Baked Cauliflower BitesÂ
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
- Preheat Oven: Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly grease it.
- Prepare Cauliflower: Wash and dry the cauliflower florets thoroughly.
- 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.
- Bake: Spread the cauliflower florets evenly on the baking sheet. Bake for 20-25 minutes, flipping halfway through, until golden brown and crispy.
- Add Parmesan: Sprinkle grated parmesan cheese over the cauliflower in the last 5 minutes of baking for an extra crispy, cheesy flavor.
- 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
- Low in Calories & Carbs: Great for weight loss and keto diets.
- High in Fiber: Supports digestion and gut health.
- Rich in Antioxidants: Helps fight inflammation and free radicals.
- 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.