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Baked Hummus & Feta Cauliflower Bites

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! 

Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 24 Bites
Calories: 484 kcal
Course: Appetizer
Cuisine: Middle Eastern

Ingredients

  • 1 pound cauliflower cored & cut into florets
  • 5 tablespoons Sabra Hummus such as the Roasted Pine Nut hummus
  • 1 egg
  • 1 egg white
  • ⅓ cup whole wheat Panko Breadcrumbs
  • 3 tablespoons crumbled Feta cheese
  • 3 tablespoons minced flat-leaf parsley
  • ½ teaspoon smoked paprika
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • Sabra Farmer's Ranch Greek Yogurt Dip for serving if desired

Instructions

    Cup of Yum
  1. Preheat the oven to 400 degrees F. Lightly coat mini muffin pan with cooking spray.
  2. 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.
  3. 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.
  4. 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.
  5. Stir the hummus into the cauliflower until combined.
  6. Add the egg, egg white, breadcrumbs, feta cheese, parsley, paprika, salt and pepper. Stir until combined.
  7. 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.
  8. Bake until the bites are set and the undersides of the bites are golden brown, about 20 minutes.
  9. Gently loosen the bites with a small knife and transfer to a plate. Serve hot with the yogurt dip, if desired.

Notes

Nutrition Information

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

% 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.