Parmesan Cauliflower Bites

Parmesan Cauliflower Bites Will Be Your Newest Obsession

Don’t like cauliflower? Well, you are about to fell in love with it. In this article we give you the most delicious recipe using cauliflower, and it’s combined with another tasty ingredient – parmesan.

Cauliflower got really popular these days, and people actually like it more than they used to. It’s low in carbs and tastes well when combined with other foods. You can use it cooked like rice in curries and stir-fries. Some like to make cauliflower crusts for their pizza.

Health benefits

Cauliflower is tasty, delicious and packed with nutrients. Here are some of its benefits:

  • Rich source of vitamins (vitamin C) and minerals
  • Low in calories
  • Packed with fiber
  • An excellent source of antioxidants (anti-cancer effect)
  • Reduces inflammation
  • Promotes weight loss
  • Choline stimulates metabolism and optimizes the function of the nervous system
  • Lowers blood pressure, and reduces the risk of heart disease and diabetes

A cup of cauliflower provides:

  • Calories: 25
  • Fiber: 3 grams
  • Vitamin C: 77% of the RDI
  • Vitamin K: 20% of the RDI
  • Vitamin B6: 11% of the RDI
  • Folate: 14% of the RDI
  • Pantothenic acid: 7% of the RDI
  • Potassium: 9% of the RDI
  • Manganese: 8% of the RDI
  • Magnesium: 4% of the RDI
  • Phosphorus: 4% of the RDI

Let’s give you the recipe. It’s gluten free and you can actually make the vegan version if you don’t like parmesan. These cauliflower bites are tasty, and everyone will love them, even the pickiest eater.

Parmesan cauliflower bites


  • 1 head cauliflower, chopped into florets
  • 3 large eggs, lightly whisked*
  • 1/2 cup finely grated Parmesan*
  • 1/2 teaspoon dried Italian seasoning
  • kosher salt
  • Freshly ground black pepper


First, preheat your oven to 400 degrees Fahrenheit. Combine the panko crumbs, Parmesan and Italian seasoning in a large bowl. Add salt and pepper. Stir well.

Dip your cauliflower bites in whisked eggs, and roll them in your parmesan mixture. Make sure they are fully covered.

Bake the bites on a baking sheet lined with parchment paper. Bake for 20-25 minutes or until your cauliflower bites are golden brown. Serve your cauliflower bites with marinara sauce.

If you don’t like using ready-made Italian seasoning, make your own! For a teaspoon of Italian seasoning, use ¼ teaspoon of each basil, thyme, rosemary, and oregano. Boost the flavor with marjoram, savory and sage.

Vegan cauliflower bites

Egg substitute: Dip the bites in olive oil. That’s it.

Parmesan substitute: Nutritional yeast works well for this purpose. It’s flaky and has cheese-like flavor. There are vegan Parmesan cheese brands, so you won’t have problem substituting regular Parmesan cheese.

Gluten-free cauliflower bites

Substitute your panko bread crumbs with the following ingredients:

-- Use almond flour or rice flour

Rice flour has a smooth consistency and sticks to anything. Almond flour has a coarse texture and gives food a nutty flavor. It’s also low in carbs. Add another ½ teaspoon of seasoning for an extra flavor.

-- Crushed gluten-free chips/crackers

Blend chips or crackers in your food processor, and use them instead of panko crumbs. Always use baked veggie-chips made with coconut oil and have no added sugar. Some cracker brands are high in fiber and low in sodium.

Gluten-free bread crumbs!

All you have to do is grind a few gluten-free bread slices in your food processor, and spread the breadcrumbs on a baking sheet lined with parchment paper.

Bake the breadcrumbs at 325 degrees Fahrenheit for 15 minutes. Stir the breadcrumbs after 8 minutes.

Some supermarkets or healthy food stores have gluten-free panko crumbs.

Sources: -- Checked on 9/21/2020