Baked Cauliflower Bites

Table of Contents

Baked Cauliflower Bites 

Description

These Baked Cauliflower Bites are crispy, flavorful, and a perfect healthy snack or side dish. Lightly seasoned, roasted to golden perfection, and topped with parmesan, they make a delicious low-carb alternative to traditional fried snacks.


Ingredients

For the Cauliflower Bites:

  • 1 medium head of cauliflower (cut into bite-sized florets)
  • 2 tbsp olive oil
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp smoked paprika
  • ½ tsp salt
  • ¼ tsp black pepper
  • ½ cup grated parmesan cheese (optional)
  • 1 tbsp chopped fresh parsley (for garnish)

For Dipping (Optional):

  • Ranch dressing, marinara sauce, or spicy mayo

Instructions

  1. Preheat Oven: Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly grease it.
  2. Prepare Cauliflower: Wash and dry the cauliflower florets thoroughly.
  3. Seasoning: In a large bowl, toss the cauliflower with olive oil, garlic powder, onion powder, smoked paprika, salt, and black pepper. Mix well to coat evenly.
  4. Bake: Spread the cauliflower florets evenly on the baking sheet. Bake for 20-25 minutes, flipping halfway through, until golden brown and crispy.
  5. Add Parmesan: Sprinkle grated parmesan cheese over the cauliflower in the last 5 minutes of baking for an extra crispy, cheesy flavor.
  6. Garnish & Serve: Remove from the oven, garnish with chopped parsley, and serve hot with your favorite dipping sauce.

Notes & Tips

  • Crispier Texture: For extra crispiness, broil the cauliflower for 2-3 minutes at the end of baking.
  • Spicy Kick: Add ½ tsp cayenne pepper or red chili flakes for a spicy version.
  • Cheese Alternative: Swap parmesan with nutritional yeast for a dairy-free version.
  • Air Fryer Option: Cook at 375°F (190°C) for 12-15 minutes, shaking the basket halfway through.
  • Storage: Store leftovers in an airtight container in the fridge for 3-4 days. Reheat in the oven at 375°F (190°C) for 5-7 minutes to keep them crispy.

Nutritional Information (Per Serving – Approx. 1 Cup)

  • Calories: 120
  • Carbohydrates: 8g
  • Protein: 4g
  • Fat: 8g
  • Fiber: 3g
  • Sugar: 2g

Health Benefits of Cauliflower

  1. Low in Calories & Carbs: Great for weight loss and keto diets.
  2. High in Fiber: Supports digestion and gut health.
  3. Rich in Antioxidants: Helps fight inflammation and free radicals.
  4. Good Source of Vitamin C & K: Boosts immunity and bone health.

Q&A

Q: Can I use frozen cauliflower?
A: Yes, but thaw and pat dry before baking to prevent sogginess.

Q: What can I use instead of olive oil?
A: Avocado oil or melted butter works well.

Q: Can I make these ahead of time?
A: Yes! Bake ahead and reheat in the oven before serving for the best texture.

Q: How do I make them vegan?
A: Skip the parmesan or use a dairy-free cheese alternative like nutritional yeast.

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