Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins
Serves: 4
Course: Dinner, Lunch
Cuisine: Australian
Diet: Gluten Free, Vegetarian
Dietary Requirements: Gluten Free, Nut-Free, Pescatarian, Pregnancy-Safe, Vegetarian
Author: 28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)


  • 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.
Nutrition Facts
Cauliflower Fritters with Greek Yoghurt Dipping Sauce
Amount Per Serving
Calories 307.9 Calories from Fat 124
% Daily Value*
Fat 13.8g21%
Saturated Fat 4.5g28%
Carbohydrates 27.7g9%
Fiber 7.8g33%
Sugar 6.1g7%
Protein 14.1g28%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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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.