cauliflower bites

Move Over Unhealthy Snacks, This Cauliflower Recipe Will Be Your Latest Obsession

Forget about chips, French fries, popcorn and other snacks that we usually make when we casually hang out with friends. Next time, make crispy cauliflower snacks. You don’t like the cauliflower taste? Making this amazing recipe will change your mind for sure.

This vegetable became very popular nowadays because it contains a few calories and it is low in carbs. Moreover, it’s great for you if you are dieting or trying losing the extra weight. So let’s check the nutritional values of this vegetable real quick.

Cauliflower Nutritional Values and Properties

One cup of cauliflower consist of:

– The calorie content: 25
– Of which fibers: 3 grams
– Vitamin K: 20% of the RDI
– Folate: 14% of the RDI
– Vitamin C: 77% of the RDI
– Vitamin B6: 11% of the RDI
– Pantothenic acid: 7% of the RDI
– Phosphorus: 4% of the RDI
– Potassium: 9% of the RDI
– Magnesium: 4% of the RDI
– Manganese: 8% of the RDI

As you can see cauliflower is rich in fibers that promote good gut function and detoxify your body. It’s very low in carbs and calories, that promotes healthy body weight. Then, the vitamin and mineral content is pretty amazing. Vitamin C, K, and B6 are great antioxidants that protect your body from free radicals.

Let’s return to the delicious recipe.

Crunchy Parmesan Cauliflower Bites

For this recipe you will need the following ingredients:

– 4 cups of crushed cauliflower (florets pieces)
– 2 eggs whisked
– ¼ cup of finely grated parmesan cheese
– 1 cup of panko breadcrumbs
– Pinch of kosher salt, black pepper or any other spice of your desire


First, take one medium bowl and add the panko breadcrumbs, parmesan and the seasoning (salt, black pepper and other.) Mix well so the ingredients combine nicely. Then, turn your oven and preheat it to 200°C. Afterward, put one by one cauliflower floret into the whisked eggs and press it into the parmesan mixture. Place the cauliflowers on to baking paper-lined pan. Repeat the process until all of the florets are coated with the mixture.

Put the pan in the oven and cook for 20 to 25 minutes. Check the bites every other minute to make sure that they don’t burn. The goal is to reach beautiful brown golden color and crispy texture. Serve them with spicy homemade salsa.cauliflower bites

Note: Pinko crumbs are Japanese breadcrumbs that you can find in your Asian part of your grocery store. Also, you can substitute eggs with olive oil and parmesan with crushed raw cashews (unsalted) or nutritional yeast.

The Top 8 Health Benefits of Cauliflower

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