Breaded fresh cauliflower – Healthy Recipes

These Baked Breaded Cauliflower florets are incredible! Tender pieces of cauliflower dredged with Panko breadcrumbs, then baked until crispy and golden brown. They taste like a guilty pleasure while still being a healthy snack! Serve them up with your favorite dip, sit back, and enjoy.

PREPARATION TIME

Prep 15

Cook 40

Total 55

Ingredients

1 head cauliflower (cut into florets (about 4 cups))
3 large eggs (beaten)
1 teaspoon paprika
½ teaspoon salt (or to taste)
1 teaspoon pepper (or to taste)
1 tablespoon oregano (dried)
1 cups breadcrumbs (I used Panko)

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Instructions

Prep: Preheat oven to 425°F. Line a baking sheet with parchment paper.

Prep the dredges: In a shallow plate beat the eggs and add paprika, salt, pepper and half of the oregano. Whisk so that it’s well combined. In another shallow plate combine the breadcrumbs together with the rest of the oregano and additional salt and pepper if required.

Dredge: Dip each cauliflower floret in the egg mixture, making sure it’s fully coated, then in the breadcrumb mixture and place on the prepared baking sheet. Continue until finished with all the florets.
Bake: for 30-40 minutes or until golden brown.

Serve: Serve with ranch dressing or your favorite dipping sauce.

Notes

My biggest piece of advice? Find those panko breadcrumbs! They’re larger than your typical breadcrumb and, as a result, will guarantee ultra-crispiness every time. A must for faux-fried baked goods.
Add a little hot sauce, cayenne pepper or red pepper flakes to make a spicy version!
Once completely cooled down, transfer the breaded cauliflower to an airtight container or large sealable bag. They will last 3-5 days in the fridge.
To reheat and retain as much crispiness as possible, use your stove rather than the microwave. Preheat the oven to 400°F and place the cauliflower on a parchment paper lined baking sheet. Bake the cauliflower for 5-10 minutes or until crisped and heated through.
After dredging and lining the florets on a parchment paper lined baking sheet, transfer the sheet to the freezer and freeze until solid, 1-2 hours. You can then transfer all the florets to a large airtight container or sealable freezer bag without having any stick together. They will last up to 1 year frozen.
You can bake the cauliflower directly out of the freezer following the recipe instructions exactly as is.

Nutrition Information

Serving: 1servingCalories: 202kcal (10%)Carbohydrates: 28g (9%)Protein: 11g (22%)Fat: 6g (9%)Saturated Fat: 2g (13%)Polyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 1gCholesterol: 140mg (47%)Sodium: 585mg (25%)Potassium: 568mg (16%)Fiber: 5g (21%)Sugar: 5g (6%)Vitamin A: 473IU (9%)Vitamin C: 69mg (84%)Calcium: 126mg (13%)Iron: 3mg (17%)