Pan Fried Cauliflower Fritters with Tomato, Cucumber and Chickpea Chop
These cauliflower fritters topped with a veggie and chickpea chop is the perfect make-ahead diabetes-friendly lunch that is high in protein and fiber.
- Suitable for diets:
- Gluten Free
- High-Protein
- Low-Carb
- Vegetarian
Why Diabetes Friendly?
- Low Glycemic Load: Cauliflower and chickpeas are low on the glycemic index, which means they have a lesser impact on blood sugar levels.
- High Fiber Content: Both cauliflower and chickpeas are high in fiber, which can help regulate blood sugar levels by slowing the absorption of sugar into the bloodstream.
- Healthy Fats: The use of almond flour and olive oil contributes healthy fats that are beneficial for heart health and can aid in maintaining stable blood sugar levels.
- Protein-Rich: The inclusion of eggs and chickpeas adds a significant amount of protein, which is essential for blood sugar control and can help with satiety, reducing the likelihood of overeating.
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Ingredients
Cauliflower Fritters:
- cauliflower (riced) 6 cups
- egg (scrambled) 3
- almond flour ⅔ cup
- parsley (chopped) ½ cup
- salt ½ tsp
- pepper (ground, to taste)
- olive oil (e.g. canola, grapeseed, avocado oil) ¼ cup
Chickpea Chopped Salad:
- cherry tomato (quartered) 16
- cucumber (diced) 4 baby
- chickpeas (canned, drained, rinsed and roughly chopped) 1 cup
- salt 1/8 tsp
- olive oil 2 tbsp
- apple cider vinegar (or lemon juice) 1 tbsp
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Cooking Tips
- Drying Cauliflower: Ensure the cauliflower rice is as dry as possible before mixing with other ingredients to prevent the fritters from becoming soggy.
- Forming Patties: If the mixture sticks to your hands while forming patties, wet your hands slightly to make the process easier.
- Pan-Frying: Keep the heat at a medium setting to ensure the fritters cook thoroughly without burning. Covering the pan helps steam the fritters, cooking them through more evenly.
- Salad Dressing: Adjust the amount of apple cider vinegar or lemon juice according to your taste preferences for a more tangy or mild salad.
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Instructions
- To Make the Cauliflower Fritters: Steam the cauliflower rice on the stovetop for 8 minutes or in the microwave for 5 minutes. Let cool. Place on a kitchen towel and ring the cauliflower out as much as possible (the drier the better). Let cool.6 cups cauliflower
- In a large mixing bowl, mix the cauliflower with the eggs, almond flour, parsley, salt, and pepper.3 egg, ⅔ cup almond flour, ½ cup parsley, ½ tsp salt, pepper
- Heat a large fry pan over medium heat and add the oil.¼ cup olive oil
- Using your hands, scoop a handful of cauliflower batter (you will have enough for 8 patties) and gently place it into the hot pan and then press to form a thick patty. Repeat until you have filled the pan with about 5 patties. Cook for 1 minute, cover the pan (so the egg cooks) for 4-5 minutes, then uncover and let cook until the edges have browned, flip and repeat on the other side. Remove the fritters from the pan and place on a paper-towel-lined plate. Repeat with the remaining batter.
- To Make the Chickpea Chopped Salad: Mix all the salad ingredients together.16 cherry tomato, 4 baby cucumber, 1 cup chickpeas, 1/8 tsp salt, 2 tbsp olive oil, 1 tbsp apple cider vinegar
- Pack the fritters and the salad into lunch size containers.
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FAQ
- Can I make the fritters vegan?
To make the fritters vegan, substitute eggs with a flax egg or another vegan binding agent. Note that this may change the texture slightly. - How long can I store the fritters and salad?
The fritters can be stored in the refrigerator for up to 4 days or frozen for longer storage. The salad should be fresh for 2-3 days in the fridge. - Can I use frozen cauliflower rice?
Yes, frozen cauliflower rice can be used. Thaw and drain well, pressing out excess moisture before use. - Are there alternatives to almond flour for nut allergies?
For those with nut allergies, oat flour or chickpea flour can be a good alternative, keeping in mind the change might affect the flavor and texture.
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Nutrition
Per serving
Calories: 500.2kcal
Carbohydrates: 34g
Fiber: 11.7g
Sugar: 11.3g
Fat: 35.5g
Saturated Fat: 4.1g
Trans Fat: 0.1g
Protein: 18.2g
Nutrition Facts
Pan Fried Cauliflower Fritters with Tomato, Cucumber and Chickpea Chop
Amount per Serving
Calories
500.2
% Daily Value*
Fat
35.5
g
55
%
Saturated Fat
4.1
g
26
%
Trans Fat
0.1
g
Cholesterol
122.8
mg
41
%
Sodium
427.6
mg
19
%
Potassium
1290
mg
37
%
Carbohydrates
34
g
11
%
Fiber
11.7
g
49
%
Sugar
11.3
g
13
%
Protein
18.2
g
36
%
Vitamin C
146.7
mg
178
%
Vitamin D
0.7
µg
5
%
Calcium
171
mg
17
%
Iron
4.8
mg
27
%
Magnesium
88.7
mg
22
%
Zinc
2.1
mg
14
%
* Percent Daily Values are based on a 2000 calorie diet.
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