Baked Hummus & Feta Cauliflower Bites
User Reviews
5
2 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
25 mins
-
Total Time
40 mins
-
Servings
24 Bites
-
Calories
484 kcal
-
Course
Appetizer
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Cuisine
Middle Eastern
Baked Hummus & Feta Cauliflower Bites
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Looking for something a little different for everyday snacking or Super Bowl entertaining? These baked cauliflower bites, with hummus and feta tucked inside should do the trick!
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Ingredients
- 1 pound cauliflower cored & cut into florets
- 5 tablespoons hummus such as the Roasted Pine Nut hummus, brand Sabra
- 1 egg
- 1 egg white
- ⅓ cup panko breadcrumbs whole wheat
- 3 tablespoons feta cheese crumbled
- 3 tablespoons parsley flat-leaf, minced
- ½ teaspoon smoked paprika
- ¼ teaspoon salt
- ¼ teaspoon black pepper ground
- Greek yogurt dip if desired, Sabra Farmer's Ranch brand, for serving
Instructions
- Preheat the oven to 400 degrees F. Lightly coat mini muffin pan with cooking spray.
- Place the cauliflower florets in the top of a steam or a steamer basket. Steam until tender when pierced with a fork, 5 to 6 minutes.
- Transfer the florets to a kitchen towel and let cool for 5 minutes. Wrap the towel around the florets and squeeze out any remaining moisture. Transfer the florets to a cutting board.
- Chop the cauliflower until it resembles grains of rice. This can also be done in a food processor, but be sure not to over process. Transfer to a medium bowl.
- Stir the hummus into the cauliflower until combined.
- Add the egg, egg white, breadcrumbs, feta cheese, parsley, paprika, salt and pepper. Stir until combined.
- Using 1 ½ tablespoons per bite (I used a cookie scoop for portioning), transfer the mixture to the mini muffin pan. Using the back of a small spoon, press down gently to condense the mixture.
- Bake until the bites are set and the undersides of the bites are golden brown, about 20 minutes.
- Gently loosen the bites with a small knife and transfer to a plate. Serve hot with the yogurt dip, if desired.
Notes
Nutrition Information
Show Details
Serving
2Bites
Calories
48.4kcal
(2%)
Carbohydrates
4.6g
(2%)
Protein
2.7g
(5%)
Fat
2.4g
(4%)
Saturated Fat
0.8g
(4%)
Cholesterol
18.1mg
(6%)
Sodium
132mg
(6%)
Fiber
1.3g
(5%)
Sugar
0.8g
(2%)
Nutrition Facts
Serving: 24Bites
Amount Per Serving
Calories 484 kcal
% Daily Value*
| Serving | 2Bites | |
| Calories | 48.4kcal | 2% |
| Carbohydrates | 4.6g | 2% |
| Protein | 2.7g | 5% |
| Fat | 2.4g | 4% |
| Saturated Fat | 0.8g | 4% |
| Cholesterol | 18.1mg | 6% |
| Sodium | 132mg | 6% |
| Fiber | 1.3g | 5% |
| Sugar | 0.8g | 2% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
2 reviews
Excellent
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