Parmesan Cauliflower Bites

a close-up photo of parmesan cauliflower bites on a white plate
These Parmesan cauliflower bites are crunchy and addicting. They make a yummy snack and are ready in less than 30 minutes.

a close-up photo of dipping a parmesan cauliflower bite in a dipping sauce

I’ve become obsessed with roasted cauliflower lately. These cauliflower bites are breaded, baked until crispy and then served with a side of marinara sauce. We polished off a giant plate’s worth in no time. Okay, Mr. K was a little mad at first because I didn’t tell him it was cauliflower and he thought it was chicken, but once he got his head around it, he enjoyed them too.

I love how easy these are and I’ve already bought more cauliflower to make them again.
parmesan cauliflower bites on a white plate with dipping sauce

 

Crunchy Parmesan Cauliflower Bites

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Appetizer, Snacks
Cuisine: American
Servings: 4
You only need 30 minutes to make these crunchy and addictive Parmesan cauliflower bites.

Ingredients:

  • 1/2 head cauliflower cut into bite sized florets
  • 1 1/2 cups panko bread crumbs Kikkoman brand preferred for even baking
  • 3/4  cup finely ground Parmesan cheese (see note)
  • 2 large eggs whisked
  • marinara sauce for dipping
  • 1 tbsp fresh parsley finely chopped (optional, for garnish)

Directions:

  1. Preheat oven to 400°F. Line a large baking sheet with parchment paper.

  2. Add panko and cheese to a large bowl and then mix together until thoroughly combined. Dip cauliflower in egg mixture and then shake a few times so that excess egg drips off. You don't want to dampen your breadcrumbs with excess egg because then they won't stick to the cauliflower. Then roll in bread crumb mixture until fully coated and place on a baking sheet lined with parchment paper. You may need to press on the coating to help get it to stick to the cauliflower bites. Repeat until all cauliflower is coated. 
  3. Bake for about 20-25 minutes until coating is a dark golden brown and crunchy. Sprinkle with parsley. Serve with marinara sauce.

Notes:

I used shredded Parmesan cheese and put it through a food processor until the crumbs were the same size as the panko breadcrumbs.

Nutrition Facts
Crunchy Parmesan Cauliflower Bites
Amount Per Serving (0.25 of recipe)
Calories 366 Calories from Fat 79
% Daily Value*
Total Fat 8.8g 14%
Saturated Fat 4g 20%
Polyunsaturated Fat 1.4g
Monounsaturated Fat 2.7g
Cholesterol 103.8mg 35%
Sodium 632.4mg 26%
Total Carbohydrates 51.5g 17%
Dietary Fiber 3.3g 13%
Sugars 4.1g
Protein 21.6g 43%
Vitamin A 5%
Vitamin C 59%
Calcium 29%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have. All images and content are © Kirbie's Cravings.

 

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32 comments on “Parmesan Cauliflower Bites”

  1. I love these!! Gotta make them ASAP! 

  2. What a delicious way to eat cauliflower! These little bites look so cheesey, delicious and crispy… it’s hard to believe that they are baked. Great recipe & pinned!

  3. I’m obsessed with cauliflower too. Did you see the cauli florets at Costco? It was like $3.50 already pre washed/cut. I swear a head of cauliflower is sooo expensive at regular markets these days. Where did you get your cauliflower? Do you think it’s possible to omit the panko and use just extra parm as the coating for this recipe?

    • If you omit the bread crumbs it won’t be crunchy; it’ll just be cheese and egg which I don’t think will be very pleasant. if you just want roasted cauliflower with parmesan flavoring, you could simply lay out the cauliflower and sprinkle on some cheese before roasting. I got my cauliflower at Sprouts. They had it on sale last week for $.99/lb.

  4. I have never eaten cauliflower this way but I must say this won’t last even few mins in our house!! Such delicious treat!

  5. These look so good. I would never have thought to serve cauliflower with a sauce like this before. Yum.

  6. I made these. It didn’t work for me. It didn’t cook enough inside with the same time it took to get a good coolor. 
    I will try to blanch first the next time, then do the coating and baking.  
    It also requires a little salt. 

    • hmm, if you cut the cauliflower small enough, it shouldn’t take too long to cook. perhaps you can try putting it in a lower part of your oven if your crumbs are cooking too fast. also, since i use a dip, I didn’t feel the need to add salt to the bites. of course if you are eating them plain, they may need a little salt.

  7. Do you think I could use frozen cauliflower?   Defrost them on the counter at room temp and then follow the directions.

  8. Do you nutrition lists for your recipes?  The recipes look so great, I just need to know the nutrition values.
      I’ve tried looking them up on different sites but, it takes me forever.
    Thanks

  9. I’m on weight watchers and am trying to figure out points. Can you tell me how many people this serves? If I use a whole head of cauliflower should I double all ingredients. Thanks.

  10. This looks yummy and I want to try it! but what I dont understand is: do you boil in water the cauliflower first or you do this with it raw? sorry if this sounds silly, I’ve never eaten cauliflower this way..

  11. I made this for one of our Thanksgiving appetizers, it was a HUGE hit. We had a vegetarian attend and wanted to make sure we had plenty of options but even the kids and my vegetable-averse husband liked them.

    They didn’t come out as perfect as yours, I left on some stem and didn’t go to great lengths to get the coating to stick but they were delish! Thank you

  12. You mention having to press the coating into the cauliflower, or it will fall off. I think a better way would be the same as breading any other food: dredge the cauliflower first in flour, then the egg and panko. My breading used to fall off until I learned about the flour trick. It adheres perfectly every time.

    • I agree that will help make breading stay on but the problem is flour adds a lot more carbs, which is why I don’t dip them in flour. it still works out fine. It’s just that as the panko mixture gets wet, it tends to clump and not stick as well,.

  13.  Can I make this with almond meal instead of bread crumbs ? 

  14. Also what is the serving size? 

  15. Can these be cooked ahead and frozen?


  16. Using this recipe is a great way to get vegetables on the appetizer table! Everyone, young and old, loves these. I make a double batch, bring half to the party, keep the other half at home to serve as a side dish with dinner the following night.

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