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
- 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.
- 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.
- 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.
- 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
- 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.
- 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
- Drizzle with Olive Oil:
- Lightly drizzle olive oil over the cauliflower florets. This will help them crisp up nicely in the oven.
- 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)
- 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.
- 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
- 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.
- 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.
- 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.
- Adjust Seasoning to Taste:
- Feel free to adjust the amount of salt, pepper, and other spices to suit your taste preferences.
Storage Tips
- 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.
- 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!
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Breaded Cauliflower Recipe
- Total Time: 45mins
Description
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.
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)
Instructions
Step 1: Prepare the Ingredients
- 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.
- 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.
- 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.
- 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
- 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.
- 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
- Drizzle with Olive Oil:
- Lightly drizzle olive oil over the cauliflower florets. This will help them crisp up nicely in the oven.
- 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)
- 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.
- 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.
- Prep Time: 15mins
- Cook Time: 30mins