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5 from 1 vote

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.
Servings: 4
Calories: 500.2kcal
Prep Time25 minutes
Cook Time15 minutes
Total Time40 minutes

Ingredients

Cauliflower Fritters:

  • 6 cups cauliflower riced
  • 3 egg scrambled
  • ⅔ cup almond flour
  • ½ cup parsley chopped
  • ½ tsp salt
  • pepper ground, to taste
  • ¼ cup olive oil e.g. canola, grapeseed, avocado oil

Chickpea Chopped Salad:

  • 16 cherry tomato quartered
  • 4 baby cucumber diced
  • 1 cup chickpeas canned, drained, rinsed and roughly chopped
  • 1/8 tsp salt
  • 2 tbsp olive oil
  • 1 tbsp apple cider vinegar or lemon juice

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.

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.

Nutrition

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.