Breaded cauliflower is a delicious and healthy alternative to traditional breaded snacks. With a crispy, golden-brown crust on the outside and tender, juicy cauliflower on the inside, this dish is perfect as a side, appetizer, or even a main course. The use of rice flour, oat bran, and a blend of spices like smoked paprika, garlic, and black pepper gives the cauliflower a delightful flavor profile that’s both savory and slightly smoky. Plus, it’s easy to prepare and makes a great option for those looking to eat more vegetables in a fun and tasty way. This breaded cauliflower recipe is not only nutritious but also offers a lower-calorie option compared to fried snacks, making it suitable for anyone wanting to enjoy something crunchy and flavorful without guilt.

Now, let’s get started with this easy-to-make and satisfying breaded cauliflower recipe!

Full Recipe:

Ingredients

For the Breaded Cauliflower:

• Cauliflower: 630g, cut into florets
• Eggs: 3 large (CO grade)
• Rice Flour: 60g
• Oat Bran: 150g
• Garlic: 1-2 cloves, finely minced
• Parsley: 10g, finely chopped
• Ground Black Pepper: a pinch
• Paprika: 1 tsp
• Smoked Paprika: 1 tsp
• Salt: to taste
• Olive Oil: 20g (approximately 1.5 tablespoons)
• Juice of 1 Lemon: (30g)

Nutritional Information Per 100g:

• Calories: 153.3 kcal
• Protein: 7.4g
• Fat: 5.8g
• Carbohydrates: 16.7g
• Yield: 910g

Step-by-Step Instructions

Step 1: Prepare the Ingredients

1. Preheat Your Oven:
   • Preheat your oven to 200°C (400°F). Line a baking tray with parchment paper or lightly grease it with olive oil.
2. Cut the Cauliflower:
   • Wash the cauliflower and cut it into medium-sized florets. Pat them dry with a paper towel to remove any excess moisture.
3. Prepare the Coating Mixture:
   • In a mixing bowl, combine the oat bran, rice flour, minced garlic, parsley, ground black pepper, paprika, smoked paprika, and a pinch of salt. Mix well to ensure the spices are evenly distributed.
4. Whisk the Eggs:
   • In a separate bowl, crack the eggs and beat them until smooth. Add a splash of water or milk if needed to make the egg mixture more fluid.

Step 2: Bread the Cauliflower

1. Coat the Cauliflower:
   • Dip each cauliflower floret into the egg mixture, ensuring it’s well-coated.
   • Next, roll the floret in the oat bran and rice flour mixture, pressing lightly to ensure the coating sticks.
2. Place on Baking Tray:
   • Arrange the breaded cauliflower florets on the prepared baking tray in a single layer. Make sure they are not touching each other for even cooking.

Step 3: Bake the Cauliflower

1. Drizzle with Olive Oil:
   • Lightly drizzle olive oil over the cauliflower florets. This will help them crisp up nicely in the oven.
2. Bake:
   • Place the tray in the preheated oven and bake for 20-25 minutes, turning the cauliflower halfway through to ensure even browning.
   • The cauliflower should be golden-brown and crispy on the outside, yet tender on the inside.

Step 4: Prepare the Lemon Dressing (Optional)

1. Make the Dressing:
   • While the cauliflower is baking, mix the lemon juice, a pinch of salt, and a little olive oil in a small bowl.
   • You can drizzle this over the baked cauliflower just before serving for an extra zing of flavor.
2. Serve:
   • Once the cauliflower is done, remove it from the oven and let it cool for a minute. Serve hot with a sprinkle of freshly chopped parsley.

Frequently Asked Questions (FAQs)

1. Can I use a different type of flour?
Yes, you can substitute rice flour with other gluten-free options like almond flour or coconut flour. Regular all-purpose flour will also work if you don’t have dietary restrictions.

2. Can I deep fry the cauliflower instead of baking?
Yes, if you prefer a more traditional breaded texture, you can deep fry the cauliflower. Just make sure the oil is hot enough (about 180°C or 350°F) to get a nice, crispy crust.

3. How can I make this recipe vegan?
To make this recipe vegan, replace the eggs with a mixture of flaxseed meal and water (1 tablespoon flaxseed meal + 3 tablespoons water per egg) or use a plant-based egg substitute.

4. What can I serve with this breaded cauliflower?
Breaded cauliflower pairs well with a variety of dips like ranch, sriracha mayo, tzatziki, or marinara sauce. It can also be served as a side dish alongside grilled chicken, fish, or a fresh salad.

Tips for Making the Perfect Breaded Cauliflower

1. Dry the Cauliflower:
   • Make sure the cauliflower florets are dry before dipping them in the egg mixture. Excess moisture can prevent the coating from sticking properly.
2. Don’t Overcrowd the Tray:
   • Arrange the cauliflower in a single layer with space around each piece. Overcrowding can lead to steaming instead of baking, which may make the cauliflower less crispy.
3. Use Fresh Spices:
   • Using fresh, high-quality spices will give the cauliflower a richer, more aromatic flavor. Smoked paprika adds a lovely depth, but you can also try other spices like cumin, chili powder, or curry powder for different variations.
4. Adjust Seasoning to Taste:
   • Feel free to adjust the amount of salt, pepper, and other spices to suit your taste preferences.

Storage Tips

1. Refrigeration:
   • Store any leftover breaded cauliflower in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or on the stovetop to regain crispiness.
2. Freezing:
   • You can freeze the breaded, unbaked cauliflower. Lay them out on a baking sheet, freeze until solid, then transfer to a freezer-safe bag. When ready to cook, bake from frozen at 200°C (400°F) for about 25-30 minutes.

Conclusion

Breaded Cauliflower is a delightful, healthy dish that can be enjoyed by everyone. It’s easy to make, packed with flavor, and versatile enough to serve as a snack, side dish, or even a main course. The crispy, golden coating and tender cauliflower inside make every bite a pleasure. Plus, it’s loaded with nutrients, making it a great choice for a balanced diet. Whether you’re cooking for a family dinner or a party, this breaded cauliflower recipe is sure to be a hit.

Try out this recipe, experiment with your favorite spices, and see how it transforms a simple cauliflower into a mouth-watering dish. Don’t forget to share your version with friends and family — they will be asking for the recipe in no time. Enjoy your cooking, and savor every bite of this delightful breaded cauliflower!