Baked Panko Cauliflower

Baked Panko Cauliflower
Baked Panko Cauliflower


If you have no idea what to make with a piece of cauliflower you found in the fridge, these Baked Panko Cauliflower bites are the best choice! They are easy to make, perfect for a healthy snack or dinner side dish and kid-friendly. Just dip the cauliflower bites in the sauce and enjoy the crispy edges and tender taste inside!

Serving: Prep time:  Cook Time: Total Time:
 for 4 15 min  30 h  45 min

Ingredients:

  • ½ head of cauliflower (450 g / 1 lb), cut into florets
  • ¾ cup (65 g / 2.3 oz) Panko breadcrumbs
  • ⅓ cup (30 g / 1 oz) grated Parmesan cheese
  • 1 tbsp. dried oregano
  • 2 eggs, beaten
  • salt and pepper to taste

For the sauce:

  • 100 g 2% plain Greek yogurt
  • 2 tbsp. ketchup
  • 1-2 tsp. hot sauce
  • 1 tsp. honey
  • salt and pepper to taste
Baked Panko Cauliflower
Baked Panko Cauliflower

Directions:

  1. Preheat an oven to 400 F.
  2. Line a baking sheet with parchment paper.
  3. In a large bowl, whisk the eggs, add salt, pepper and oregano and mix to combine.
  4. In a small bowl combine the breadcrumbs together with the Parmesan cheese.
  5. Dip each cauliflower floret in the egg mixture, then in the breadcrumb mixture and place on the baking sheet. Repeat process with all the cauliflower.
  6. Bake for about 30-35 minutes.
  7. While the cauliflower is cooking, make the sauce. In a small bowl mix all sauce ingredients until uniform.
  8. Serve hot or cold and enjoy!
Baked Panko Cauliflower
Baked Panko Cauliflower
Calories for cauliflower bites (100 g) 131 cal Calories for sauce (100 g) 86 cal
Fat: 4.5 g
Carbohydrates: 14.9 g
Protein: 8.4 g
Fat: 1.3 g
Carbohydrates: 11.0 g
Protein: 6.9 g

Baked Panko Cauliflower

Crispy cauliflower bites baked with a delicious panko and parmesan crust are healthy yummy snack and they are ready in 30 minutes
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Lunch, Side Dish, Snack
Keyword: Healthy snack, low carb meal, crispy cauliflower, weight loss meal, kid-friendly veggies
Servings: 4 people

Ingredients

  • ½ head cauliflower (450g / 1lb) cut into floret
  • ¾ cup Panko breadcrumbs (65g / 2.3oz)
  • cup grated Parmesan cheese (30g / 1oz)
  • 1 tbsp dried oregano
  • 2 eggs
  • salt and pepper to taste

For the sauce

  • 100 g plain greek yogurt 2%
  • 2 tbsp ketchup
  • 1-2 tbsp hot sauce
  • 1 tbsp honey
  • salt and pepper to taste

Instructions

  • Preheat an oven to 400 F
  • Line a baking sheet with parchment paper
  • In a large bowl, whisk the eggs, add salt, pepper and oregano and mix to combine
  • In a small bowl combine the breadcrumbs together with the Parmesan cheese
  • Dip each cauliflower floret in the egg mixture, then in the breadcrumb mixture and place on the baking sheet. Repeat process with all the cauliflower
  • Bake for about 30-35 minutes
  • While the cauliflower is cooking, make the sauce. In a small bowl mix all sauce ingredients until uniform
  • Serve hot or cold and enjoy!

Notes

Calories for the cauliflower bites (100 g): 131 cal Calories for sauce (100 g): 86 cal
Fat: 4.5 g Fat: 1.3 g
Carbohydrates: 14.9 g Carbohydrates: 11.0 g
Protein: 8.4 g Protein: 6.9 g

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