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4.7 from 54 votes

Cauliflower Bites

These easy, tasty cauliflower bites are the perfect snack or appetizer. They're healthy, quick to make, and delicious.

Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 22
Calories: 67 kcal
Cuisine: Vegetarian , Vegan , gluten-free

Ingredients

  • 1 cup quinoa
  • 2 cups water
  • 2 cups cauliflower
  • 2 eggs
  • 2 tbsp olive oil
  • ½ cup almond flour
  • ¼ cup nutritional yeast
  • 1 tbsp lemon juice
  • 2 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 1 ¼ tsp salt
  • 1 tsp black pepper
  • 1 ½ tbsp fresh parsley chopped

Instructions

    Cup of Yum
  1. Preheat the oven to 400F and prepare 2 baking trays with parchment paper.
  2. Rinse the quinoa and add it to a medium-sized pot along. Add the water, stir briefly, and bring to a boil. Cover the pot with the lid and reduce to medium-low heat for 15 minutes, until the quinoa is tender and the “whitetail” appears on the grains.  Transfer to a bowl, fluff it up with a spoon and allow it to cool (almost) completely.
  3. Cut the cauliflower into small pieces and steam until tender.  Transfer to a bowl and allow to cool. Once cool, cut it up into pea-sized pieces.
  4. As soon as the quinoa and cauliflower are cooled, add them to a medium-sized bowl. Add ALL of the remaining ingredients. Mix until thoroughly combined.  Adjust any seasonings to taste.
  5. Using a small cookie scoop or large spoon, scoop the mix (approx. 3 tbsp worth) and press together to form a ball. Make sure to really compress your scoop.
  6. Transfer immediately to the baking trays, evenly spaced apart. 
  7. Bake for 25 minutes, until golden brown.
  8. Serve warm with any dip, sauce, aioli, or queso! YUM!!!

Notes

  • To make this vegan, replace the eggs with 3 tbsp of ground flaxseed – mix the ground flaxseed separately with 4 tbsp of water prior to adding to the mixture.
  • To make this vegan, replace the eggs with 3 tbsp of ground flaxseed – mix the ground flaxseed separately with 4 tbsp of water prior to adding to the mixture.
  • To make this nut-free use 1/3 cup of Bob’s Red Mill 1:1 Gluten-Free Flour Blend instead of almond flour.
  • To make this nut-free use 1/3 cup of Bob’s Red Mill 1:1 Gluten-Free Flour Blend instead of almond flour.
  • Add any vegan or dairy cheese to the mix if you would like (about ½ - 1 cup). Make it EXTRA cheesy! No one would be mad ;)
  • Add any vegan or dairy cheese to the mix if you would like (about ½ - 1 cup). Make it EXTRA cheesy! No one would be mad ;)
  • Customize the flavor by adding more garlic OR add hot sauce OR oregano OR anything you wish!
  • Customize the flavor by adding more garlic OR add hot sauce OR oregano OR anything you wish!
  • This is a GREAT bite for any gathering, party, OR night in! ☺
  • This is a GREAT bite for any gathering, party, OR night in!
  • ☺
  • Store the cheesy bites in the fridge in an airtight container for 5 – 7 days or in the freezer for 1 month. Reheat to serve or enjoy cold.
  • Store the cheesy bites in the fridge in an airtight container for 5 – 7 days or in the freezer for 1 month. Reheat to serve or enjoy cold.

Nutrition Information

Serving 22 Calories 67kcal (3%) Carbohydrates 6.5g (2%) Protein 2.6g (5%) Fat 2.7g (4%) Saturated Fat 0.4g (2%) Polyunsaturated Fat 0.5g Cholesterol 16.9mg (6%) Sodium 144.2mg (6%) Fiber 1g (4%) Sugar 0.3g (1%)

Nutrition Facts

Serving: 22Serving

Amount Per Serving

Calories 67

% Daily Value*

Serving 22
Calories 67kcal 3%
Carbohydrates 6.5g 2%
Protein 2.6g 5%
Fat 2.7g 4%
Saturated Fat 0.4g 2%
Polyunsaturated Fat 0.5g 3%
Cholesterol 16.9mg 6%
Sodium 144.2mg 6%
Fiber 1g 4%
Sugar 0.3g 1%

* Percent Daily Values are based on a 2,000 calorie diet.