Cauliflower Nuggets

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These delicious breaded cauliflower florets are baked in the oven with a parmesan-crumb crust, they remind me of my Moms fried cauliflower I used to love as a kid – without all the frying!

These delicious breaded cauliflower florets are baked in the oven with a parmesan-crumb crust, they remind me of my Moms fried cauliflower I used to love as a kid – without all the frying!

Great for kids or adults. I would serve them as a side dish, or double the portion for a meatless main with a big salad on the side.

These delicious breaded cauliflower florets are baked in the oven with a parmesan-crumb crust, they remind me of my Moms fried cauliflower I used to love as a kid – without all the frying!

I’m excited to share this recipe from my friend Lisa’s new cookbook 100 Days of Real Food Fast and Fabulous. Lisa says in her book “Now, I’m not saying you can pass off cauliflower for chicken in this recipe, but the cooking method is similar to baked chicken nuggets and the outcome is surprisingly delicious. I grew up with my mom’s breaded cauliflower and must confess it’s a great way to get a good first impression of this vegetable. I’m not sure if I would’ve tried it as a kid without the breading, but now I’m a big fan of cauliflower no matter how it’s cooked!”

These delicious breaded cauliflower florets are baked in the oven with a parmesan-crumb crust, they remind me of my Moms fried cauliflower I used to love as a kid – without all the frying!

These were SO good I could have easily eaten two servings! Lisa shares easy, family-friendly recipes in her new cookbook teaching people how to cut out processed foods in your daily life. Her book does not contain nutritional information for those counting calories, but she has recipes labeled by food allergies, and one of my favorite features in her book is her helpful lunch box ideas for kids and adults, a great resource for families looking to eliminate processed junk from your home.

These delicious breaded cauliflower florets are baked in the oven with a parmesan-crumb crust, they remind me of my Moms fried cauliflower I used to love as a kid – without all the frying!
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4.67 from 3 votes
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Cauliflower Nuggets

159 Cals 10 Protein 19 Carbs 5.5 Fats
Total Time: 30 mins
Yield: 6 Servings
COURSE: Lunch, Side Dish
CUISINE: American
These delicious breaded cauliflower florets are baked in the oven with a parmesan-crumb crust, they remind me of my Moms fried cauliflower I used to love as a kid – without all the frying!

Ingredients

  • olive oil spray
  • 30 cauliflower florets, 24 oz
  • 3 large eggs
  • 1 1/4 cups finely ground whole wheat bread crumbs
  • 1/3 cup fresh grated parmesan cheese
  • 1/2 tsp kosher salt
  • black pepper, to taste

Instructions

  • Preheat the oven to 450°F. Spray the large rimmed baking sheet with olive oil.
  • In a shallow bowl, beat the eggs. In another shallow bowl, combine the breadcrumbs, Parmesan, salt, and pepper. Set half the breadcrumb mixture aside in a separate bowl.
  • Designate one hand as your “wet hand” (for the eggs) and one as your “dry hand” (for the breadcrumbs). Using your wet hand, drop some cauliflower pieces into the egg mixture and coat them evenly. Shake off any excess egg, then drop the coated pieces into the breadcrumb mixture. Using your dry hand, sprinkle some breadcrumbs on top and roll them around until evenly coated. Transfer the coated pieces to the prepared baking sheet and repeat with the rest of the cauliflower (when you run out of breadcrumbs, use the second bowl—this keeps the crumbs from getting too soggy).
  • Spray the top of the cauliflower pieces with a light coating of oil. Bake until the pieces can easily be pierced with a fork, about 20 minutes, flipping the pieces over halfway through. Serve warm.

Nutrition

Serving: 5florets, Calories: 159kcal, Carbohydrates: 19g, Protein: 10g, Fat: 5.5g, Cholesterol: 97mg, Sodium: 265mg, Fiber: 5g
WW Points Plus: 4
Keywords: baked breaded cauliflower, baked cauliflower nuggets, breaded cauliflower

These delicious breaded cauliflower florets are baked in the oven with a parmesan-crumb crust, they remind me of my Moms fried cauliflower I used to love as a kid – without all the frying!

 

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31 comments

  1. Do you think defrosted cauliflower will work too?

  2. I made these last night and mine were not nearly as coated as the photo but were delicious! Also, as a helpful hint, I would stick with the two bowls of breadcrumbs but instead of dividing the mixture, I would keep all the breadcrumbs in one bowl and let the “dry” hand sprinkle the breadcrumbs on the floret over the second bowl. The crumbs that drop in the bowl can then be rolled in with the floret. For me, this method was better because my first bowl of crumbs got pretty soggy about halfway through. Will be making these again!

  3. Isn’t it neccesary to boil them first?
    Thanks for the recipe!