⏱ 25 min total

Cauliflower Cheddar Fritters

Name: Cauliflower Cheddar Fritters
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 1 serving
Ingredients: ¹⁄₁₆ head large Cauliflower; ¹⁄₁₆ cup, shredded Cheddar cheese; ¹⁄₁₆ cup Parmesan cheese; ¹⁄₁₆ extra large Egg; ¹⁄₁₆ cup Breadcrumbs; ¹⁄₁₆ tsp Italian seasoning; ¹⁄₁₆ tsp Cayenne pepper; ¹⁄₁₆ tsp Salt; ¹⁄₁₆ tsp Black pepper; ¹⁄₁₆ tsp Onion powder; ¹⁄₁₆ tbsp Olive oil

Per 1 serving · 51 g · 11 ingredients

Calories

3%
of a 2,000 cal day

Protein
4g
23% of calories
Carbs
5.3g
30% of calories
Fat
3.6g
47% of calories

Portion

At a glance

One serving of Cauliflower Cheddar Fritters (51 g) has 69 calories, with 4 g of protein, 5.3 g of carbohydrates and 3.6 g of fat. Most of its energy comes from fat (47% of calories).

Per 100 g

134cal

low energy density

Protein per 100 cal

5.8g

Net carbs

carbs minus fiber

Fiber

1 g sugar

High in

20%+ of the daily value

Nothing notable

Good source of

10–19% of the daily value

Vitamin C19%
Phosphorus11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 10 min

1
Cut the cauliflower into florets and cook in boiling water until tender, about 8-10 minutes. Drain and process in a food processor until it reaches a rice-like texture. Alternatively, chop finely with a knife.
2
In a bowl, combine the processed cauliflower, cheddar cheese, Parmesan cheese, egg, breadcrumbs, Italian seasoning, cayenne pepper, salt, pepper, and onion powder.
3
Heat a skillet over medium-high heat and add enough oil to coat the bottom (about ½ inch). Form the cauliflower mixture into patties approximately 3 inches in diameter.
4
Cook the patties until golden brown and set, about 3-4 minutes per side. Serve with sour cream or your favorite dipping sauce.

Vitamins & minerals

Amounts for 1 serving (51 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	25 μg	3%
Vitamin C	17 mg	19%
Vitamin D	0.1 μg	1%
Vitamin E	0.2 mg	1%
Vitamin K	6 μg	5%
Thiamine	0.1 mg	5%
Riboflavin (B2)	0.1 mg	6%
Niacin	0.5 mg	3%
Vitamin B6	0.1 mg	6%
Folate (B9)	28 μg	7%
Vitamin B12	0.1 μg	5%
Pantothenic acid	0.3 mg	7%
Choline	24 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	92 mg	9%
Iron	0.5 mg	6%
Potassium	127 mg	3%
Magnesium	11 mg	3%
Phosphorus	75 mg	11%
Zinc	0.5 mg	4%
Copper	0 mg	3%
Manganese	0.1 mg	5%
Selenium	4 μg	8%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.2 g	—
Aspartic acid	0.3 g	—
Beta carotene	23 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	0.4 g	—
Galactose	0 g	—
Glucose	0.4 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	0 μg	—
Lysine	0.3 g	—
Maltose	0.1 g	—
Methionine	0.1 g	—
Monounsaturated fats	1 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	0.3 g	—
Proline	0.4 g	—
Retinol	23 μg	—
Serine	0.2 g	—
Starch	3 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0.1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 69 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

13min
Walking (3.5 mph)
8min
Cycling (moderate)
6min
Running (6 mph)
10min
Swimming laps

Common questions

How many calories are in Cauliflower Cheddar Fritters?

One serving of Cauliflower Cheddar Fritters (1 serving) has 69 calories, which works out to 134 calories per 100 g. That is about 3.4% of a 2,000-calorie day.

Are Cauliflower Cheddar Fritters high in protein?

Not especially. It has 4 g of protein per serving, and protein supplies 23% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Cauliflower Cheddar Fritters keto-friendly?

It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cauliflower Cheddar Fritters?

231 mg per serving.

How much sugar is in Cauliflower Cheddar Fritters?

1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (51 g)

Calories69

% Daily Value*

Total fat 3.6g	5%
Saturated fat 1.7g	9%
Trans fat 0.1g
Cholesterol 16mg	5%
Sodium 231mg	10%
Total carbohydrate 5.3g	2%
Dietary fiber 1g	3%
Total sugars 1g
Protein 4g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all