Fitfam Dinner: Cauliflower Fritters With Tomato Sauce

Cauliflower – the vegetable of the moment. Isn’t that what this awesome cruciferous veggie is called? I honestly can’t agree more!

I’ve heard quite some people complain about the taste of this super veg. To me, it tastes more or less like cabbage (a co-member of the cruciferous family).  Fair enough I guess, considering its numerous nutritional values and health benefits. However, quite pleasurable is the fact that cauliflower can take on several flavors based on what you’re cooking it with. This gives that touch of flexibility; making it anything but boring.

Considered one of the healthiest foods in the world, Cauliflowers are impressively loaded with phytochemicals, minerals, vitamins and several other basic nutrients. Benefits to be enjoyed by making cauliflower a part of your food regimen includes: elimination of likely cancer stem cells in your body, healthy brain, improved memory, inflammation control, healthy digestive system, detoxification, strong bones, reduced risk of hypertension and of course, an overall immunity boost.

Fritters out of Cauliflower

Usually used as a substitute for rice and potatoes in low-carb diets, cauliflower is a known salad ingredient. But beyond these uses, this super white vegetable can be used as well in other various forms of cooking - roasting, grilling or stir-frying. Interestingly, it can also stand in for meat or chicken in some dishes! More? It can be turned into flour for baking. Check out a sumptuous cauliflower pizza recipe here.

Today, we’ll be making fritters out of cauliflower. A very on point dinner this is; quick and healthy too!  

Cauliflower fritters


Here we go!

You’ll need

  • medium head cauliflower, broken into small florets
  • 3 eggs
  • ½ Tsp of Garlic Powder
  • ½ Tbsp Onion Powder
  • ½  Tsp of Ground Black Pepper
  • 4 Tablespoons flour
  • Salt to taste
  • Healthy cooking oil for deep-frying


Place cauliflower florets in a pot and steam for about 5minutes with a cup of water on low heat. Preferably to preserve nutrients, steam florets in a microwave.

Drain and place florets in a large bowl. Mash well with a fork, and then stir in beaten eggs, spices, salt, and flour. Combine thoroughly and form patties.  

Over medium high heat, pour some oil into skillet/frying pan. Fry patties on both sides till brown. Serve warm with tomato sauce.