Roasted Cauliflower Popcorn
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Roasted Cauliflower Popcorn
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Roasted cauliflower popcorn is a fun way to make kids eat veggies. Cauliflower florets are coated in Parmesan, breadcrumbs mix that is seasoned with garlic and smoked paprika, and roasted in the oven until golden crispy. Great as a snack, but also serves as a fun side dish to be included in your family dinner menu.
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Ingredients
- 1 head cauliflower cut into small florets
- 2 eggs
- 3 tablespoons olive oil
- ½ cup freshly shredded Parmesan cheese
- 1 teaspoons garlic powder
- 1 teaspoon smoked paprika
- ½ teaspoon salt
- ½ teaspoon crushed pepper
- 2 teaspoon Italian seasoning
- ½ cup plain flour
- ½ cup bread crumbs can use panko bread crumbs
Instructions
- Prep - Rinse cauliflower under tap water and dry it completely using a kitchen towel. This step is optional; I always prefer to rinse every vegetable I pick up from the farmer’s market, even the packed ones. Next break off the green stem from the head. Break head into small bite-size florets.
- Dry Coating - To a large plate/bowl add flour, Parmesan, bread crumbs, garlic powder, salt and pepper, smoked paprika, and Italian seasoning. Stir everything together until well combined. Keep aside.
- Wet Coating – Break 2 eggs into a wide shallow bowl. Whisk it well.
- Coating Cauliflower Florets – Take a few florets at a time. First, dip in egg, shake off excess, and then place the florets in a dry coating mix. PRO-TIP: To avoid caking on fingers, use two hands while working with wet and dry coating. Using the other hand pick some dry coating mix and sprinkle on the florets first and then roll the florets well in the mix. This will prevent the fingers from touching the wet part of the florets which when touched with dry ingredients will result in cakey fingers!
- Arrange – arrange florets coated in egg and dry coating onto a baking tray lined with parchment paper. Repeat this for all the florets left and arrange them in one single layer.
- Bake – Drizzle/spray olive oil over the cauliflower florets arranged on a baking tray. Place the tray in a preheated oven at 425 degrees Fahrenheit for about 30 minutes or until it begins to turn brown and crispy. NOTE – depending on how big the florets are, baking time will vary. Keep an eye on them while baking.
- Serve – remove cauliflower popcorn from the oven. Allow it to cool slightly so it will crisp up. Serve immediately as a side dish or snack. I love it as a snack with my sweet chili sauce.
Notes
- Nutritional Info – Please keep in mind that the nutritional information provided is only a rough estimate and can vary greatly based on the products used.
- Make sure to slice/break cauliflower florets into even sizes so they cook evenly.
- Coating cauliflower florets in wet and then dry mix gives the florets a delicious crunchy crust. You can completely skip the step of coating and directly roast florets with salt, pepper, garlic powder, and a pinch of turmeric powder in the oven. It’s going to be simple roasted cauliflower which I wouldn’t call popcorn!
- To avoid caking on fingers, use two hands while working with wet and dry coating. Using the other hand pick some dry coating mix and sprinkle on the florets first and then roll the florets well in the mix. This will prevent the fingers from touching the wet part of the florets which when touched with dry ingredients will result in cakey fingers!
- Depending on how big your florets are, baking time will vary. Keep an eye on them while baking. Smaller florets will need less time to roast.
- Feel free to alter the seasoning as per your choice. Instead of smoked paprika, you can use cayenne pepper, chili powder, or cumin powder.
- Consider adding a generous pinch of turmeric powder to give it that authentic yellowish tinge popcorn feel. I skipped it.
- Don’t overcrowd the baking tray. Arrange in a single layer while baking to ensure even cooking/browning.
Nutrition Information
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Calories
196kcal
(10%)
Carbohydrates
16g
(5%)
Protein
7g
(14%)
Fat
11g
(17%)
Saturated Fat
3g
(15%)
Cholesterol
60mg
(20%)
Sodium
415mg
(17%)
Potassium
79mg
(2%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
320IU
(6%)
Calcium
134mg
(13%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 196 kcal
% Daily Value*
| Calories | 196kcal | 10% |
| Carbohydrates | 16g | 5% |
| Protein | 7g | 14% |
| Fat | 11g | 17% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 60mg | 20% |
| Sodium | 415mg | 17% |
| Potassium | 79mg | 2% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 320IU | 6% |
| Calcium | 134mg | 13% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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