⏱ 150 min total

Curried Cauliflower Fritter

Name: Curried Cauliflower Fritter
Prep time: 120 min
Cook time: 30 min
Total time: 150 min
Yield: 1 serving
Ingredients: ⅛ head large Cauliflower; ¼ tbsp Olive oil; ³⁄₁₆ tsp Salt; ¹⁄₁₆ cup Breadcrumbs; ¼ extra large Egg; ¼ tbsp All-purpose flour; ⅛ cloves, minced Garlic; ⅛ tbsp Greek yogurt; ³⁄₁₆ tsp Curry powder; ⅛ tsp, ground Cumin seed; ¹⁄₁₆ tsp Cinnamon; ⅜ tbsp Olive oil; ½ sprigs Cilantro

Per 1 serving · 141 g · 13 ingredients

Calories

159

8%
of a 2,000 cal day

Protein
5.3g
13% of calories
Carbs
12g
30% of calories
Fat
11g
57% of calories

Portion

At a glance

One serving of Curried Cauliflower Fritter (141 g) has 159 calories, with 5.3 g of protein, 12 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (57% of calories). It is high in Vitamin C (57% DV) and Vitamin K (21% DV). Keep an eye on sodium, which provides 20% of the daily value.

Per 100 g

113cal

low energy density

Protein per 100 cal

3.3g

Net carbs

10g

carbs minus fiber

Fiber

2.8g

2.6 g sugar

High in

20%+ of the daily value

Vitamin C57%
Vitamin K21%

Good source of

10–19% of the daily value

Dietary fiber10%
Vitamin E10%
Thiamine11%
Riboflavin (B2)12%
Vitamin B618%
Folate (B9)19%

Watch

20%+ of the daily value

Sodium20%

Ingredients

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

Directions

Prep 120 minCook 30 min

1
Heat the oven to 400°F. Spread the chopped cauliflower on a lined baking sheet, drizzle with 2 tbsp olive oil, and season with 1 tsp salt. Roast until tender and lightly browned, about 20 minutes, turning once. Reduce the oven to 200°F to keep patties warm later.
2
Pulse the roasted cauliflower in a food processor just until coarsely ground; do not puree.
3
In a large bowl, combine the cauliflower, bread crumbs, eggs, flour, garlic, yogurt, curry powder, cumin, cinnamon, and the remaining 1/4 tsp salt. Mix until evenly moistened. Cover and refrigerate for 3 hours to firm up.
4
With damp hands, form the mixture into 8 patties about 3 inches wide and 3/4 inch thick.
5
Heat 3 tbsp olive oil in a skillet over medium-high. Fry the patties until golden and crisp, 2–3 minutes per side. Drain on paper towels and hold warm in the 200°F oven.
6
Serve warm, topped with cilantro sprigs.

Vitamins & minerals

Amounts for 1 serving (141 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	26 μg	3%
Vitamin C	51 mg	57%
Vitamin D	0.3 μg	2%
Vitamin E	2 mg	10%
Vitamin K	26 μg	21%
Thiamine	0.1 mg	11%
Riboflavin (B2)	0.2 mg	12%
Niacin	1 mg	7%
Vitamin B6	0.2 mg	18%
Folate (B9)	75 μg	19%
Vitamin B12	0.2 μg	7%
Pantothenic acid	1 mg	19%
Choline	90 mg	16%

Minerals

Nutrient	Amount	% Daily Value
Calcium	54 mg	5%
Iron	1 mg	18%
Potassium	370 mg	8%
Magnesium	24 mg	6%
Phosphorus	94 mg	13%
Zinc	1 mg	6%
Copper	0.1 mg	8%
Manganese	0.3 mg	13%
Selenium	8 μg	14%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0.4 μg	—
Arginine	0.3 g	—
Aspartic acid	0.4 g	—
Beta carotene	47 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.4 g	—
Lycopene	0 μg	—
Lysine	0.4 g	—
Maltose	0.1 g	—
Methionine	0.1 g	—
Monounsaturated fats	7 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	1 g	—
Proline	0.3 g	—
Retinol	22 μg	—
Serine	0.3 g	—
Starch	4 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0.2 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.3 μg	—

Burning 159 calories

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

30min
Walking (3.5 mph)
19min
Cycling (moderate)
13min
Running (6 mph)
22min
Swimming laps

Common questions

How many calories are in Curried Cauliflower Fritter?

One serving of Curried Cauliflower Fritter (1 serving) has 159 calories, which works out to 113 calories per 100 g. That is about 8% of a 2,000-calorie day.

Is Curried Cauliflower Fritter high in protein?

Not especially. It has 5.3 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Curried Cauliflower Fritter keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 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 Curried Cauliflower Fritter?

467 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Curried Cauliflower Fritter?

2.6 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 (141 g)

Calories159

% Daily Value*

Total fat 11g	14%
Saturated fat 1.8g	9%
Trans fat 0g
Cholesterol 52mg	17%
Sodium 467mg	20%
Total carbohydrate 12g	4%
Dietary fiber 2.8g	10%
Total sugars 2.6g
Protein 5.3g

* 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

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