These Crispy Parmesan Cauliflower Bites are the perfect snack or side dish for any occasion. Coated in a crunchy parmesan and panko crust with a touch of Cajun seasoning, they’re packed with flavor and easy to prepare. Serve them as an appetizer, party snack, or a healthier alternative to fried treats!
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
Ingredients
- 1 large cauliflower, cut into bite-sized florets
- 1/2 cup (65 g) flour (use gluten-free flour for a gluten-free option)
- 2 eggs, lightly beaten
- 1 cup (50 g) panko breadcrumbs (gluten-free option available)
- 1/2 cup (50 g) Parmigiano Reggiano (parmesan), grated
- 1 tablespoon Creole or Cajun seasoning
Directions
- Preheat the Oven:
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. - Prepare the Coating:
Set up three bowls for coating:- Bowl 1: Add 1/2 cup flour.
- Bowl 2: Lightly beat 2 eggs.
- Bowl 3: Mix panko breadcrumbs, grated parmesan, and Cajun seasoning.
- Coat the Cauliflower:
- Dip each cauliflower floret into the flour, shaking off excess.
- Dip into the beaten eggs, ensuring full coverage.
- Roll in the breadcrumb mixture, pressing gently to adhere.
- Bake the Cauliflower:
Place the coated florets on the prepared baking sheet in a single layer.
Bake for 25-30 minutes, turning halfway through, until golden brown and crispy. - Serve:
Serve immediately with your favorite dipping sauce, such as ranch, aioli, or marinara.
Serving Suggestions
- Pair with a spicy Sriracha mayo for a bold kick.
- Serve alongside a fresh green salad for a balanced meal.
- Add to a veggie platter with other roasted vegetables and hummus.
Cooking Tips
- For extra crispiness, spray the coated florets with a light layer of cooking spray before baking.
- Experiment with seasonings like garlic powder, smoked paprika, or Italian herbs.
- Use an air fryer for faster cooking and an even crispier texture.
Nutritional Benefits
- Cauliflower: Low in calories, rich in fiber, and high in vitamins C and K.
- Parmesan Cheese: Provides calcium and protein.
- Eggs: High-quality protein and essential nutrients.
Dietary Information
- Vegetarian: Yes
- Gluten-Free: Use gluten-free flour and breadcrumbs.
- Low-Carb: Swap breadcrumbs for almond flour for a keto-friendly version.
Nutritional Facts (Per Serving)
- Calories: ~120
- Protein: ~6g
- Carbohydrates: ~12g
- Fat: ~5g
- Fiber: ~3g
Storage
- Refrigerate: Store leftovers in an airtight container for up to 3 days.
- Reheat: Reheat in an oven or air fryer for 5-7 minutes to regain crispiness.
- Freeze: Freeze uncooked, coated florets on a tray, then transfer to a bag for up to 2 months.
Why You’ll Love This Recipe
- Quick and easy to prepare with minimal ingredients.
- A healthy and delicious alternative to fried snacks.
- Perfect for parties, gatherings, or family dinners.
- Customizable with different seasonings and dips.
Conclusion
These Crispy Parmesan Cauliflower Bites are a hit for any meal or occasion. Their golden, cheesy crust and tender cauliflower center make them irresistible. Whether served as an appetizer or a snack, they are sure to impress your family and friends!
Frequently Asked Questions (FAQs)
- Can I use frozen cauliflower?
Yes, but thaw and pat dry thoroughly before coating. - Can I make these dairy-free?
Substitute parmesan with nutritional yeast for a dairy-free option. - Can I use almond flour instead of regular flour?
Absolutely! Almond flour works well for a gluten-free, low-carb version. - How do I prevent the coating from falling off?
Make sure the cauliflower is dry before coating and press the breadcrumbs firmly. - Can I add other spices?
Yes, feel free to add garlic powder, onion powder, or chili flakes to the breadcrumb mixture. - Can I prepare these ahead of time?
Coat the florets and refrigerate for up to 12 hours before baking. - What dipping sauces pair well with this recipe?
Ranch dressing, marinara sauce, or garlic aioli are great options. - Can I make these vegan?
Replace eggs with a flaxseed or chickpea flour slurry for a vegan alternative. - Can I double the recipe?
Yes, but use multiple baking trays to avoid overcrowding. - Can I pan-fry instead of baking?
Yes, fry in shallow oil over medium heat until golden and crispy.