Fitness / March 18, 2024

Easy Breaded Cauliflower

Healthy and crunchy, these panko-coated cauliflower bites are a guilt-free snack or game night treat.

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We love cauliflower, and we never tire of finding new ways of preparing it.

This baked recipe gives the cauliflower an irresistible crunch without all the mess and calories of frying it, and it makes it into an ideal healthy finger food that your family will love, especially paired with a delicious low-fat dip.

Whether you use it as a snack, as a game-time finger food or as a side dish to dinner, you’ve got a winner on your hands. As the cauliflower bakes the inside of the florets develops a smooth, creamy texture while the panko breadcrumbs give it a crunchy outer layer that’s sure to satisfy even the pickiest of eaters.

Is Breaded Cauliflower Healthy?

Cauliflower is a low calorie vegetable that’s loaded with fiber and vitamins, especially C and K. Preparing it in this way adds a delicious crunch while keeping the fat content and the calorie count down. The eggs add some protein and healthy fats, and starches are provided through the breadcrumbs. Compared to other breaded snacks and finger foods, this one is pretty much as healthy as it gets.

Which is better, cooked or raw cauliflower?

Cauliflower’s mild flavour and creamy colour make it a popular choice both cooked and raw. As is the case with most vegetables, it loses a little of its vitamin C content through the cooking process, but cooking it makes it easier for your body to absorb the nutrients in it, such as magnesium and vitamin K. Cooking also reduces its tendency to produce gas n the intestines, causing some people discomfort or, um, embarrassment.

Cooking cauliflower also enhances its subtle flavour and smooth texture, making it more palatable. Roasting the cauliflower as we have done here gives you the best of both worlds – nutrients are not leached out through a boiling process, keeping most of them inside the florets. It also makes it tastier and softer, which’ll encourage your family to eat it, getting all those nutrients into their bodies.

INGREDIENTS

1 head Cauliflower cut into florets
3 Eggs
1 cup Panko bread crumbs
1 tsp Smoked Paprika
½ tsp ground Coriander
¼ tsp ground Garlic
1 tsp Italian Herbs
Salt and Pepper

INSTRUCTIONS

Heat

Set the oven to 350F and whisk eggs in a bowl.

Blend

For a spicy hit, mix breadcrumbs, paprika, coriander, garlic, with Italian herbs, and seasonings in a separate bowl.

Coat and Cook

Dip the cauliflower in egg, roll in breadcrumbs, lay on a baking sheet. Bake until crispy and golden (roughly 30 minutes).

Devour!

FAQs & Tips

How to Make Ahead and Store?

This is a great dish to prepare in advance. Get all your cauliflower breaded and laid out on your cookie sheet, and store it in the fridge until you’re ready to bake it.

What kind of dip should I have with it?

That’s up to you. We love the flavor of Greek yoghurt with cauliflower, and you can season it however you like. Starting with 0% fat greek yoghurt, try making a simple tzatziki with grated cucumber and garlic, or try adding sriracha for a sauce with kick. Zero-fat Greek yoghurt is smooth and thick, and is a great low-calorie base for any dip that takes your fancy.

How do I make sure the cauliflower comes out crispy?

Don’t over-crowd the pan. Cauliflower contains a fair bit of water, and if your florets are too close to each other they will have a tendency to steam instead of roast. Make sure the pieces aren’t touching – use two trays if you need to.

Can I make this gluten-free?

All you need to do is to substitute the breadcrumbs for gluten-free ones. The rest of the dish is naturally gluten-free.

Serving Suggestions

We love these cauliflower bites as a finger food to pass around at your next get-together or as a healthy alternative to high calorie snacks while watching the game. They pair well with tzatziki or this delicious dip which also draws on some Mediterranean flavours. If you’re a wing fan and want something more “wing-like” for game night, try making your own buffalo sauce using hot sauce, butter and honey.

Easy Breaded Cauliflower

Healthy and crunchy, these panko-coated cauliflower bites are a guilt-free snack or game night treat.

Prep Time 15

Cook Time 30

Total Time 45

Servings

Calories 97kcal

Author FoodFaithFitness

Ingredients

1 head Cauliflower cut into florets
3 Eggs
1 cup Panko bread crumbs
1 tsp Smoked Paprika
½ tsp ground Coriander
¼ tsp ground Garlic
1 tsp Italian Herbs
Salt and Pepper

Instructions

Preheat the oven to 350F. Then whisk the eggs together in one bowl.
In another bowl mix the bread crumbs, paprika, coriander, garlic, Italian herbs, and salt and pepper.
Dip each cauliflower floret into the egg and then into the breadcrumb mix. Lay them out onto a lined baking sheet and then bake for 30 minutes or until the bread crumbs are crispy and golden brown.