Cauliflower Nuggets

Name: Cauliflower Nuggets
Total time: 30 min
Yield: 6 Servings
Ingredients: Olive oil spray; 30 cauliflower florets; 3 large eggs; 1 1/4 cups finely ground whole wheat bread crumbs; 1/3 cup fresh grated parmesan cheese; 1/2 tsp kosher salt; black pepper

User Reviews

4.7

9 reviews

Excellent

Total Time
30 mins
Servings
6 Servings
Calories
159 kcal
Course
Side Dish, Lunch
Cuisine
American

Cauliflower Nuggets

Iris Warren

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These delicious breaded cauliflower florets are baked in the oven with a parmesan-crumb crust, they remind me of my Moms fried cauliflower I used to love as a kid – without all the frying!

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Ingredients

Servings

Olive oil spray
30 cauliflower florets (24 oz)
3 large eggs
1 1/4 cups finely ground whole wheat bread crumbs
1/3 cup fresh grated parmesan cheese
1/2 tsp kosher salt
black pepper (to taste)

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Instructions

Preheat the oven to 450°F. Spray the large rimmed baking sheet with olive oil.
In a shallow bowl, beat the eggs. In another shallow bowl, combine the breadcrumbs, Parmesan, salt, and pepper. Set half the breadcrumb mixture aside in a separate bowl.
Designate one hand as your “wet hand” (for the eggs) and one as your “dry hand” (for the breadcrumbs). Using your wet hand, drop some cauliflower pieces into the egg mixture and coat them evenly. Shake off any excess egg, then drop the coated pieces into the breadcrumb mixture. Using your dry hand, sprinkle some breadcrumbs on top and roll them around until evenly coated. Transfer the coated pieces to the prepared baking sheet and repeat with the rest of the cauliflower (when you run out of breadcrumbs, use the second bowl—this keeps the crumbs from getting too soggy).
Spray the top of the cauliflower pieces with a light coating of oil. Bake until the pieces can easily be pierced with a fork, about 20 minutes, flipping the pieces over halfway through. Serve warm.

Nutrition Information

Show Details

Serving 5florets Calories 159kcal (8%) Carbohydrates 19g (6%) Protein 10g (20%) Fat 5.5g (8%) Cholesterol 97mg (32%) Sodium 265mg (11%) Fiber 5g (20%)