Garlic Parmesan Cauliflower Fritters

Garlic Parmesan Cauliflower Fritters

Looking for more ways to use fresh cauliflower? If ricing, roasting, tots, and even porridge (yep, it tastes like oatmeal) aren’t doing it for you anymore, our Garlic Parmesan Cauliflower Fritters are just what you need. These keto-friendly fritters are just 54 calories and 1.4 net carbs each, and a plateful of four has 13.6 grams of protein. With a satisfying crispy outside and a tender center, you should have no trouble sneaking veggies past even the pickiest eaters. Make the mixture ahead of time for a quick weeknight meal or side dish the whole (unsuspecting) family will enjoy. Try a miniature version to serve as snacks or at parties.

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Garlic Parmesan Cauliflower Fritters

Garlic Parmesan Cauliflower Fritters

Keto-friendly Garlic Parmesan Cauliflower Fritters

  • Total Time: 50 minutes
  • Yield: 15 Patties 1x


  • 1 large head of cauliflower, broken into large florets
  • 2 large garlic cloves, peeled
  • 2 large eggs
  • 1/3 cup Anthony’s Blanched Almond Flour
  • 1/4 cup shredded parmesan (not the sawdust in a can), lightly packed
  • 1/4 cup shredded mozzarella cheese, lightly packed
  • 1 tbsp extra-virgin olive oil
  • 1 tbsp nutritional yeast
  • 1/2 tsp Homemade Italian Seasoning
  • 1/4 tsp onion powder
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper


  1. Add the garlic cloves and cauliflower to a large pot and fill with cold water, about an inch above the florets. Bring to a rolling boil, then set a timer for 8 minutes. Strain immediately after the timer goes off, then return to the pot and mash to a rough cauliflower rice consistency. Some lumps are fine. We ended up with almost 3 1/2 cups of rough mash. Transfer to a fine mesh sieve and press to extract as much excess liquid as possible, then add to a large bowl and refrigerate for 10 minutes to cool the cauliflower off. 
  2. While cauliflower is cooling, combine the nutritional yeast, Italian seasoning, salt, pepper, onion powder, and almond flour in a small bowl. Combine the parmesan and mozzarella in another. Crack two large eggs into a mug or measuring cup and beat with a fork. 
  3. Once the cauliflower has cooled (it can still be warm, just not hot enough to cook the eggs or melt the cheese), add the seasoning mixture while stirring to distribute evenly. Next, add the eggs and continue stirring until completely combined. Finally, fold in the cheese mixture to distribute throughout the mixture. 
  4. Heat a large nonstick sauté pan (we recommend using two, with covers, to cut down on cooking time) over medium-low heat. Once the pan is hot, brush lightly with a bit of oil. Working quickly, and in batches, scoop roughly 1/4-cup portions of the mixture and form into patties about 1/2″ thick. The mixture is very delicate but will firm up once cooked. Do not overcrowd the pan. Gently place the patties in the hot pan, cover and cook for 4 minutes. Carefully flip, cover, and cook another 4 minutes, then transfer to a platter or wire rack. Repeat until all mixture has been used and serve immediately. If only using one pan, you can transfer cooked fritters to a baking sheet and place in a 200-degree F oven to keep warm while cooking the rest.


Mixture can be prepared ahead of time (up to overnight) and refrigerated in an airtight container until ready to cook. Make miniature versions (about 2 tablespoons each and reduce cooking time) for snacks and parties. 

Store completely cooked leftover fritters in a glass airtight container lined with a paper towel 2-3 days. Warm gently in a covered pan. 

Nutrition Estimate Per Serving (1 FRITTER) – Calories: 54, Fat: 3.6g, Saturated Fat: .9g, Polyunsaturated Fat: .3g, Monounsaturated Fat: .9g, Cholesterol: 27mg, Sodium: 40mg, Potassium: 97.4mg Carbohydrates: 2.7g total/1.4g net, Fiber: 1.3g, Sugar: 1g, Protein: 3.4, Vitamin A: 0%, Vitamin C: 28%, Calcium: 3.5%, Iron: 2% (based on 2,000 calorie diet).

  • Author: Fresh. Out.
  • Prep Time: 10
  • Cook Time: 40
  • Category: Side Dishes, Snacks, Party Food
  • Method: Stove Top
  • Diet: Gluten Free



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