Crunchy Baked Cauliflower
User Reviews
5
Crunchy Baked Cauliflower
Description
This recipe prepares cauliflower by cutting it into florets, dipping them in beaten eggs, and coating them with a seasoned mixture of panko breadcrumbs, garlic powder, and black pepper. Using panko ensures a light, crispy crust that contrasts with the soft cauliflower interior after baking.
The florets are arranged on a greased baking sheet and baked at 400 degrees F, turning them halfway through the 25 to 30-minute cooking time. Baking with a light coating of coconut or olive oil helps achieve a golden-brown, crunchy exterior without deep frying.
These baked cauliflower bites provide a crisp and flavorful vegetable side or snack that is lower in fat than fried alternatives. The garlic powder adds aroma and taste, while the black pepper contributes a mild spice to complement the natural sweetness of the cauliflower.
Ingredients
- 1 head cauliflower
- 2 cups panko bread crumbs
- 2 large egg beaten
- 2 tablespoons garlic powder
- 1 teaspoon black pepper
- 1 tablespoon coconut oil or olive oil
Instructions
- Preheat oven to 400 degrees F
- Grease a baking sheet with a little coconut oil
- Cut cauliflower into florets.
- Beat 2 eggs into a bowl
- In a bag, mix panko, garlic powder and pepper.
- In batches, dip cauliflower into egg and stir to coat.
- Then drop into breadcrumbs bag and shake to coat.
- Place on greased baking sheet
- Bake at 400 degrees F for 25-30 minutes, turning half way through.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 229 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 229kcal | 11% |
| Carbohydrates | 32g | 11% |
| Protein | 10g | 20% |
| Fat | 7g | 11% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 81mg | 27% |
| Sodium | 296mg | 12% |
| Potassium | 566mg | 12% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
| Vitamin A | 120IU | 2% |
| Vitamin C | 69.3mg | 77% |
| Calcium | 102mg | 10% |
| Iron | 2.7mg | 15% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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