Cauliflower Fritters with Greek Yoghurt Dipping Sauce

28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)
3.48 from 23 votes
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Dinner, Lunch
Cuisine Australian
Servings 4
Calories 307.9 kcal


  • 500 g cauliflower rice Birds Eye
  • 3 sprigs spring onion finely chopped
  • 4 free range eggs
  • 1 cup wholemeal self-raising flour or gluten free alternative
  • 1 clove garlic minced
  • 1/4 cup fresh parsley finely chopped
  • 1.5 teaspoons ground cumin
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground turmeric
  • salt & pepper to taste
  • extra-virgin olive oil for frying

Ingredients for Dressing

  • 1/2 cup Greek yoghurt
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon raw honey
  • 1 lime juiced
  • 1/4 teaspoon chilli flakes
  • salt & pepper to taste


  • Place frozen birds eye Cauliflower Rice in a microwave safe dish. Cook uncovered on HIGH for 5 minutes, stirring halfway. Remove excess moisture from Cauliflower Rice. (Ensure as much of the moisture is removed from the Cauliflower Rice by firmly pressing in a sieve. Alternatively, place in a clean chux or tea towel, twist and squeeze.)
  • Combine drained cauliflower rice with remaining fritter ingredients in a large bowl.
  • Heat olive oil in a fry pan over medium, add 2 tbs of mixture to the fry pan per fritter and cook for about 2-3 mins on both sides until golden and crispy. Repeat with remaining mixture.
  • Whisk all dressing ingredients in a bowl until smooth.
  • Pour dressing over the fritters, garnish with extra parsley then serve immediately.

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.