Crunchy Baked Cauliflower Recipe
This is the most filling vegetable dish you will ever make and its delicious!
I’m calling this ‘meaty’ because when you bite into it, it feels like you’re eating a piece of chicken or meat. Its crunchy on the outside and soft on the inside. My kids and I couldn’t stop eating it. You can enjoy this as a side or as a main, yes its that good!
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Crunchy Baked Cauliflower
Ingredients
- 1 large cauliflower
- 1¼ cups panko
- 1 large clove garlic, minced
- 5 tbs olive oil
- 1 tsp Italian herb blend seasoning
- 3/4 tsp paprika
- 3/4 tsp onion powder
- salt and pepper to taste
- 1/2 cup parmesan cheese, grated
- 3 eggs, lightly beaten
- 1/2 cup tapioca starch (or corn starch or flour)
- Dip: Lazy Tzatziki
Instructions
- Preheat your oven to 400° F.
- Bring a large pot with salted water to a boil. Cut your cauliflower into medium sized florets; not too small not too big. Add them to the pot, cover and cook for 5 minutes. Drain and allow to dry and cool to handle.
- In 3 separate shallow dishes house your eggs, your tapioca starch and the third, whisk together your panko, garlic, olive oil, Italian seasonings, paprika, onion powder, salt and pepper to taste and pecorino cheese. Dredge your cauliflower in the starch first, then egg, and lastly the panko mixture, pressing gently to adhere. Place on your baking tray and bake for 15-20 minutes or until golden brown.
Nutrition
Calories: 435kcal | Carbohydrates: 40g | Protein: 15g | Fat: 26g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 15g | Trans Fat: 0.01g | Cholesterol: 134mg | Sodium: 467mg | Potassium: 751mg | Fiber: 5g | Sugar: 5g | Vitamin A: 324IU | Vitamin C: 103mg | Calcium: 221mg | Iron: 3mg
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This was great!
I teach kids healthy cooking classes, and they loved it. I had broccoli also and used that as well. I came together very easy, and fun to make…thank you.
Hi Dorothy, i’m so glad this was a winning recipe with the kids!! I love to hear that! Thank you for the kind message!
What would the calories be per serving?? I made it and it was amazing !!
Would you ever cook these in an air fryer or would that ruin it/how might it alter time and temp?
can you make this with steam-in-the-bag frozen cauliflower?
yes!
Too hard and messy to make!
HI Maria, I’m so sorry the recipe was not to your satisfaction.
Looks amazing, can’t wait to make these thankyou so much everyone. 🙏👍😃
Stella this was FABULOUSLY delicious. Thank you sooo much for sharing these delicious recipes. We’re doing this again tomorrow for football 🥰
Hi Christina, Yay! Glad you all liked the recipe! Thank you for the review!
Can you substitute tapioca starch with potato starch, and if so, does the quantity required stay the same or differ?
Thank you for all your delicious recipes!
Many have become my go-to recipes.
Me
Can I roast instead of boiling? And if so, for how long? Thanks!!
So… SOOO Delicious! My kids loved them too! I had no panko so I used Italian breadcrumbs added the remained required ingredients and olive oil – turned out great with our freshly harvested cauliflower!! Happy Healthy Eating xo
really good – crunchy and soft
Been loving your reciepes sharing them with my niece
Hi Wesley, thank you SO MUCH for sharing and I’m glad you’re enjoying the dishes!!
What is the dipping sauce for the meaty cauliflower?
Its my lazy tzatziki! I will link it below…
https://hungryhappens.net/easy-steak-and-rice-bowls-with-yogurt-sauce/#recipe
I made these today and they are ssooo good every one loved them.. can’t stop eating them.. Thanks for Sharing!
Hi Marsha, we had the same problem with this!! thanks for taking the time to rate the recipe!
I made these today and they are ssooo good every loved them.. can’t stop eating them.. Thanks for Sharing!