Cauliflower Crunch Bites: An Appetizer For Life

Cauliflower Crunch Bites

January 24, 2016   9 Comments

With the Super Bowl and the Oscars on the horizon, it is time to make some healthy appetizers.

This one is simple and features cauliflower. I have been criticized for my love of cauliflower but I continue to cook with it no matter what the consequences.

Cauliflower is a great vehicle for other flavors because it is so bland – and here your family or friends might not even realize you served them something healthy.

These need some kind of sauce to make them delicious – or you could add some smoked paprika and salt to the bread crumbs to make them flavorful. I mixed mayo and Frank’s Red Hot but you could use a less calorie sauce such as green salsa or simply Frank’s Red Hot (which has zero calories).

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Cauliflower Crunch Bites Recipe

Makes 24 bites

½ head cauliflower, cut into bite-sized florets
1 cup panko bread crumbs
2 eggs, beaten

Dipping Sauce:
2 teaspoons Frank’s Red Hot
1 tablespoon mayonnaise

Heat oven to 400 F. Line a rimmed baking sheet with parchment paper. Dip cauliflower pieces into egg and then bread crumbs. Place on parchment paper and bake for 20 minutes until lightly browned and crunchy. Serve hot with sauce on the side

3 bites without sauce is 48 calories, 1.2 g fat, 0.0 g saturated fat, 6.9 g carbohydrates, 0.6 g sugar, 2.2 g protein, 0 g fiber, 79 mg sodium, 1 SmartPts

All of the sauce is 57 calories, 4.9 g fat, 0.7 g saturated fat, 3.5 g carbohydrates, 0.9 g sugar, 0.1 g protein, 0 g fiber, 300 mg sodium, 2 SmartPts

Points values are calculated by Snack Girl and are provided for information only.
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Looks delicious! Sadly a cauliflower currently costs $8 in Canada...!

on January 24, 2016

Hey Lynne,
It is on sale for $1.98 at food basics and $3.99 at Sobeys's in Ontario. Hope we have seen the last of $8 cauliflower.
Snack Girl, this looks delicious!

on January 24, 2016

Thanks Beverley - maybe I will give this a try afterall! :)

on January 24, 2016

Could I use brown rice breadcrumbs for this? And for the sauce, could I use safflower mayo instead of regular mayo? Thanks.

on January 24, 2016

I shared this on FB for all my recipe-sharing FB'ers. My two favorite ingredients, ''healthy'' and ''delicious''!
Thanks Lisa, will give this a try this week because it seems easy and fast. I usually just steam & mash as for mashed potatoes. Has anyone tried to crumble it into ''rice'' & stir-fry it? I haven't been able to experiment with that yet.

on January 24, 2016

To reduce SmartPoints (i.e. to be able to have more than 3 bites for 1 SP), I think I'd try this with egg whites, garlic powder, & a little spray butter (I'd skip SG's sauce as I don't like hot sauce and don't want SP from mayo!).

on January 24, 2016

Another good dipping sauce is Frank's Buffalo Wing Sauce. Delicious and low calorie!

on January 25, 2016

Amazing! Made these tonight. I added some garlic powder to the bread crumbs because I don't do hot sauce and wanted some flavor. You could honestly add any type of spice you wanted. I am not a believer in cauliflower replacing mashed potatoes or rice. Love my carbs! However, I had these with my chicken tonight and didn't even miss the potatoes or rice! Such a satisfying crunch and flavor even without a dipping sauce. These will be added to my weekly menu from now on. Thanks much!

on January 25, 2016

This recepie is delicious. If you have an aldies grocery store check it out. Prices for fresh fruits and vegetables cannot be beat.

on August 8, 2016

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