These Crispy Cauliflower Bites are coated in a Parmesan and breadcrumb mixture, seasoned with Italian herbs, and baked to golden perfection. Paired with a creamy yogurt-mayonnaise dip, these bites make for a delicious snack or side dish. They’re crispy on the outside, tender on the inside, and full of flavor. Perfect for a light meal or as an appetizer at your next gathering!
Preparation Time: 20 minutes
Cooking Time: 25 minutes
Total Time: 45 minutes
Servings: 4
Ingredients:
For the Cauliflower Bites:
- 3 eggs, beaten
- 0.5 lemon, zest and juice
- 1 sprig of dill, chopped
- 1 cauliflower, cut into florets
- 150g breadcrumbs
- 1 clove of garlic, minced
- 3 tablespoons olive oil
- 1 teaspoon Italian herbs
- Salt, to taste
- Black pepper, to taste
- 60g Parmesan cheese, grated
- Fresh parsley, chopped, for garnish
- Flour for breading
- Olive oil, for baking
For the Yogurt Dip:
- 2 tablespoons yogurt
- 1 tablespoon mayonnaise
- Black pepper, to taste
- Dill, chopped, to taste
- Lemon juice, to taste
Directions:
For the Cauliflower Bites:
- Preheat the oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease with olive oil.
- Prepare the cauliflower: Cut the cauliflower into bite-sized florets. Set aside.
- Prepare the breading stations: In one bowl, add flour for dredging. In a second bowl, beat the eggs, and add the lemon juice, zest, and chopped dill. In a third bowl, combine breadcrumbs, minced garlic, Italian herbs, salt, pepper, and Parmesan cheese.
- Bread the cauliflower: Dredge each cauliflower floret in the flour, dip it into the egg mixture, and coat it with the breadcrumb mixture. Place the breaded cauliflower onto the prepared baking sheet.
- Drizzle with olive oil: Once all the florets are breaded and on the baking sheet, drizzle them with a bit of olive oil to help with crisping.
- Bake: Bake the cauliflower for 20-25 minutes, or until golden brown and crispy, flipping halfway through the cooking time to ensure even browning.
- Garnish and serve: Once done, garnish with fresh parsley and serve hot.
For the Yogurt Dip:
- Mix the ingredients: In a small bowl, mix together the yogurt, mayonnaise, black pepper, dill, and a squeeze of lemon juice.
- Adjust seasoning: Taste and adjust seasoning with more lemon juice, dill, or pepper as desired.
- Serve: Serve the dip alongside the crispy cauliflower bites.
Nutritional Highlights
- Cauliflower: Low in calories but high in fiber, vitamins C and K, and antioxidants, cauliflower is a nutritious vegetable that works well for a guilt-free snack.
- Yogurt Dip: Greek yogurt is high in protein and probiotics, offering a creamy, tangy base for the dip. The addition of Parmesan and fresh herbs boosts the flavor while keeping it light.
Ingredients Overview
- Cauliflower: Choose fresh, firm cauliflower for the best texture.
- Coating for Bites: A mix of breadcrumbs, Parmesan, and spices adds a crispy exterior.
- Yogurt Dip: Made with Greek yogurt, Parmesan, fresh herbs like parsley or dill, and a touch of garlic for extra zest.
Cooking Tips
- Pre-cook the Cauliflower: Blanching or steaming the cauliflower briefly helps it become tender without compromising its texture.
- Crispy Coating: Use panko breadcrumbs for an extra crunch, and bake or air-fry the cauliflower for a healthier result.
- Make the Dip Ahead: Let the yogurt dip sit for a few minutes before serving so the flavors can meld.
Recipe Variations
- Spicy Version: Add a pinch of cayenne pepper or chili powder to the coating for a hint of heat.
- Cheese Swap: Try Pecorino Romano instead of Parmesan for a saltier, tangier flavor.
- Roasted Garlic Dip: Roast garlic beforehand and mix it into the yogurt for a deeper, mellow garlic flavor.
Serving Suggestions
Serve the cauliflower bites warm, straight out of the oven or air fryer, with a bowl of the Parmesan herb yogurt dip. Garnish with extra fresh herbs or a squeeze of lemon juice for added brightness.
Perfect for Leftovers
These bites can be reheated in an oven or air fryer to restore their crispiness. The dip can be stored in the fridge for up to three days, making it easy to enjoy as a quick snack later.
These Crispy Cauliflower Bites with Parmesan and Herb Yogurt Dip are a tasty way to enjoy a nutritious snack that feels indulgent without the extra calories.
Serving Suggestions:
- Serve as an appetizer with the creamy yogurt dip on the side.
- Pair with a fresh green salad for a light lunch or dinner.
- Serve alongside grilled chicken or fish for a complete meal.
- Top with extra Parmesan and fresh herbs for a flavorful finish.
- Serve with a side of garlic bread or pita chips for a more filling option.
Cooking Tips:
- Use panko breadcrumbs for extra crispiness if you prefer.
- Add extra spices like paprika or chili flakes to the breadcrumb mixture for added heat.
- For an air-fryer version, cook the breaded cauliflower at 400°F for about 15 minutes, shaking halfway through.
- Make it gluten-free by using gluten-free breadcrumbs and flour alternatives.
- Don’t overcrowd the baking sheet to ensure the cauliflower gets crispy rather than steaming.
Nutritional Benefits:
- Rich in fiber from the cauliflower, aiding digestion.
- Protein boost from the Parmesan and eggs.
- Healthy fats from olive oil, helping with the absorption of fat-soluble vitamins.
- Rich in vitamins such as Vitamin C and K from the cauliflower and lemon juice.
- Low-carb option compared to traditional fried dishes.
Dietary Information:
- Vegetarian-friendly as it contains no meat.
- Can be made gluten-free by substituting with gluten-free flour and breadcrumbs.
- Low-carb option if you skip the breadcrumbs or use almond flour as a coating.
- Keto-friendly by using almond flour and skipping the breadcrumbs.
- Dairy-free version by using dairy-free cheese alternatives.
Nutritional Facts (per serving):
- Calories: 220
- Protein: 8g
- Carbohydrates: 15g
- Fat: 15g
- Fiber: 4g
- Sugar: 3g
Storage:
- Refrigerate: Store any leftovers in an airtight container in the fridge for up to 3 days.
- Reheat: Reheat in the oven at 375°F (190°C) or in an air fryer to maintain crispiness.
- Freeze: You can freeze breaded, uncooked cauliflower for up to 2 months. Bake directly from frozen, adding 5-10 minutes to the baking time.
Why You’ll Love This Recipe:
- Healthier alternative to fried snacks: These baked cauliflower bites are crispy without the added fat of frying.
- Packed with flavor: The combination of Italian herbs, Parmesan, and lemon zest makes every bite delicious.
- Easy to make: With simple steps and readily available ingredients, this recipe is perfect for a quick snack or side.
- Customizable: Add your favorite spices, herbs, or cheese to make it your own.
- Great for meal prep: You can make these bites in advance and enjoy them throughout the week.
Conclusion:
These Crispy Cauliflower Bites are a fun, flavorful way to enjoy cauliflower. With a golden, cheesy crust and a tangy, herby yogurt dip, this dish offers a delicious balance of textures and tastes. Whether served as an appetizer, side dish, or snack, it’s a versatile and healthy option that will quickly become a favorite in your kitchen. Plus, it’s easy to adapt to different dietary needs, making it a perfect choice for everyone to enjoy!
Frequently Asked Questions:
- Can I make this recipe vegan?
Yes, you can use a plant-based egg substitute, vegan mayonnaise, and dairy-free Parmesan to make this recipe vegan-friendly. - Can I prepare the cauliflower in advance?
Yes, you can bread the cauliflower florets ahead of time and store them in the fridge until you’re ready to bake them. - How can I make this gluten-free?
Simply use gluten-free breadcrumbs and flour to make this recipe gluten-free. - Can I air-fry the cauliflower instead of baking?
Absolutely! Air fry the breaded cauliflower at 400°F for about 15 minutes, shaking halfway through for even cooking. Print
Crispy Cauliflower Bites with Parmesan and Herb Yogurt Dip
- Total Time: 45mins
Description
These Crispy Cauliflower Bites are coated in a Parmesan and breadcrumb mixture, seasoned with Italian herbs, and baked to golden perfection. Paired with a creamy yogurt-mayonnaise dip, these bites make for a delicious snack or side dish. They’re crispy on the outside, tender on the inside, and full of flavor. Perfect for a light meal or as an appetizer at your next gathering!
Ingredients
ScaleFor the Cauliflower Bites:
- 3 eggs, beaten
- 0.5 lemon, zest and juice
- 1 sprig of dill, chopped
- 1 cauliflower, cut into florets
- 150g breadcrumbs
- 1 clove of garlic, minced
- 3 tablespoons olive oil
- 1 teaspoon Italian herbs
- Salt, to taste
- Black pepper, to taste
- 60g Parmesan cheese, grated
- Fresh parsley, chopped, for garnish
- Flour for breading
- Olive oil, for baking
For the Yogurt Dip:
- 2 tablespoons yogurt
- 1 tablespoon mayonnaise
- Black pepper, to taste
- Dill, chopped, to taste
- Lemon juice, to taste
Instructions
For the Cauliflower Bites:
- Preheat the oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease with olive oil.
- Prepare the cauliflower: Cut the cauliflower into bite-sized florets. Set aside.
- Prepare the breading stations: In one bowl, add flour for dredging. In a second bowl, beat the eggs, and add the lemon juice, zest, and chopped dill. In a third bowl, combine breadcrumbs, minced garlic, Italian herbs, salt, pepper, and Parmesan cheese.
- Bread the cauliflower: Dredge each cauliflower floret in the flour, dip it into the egg mixture, and coat it with the breadcrumb mixture. Place the breaded cauliflower onto the prepared baking sheet.
- Drizzle with olive oil: Once all the florets are breaded and on the baking sheet, drizzle them with a bit of olive oil to help with crisping.
- Bake: Bake the cauliflower for 20-25 minutes, or until golden brown and crispy, flipping halfway through the cooking time to ensure even browning.
- Garnish and serve: Once done, garnish with fresh parsley and serve hot.
For the Yogurt Dip:
- Mix the ingredients: In a small bowl, mix together the yogurt, mayonnaise, black pepper, dill, and a squeeze of lemon juice.
- Adjust seasoning: Taste and adjust seasoning with more lemon juice, dill, or pepper as desired.
- Serve: Serve the dip alongside the crispy cauliflower bites.
- Prep Time: 15mins
- Cook Time: 30mins
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