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Panko Crusted Cauliflower Bites

These Panko Crusted Cauliflower Bites are oven baked with a deliciously crispy texture.  A perfect side dish to any meal!

panko crusted cauliflower

(Updated post April 2018). Boy have we come a long way since I wrote this post 3 years ago.

Thankfully we did not have too much sickness this past winter even though all 3 of my kids are in school now. 

Yes, winter practically = sickness/illness/flu/cold, etc., but we’ve had more than our fair share as a family this year.

From a double ear infection for E, an unexplained virus that lasted 4 days for my oldest 2 children, to a week of everyone healthy.

Oh, and that was followed by each one of us getting the 24-hour flu one day after another.  

Needless to say, I have been quite MIA lately.  Oh, and did I mention a husband recently diagnosed with high cholesterol??

Ugh, yes I’m a dietitian, and yes we eat an overall healthy diet combined with regular exercise.  Dang genetics.  Much more to come on that subject soon!  

On to this yummy Panko Crusted Cauliflower recipe.  I made this a few weeks ago and my entire family LOVED it.

When it comes to cooking cauliflower most of the time I serve mashed cauliflower but I’m constantly trying to change things up to avoid the same old vegetable routine rut.

panko crusted cauliflower

This recipe is quite versatile depending on your seasoning preferences.  I used Italian seasoning, garlic powder and black pepper this time, but I am excited to try different variations. 

panko cauliflower

How to Make These Panko Crusted Cauliflower Bites

Begin by chopping the head of cauliflower into pieces, leaving stems on each piece. Combine seasoning and whole wheat Panko crumbs in one shallow bowl and egg whites and Dijon mustard in another bowl.  

Dip each piece of cauliflower into the egg white mixture and then into the Panko crumbs mixture.

Place each piece of cauliflower on an aluminum foil-lined baking sheet coated with non-stick cooking spray. 

panko crusted cauliflower

About 20-25 minutes later this simple side dish would be a great addition to any meal or would be great served at a party as an appetizer. 

Recent Posts by Chocolate Slopes

panko crusted cauliflower

Panko Crusted Cauliflower Bites

Crispy Oven Baked Cauliflower
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Ingredients
  

  • 1 head of cauliflower cut into small florets
  • 1 cup whole wheat Panko crumbs
  • 2 teaspoon Italian seasoning
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 2 tablespoons Dijon mustard
  • 3 egg whites
  • non-stick cooking spray

Instructions
 

  • Preheat oven to 425 degrees Fahrenheit.
  • Line a cookie sheet with aluminum foil and spray with non-stick cooking spray.
  • Combine egg whites and Dijon mustard in a shallow bowl.
  • Combine Panko crumbs, Italian seasoning and garlic powder and place in a shallow bowl.
  • Dip each piece of cauliflower floret into the egg white mix and then coat with dry ingredients.
  • Place each coated cauliflower floret on cookie sheet.
  • Bake for 20-25 minutes or until cauliflower is tender and golden-brown in color.

Notes

Serve with your favorite dipping sauce (I used fat-free Ranch dressing)
Tried this recipe?Let us know how it was!

Old picture left so I can see at least some improvement in my photography skills (although I know I have lots of room for improvement!.

panko crusted cauliflower3
panko crusted cauliflower

This Panko Crusted Cauliflower Bites recipe first appeared on Chocolate Slopes.

© 2015 Kristy Hegner     Disclaimer

diane

Tuesday 23rd of February 2016

i love cauliflower, but i also try to eat low carb. so, i changed this recipe a bit. i dipped the cauliflower into egg whites plus some hot sauce. then i rolled them in crushed pork rinds instead of bread crumbs! it was delicious!

Kristy Hegner

Wednesday 24th of February 2016

Glad you enjoyed it!

Jessica @ Nutritioulicious

Wednesday 25th of February 2015

These look fabulous! Great finger food for parties or side dish for a weeknight dinner! Pinning now!

Kristy Hegner

Wednesday 25th of February 2015

Thanks Jessica!

Des @ Life's Ambrosia

Wednesday 18th of February 2015

I love these! We've been cooking a lot with cauliflower lately but have never tried it like this. I think my family would love them too!

kristyhegner@gmail.com

Wednesday 18th of February 2015

Hope you enjoy! Let me know what you think :)

Katie @ Mom to Mom Nutrition

Tuesday 17th of February 2015

I've been waiting for this recipe :) I can't wait to try it this week!!! Does your chicken tender recipe get crispy like these bites?

kristyhegner@gmail.com

Wednesday 18th of February 2015

Yes they do get just as crispy, just make sure to coat them well. Sometimes I get lazy and am in a rush, so each piece doesn't get coated evenly.

Anna | ANNAdventure

Tuesday 17th of February 2015

Wow this sounds really awesome! I would never have thought about using Panko with cauliflower. Yum!

kristyhegner@gmail.com

Tuesday 17th of February 2015

I almost exclusively use Panko crumbs when it comes to bread crumbs. And I LOVE that there is a whole wheat option!

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