These crispy cauliflower cutlets are a delicious and nutritious alternative to traditional cutlets. Packed with herbs and spices, they’re baked to golden perfection and served with a creamy Parmesan and herb dip. Perfect as an appetizer, snack, or light meal!
Preparation Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 4–6
Ingredients
For the Cauliflower Cutlets:
- Cauliflower: 1.4 kg, finely chopped
- Breadcrumbs: 140 g
- Flour: 100 g
- Eggs: 3
- Garlic: 1 clove, minced
- Olive Oil: 5 tablespoons
- Turmeric: ½ teaspoon
- Italian Herbs: 1 teaspoon
- Parsley: 2 teaspoons
- Salt: To taste
- Pepper: To taste
For the Parmesan and Herb Dip:
- Sour Cream: 200 g
- Greek Yogurt: 100 g
- Parmesan Cheese: 50 g, grated
- Lemon Juice: 1 teaspoon
- Parsley: 1 teaspoon, finely chopped
- Salt: To taste
- Pepper: To taste
Directions
Prepare the Cauliflower:
- Preheat your oven to 200°C (392°F).
- Bring a large pot of salted water to a boil. Add the cauliflower and cook for 5–7 minutes, or until tender.
- Drain the cauliflower and allow it to cool slightly. Finely chop or mash it into small pieces.
Mix the Cutlet Ingredients:
- In a large mixing bowl, combine the mashed cauliflower, breadcrumbs, flour, minced garlic, turmeric, Italian herbs, parsley, salt, and pepper.
- Crack the eggs into the mixture and stir thoroughly until all ingredients are well combined.
Form the Cutlets:
- Lightly grease a baking sheet with olive oil.
- Take a spoonful of the cauliflower mixture and form it into a small patty or cutlet.
- Place the cutlets on the baking sheet, ensuring they are evenly spaced. Repeat with the remaining mixture.
Bake the Cutlets:
- Drizzle the cutlets with the remaining olive oil.
- Bake in the preheated oven for 15–20 minutes, or until the cutlets are golden brown and crispy.
Prepare the Parmesan and Herb Dip:
- In a medium bowl, combine the sour cream, Greek yogurt, grated Parmesan cheese, lemon juice, and finely chopped parsley.
- Season with salt and pepper to taste.
- Mix well until smooth and creamy.
Serve:
- Serve the cauliflower cutlets warm with the Parmesan and herb dip on the side.
Serving Suggestions
- Pair with a fresh green salad for a light and wholesome meal.
- Serve as an appetizer with a selection of dips, such as marinara sauce or tzatziki.
- Add to a sandwich or wrap for a delicious vegetarian option.
- Offer as a side dish alongside roasted vegetables or grilled chicken.
- Top with a poached egg for a protein-packed breakfast or brunch.
Cooking Tips
- For extra crispiness, spray the cutlets with a little olive oil before baking.
- Substitute breadcrumbs with panko for a lighter texture.
- Add grated cheese to the cauliflower mixture for extra flavor.
- Shape the cutlets into smaller bites for party-friendly appetizers.
- To save time, use a food processor to chop the cauliflower finely.
Nutritional Benefits
- Cauliflower: High in fiber, vitamins C and K, and low in calories.
- Greek Yogurt: Rich in protein and probiotics, supporting gut health.
- Parmesan Cheese: Adds calcium and flavor with minimal calories.
- Olive Oil: Contains healthy fats that support heart health.
Dietary Information
- Vegetarian: Naturally vegetarian-friendly.
- Gluten-Free Option: Use gluten-free breadcrumbs and flour.
- Low-Carb Option: Replace breadcrumbs with almond flour.
Nutritional Facts (Per Serving)
- Calories: 240
- Protein: 8 g
- Fat: 12 g
- Carbohydrates: 22 g
- Fiber: 5 g
- Sugar: 4 g
Storage
- Refrigerator: Store leftover cutlets in an airtight container for up to 3 days.
- Freezer: Freeze cutlets on a baking sheet, then transfer to a freezer-safe bag for up to 2 months.
- Reheating: Warm in the oven at 180°C (350°F) for 10 minutes to retain crispiness.
Why You’ll Love This Recipe
- Healthy and Nutritious: Packed with vegetables and wholesome ingredients.
- Easy to Make: Simple steps and minimal prep time.
- Customizable: Adapt the flavors to suit your taste.
- Family-Friendly: A great way to sneak veggies into meals.
- Perfect for Any Occasion: Works as a snack, appetizer, or main dish.
Conclusion
These Crispy Cauliflower Cutlets with Parmesan and Herb Dip are a fantastic way to enjoy a healthy and flavorful dish. The tender cauliflower combined with herbs, spices, and a creamy dip creates a satisfying and versatile meal.
Whether you’re hosting a party, meal prepping for the week, or simply looking for a nutritious snack, these cutlets are a delicious option that everyone will love. Try them today and savor the goodness of this easy, veggie-packed recipe!
Frequently Asked Questions
- Can I pan-fry the cutlets instead of baking them? Yes, pan-fry in olive oil over medium heat until golden and crispy.
- Can I use frozen cauliflower? Yes, thaw and drain it thoroughly before use.
- What other herbs can I use? Dill, cilantro, or thyme work well.
- Can I make the dip in advance? Yes, prepare the dip and store it in the refrigerator for up to 2 days.
- How do I prevent the cutlets from falling apart? Ensure the mixture is well-combined and not too wet. Adjust the flour if needed.
- Can I add cheese to the cutlet mixture? Absolutely! Parmesan or cheddar works great.
- What other dips go well with these cutlets? Try tzatziki, marinara, or spicy sriracha mayo.
- Are these suitable for kids? Yes, they’re a great way to include more veggies in a kid-friendly dish.
- Can I air-fry the cutlets? Yes, air-fry at 180°C (350°F) for about 12–15 minutes.
- Can I make these vegan? Replace eggs with a flax egg (1 tablespoon flaxseed meal + 2.5 tablespoons water per egg) and use dairy-free yogurt for the dip