Skinny Bang Bang Cauliflower

close-up photo of a bowl of Skinny Bang Bang Cauliflower

Crispy baked cauliflower bites are drizzled with a healthier, nearly fat free version of Bang Bang sauce. It’s just as tasty but without all the guilt!

So my love affair for Bang Bang sauce has not diminished. I’ve been experimenting with putting it on just about everything. And then, I decided to play around with the sauce itself. When I posted my Bang Bang Pasta, a reader “MChew” left a comment inquiring if there would be a way to make the recipe a little healthier, like with Greek yogurt. So I tested it out.
close-up photo of a piece of Skinny Bang Bang Cauliflower
And it works! The consistency is a little runnier and the color is more of a pale orange rather than the bright orange of the original version and it doesn’t taste exactly the same as the fattier version, but it still tastes pretty darn good.
photo collage of prepped cauliflower and a bottle of hot sauce
Speaking of obsessions, is anyone watching the new Netflix series Bloodline? We started watching it when it was released on Friday. I found the start of the first episode a little confusing and slow, but then the ending was so unexpected and I immediately wanted to binge watch all 13 episodes. Unfortunately, Mr. K hasn’t had that much time and I have to wait for him to watch, so we’ve only been watching one episode a day. I’m really impatient about finishing the series.
overhead photo of a bowl a Skinny Bang Bang Cauliflower
These cauliflower bites were gone in minutes. They made a great snacking food while we watched the series.

If you want to go an even healthier route, you can skip the panko breadcrumbs and just do roasted cauliflower and drizzle with the sauce when finished. It’s not quite the same effect but it is tasty.

photo of crispy cauliflower drizzled with skinny bang bang sauce

If you enjoy this recipe, you should check out my Keto Low Carb Bang Bang Cauliflower, Bang Bang Pasta and my original Bang Bang Cauliflower.

 

Skinny Bang Bang Cauliflower

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Main Dishes
Cuisine: Asian
Servings: 2
Crispy baked cauliflower bites are drizzled with a healthier, nearly fat-free version of Bang Bang sauce. It's just as tasty but without all the guilt!

Ingredients:

  • 1/2 head of cauliflower cut into bite sized florets
  • 1 1/2  cups panko bread crumbs (see note)
  • 2 large eggs whisked
  • 1 tbsp fresh parsley finely chopped (optional, for garnish)

bang bang sauce

  • 2 tbsp sweet chili sauce (see note)
  • 2 tsp hot sauce I used sriracha
  • 1/4 cup  fat free plain Greek yogurt (see note)
  • 1 tbsp honey

Directions:

  1. Preheat oven to 400°F. Dip cauliflower pieces in egg and then roll in panko until fully coated and place on a baking sheet lined with parchment paper. You will need to use your fingers to press on the coating to help it to stick to the cauliflower bites. Repeat until all cauliflower is coated.

  2. Bake for about 20 minutes or until coating is a dark golden brown and crunchy. 

  3. While cauliflower is cooking, make the bang bang sauce. Add all ingredients into a small bowl and whisk until uniform and no yogurt lumps remain (a whisk is a better tool to get the yogurt lumps out than a fork). Drizzle over finished cauliflower, reserving additional for dipping. Garnish with fresh parsley if desired.

Notes:

  • I prefer Kikkoman brand panko breadcrumbs because they bake evenly.
  • I bought my sweet chili sauce at an Asian grocery store. Make sure to buy the kind that is a smooth sauce without chili seeds.
  • I like to use Fage brand because it's thicker than other brands.
Nutrition Facts
Skinny Bang Bang Cauliflower
Amount Per Serving (0.5 of recipe)
Calories 349 Calories from Fat 68
% Daily Value*
Fat 7.5g12%
Saturated Fat 2.3g14%
Polyunsaturated Fat 1.8g
Monounsaturated Fat 2.3g
Cholesterol 187.5mg63%
Sodium 634.5mg28%
Carbohydrates 47.7g16%
Fiber 5g21%
Sugar 20.8g23%
Protein 17.8g36%
Vitamin A 300IU6%
Vitamin C 105.6mg128%
Calcium 170mg17%
Iron 3.8mg21%
Net Carbs 43g86%
* 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.

 

16 comments on “Skinny Bang Bang Cauliflower”

  1. Pinned! These look awesome. They turned out so crispy!

  2. I’m watching Bloodline! Just into the first episode, I love the hot, muggy feel of it. 

  3. these look amazing. If I double the recipe, will they freeze well?

  4. I’ve never had Bang Bang sauce before – which is amazing – as it sounds like it could be my favourite kind of sauce ever! Thank for sharing these savoury cauliflower bites, I’ve made it my mission to make these this weekend 😀

  5. Made these last night and was a little disappointed on the lack of flavor in the breaded cauliflower. Maybe I need to use seasoned bread crumbs or I used to much bread crumbs?? The sauce was delicious and covered up the blandness, so it was salvageable. Any suggestions for making them more flavorable… maybe garlic?

    • what brand of bread crumbs did you use? i’ve found that different brands taste different. you can definitely use seasoned panko ones as well if you find the cauliflower too bland. I thought they were fine, especially since they already have a dipping sauce.

  6. These look soon yummy…will have to try them soon! I was thinking about rolling the cauliflower in the Panko, what about shaking the mixture in a ziplock bag? Shake it, shake it!! 🙂

    • the thing is, the panko doesn’t stick well to the cauliflower surface, so I find rolling and sort of manually patting the panko on works best, but you can try shaking it.

  7. Do I have to dry the washed wet cauliflowers before dipping into the eggs and rolling in the panko. ?

  8. I tried doing this with flaxseed egg mixture. Worked pretty good. I never thought to bake cauliflower. Was wonderful and the sauce is great too 

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