Baked Cauliflower & Spinach Fritters


Baked Cauliflower & Spinach Fritters {gluten-free & dairy-free}

It’s no secret that I love a good veggie burger since I can prep them as an easy meal for busy weeknights.

I wanted to make something similar to a burger but without the extra carbs from a bun and fritters came to mind. But then I started thinking about a cauliflower pizza crust which is why I ended-up baking them instead of frying.

I guess that kind of demeans the whole fritter part, doesn’t it?

Baked Cauliflower & Spinach Fritters {gluten-free & dairy-free}

Well, these wannabe fritters are made from oats, white beans, spinach, and cauliflower to give you a daily dose of heart healthy fiber, lean protein, and antioxidants.

They do require a little elbow grease but it’s nothing a food processor can’t help you tackle. You put in a little time on a Sunday afternoon and it gives you six servings, if you’re eating two per person.

Baked Cauliflower & Spinach Fritters {gluten-free & dairy-free}

They take all of one minute to reheat in the microwave and pair well with quick and easy side items like roasted red potatoes, brussel sprouts and green beans.  I usually roast my veggies and potatoes for twenty minutes while I take a shower {leaving Brandon to supervise in case of a fire, of course} and dinner is served as soon as I’m done.

Efficient and healthy. My favorite combination.

Baked Cauliflower & Spinach Fritters {gluten-free & dairy-free}

My favorite way to eat these is with a touch of ketchup on the side but apparently, not everybody likes ketchup. Ahem, Brandon.

In that case, you could serve them with lemon juice or your favorite marinara sauce as a tasty alternative.

Actually, the marinara idea came from one of my favorite bloggers, Kiersten. Just as I was feeling all original about my recipe (which is nearly impossible in the world of food blogging), I stopped by her site and saw she whipped up her own drool-worthy cauliflower fritters. I left a comment explaining the differences between my version and hers and she suggested that marinara would go well with them and I have to agree. Thanks for the suggestion Kiersten!

Baked Cauliflower & Spinach Fritters

Prep Time: 30 minutes

Cook Time: 50 minutes

Total Time: 1 hour, 20 minutes

Yield: 12


1 head of cauliflower florets (about 2 cups)

1 cup rolled oats

3 garlic cloves

1/2 yellow onion, roughly chopped (about 1 cup)

1 and 1/2 cup baby spinach

1 (15 ounce) can white beans

1/4 cup fresh parsley

3/4 cup Italian blend cheese

1 whole egg

1 egg white

1 teaspoon oregano

salt & pepper

1 teaspoon lemon zest + lemon juice for topping (optional)


  1. Lightly steam the cauliflower florets for about five minutes, until tender. Allow to strain for a few minutes then transfer to a few paper towels and dry thoroughly.
  2. Next, place the oats in a food processor and blend on high for about twenty seconds. It should resemble flour but it’s okay if the texture is a little chunky. Remove from processor and add to a large bowl.
  3. Then use the processor to mince your garlic and parsley by blending for about ten seconds. Add the spinach and pulse until finely chopped then set mixture aside in the large bowl with the oat flour.
  4. I also use the processor to finely chop the onion but you can do this by hand if you wish. Add the onion to the bowl as well. Then add the beans to the bowl and mash slightly with a fork.
  5. This is a good time to start preheating the oven to 400°F, if you plan on cooking them right away.
  6. Lastly, pulse 1/2 cup of the cauliflower at a time until it is finely chopped, but not minced. Set aside into the large bowl and continue until all of the florets are chopped.
  7. Add the seasonings (oregano, salt & pepper, and lemon zest if using) to the bowl and mix all of the ingredients until well-combined.
  8. Then add the egg, egg white and cheese and mix well. Using about 1/3 cup of mixture at a time, form twelve separate patties with your hands and place on a baking sheet lined with parchment paper.
  9. Bake in the oven for 25 minutes on each side. They should be a light golden brown when finished. Transfer to a plate and serve with a touch of lemon juice, ketchup, or marinara.


Store in an airtight container in the refrigerator for up to 4 days or in the freezer for up to 3 months. If frozen, allow to thaw in the refrigerator for at least a few hours before cooking.

Baked Cauliflower & Spinach Fritters {gluten-free & dairy-free}