Cauliflower Bites - KNEP - Kentucky Nutrition Education Program

Recipes

Cauliflower Bites

Receta en Español
Servings:Makes 8 servingsServing Size:1/2 cup bitesRecipe Cost:$3.87Cost per Serving:$0.48
air fried cauliflower on platter with dipping sauce on platter

Ingredients:

  • Nonstick cooking spray
  • 1/2 cup all-purpose flour
  • 1/2 cup water
  • 1 teaspoon garlic powder
  • 3 tablespoons Buffalo sauce
  • 1 head cauliflower, cut into florets
  • 1 tablespoon butter, melted
  • 2 tablespoons olive oil

Directions:

  1. Preheat oven to 450 degrees F. Prepare a baking sheet with nonstick spray.
  2. Wash hands with warm water and soap, scrubbing for at least 20 seconds.
  3. Gently rub cauliflower under cool, running water before preparing.
  4. In a large bowl, combine flour, water, garlic powder, and Buffalo sauce. Stir until smooth.
  5. Gently fold in cauliflower florets to evenly coat with batter.
  6. Arrange florets in a single layer on the baking sheet. Do not overcrowd the pan (use two pans if needed). Bake for about 20 minutes or until golden.
  7. In a small bowl, combine melted butter and olive oil.
  8. Remove pan from oven. Drizzle the melted butter and oil mixture over the cauliflower. Gently toss until evenly coated.
  9. Return tray to oven to bake for another 20 minutes or until the cauliflower begins to crisp.
  10. Serve with your favorite dressing and a few dashes of Buffalo sauce, if desired. Refrigerate
    leftovers within 2 hours.
Source: Jacqui Denegri, Fayette County NEP Assistant Senior, University of Kentucky Cooperative Extension

Tips

Air Fryer Version

  1. Follow steps 2-5 above.
  2. Make one layer of florets in the air fryer basket.
  3. Set the air fryer to 355 degrees F for 12 minutes, tossing florets halfway through.
  4. Remove to bowl.
  5. Drizzle melted butter and olive oil over the cauliflower.
  6. Return florets to air fryer basket. Cook again at 355 degrees F for 5 to 7 more minutes or until florets begin to crisp.
  7. Repeat steps to cook the remaining florets.
  8. Serve with your favorite dressing and a few dashes of Buffalo sauce, if desired. Refrigerate leftovers within 2 hours.

Nutrition facts per serving: 100 calories; 5g total fat; 1.5g saturated fat; 0g trans fat; 5mg cholesterol; 220mg sodium; 11g total carbohydrate; 2g dietary fiber; 2g total sugars; 0g added sugars; 3g protein; 0% Daily Value of vitamin D; 2% Daily Value of calcium; 6% Daily Value of iron; 6% Daily Value of potassium