Parmesan Cauliflower Bites are a delicious and healthy alternative to traditional fried snacks. These crispy, golden florets are coated with seasoned breadcrumbs and Parmesan cheese, making them a perfect appetizer, side dish, or game-day treat. They pair wonderfully with marinara or ranch dipping sauce and are easy to whip up in under 30 minutes.
What Are Parmesan Cauliflower Bites?
Parmesan Cauliflower Bites are baked cauliflower florets coated in a crispy breadcrumb and Parmesan cheese mixture. The combination of Italian seasoning and garlic powder enhances the natural flavor of the cauliflower, while baking instead of frying keeps them light and guilt-free.
Why You’ll Love This Recipe
- Healthier Alternative: A baked version of crispy snacks without the added oil.
- Quick and Easy: Ready in just 30 minutes.
- Versatile: Works as an appetizer, snack, or side dish.
- Kid-Friendly: A great way to sneak more veggies into meals.
Ingredients
- 1 medium head of cauliflower, cut into bite-sized florets
- 2 eggs, beaten
- 1 cup (120 g) panko breadcrumbs
- ½ cup (50 g) grated Parmesan cheese
- 1 tsp garlic powder
- 1 tsp Italian seasoning
- Salt and pepper to taste
- Olive oil spray
Step-by-Step Instructions
Preparing the Coating
- Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
- In a medium bowl, mix the panko breadcrumbs, Parmesan cheese, garlic powder, Italian seasoning, salt, and pepper.
Coating the Cauliflower
- Dip each cauliflower floret into the beaten eggs, ensuring it is fully coated.
- Roll the egg-coated cauliflower in the breadcrumb mixture, pressing gently to help the coating stick.
- Place each coated floret on the prepared baking sheet, leaving space between them.
Baking
- Lightly spray the florets with olive oil to encourage crispiness.
- Bake in the preheated oven for 20–25 minutes, turning them halfway through for even browning.
- Remove from the oven when the florets are golden and tender.
Serving Suggestions
Serve these Parmesan Cauliflower Bites warm with your favorite dipping sauces, such as marinara, ranch, or a spicy aioli. Pair them with a crisp salad or as a crunchy side to a main course.
Storing and Freezing
Storage Tips
- Refrigerator: Store leftovers in an airtight container for up to 3 days. Reheat in the oven or an air fryer to restore crispiness.
Freezing Instructions
- Freeze uncooked coated florets on a baking sheet until solid, then transfer to a freezer-safe bag. Bake from frozen, adding a few extra minutes to the cooking time.
Recipe Variations
- Gluten-Free: Substitute gluten-free breadcrumbs for panko.
- Spicy Version: Add a pinch of cayenne pepper or chili powder to the breadcrumb mixture.
- Cheese Swap: Use Pecorino Romano or a vegan cheese alternative.
- Air Fryer Method: Cook at 400°F (200°C) for 15 minutes, shaking the basket halfway through.
FAQs
Can I use frozen cauliflower?
Yes, but make sure to thaw and pat dry the florets thoroughly to ensure the coating sticks well.
What if I don’t have Parmesan cheese?
You can substitute it with Pecorino Romano or a vegan Parmesan alternative.
How can I make this recipe vegan?
Use a plant-based egg substitute and vegan cheese for a completely vegan version.
Parmesan Cauliflower Bites are a crowd-pleasing snack that’s crispy, flavorful, and easy to prepare. Perfect for family gatherings, game nights, or a quick snack, these bites will disappear in no time. Try them today, and don’t forget to share your experience!
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Parmesan Cauliflower Bites
- Total Time: 30-35 minutes
- Yield: 4 servings
Description
Crispy and flavorful, Parmesan Cauliflower Bites are a baked, healthier alternative to traditional snacks. Coated in seasoned breadcrumbs and Parmesan, they’re perfect as an appetizer, snack, or side dish.
Ingredients
- 1 medium head of cauliflower, cut into bite-sized florets
- 2 eggs, beaten
- 1 cup (120 g) panko breadcrumbs
- ½ cup (50 g) grated Parmesan cheese
- 1 tsp garlic powder
- 1 tsp Italian seasoning
- Salt and pepper to taste
- Olive oil spray
Instructions
1. Prepare the Baking Sheet
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper.
2. Mix the Coating
In a medium bowl, combine panko breadcrumbs, Parmesan cheese, garlic powder, Italian seasoning, salt, and pepper.
3. Coat the Cauliflower
Dip each cauliflower floret into the beaten eggs, ensuring full coverage. Then roll the floret in the breadcrumb mixture, pressing lightly to adhere. Place on the prepared baking sheet, leaving space between pieces.
4. Bake
Lightly spray the coated florets with olive oil to ensure crispiness. Bake in the preheated oven for 20–25 minutes, flipping halfway through, until golden brown and tender.
5. Serve
Remove from the oven and serve warm with marinara or ranch dipping sauce.
Notes
- Make Ahead: You can bread the cauliflower florets in advance and store them in the fridge for up to 4 hours before baking.
- For Extra Crispiness: Use an air fryer at 400°F (200°C) for 15 minutes.
- Storage: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or air fryer to retain crispiness.
- Freezing: Freeze uncooked, breaded florets on a baking sheet, then transfer to a freezer bag. Bake from frozen, adding 5–7 minutes to the cooking time.
- Prep Time: 10 minutes
- Cook Time: 20-25 minutes
- Category: Appetizer, Snack
- Method: Baking
- Cuisine: American, Italian-inspired
Nutrition
- Serving Size: 1 cup (approx.)
- Calories: 150 per serving (estimate)