Put a fresh veggie spin on pizza, a kid favorite, with this easy recipe. Cauliflower is a powerhouse of nutrients that help fight cancer, improve heart health and boost brain health. Get you kids involved by letting them coat the cauliflower in the breadcrumb mixture.

Recipe and photography by Tanya of Lemons for Lulu.

Nutrition Tip: The high water and fiber content in cauliflower prevents constipation and lowers your risk of developing colon cancer.

A complete and balanced diet is critical to preserve and/or improve our physical and mental health. Although, in this time and age, we might find it impossible to dedicate very much time to prepare the healthy meals we need, the good news is there are still plenty of meal options that are quick and easy to make and still taste delicious too.

These breaded cauliflower bites with pizza dipping sauce are no exception. This recipe combines the incredible taste of pizza with a fat-free and cholesterol-free dose of veggie goodness and will be ready faster than you could call a pizza place and have a subpar meal delivered!

How Did Breaded Cauliflower Bites Come to Be a Snack?

Breaded cauliflower bites are a delicious and healthy alternative to traditional breaded chicken or fish. But where do they come from?

The origin of breaded cauliflower bites can be traced back to the early 2000s, when health-conscious Americans were looking for ways to cut down on calories and fat. One enterprising chef decided to try breading and frying cauliflower, and the result was an instant hit.

Today, breaded cauliflower bites are a popular appetizer or side dish at restaurants and home cooks alike. They’re perfect for parties, potlucks, or just a quick snack. And best of all, they’re healthy!

Swaps to Cater to Your Dietary Needs

To make this dish vegetarian, remove the pepperoni from the sauce. To make it vegan would be a little hard, but there are recipes online that share the swaps you would need to incorporate to do so. For example, some vegans simply use a flaxseed meal and water mixture. To do this, simply combine 1 tablespoon of flaxseed meal with 3 tablespoons of water and let it sit for a few minutes. This mixture can then be used in place of one egg in your recipe.

Then, you could make sure to use vegan bread to create your breadcrumbs, skip the pepperoni and take out the parmesan cheese.

It’s not always easy to make recipes more diet-friendly, but with a little patience and research, you can find a keto, low carb, vegan, or any other swap for most meals these days.

To Make A Meal Out of These Breaded Cauliflower Bites

There’s already protein in the cauliflower, eggs, and pepperoni, but as is, these breaded cauliflower bites are more snack than full meal. To make a full meal out of this dish you could pair it with a large salad or even a pasta dish. The bites are so light that pretty much any Italian pairing would work well with them.

We hope you give these bites a try and that your entire family loves them as much as we do. Perhaps next time we’ll try breading other veggies and seeing how they pair with our pizza sauce. It’s so much fun coming up with new ways to get more veggies in your diet!

Breaded Cauliflower Bites with Pizza Dipping Sauce

Amanda Keefer
Put a fresh veggie spin on pizza, a kid favorite, with this easy recipe. Cauliflower is a powerhouse of nutrients that help fight cancer, improve heart health and boost brain health. Get you kids involved by letting them coat the cauliflower in the breadcrumb mixture.
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Course Appetizers
Servings 4 servings
Calories 195 kcal

Ingredients
  

  • 2 large eggs
  • 1 teaspoon water
  • 3/4 cup Italian seasoned breadcrumbs
  • 1/4 cup grated Parmesan cheese
  • 2 teaspoons salt divided
  • 1 12 oz. package cauliflower florets
  • 1/2 teaspoon olive oil
  • 1 clove garlic minced
  • 1 14 oz. can no-salt-added tomato sauce
  • 2 tablespoons tomato paste
  • 1/4 teaspoon sugar
  • 1/4 cup finely chopped pepperoni
  • 1 teaspoon Italian seasoning

Instructions
 

  • Preheat oven to 400°F. Spray a baking sheet with nonstick spray and set aside.
  • Beat eggs and water in deep bowl, set aside. Combine breadcrumbs, cheese and 1 tsp. salt in another bowl.
  • Dredge cauliflower florets in egg mixture and then breadcrumb mixture, turning to coat each piece thoroughly. Place single layer on prepared baking sheet and bake 25 minutes, or until golden.
  • While cauliflower bakes, heat oil in saucepan over medium heat. Add garlic and cook 1 minute. Stir in tomato sauce, tomato paste, sugar and 1 tsp. salt. Add pepperoni and stir. Reduce heat to low and let simmer 10 minutes. Remove from heat and stir in Italian seasoning.
  • Serve cauliflower bites with sauce for dipping.

Nutrition

Calories: 195kcalCarbohydrates: 19gProtein: 10gFat: 9gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.1gCholesterol: 94mgSodium: 1781mgPotassium: 214mgFiber: 2gSugar: 3gVitamin A: 348IUVitamin C: 4mgCalcium: 124mgIron: 2mg
Keyword cauliflower, healthy snack, pizza
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