like rotten smelling broccoli. I suspect that the cauliflower you tasted had gone bad… I think you should consider giving it another try! :)

  17. Caroline says

    Made these for dinner tonight. I was out of sunflower seeds so subbed with sprouted pumpkin seeds, finely chopped. Delicious!! Loved the poppy seeds. I made a dipping sauce to go with them: mixed together homemade mayonnaise, fresh lime juice, chopped cilantro and salt & pepper. Thanks for a great recipe!

    • says

      No, thank YOU Caroline for your amazing feedback! Real glad to hear you liked the fritters. And sprouted pumpkin seeds? Really? Never heard of them. Sounds super interesting. Definitely have to research them…

  18. Theresa says

    Made these for dinner tonight and they were a hit! I’m a lover for all things healthy, I will definitely make them again sometime. Thanks for the recipe!

  19. jenn says

    thanks for the reply. I am aware of those website. I thought I would ask you first. If I get around to entering it, I will let you know the details of the analysis.

  20. Fran says

    I made these last night but with little success. I followed the recipe exactly, but could not get the patties to stay together without adding more flaxseed. The flavor was then muted from the additional binder. Total flop.

    • says

      Sorry to hear, Fran… but these are not patties, they’re fritters. They’re not meant to be made into patties, you’re supposed to drop the mixture directly into the preheated pan.

      I’m sorry if my instructions weren’t clear enough… I’ll make sure to revise them!

  21. Roimata says

    Hi there,
    I’m making these at the moment, but it seems like a LOT of cauliflower. I’ve put it all in a 2 litre bowl and can barely mix it, it’s so full. I’m assuming it will be a lot more than 8 fritters.
    I’m wondering if I used half a humungous cauliflower, instead of half a large one. What size cauli do you think yours was? Mine would have been about the size of a soccer ball.

    • says

      Yikes! Cauliflowers really are super large where you are! I guess a quarter would’ve done the trick in your case. Hope the fritters turned out great still! I bet you got a load of them, too! Let me know how things went…

  22. Wendy says

    Just made these. I found the texture to be too crumbly, so I tried cooking one and it fell apart. It tasted nice, but there was no way I could possibly pick it up with my hands. So I added another egg to the rest of the mix and they held together nicely. I managed to get 12 fritters.

    Looking at your photos, I can see the egg clearly overlapping the edges. Is it really just 2 eggs? Maybe my cauliflower was larger than yours, although it was a standard size (1 kg/2lb head.

    • says

      That’s strange, Wendy, because I did indeed use only 2 eggs and found that it was maybe a tad too much for, as you said, it did sort of leak at the bottom…

      Maybe my cauliflower wasn’t all that big after all? I really should’ve weighed it (which I tend to do now!) I’m thinking that the fact that you managed to get so many fritters indicates that your cauliflower was indeed much bigger than mine.

      Glad you managed to save the recipe! I think I need to redo them myself, and I’ll weigh my cauliflower this time! :)

  23. Kerry says

    Your fritters look poured and more like a pancake around the edges. Mine fell apart until I decided to scoop them out with a soup spoon, press and squeeze a little with my hand and gently place them onto the skillet and then press them flat. The smaller, more compact fritters fared better I used 1/2 head of a cauliflower. I’m not sure what I did wrong. How do I make mine look more like yours and not need to be so small? Add another egg? Thanks!

  24. Meghan says

    I was super excited to make these!! I even doubled the recipe. Unfortunately, I think I accidentally tripled the cinnamon and that’s all I could taste when I ate them. Any suggestions to salvage?

    • says

      Ooh, yikes! Sorry to hear, Meghan. Eat them with some good quality, strong tasting Dijon mustard? I think that’s what I would do! Or turn them into bunless burgers, garnished with lettuce, pickles, avocado, onions and mustard. That should do the trick! Hope you find a solution to save them!

  25. Sherry says

    These look wonderful and we love roasted cauliflower so I might try doing that first – sound OK?
    Most important question is that my daughter has kidney problems so I would omit the salt. Is that the only ingredient accounting for Sodium in the nutrition info? That shouldn’t affect the taste with all the other seasonings, correct?

    • says

      Not sure about using roasted cauliflower in this, Sherry. Roasting the cauliflower really affects its structure and I can’t guarantee that it would work in this particular recipe. For sure, you would need to account for volume loss, so you’d probably have to use twice as much… as for the sodium, there already is very little in this dish, so I figure not using salt at all will take that value down to near zero. Hope this helps!

  26. Mrs G says

    Hi, I would like to make this recipe.
    I’m a bit concerned over the flaxseed phytoestrogen and I was wondering if I could replace them with psyllium or psyllium husk. What are your thoughts? How would you adjust the quantity?
    Thank you very much.

  27. Sonja says

    These look so delicious. I tried to make them tonight, but mine did not stay together. When I tried to flip the fritters they just fell apart. So I just dumped the whole mixture in the pan, sauteed it, and ate it with a spoon :) Yummy!! Wonder if more egg would have helped to stick it together better. Will have to try again :)

    • says

      Not sure, Sonja… I find most fritters tend to be fairly fragile and really need time to cook properly. We all tend to be a little too eager and try to flip them before they are ready to be flipped and then they fall to pieces… I think that adding more eggs would only result in having more egg leaking out. If you added more eggs, then you’d have to add more of something else to absorb the excess egg. Really what I would try first is cook them longer over lower heat and even perhaps partly cover them, to help the egg cook and do its job at binding everything together. Glad you managed to save the recipe though, bet it was equally delicious with a spoon! :)

  28. Patricia says

    I made these tonite and using a 1/4 cup measurer, I was able to make twelve. Mine too were crumbly so I’m guessing I had too much cauliflower but I don’t think I’d use less. I think I’ll just add another egg next time. Mine definitly didn’t look like the picture with the egg cooking out the sides but I bet they were every bit as good. :) They taste so healthy and nutty. Thanks so much for creating this recipe.

    • says

      Okay, now I’m really thinking that I need to revisit this recipe, i.e. improve it by the same token. Glad to hear they still came together for you despite being a bit crumbly and that you were happy with the way they tasted. Thanks for the great feedback too, Patricia. It’s greatly appreciated! :)

  29. Naomi says

    I made this tonight and it was super yummy. I had the same issue with the patties crumbling. I might have added too much lime juice and my eggs were medium size. I just love the taste of lime! Do you think more eggs and less liquid will do a better job at holding the mixture together?

    • says

      Okay, you just convinced me Naomi. I am definitely giving these bad boys another go right this weekend. I think perhaps they need a little bit of flour to hold them together. Maybe more flax, maybe almond flour? I’ll have to experiment… Hopefully, I’ll get them just right!

      • Naomi says

        I look forward to it :) I’m on a gluten free diet currently, so if you don’t mind suggesting the tastiest an alternative flour that would great. I have coconut flour but not sure how it would work out since it absorbs so much moisture.

        • says

          I’m totally paleo now, Naomi, so you can be certain there will not be any gluten in the new and improved version. I’m thinking coconut flour would be a very good choice precisely because it’s so absorbant, you don’t need to use much, and excess liquid is the issue we need to correct here. Anyway, if all goes as planned, these will be happening in a few hours… let’s hope they turn out! I’ll keep you posted for sure!


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