These Cauliflower and Spring Onion Fritters are a delicious lower carb side dish that can be enjoyed for breakfast, lunch or dinner. Made with cauliflower rice, spring onions and simple seasonings, they cook up golden on the outside while staying soft and flavourful in the middle.
They are a great way to use up leftover cauliflower rice and require just a handful of ingredients to make. Perfect served alongside eggs, with a bowl of soup or as part of a light meal, these fritters are simple, versatile and packed with flavour.
Calories in Cauliflower Spring Onion Fritters
This recipe makes 8 fritters and is 63 calories per fritter.
If you're looking for more recipes by calories, you'll find plenty of options grouped by calorie range here: Slimming Eats Low Calorie Recipes
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie needs using a reliable calorie calculator. The calorie counts provided are estimates and can vary depending on the exact ingredients and portion sizes you use. Using your own calculations helps ensure you're meeting your individual needs. A calorie calculator can help you make informed choices and stay on track with your goals.
See the recipe card for full nutritional estimation.
Ingredients Notes
To make this recipe you will need the following ingredients:
- Cauliflower Rice: Cooked cauliflower rice forms the base of these fritters and keeps them light and lower in carbs. Leftover cauliflower rice works perfectly, making this a great recipe for using up leftovers.
- Coconut Milk: Canned coconut milk adds moisture and helps bind the fritters together. It also adds a subtle richness without overpowering the flavour.
- Cornstarch, Arrowroot or Tapioca Flour: These help absorb excess moisture and give the fritters structure. Any of the three will work well, so use whichever you have on hand.
- Spring Onions: Spring onions add a mild onion flavour and a little freshness that pairs perfectly with the cauliflower.
- Eggs: The eggs help bind the mixture together and ensure the fritters hold their shape as they cook.
- Salt and Black Pepper: Simple seasoning helps bring out the flavour of the cauliflower and spring onions.
- Red Chilli Flakes: A pinch of chilli flakes adds a gentle warmth and extra flavour. Leave them out if you prefer a milder fritter.
- Olive Oil Spray: Used to lightly coat the pan and help the fritters turn golden without needing lots of added oil.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Variations and Substitutes
There are plenty of ways to adapt these Cauliflower and Spring Onion Fritters depending on what you have on hand, whether you want to add extra vegetables, herbs or flavour.
- Different Onions: Spring onions add a mild onion flavour, but finely diced red onion, white onion or shallots can be used instead. If using regular onion or shallots, it is best to sauté them first until softened before adding to the mixture.
- Binding Flour Options: Cornstarch, arrowroot flour and tapioca flour all work well to help bind the fritters. You can also use plain flour if you do not need the recipe to be gluten free.
- Add Extra Vegetables: Grated zucchini/courgette, carrot, finely chopped spinach, kale or sweetcorn can all be added. Just be sure to squeeze out any excess moisture from vegetables like zucchini before adding them.
- Herbs: Fresh parsley, coriander/cilantro, chives or dill are great additions and add extra freshness to the fritters.
- Spice It Up: Increase the chilli flakes for extra heat, or add a little paprika, garlic powder, curry powder or cumin for a different flavour profile.
- Cheese: A little grated parmesan, cheddar or feta can be stirred into the mixture for extra flavour and richness.
- Coconut Milk Substitute: Instead of coconut milk, you can use plain yogurt, cottage cheese or soured cream. Each will add a slightly different flavour and texture while still helping keep the fritters moist.
Serving Suggestions
These Cauliflower and Spring Onion Fritters are incredibly versatile and can be enjoyed for breakfast, lunch or dinner. They are delicious served with a fried or poached egg for a simple breakfast or brunch.
For lunch, try serving them with a mixed salad or some sliced avocado. They are also great topped with cottage cheese, Greek yogurt or a dollop of soured cream or light mayonnaise.
As a side dish, they pair beautifully with grilled chicken, fish, salmon, pork chops or steak. They also work really well alongside roasted vegetables and make a great lower carb alternative to potatoes or bread.
If you enjoy a little spice, serve them with sweet chilli sauce, sriracha mayo or your favourite dipping sauce for extra flavour.
More Side Dishes
Looking for some more side dish ideas? Check out these:
See more Side Recipes →
or if you would like more recipe ideas - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes with calories and you can search by meal type, ingredients, course, diet and more.
All recipes on Slimming Eats have estimated nutritional information for your convenience.
Let's Connect!!
Come and follow me on:
You can also Subscribe to Slimming Eats so that you never miss any new updates.
Need some support on your weight loss journey? Maybe you need advice or tips on a recipe, or just general meal ideas.
Come join the friendly and supportive Slimming Eats Community on Facebook.
If you try this recipe, let us know! Leave a comment, Rate It and Tag us in your Photos @SLIMMINGEATS on INSTAGRAM
Recipe Card
Cauliflower and Spring Onion Fritters
These cauliflower and spring onion fritters make a great lower carb side for breakfast, lunch of dinner. Also great with a bowl of soup or eggs.
Ingredients
- 2 cups of cooked cauliflower rice
- ¼ cup (60ml) of coconut milk, canned
- 2 tablespoons of cornstarch, arrowroot or tapioca flour
- 2 spring onions, sliced
- 2 medium eggs
- Salt and Black Pepper
- pinch of red chilli flakes
- olive oil spray
Instructions
- Add cauliflower rice, coconut milk, starch, eggs, spring onion to a bowl and season with salt and black pepper and a pinch of chilli flakes.
- Spray a frying pan over a medium high heat with some olive oil spray.
- Add a heaped spoonful of the mixture and gently flattened down with back of spoon, Cook till light golden and flip and repeat on other side. I make 8 equal sized fritters
- Continue with remaining mixture.
- Enjoy!!
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Gluten Free Friendly
- Vegetarian Friendly
Do not copy, paste, or post full recipes, screenshots, or any other content from Slimming Eats to social media or other websites. This is strictly prohibited. All recipes, text, and images on Slimming Eats are copyright protected.
Recipes are updated regularly with tips, improvements, and clarifications. Sharing screenshots or copied text outside this website can result in outdated or incomplete versions being used. To ensure the most accurate and up-to-date recipe, always share using the buttons at the top of the post, which link the user directly back to the recipe on Slimming Eats.
Nutritional information is an estimate and should be used for informational purposes only. Ingredient values vary by brand, so always calculate using the ingredients you use and the tools provided by your chosen programme.
It is the reader’s responsibility to ensure that any products or ingredients used in Slimming Eats recipes are allergen-free (for example gluten-free, egg-free, soy-free, and/or dairy-free). Slimming Eats assumes no liability for inaccuracies or misstatements about products, opinions, or comments on this site.
Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy.
Nutrition Information
Yield
8Serving Size
1 FRITTERAmount Per Serving Calories 63Total Fat 3gSaturated Fat 2gUnsaturated Fat 1gCholesterol 47mgSodium 38mgCarbohydrates 7gFiber 1gSugar 1gProtein 3g
Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
Leave a Reply