Cauliflower and Cumin Fritters

Giant Low Calorie Cumin & Cauliflower Fritters

Cauliflower and Cumin Fritters
Cauliflower and Cumin Fritters
Cauliflower and Cumin fritters - Oven Baked
Cauliflower and Cumin fritters – Oven Baked – about 60 calories each for these little gems

Giant Low Calorie cumin & Cauliflower Fritters, the giant bit sounds good but it’s all relative. These are Giant compared to the average fritter, and actually not a bad size when served with a salad on the side. This is after all a meal on the fasting day for the 5:2 diet, and as such, the calorie count needs to be around 250-300 calories.

I stumbled across these gems at our local Mediterranean market, on a day that I had forgotten to prepare lunch. I knew Cauliflower was pretty low in calories, so took a chance and purchased one of these beauties. If  you’ve read my recipe for Cauliflower Pizza, you’d know that I’m not a fan of cauliflower at all, but these are heavily flavoured with Cumin, and actually taste pretty good.

After a quick google search I found this recipe and have followed it to the letter, except for a minor change in the cooking method whereby I cook the fritters on parchment paper, which reduces the oil required to almost none and still allows the fritter to crispen up nicely. If you can spare the calories, by all means fry them directly in oil, they will be tastier. Apparently this recipe is by a certain Mr Ottolenghi, someone I had not heard until recently. I’ll certainly have a look at some of his other dishes in the future.

Each of these Cauliflower fritters are about 230 calories each.

Giant Low Calorie Cumin & Cauliflower Fritters


1 small cauliflower (about 400 grams)
120 grams (1 cup) plain flour
3 tablespoons chopped flat-leaf parsley, plus a few extra leaves to garnish
1 garlic clove, crushed
2 shallots, finely chopped
4 free-range eggs
1 1/2 teaspoons ground cumin
1 teaspoon ground cinnamon
1/2 teaspoon ground turmeric
1 1/2 teaspoon salt
1 teaspoon black pepper


  1. To prepare the cauliflower, trim off any leaves and use a small knife to divide the cauliflower into little florets.  Add the to a large pan of boiling salted water and simmer for 15 minutes or until very soft. Drain into a colander.
  2. While the cauliflower is cooking, put the flour, chopped parsley, garlic, shallots, eggs, spices, salt and pepper in a bowl and whisk together well to make a batter. When the mixture is smooth and homogeneous, add the warm cauliflower.  mix to break down the cauliflower into the batter.
  3. Spread the mixture evenly over 4 sheets of parchment paper, to about 1cm thick.
  4. Spray a non stick pan lightly with cooking oil, and transfer each fritter to the pan on  a medium heat. Cook for about 4 minutes, remove from the parchment and flip to cook directly in the pan on the other side. Cook again for 3 – 4 minutes until set, and crispy.

The verdict? Winner!

I liked this recipe even before I cooked it, but the wife is a bit fussy about Cauliflower, when I asked her how was lunch, she said, “thats a keeper, great flavour, and very filling” She didn’t even eat the side salad. For me, it was really good, but I needed the side salad, and could have had more, I could have eaten another third to bring me up to approx 300 calories, and I think I would have been full. In fact it’s so good, I’d make this as a side dish for a meal with friends. 

Update – May 2015. I’m still making these tasty treats, but I make them smaller (heaped tablespoon size) and oven bake them at 200C for approx 20 minutes. They are just as good as the fried ones and crispy on the top and bottom. In this batch I added a fresh chili as we have heaps of the in the garden at the moment.

Oven baked
Oven baked – underside


Leave a Reply

Your email address will not be published. Required fields are marked *