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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
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Prep Time
15
mins
Cook Time
30
mins
Total Time
45
mins
Course
Lunch, Side Dish, Snack
Servings
4
people
Ingredients
½
head
cauliflower (450g / 1lb)
cut into floret
¾
cup
Panko breadcrumbs (65g / 2.3oz)
⅓
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
Keyword
Healthy snack, low carb meal, crispy cauliflower, weight loss meal, kid-friendly veggies