RECIPE

Low-Carb Veggie Fritters

Quick & EasyMarvellous Meatless MealNo Egg Breakfast

  • Lcal
  • GF
  • DF
  • NF
  • VG
Quick & EasyMarvellous Meatless MealNo Egg Breakfast

Quick & easy to make these fritters are low in carbs but high in nutrition. Sure to be a hit with the whole family as they are great in lunchboxes or anytime of the day. Also great to serve with your fav chicken, beef of fish.

SERVINGS  •  10
cauliflower head, fresh, medium, finely chopped (remove stems)1
alternately pre-chopped cauliflower rice (produce area or frozen food section))2 x 300g packet
parmesan cheese, grated3 tbsp
whole egg, lightly beaten1
garlic powder1 tsp
onion powder1 tbsp
apple sauce puree2 tbsp
corn flour2 tbsp
curry powder, mild1 tsp
spring onions, fresh, finely sliced2
coriander leaves / continental parsley, fresh, chopped 1/4 cup
canola oil cooking spray

To Serve - Optional

fruit chutney
yoghurt, dairy-free, plant-based (soy, almond, coconut)

  1. Place chopped cauliflower florets into a microwave-safe container and cook for 4-5 minutes until soft and tender. When done transfer the florets onto a cutting board and using a sharp knife, cut them into very small pieces. Alternately, if using pre-packaged cauliflower rice, cook according to instructions on the packet (2-2½ minutes in the microwave.)

  2. Transfer the cooked cauliflower pieces/rice into a large mixing bowl.

  3. Add the garlic, onion and curry powders, cheese, spring onions, coriander, egg, apple sauce and cornflour, and stir until well combined. *If too wet add a little more flour.

  4. Line a plate with 2-3 sheets of paper towels. Set aside.

  5. Coat a medium-sized non-stick frying pan with oil and heat over medium-high heat. Spoon 4-5 heaped tablespoons of the fritter mixture into the hot pan spacing them at least 1 inch apart and flatten them slightly with a spatula.

  6. Cook the fritters for 2-3 minutes, flip them once and cook them for an additional 1-2 minutes until they're golden brown and cooked through.

  7. Transfer the fritters to the paper towel-lined plate. Repeat the process until all mixture is used.

  8. Serve these delicious low-carb veggie fritters topped with either fruit/tomato relish and/or a dollop of yogurt. They can be eaten warm or cold. 

  9. TCB Tips:

    - The most common way to cook fritters is free-form style, dropping a spoonful of the fritter mixture into the pan. For this recipe, I used egg rings to help shape and make the flipping of the fritters easier! 

    - Serve fritters with a little smashed avocado and a couple of poached eggs to transform this into a low carb, low fat nutritious, protein-packed meal. Ideal for breakfast or lunch, and make for great snacks for the kids' lunchboxes!

    - Fridge: Store any leftover fritters in an airtight container for up to 4 days.


    - Freeze: Just place the fritters in between a layer of baking/parchment paper and freeze. Transfer 3-4 of the fritters into a small clip-lock plastic bag and store for up to 2 months.

    - Reheat: reheat the fritters either in a pan with a bit of oil or in the microwave for 10-15 seconds until warm and crispy.

Calories (per serving) 78 (2 fritters per serving)
Protein 6.4g
Carbs 9.2g
Fat 1.8g

 

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