⏱️ Time & Servings
-
Prep Time: 10 minutes
-
Bake Time: 22–25 minutes
-
Total Time: ~35 minutes
-
Servings: 4 (about 20–24 bites)
🛒 Ingredients
🥦 Cauliflower
-
1 medium head cauliflower, cut into bite-size florets (about 4 cups)
🧀 Coating
-
½ cup shredded sharp cheddar cheese
-
¼ cup grated Parmesan cheese
-
½ cup breadcrumbs or panko (use almond flour for low-carb)
-
1 large egg
-
2 tbsp milk
-
½ tsp garlic powder
-
½ tsp onion powder
-
½ tsp paprika
-
¼ tsp black pepper
-
¼ tsp salt (optional — cheese already salty)
🌿 Optional Garnish
-
Chopped parsley
-
Extra Parmesan
🔪 Step-by-Step Instructions
1️⃣ Preheat & Prep
Preheat oven to 425°F (220°C). Line baking sheet with parchment paper and lightly spray with oil.
2️⃣ Make Egg Wash
In bowl whisk:
-
Egg
-
Milk
3️⃣ Make Cheesy Coating
In another bowl mix:
-
Cheddar
-
Parmesan
-
Breadcrumbs
-
Garlic powder
-
Onion powder
-
Paprika
-
Pepper
4️⃣ Coat Cauliflower
Dip each floret into egg mixture, then coat well in cheese mixture. Press gently so coating sticks.
5️⃣ Arrange
Place florets on baking sheet in single layer.
Lightly spray tops with oil for crispiness.
6️⃣ Bake
Bake 22–25 minutes, flipping halfway, until golden and crispy.
7️⃣ Serve
Garnish with parsley and extra Parmesan. Serve hot with dip.
🌟 Dipping Sauce Ideas
-
Ranch
-
Garlic yogurt sauce
-
Honey mustard
-
Marinara
🥗 Nutrition (Approx. per serving)
-
Calories: ~190
-
Protein: ~11g
-
Carbs: ~14g
-
Fat: ~10g
💡 Pro Tips
✔ Dry cauliflower before coating
✔ Use parchment for best crisp
✔ Add chili flakes for spicy kick
✔ Air fryer: 390°F for 12–14 minutes
❓Quick Q&A
Q: Can I make this gluten-free?
Yes — use almond flour or GF breadcrumbs.
Q: Can I make this WW friendly?
Yes — I can calculate points for you.
Q: Can I prep ahead?
Yes — coat and refrigerate up to 6 hours.
🍽️ Per Serving (¼): 5 WW Points
🌟 Lower-Point Version (3 Points)
-
Use reduced-fat cheddar
-
Replace breadcrumbs with crushed cornflakes or oat fiber