This Baked Breaded Cauliflower is a healthier, crispy, and flavorful alternative to deep-fried snacks. Coated in a spiced breadcrumb and sesame mixture, these baked florets are perfect as an appetizer, side dish, or a healthy snack option.
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 35-40 minutes
- Total Time: 50-55 minutes
Servings
Serves: 4
Ingredients
- 1 head cauliflower
- 1 cup (110g) breadcrumbs
- 1/2 cup (75g) sesame seeds
- 2-3 eggs
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon oregano
- 1/2 teaspoon garlic powder
- ½ teaspoon paprika
- Cooking spray
Directions
- Preheat the Oven:
Preheat your oven to 400°F (200°C). - Prepare the Cauliflower:
- Cut the cauliflower into small to medium-sized florets.
- Boil the florets in salted water for 5 minutes. Drain well.
- Prepare the Coating:
- In one bowl, mix together the breadcrumbs, sesame seeds, salt, black pepper, oregano, garlic powder, and paprika.
- In a second bowl, beat the eggs with a pinch of salt.
- Coat the Cauliflower:
- Dip each cauliflower floret into the beaten egg, then coat it evenly with the breadcrumb mixture.
- Bake the Cauliflower:
- Arrange the coated florets on a baking tray lined with parchment paper.
- Spray the florets lightly with cooking oil.
- Bake in the preheated oven for 34-40 minutes, or until golden brown and crispy, flipping halfway through if desired.
- Serve:
Serve warm with your favorite dipping sauce.
Serving Suggestions
- Pair with garlic aioli, marinara sauce, or ranch dressing.
- Serve alongside grilled chicken or fish for a complete meal.
- Add to a salad for a crunchy and flavorful topping.
Cooking Tips
- Ensure the cauliflower is well-drained after boiling to prevent sogginess.
- Use panko breadcrumbs for an extra crispy texture.
- Add a pinch of chili powder or cayenne for a spicy kick.
Nutritional Benefits
- Cauliflower: Low in calories, high in fiber, and packed with vitamins C and K.
- Sesame Seeds: A good source of healthy fats and minerals like calcium and magnesium.
- Eggs: Provide protein and essential vitamins.
Dietary Information
- Vegetarian: Yes
- Gluten-Free: Use gluten-free breadcrumbs.
Nutritional Facts (Per Serving)
- Calories: ~150
- Protein: 6g
- Carbohydrates: 15g
- Fat: 7g
- Fiber: 3g
Storage
- Refrigerate: Store leftovers in an airtight container for up to 3 days.
- Reheat: Reheat in the oven at 375°F (190°C) for 8-10 minutes to restore crispiness.
- Freeze: Not recommended as the texture may change.
Why You’ll Love This Recipe
- A healthy alternative to fried snacks.
- Simple and quick to prepare with pantry ingredients.
- Packed with flavor and crunch without excessive calories.
- Kid-friendly and perfect for family gatherings.
Conclusion
Baked Breaded Cauliflower is a delicious and nutritious recipe that’s easy to prepare and perfect for any occasion. With its crispy coating and tender interior, this dish will surely become a household favorite. Serve it as a side, snack, or appetizer, and enjoy a guilt-free treat!
Frequently Asked Questions (FAQ)
- Can I make this recipe vegan? Substitute eggs with a flaxseed or chickpea flour slurry.
- Can I use frozen cauliflower? Yes, but thaw and dry it thoroughly before boiling.
- What can I use instead of sesame seeds? Try grated Parmesan or crushed nuts for a unique flavor.
- How do I make it spicier? Add chili powder or cayenne to the breadcrumb mixture.
- Can I use an air fryer? Yes, cook at 375°F (190°C) for 20 minutes, shaking halfway through.
- How do I prevent soggy cauliflower? Ensure it’s well-drained and pat dry before coating.
- Can I prepare this ahead of time? Yes, coat the florets and refrigerate them. Bake just before serving.
- What dipping sauces go well with this? Garlic aioli, ranch, or sriracha mayo are great options.
- Can I use other vegetables? Yes, broccoli or zucchini are excellent substitutes.
- How do I store leftovers? Refrigerate in an airtight container and reheat in the oven for crispiness.