Cauliflower Katsu

  • 20MINS
  • 45MINS
  • Serves 4
  • 323KCAL

Crispy, breadcrumb-coated cauliflower florets served with our slimming-friendly version of a Katsu curry sauce. This recipe is a vegetarian dream, loaded with flavour and delicious served with a side of fluffy Basmati rice.

  • Batch Cook pinchofnom.com
  • Dairy Free pinchofnom.com
  • Everyday Light pinchofnom.com
Easy Peasy Cauliflower Katsu pinchofnom.com

NutritionPer Serving

  • Calories323
  • Carbs52g
  • Protein14g
  • Fat5.4g
  • Saturates1.2g
  • Sugars19g

Cauliflower Katsu - Pinch of Nom Slimming Recipes

For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!

Our popular Katsu Chicken Curry has been around for a while now, but if you don’t eat meat, you might have missed out on the delicious, mildly-spiced flavours. We love using cauliflower as a substitute for chicken, and the florets work so well in this recipe!

Coated in egg and dipped in crunchy panko breadcrumbs, they turn golden and crispy in the oven. Our Katsu sauce is the real star of the show here – and you’d never guess it’s made from blended up vegetables. 

Thick and creamy, our slimming-friendly curry sauce is so much lighter than the high-calorie version you’ll find in most restaurants. It’s perfect for cooking in big batches, and it’s freezer-friendly too, so you can always have some on standby for the next time you get a hankering for this Cauliflower Katsu. 

If you have an air fryer, you can use it to get your cauliflower even crispier! Find the air fryer method for this recipe here

What diets is this Cauliflower Katsu suitable for?

This Cauliflower Katsu recipe is suitable for vegetarians and anyone following a dairy-free diet. 

It can be made gluten free as long as you swap out the following ingredients for suitable gluten-free alternatives:

  • Panko breadcrumbs
  • Vegetable stock cubes

If you’re cooking for people with allergies, be extra careful when checking ingredients and preparing food!

How Weight Watchers friendly is this Cauliflower Katsu recipe?

Weight Watchers’ new PersonalPoints plan calculates each individual’s Points allowance based on their unique food preferences and goals. This means we’re no longer able to offer exact WW points for our recipes.

The good news is that all of our recipes are still Weight Watchers friendly! If you have any questions about your Points budgets or you’re unsure how a certain recipe will fit into your plan, please reach out to Weight Watchers directly.

Do you need any special ingredients to make Cauliflower Katsu?

You don’t need any special ingredients to make this recipe, although there are a couple of bits of equipment that are required to prepare it. You will need either a hand blender or a food processor to blend your Katsu Curry mixture into a sauce. 

We love hearing from you, submit any tips or tricks you have for this dish and we’ll review them and add some of them here. Just click here.

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A budget-friendly hand blender like this one will come in useful for everything from smoothies to soup and sauces. 

This Kenwood food processor not only blends, it also slices, dices, grates and chops! That’ll save you so much time in the kitchen. 

How many calories are in this Cauliflower Katsu?

There are 323 calories per portion in this Cauliflower Katsu, which means it falls into our Everyday Light category. 

This Cauliflower Katsu is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers. 

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

Step 1

Spray the pan with low-calorie cooking spray and place over a medium heat. Sauté the onions for 6-8 minutes, until softened and lightly coloured.

Step 1 pinchofnom.com

Step 2

Add the crushed garlic, curry powder and garam masala and cook for another minute until fragrant.

Step 2 pinchofnom.com Step 2 pinchofnom.com

Step 3

Add the remaining sauce ingredients and bring to the boil. Reduce the heat to a simmer, and allow to cook for 45 minutes, stirring occasionally and making sure it does not reduce too much.

Step 3 pinchofnom.com Step 3 pinchofnom.com

Step 4

While the sauce cooks, prepare the cauliflower. Spray a baking sheet with low-calorie cooking spray, and preheat the oven to 180°C.

Step 5

Season the egg with a pinch of salt. Place the breadcrumbs in a large bowl. Dip each cauliflower floret into the egg, then into the bowl of breadcrumbs. Toss around to coat well and place onto the baking sheet. Spray well with low-calorie cooking spray, sprinkle over a little salt and pop in the oven for 20 minutes.

Step 5 pinchofnom.com

Step 6

When the carrots and potatoes are soft, remove the pan from the heat and blitz the sauce using a hand blender or a food processor. Check the consistency. You can add a little more water if it is too thick. If it is too thin, pour back into the pan and return to the stove to reduce. Keep an eye on it and stir to prevent it catching.

Step 6 pinchofnom.com

Step 7

When the cauliflower is cooked, it should be crisp and golden on the outside and cooked all the way through, but with some “bite”.

Step 8

Arrange the cauliflower on a plate. Drizzle a little sauce over and serve the rest of the sauce on the side. We love serving ours with Basmati rice, raw carrot ribbons and some fresh coriander for garnish.

Cauliflower Katsu - Pinch of Nom Slimming Recipes

What could I serve with this Cauliflower Katsu?

We love to serve this recipe with a really simple side of Basmati rice. 125g of cooked Basmati rice will add 173 calories to this dish, taking the total to 496 calories per serving. If you preferred, you could serve Cauliflower Katsu alongside any of the following recipes:

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How do you know when Cauliflower Katsu is cooked?

You should cook this Cauliflower Katsu until the breadcrumb coating is golden and the cauliflower is cooked all the way through, but still has a bite to it. This will take around 20 minutes.

Here in the UK, the standard advice is to cook food until it has reached 70°C and maintained that temperature for 2 minutes. This is to keep you and your family safe! 

How long can you keep Cauliflower Katsu in the fridge?

Once you’ve put it out, ideally you should eat this dish within 4 hours. To keep the cauliflower nice and crispy, we would recommend making this fresh, right before you want to eat it. The sauce can be cooked in advance, cooled and stored in a container with a lid in the fridge for 3 days or so. 

Can I freeze Cauliflower Katsu?

We suggest making the cauliflower fresh each time, but the sauce CAN be frozen. Please remember to do the following;

  • Freeze it as soon as it is cold enough.
  • Use a container or bag that is suitable for freezing.

Don’t forget to add a label with what it is, and on what date you put it in the freezer! 

How do I reheat Cauliflower Katsu?

If you have frozen or refrigerated the sauce, it can be reheated following the guidelines below:

From chilled: Place in a microwavable container with a loosely fitting lid and heat for 4 minutes in the microwave, stirring halfway through. Alternatively reheat in a small pan, over a medium heat for a couple of minutes, stirring occasionally, until the sauce is bubbling. 

From frozen: Allow to defrost overnight in the fridge and reheat following the instructions above. 

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Cauliflower Katsu

Crispy, breadcrumb-coated cauliflower florets served with our slimming-friendly version of a Katsu curry sauce. This recipe is a vegetarian dream, loaded with flavour and delicious served with a side of fluffy Basmati rice.
  • Prep Time
    20 MINS
  • Cook Time
    45 MINS
  • KCals 323
  • Carbs 52G

Ingredients

  • 500 g cauliflower, cut into evenly sized florets
  • 75 g panko breadcrumbs
  • 2 eggs, beaten
  • a pinch of salt

For the curry sauce

  • 400 g carrots, peeled and roughly chopped
  • 250 g onions, peeled and chopped
  • 200 g potatoes, peeled and roughly chopped
  • 4 cloves of garlic, peeled and crushed
  • 2 vegetable stock cubes, made up with 750ml boiling water
  • 1 tbsp granulated sweetener
  • 2 tbsp curry powder
  • 2 tbsp soy sauce
  • 2 tbsp garlic granules
  • 1 tbsp onion granules
  • 1 tbsp garam masala
  • low-calorie cooking spray
  • a pinch of salt

Saucepan

Baking tray

hand blender or food processor

We use a fan assisted oven for all of our recipes. Check out our oven temperature conversion guide.

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Instructions

  1. Spray the pan with low-calorie cooking spray and place over a medium heat. Sauté the onions for 6-8 minutes, until softened and lightly coloured.
  2. Add the crushed garlic, curry powder and garam masala and cook for another minute until fragrant.
  3. Add the remaining sauce ingredients and bring to the boil. Reduce the heat to a simmer, and allow to cook for 45 minutes, stirring occasionally and making sure it does not reduce too much.
  4. While the sauce cooks, prepare the cauliflower. Spray a baking sheet with low-calorie cooking spray, and preheat the oven to 180°C.
  5. Season the egg with a pinch of salt. Place the breadcrumbs in a large bowl. Dip each cauliflower floret into the egg, then into the bowl of breadcrumbs. Toss around to coat well and place onto the baking sheet. Spray well with low-calorie cooking spray, sprinkle over a little salt and pop in the oven for 20 minutes.
  6. When the carrots and potatoes are soft, remove the pan from the heat and blitz the sauce using a hand blender or a food processor. Check the consistency. You can add a little more water if it is too thick. If it is too thin, pour back into the pan and return to the stove to reduce. Keep an eye on it and stir to prevent it catching.
  7. When the cauliflower is cooked, it should be crisp and golden on the outside and cooked all the way through, but with some "bite".
  8. Arrange the cauliflower on a plate. Drizzle a little sauce over and serve the rest of the sauce on the side. We love serving ours with Basmati rice, raw carrot ribbons and some fresh coriander for garnish.

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