With July 4th around the corner, we were on the hunt for a delicious vegetarian option for our BBQ menu. Enter, Liz Moody of Sprouted Routes–who at this point is basically our recipe fairy-godmother. Through Liz, we discovered her insanely delicious veggie take on a BBQ classic–fritters! Her version is centered around cauliflower–our fav–and is both gluten and dairy free! Enjoy!



1 cauliflower, washed and cut roughly into large florets

1 egg, beaten (you can also sub 1 chia egg or 1 flax egg, if vegan)

½ cup flour of choice (I’ve used both Bob’s Red Mill gluten free flour and spelt flour with great success)

½ tsp chipotle powder

1 jalapeno, seeded and minced

4 cloves of garlic, minced

1 onion, minced

1/4 tsp salt

1/8 tsp black pepper

Avocado oil (or other high heat oil of choice), for frying


  1. Steam the cauliflower for about 10 minutes, or until very fork tender. Meanwhile, mix together all remaining ingredients save for avocado oil. Let the cauliflower cool slightly (so you don’t end up with scrambled eggs) before using a wooden spoon to mix it into the egg mixture, mashing it as you go. You should end up with a lumpy looking batter – bits of cauliflower are great, but you want the egg and flour to be evenly distributed. Heat a large frying pan over medium heat, then coat the bottom lightly with avocado oil (or other high heat oil of choice). Using two teaspoons, spoon batter into pan, pressing each fritter flat with the back of your spoon. Cook for 2 – 3 minutes on each side, or until you see the edges begin to turn golden. Transfer to paper towel. To keep warm, store in oven at 200 degrees until ready to serve.
  2. These can be made ahead and frozen. Simply transfer directly from the freezer to a 350 degree oven and reheat until crispy again. Makes about 22 fritters, depending on the size.

Intro by: Ava Donaldson | Recipe & Photos by: Liz Moody

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