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Cauliflower Bites: Quick, Easy, Healthy and Inexpensive Recipe

Margaret Minnicks is a health-conscious person who researches the health benefits of foods and drinks.


If someone handed you a head of cauliflower and tell you to eat it all, no doubt you will think it was a crazy idea. However, you would not find it strange to eat the head of cauliflower after it had been cut into florets and prepared into cauliflower bites. Cauliflower bites are so delicious that some people could eat the whole pan of them that would actually be a small head of cauliflower.

Cauliflower is not on everybody's favorite list of vegetables to eat. Skeptics who confess they don't like cauliflower often find that they love roasted cauliflower bites.

Here is a quick, easy, healthy, and inexpensive recipe that will turn cauliflower skeptics into cauliflower lovers.

About Cauliflowers

A cauliflower is a very versatile vegetable with a pleasing texture and fiber that is filling. It is low in calories and easy to sneak into casseroles and side dishes.

Cauliflowers can be eaten raw, boiled, steamed, roasted, grilled, fried, air fried, or pickled. A lot of people use the vegetable as a low-calorie, gluten-free alternative to flour, rice, and white potatoes.

Nutritional Value

  • 92% water
  • 5% carbohydrates
  • 5 grams of sugar
  • 1.9 grams of fiber
  • 2 grams of fat
  • 0.3 grams of protein

An average serving of cauliflower is about 44 calories. This is a healthy treat for diabetics who say after eating the florets, their blood sugar level is at a normal range.


The video below shows how to cut a cauliflower into bite-size florets after removing the leaves and core. It takes only a few minutes to turn the head of cauliflower into florets for the bite sizes that are used in the recipe listed below.

Different Recipes

There are many different recipes for making cauliflower bites. Some people take some ingredients from different recipes to come up with a recipe of their own that contains the ingredients they like.

Most variations depend on the sauces and seasonings used to coat the florets. The recipe for Parmesan Cauliflower Bites below is one made up of ingredients from other recipes. It is missing the bread crumb coating as some recipes have.


  • 1 head cauliflower, cut into bite-sized florets
  • 2 tablespoons of melted butter
  • 1/2 cup finely ground Parmesan cheese
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon paprika
  • 1/2 salt
  • 1/2 black pepper
  • 1/2 teaspoon cayenne pepper (if you like spicy foods)
  • 1 tablespoon fresh parsley, finely chopped (optional, for garnish)
  • sauce of your choice for dipping


  • Preheat oven to 425°F.
  • Line a large baking sheet with parchment paper.
  • Put florets in a large bowl.
  • Pour melted butter over the florets and make sure the gaps are filled in.
  • Combine Parmesan cheese and spices and sprinkle over the butter-coated cauliflower florets.
  • Place florets apart on a baking sheet lined with parchment paper.
  • Bake for about 20-25 minutes until florets are dark golden brown and crunchy.
  • Optional: Garnish with fresh parsley.
  • Eat cauliflower bites straight from the oven or dip them in your favorite sauces or dressing for extra flavor.

Variations and Tips

Some cooks use a batter made with Panko bread crumbs, but they don't have to if they want a low-carb and gluten-free dish. The recipe in this article does not include bread crumbs.

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Muffin tins can be used instead of cooking the florets on a baking sheet. That might be a good way of making sure there is enough space between the florets.

Florets can be cooked in an air fryer, but they will be chewy instead of crisp and crunchy. Therefore, this writer prefers those cooked in an oven.

Cauliflower bites are best eaten soon after they come out of the oven. If any are left over, they can become crisp again when they are reheated in the oven at 350 °F after about 5-10 minutes. Do not reheat in a microwave because they will be soggy.


Bites can be eaten as a snack, an appetizer, or a side dish. No matter what you call them, they are delicious and a welcomed treat.


Some people favor blue cheese or ranch dressing while others favor catsup, barbecue sauce, or another sauce for dipping.


Margaret Minnicks (author) from Richmond, VA on February 24, 2021:

Sp Greaney, Since you already like cauliflowers, you will simply LOVE this recipe. Try it and keep me posted.

Sp Greaney from Ireland on February 24, 2021:

I would totally try these. I actually like cauliflower steamed. But this is such a different dish and it looks delicious.

Margaret Minnicks (author) from Richmond, VA on February 24, 2021:

Linda, trust me. The cauliflower bites are easy to make and so delicious. Besides, they are healthy. Try them when you get a chance!

Linda Crampton from British Columbia, Canada on February 23, 2021:

The cauliflower bites look and sound very tasty. I think your recipe is a great way to prepare the vegetable.

Margaret Minnicks (author) from Richmond, VA on February 23, 2021:

Cheryl, that was my first time making them, but I will make them again and again. They are really good, and my blood sugar was at a good level the day after eating them. Thanks for reading and commenting.

Cheryl E Preston from Roanoke on February 23, 2021:

Looks delicious

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