Easy Keto Cauliflower Fritters

keto cauliflower hash browns

These Easy Keto Cauliflower Fritters are delicious!!

I know people say cauliflower literally becomes everything today but that's because it's so versatile. This is just another example of an awesome easy keto cauliflower recipe!

Mashed cauliflower works similar to mashed potatoes and when you add some “flour” to that and a bit of egg, you can get a really awesome base for fritters!

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I originally started out trying to make gnocchi with this batter but realized it didn't have the flavour I wanted when boiled in hot water (although, it did retain it's shape).  

So I put the gnocchi idea off for another day (I promise I'll make it happen!) and instead I focussed on not wasting this cauliflower mixture I just created.

So I added some different cheeses (aka parmesan and cheddar) and some spices and set up a frying pan with about a cup of oil for frying.

I figured, why not attempt some sort of keto cauliflower hash browns! 

So that's what I did.

To my surprise and amazement, these low carb cauliflower fritters fried beautifully on the first try!

keto cauliflower fritters

It's like the batter knew it was destined to be fritters (or hash browns, whichever name you prefer).

This is why I think everything happens for a reason, haha, turn your failures into successes!

So with the first fritter fried golden brown on the outside and with a filling texture similar to that of a hash brown, I continued to fry until they were all done. 

My family members came upstairs while I was frying and tried them. They loved them! 

They said they'd definitely eat them again. 

They dipped them in regular ketchup which they said was perfect. I myself, had these with sugar free ketchup which was also great!easy keto cauliflower recipe

easy low carb cauliflower recipe

(Side Note… We found we liked to fry the fritters extra crispy!)

This easy keto cauliflower recipe is great because the fritters are so forgiving.

The shape can be as irregular as you want because they are meant to be a bit uneven (although, I will say that we found flattening them slightly can help them fry more evenly).

These also fry well as long as you are in the general range of 350*F. 

I didn't even use a thermometer for this recipe, just tried to keep the oil hot enough to where they fried in about 2-3min total, flipping once. 

These easy keto cauliflower fritters also taste great even if you accidentally fry them a bit too long.

easy keto cauliflower hash browns

So overall, I'd say this a great  low carb recipe for beginners or those afraid to to frying something! 

It's very hard to mess up.

The base of these easy keto cauliflower fritters is made up of..you guessed it, steamed cauliflower.

Along with that, we add 1 egg, almond flour, vital wheat gluten *See my tips for subbing if you are gluten intolerant*, arrowroot starch, a bit of coconut flour, xanthan gum (optional, just helps with texture, replace with texture) and salt.

We also add parmesan and cheddar for our cheese blend along with parsley and garlic powder.

Almond flour is the base for this recipe because it provides the best flavour out of almost any low carb flour. I always recommend using it as a base, then adding other flours to make up the rest of your blend for best results in most keto recipes!

The reason we use vital wheat gluten in these fried cauliflower fritters is to give our batter a consistency more similar to that of white flour by allowing gluten strands to be formed.

Vital Wheat Gluten is NOT like white flour, it's simply the protein extracted from it so it's very low carb. 

If you'd like to learn more about vital wheat gluten, I wrote an entire article on it: HERE.

Next, we add arrowroot starch to provide the starch that the potatoes usually provide. Arrowroot starch is similar to cornstarch but instead of coming from corn, it comes from a root.

You can substitute cornstarch if you do not have arrowroot starch.

We also add coconut flour to this recipe..just a small amount. This is because coconut flour is highly absorbent. It helps us use less almond flour and provides a nice flavour when combined with the almond flour. If you notice, in many of my recipes I will use almond and coconut flour together because of how well they pair. 

Lastly, we use xanthan gum. Xanthan gum is not a requirement for this recipe but it does help to create a thicker, more gluten-like structure similar to how vital wheat gluten works. If you don't have it, you can simply add another 1/2 tsp vital wheat gluten and 1/2 tsp arrowroot starch or cornstarch. 

The cheese blend in this easy keto cauliflower fritters recipe was made using dried parmesan but freshly grated cheddar. But fresh parmesan should work just as well since it's generally a lower moisture cheese.

keto easy cauliflower fritters

Ingredients In Keto Fried Cauliflower Fritters

Tools I used To Make Easy Keto Cauliflower And Cheese Fritters

  • Low Carb Substitution Guide – This is totally optional but if you like my recipes, I now have a $5 guide available with all of the substitutions I use to create every recipe on my site. You can use this to convert old traditional recipes and create new keto recipes! You can purchase it here and/or read more if you are interested. 🙂 I appreciate your support so much guys!
  • Nutritional Food Scale – AKA my best friend. This little buddy has been with me for over 4 years and never fails. Perfect measurements and only needs the batteries replaced maybe once a year!
  • Large Pot for boiling the cauliflower
  • Food Processor (see tips if you don't have one)
  • Large, Shallow Pan for frying
  • Slotted Spoon to lift the fritters out of the hot oil
  • Thermometer (optional, just helps to gauge the temperature of the oil for best frying)

low carb cauliflower fritters recipe

Tips For Making Keto Low Carb Cauliflower Fritters

  • If you do not have xanthan gum, use 1/2 tsp arrowroot starch and 1/2 tsp vital wheat gluten in it's place.
  • If you are gluten intolerant, you can try this recipe using 2 tbsp ground psyllium husks in place of the vital wheat gluten (add an extra tablespoon if you feel the batter needs it after making a test fritter)
  • I highly recommend using a food scale for this recipe for most accurate results. If you don't have one, the safest bet is to start by adding less cooked and pureed cauliflower to your dry ingredients, then add more if you feel it needs it after adding the egg and cheeses and making a test fritter. 
  • If you do not have a food processor, you should still be able to make these fritters. You'll need to mash the cauliflower as best as you can. It's okay if there are a few small clumps, the fritters should will still work. 
  • Feel free to try this recipe with different cheeses in place of the cheese called for. You can also try different spices to switch it up and make them your own!

cauliflower and cheese fritters

Easy Keto Cauliflower Fritters Recipe

Serves: 30 fritters

Ingredients:

  • 1 small head of cauliflower, chopped into small florets (or ~half a large head), 450g (I'd recommend weighing it out if you can for best results)
  • 1 egg, lightly whisked
  • 1 1/2 cups almond flour, 170g
  • 1/4 cup vital wheat gluten, 40g (see tips for a gluten free option!)
  • 1/4 cup arrowroot starch, 36g (or cornstarch if you don't have it)
  • 2 tbsp coconut flour, 14g
  • 1 tsp xanthan gum (optional, sub with 1/2 tsp vital wheat gluten and 1/2 tsp arrowroot/corn starch if you don't have it)
  • 2 tbsp dried parsley
  • 1 1/2 tsp garlic powder
  • 1/4 tsp salt (more or less to taste)
  • 1/4 tsp pepper (more or less to taste)
  • ~1/2 cup dried or shredded parmesan cheese, 100g
  • 1/2 cup shredded cheddar cheese, 60g 
  • 1 cup oil for frying (avocado, vegetable and coconut oil all work)

Directions:

  1. Fill a large pot about halfway with water. Then add your chopped cauliflower and cover with a lid.boiling cauliflower
  2. Heat over high heat until boiling, then reduce to a simmer. Steam your cauliflower until a fork can easily break it apart (if you aren't sure if it's done, cook it a couple extra minutes, it's better to overcook it than undercook it in this recipe). It will likely take ~10min or more total. 
  3. While your cauliflower is steaming, add your dry ingredients including; almond flour, vital wheat gluten, arrowroot starch, coconut flour, xanthan gum, parsley, garlic powder, salt and pepper to a large bowl. Whisk to combine.almond flour, coconut flour, vital wheat gluten, xanthan gum, arrowroot starch
  4. Once your cauliflower has finished cooking, strain it in a colander to get rid of the excess water.steamed cauliflower
  5. Add the cauliflower to a food processor (see tips if you don't have one) and process until it's about as smooth as you can get it (you may have to do it in two batches if your food processor is small like mine, you'll also want to push it down or give it a stir just to make sure you blend all parts of it). steamed cauliflower in food processor pureed cauliflowermashed cauliflower
  6. Next, dump your cauliflower into the bowl of dry ingredients. Also add your egg. 
  7. Mix until a thick batter is formed and everything is combined.keto cheese and cauliflower
  8. Add your parmesan and cheddar cheese and mix once more until combined.keto cheese and cauliflower fritters recipe
  9. Heat your oil in a shallow wide pan over medium heat. Use a small piece of batter to test when the oil is hot, it should sizzle and begin browning quite quickly. (If you have a thermometer, aim for 350-375*F for frying)
  10. Drop large spoonfuls of batter into the oil using two spoons. (I like to use the back of one spoon to flatten the fritter slightly before dropping it into the oil).keto fritters recipe
  11. Fry for 1-2min per side. Flip when they are a deep golden brown and repeat for the other side. fried cauliflower hash browns
  12. Place your finished fritters onto a paper towel lined plate to soak up the excess oil. Repeat this process for the rest of the fritters. keto cauliflower fried fritters
  13. Serve warm with low sugar ketchup for dipping and enjoy your Easy Keto Cauliflower Fritters!

low carb cauliflower hash browns

cauliflower hash browns

keto hash browns

Store these fritters in an airtight container or in a ziplock bag in the freezer between layers of parchment or wax paper.

(I place mine into a ziplock horizontally, layering them between pieces of parchment paper, then place the bag on its side, flat in the freezer until they are frozen solid, then you can set the bag upright wherever you'd like in the freezer!)

Re-heat these fritters at 350*F in the oven until crispy and and warm again for a quick snack or meal!

keto hash browns
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Easy Keto Cauliflower Fritters Recipe

Prep Time25 mins
Total Frying Time25 mins
Total Time50 mins
Course: Appetizer, Breakfast, Snack
Keyword: keto cauliflower fritters, keto fried cauliflower hash browns
Servings: 30 cauliflower fritters

Ingredients

  • 1 small head of cauliflower chopped into small florets (or ~half a large head), 450g (I'd recommend weighing it out if you can for best results)
  • 1 egg lightly whisked
  • 1 1/2 cups almond flour 170g
  • 1/4 cup vital wheat gluten 40g, (see tips for a gluten free option!)
  • 1/4 cup arrowroot starch 36g (or cornstarch if you don't have it)
  • 2 tbsp coconut flour 14g
  • 1 tsp xanthan gum optional, sub with 1/2 tsp vital wheat gluten and 1/2 tsp arrowroot/corn starch if you don't have it
  • 2 tbsp dried parsley
  • 1 1/2 tsp garlic powder
  • 1/4 tsp salt more or less to taste
  • 1/4 tsp pepper more or less to taste
  • ~1/2 cup dried or shredded parmesan cheese 100g
  • 1/2 cup shredded cheddar cheese 60g
  • 1 cup oil for frying avocado, vegetable and coconut oil all work

Instructions

  • Fill a large pot about halfway with water. Then add your chopped cauliflower and cover with a lid.
  • Heat over high heat until boiling, then reduce to a simmer. Steam your cauliflower until a fork can easily break it apart (if you aren't sure if it's done, cook it a couple extra minutes, it's better to overcook it than undercook it in this recipe). It will likely take ~10min or more total.
  • While your cauliflower is steaming, add your dry ingredients including; almond flour, vital wheat gluten, arrowroot starch, coconut flour, xanthan gum, parsley, garlic powder, salt and pepper to a large bowl. Whisk to combine.
  • Once your cauliflower has finished cooking, strain it in a colander to get rid of the excess water.
  • Add the cauliflower to a food processor (see tips if you don't have one) and process until it's about as smooth as you can get it (you may have to do it in two batches if your food processor is small like mine, you'll also want to push it down or give it a stir just to make sure you blend all parts of it).
  • Next, dump your cauliflower into the bowl of dry ingredients. Also add your egg.
  • Mix until a thick batter is formed and everything is combined.
  • Add your parmesan and cheddar cheese and mix once more until combined.
  • Heat your oil in a shallow wide pan over medium heat. Use a small piece of batter to test when the oil is hot, it should sizzle and begin browning quite quickly. (If you have a thermometer, aim for 350-375*F for frying)
  • Drop large spoonfuls of batter into the oil using two spoons. (I like to use the back of one spoon to flatten the fritter slightly before dropping it into the oil).
  • Fry for 1-2min per side. Flip when they are a deep golden brown and repeat for the other side.
  • Place your finished fritters onto a paper towel lined plate to soak up the excess oil. Repeat this process for the rest of the fritters.
  • Serve warm with low sugar ketchup for dipping and enjoy your Easy Keto Cauliflower Fritters!

Notes

Ingredients Links

Tips For Making Keto Low Carb Cauliflower Fritters

    • If you do not have xanthan gum, use 1/2 tsp arrowroot starch and 1/2 tsp vital wheat gluten in it's place.
    • If you are gluten intolerant, you can try this recipe using 2 tbsp ground psyllium husks in place of the vital wheat gluten (add an extra tablespoon if you feel the batter needs it after making a test fritter)
    • I highly recommend using a food scale for this recipe for most accurate results. If you don't have one, the safest bet is to start by adding less cooked and pureed cauliflower to your dry ingredients, then add more if you feel it needs it after adding the egg and cheeses and making a test fritter. 
    • If you do not have a food processor, you should still be able to make these fritters. You'll need to mash the cauliflower as best as you can. It's okay if there are a few small clumps, the fritters should will still work. 
    • Feel free to try this recipe with different cheeses in place of the cheese called for. You can also try different spices to switch it up and make them your own!
  • Store these fritters in an airtight container or in a ziplock bag in the freezer between layers of parchment or wax paper.
  • (I place mine into a ziplock horizontally, layering them between pieces of parchment paper, then place the bag on its side, flat in the freezer until they are frozen solid, then you can set the bag upright wherever you'd like in the freezer!)
  • Re-heat these fritters at 350*F in the oven until crispy and and warm again for a quick snack or meal!

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