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Crispy Cauliflower Bites

These crispy cauliflower bites are a healthier choice at your next game day party.
5 from 2 votes
Prep Time 10 minutes
Cook Time 32 minutes
Total Time 39 minutes
Course Starter
Cuisine General
Servings 8 Served
Calories 92 kcal

Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.


  • 1 Head of Cauliflower, cut into florets
  • 1 Cup Wondra flour
  • 1 Cup Skim milk
  • 1/2 Tsp. Garlic powder
  • 1/2 Tsp. Onion powder
  • 1+  Tsp. Kosher Salt
  • 20+ Grinds freshly ground black pepper
  • 1 Cup Panko
  • 1 Cup Lite Blue Cheese dressing
  • 1 Cup Sugar free BBQ sauce
  • 1+  Tsp. Hot pepper Sauce
  • Cooking Spray


  • Preheat the oven to 425 degrees. Cover a baking sheet with parchment paper and top with a rack. Spray the rack with cooking spray.
  • Add the BBQ sauce of you choice with the hot sauce in a small saucepan and heat over a low heat. You’ll pour that into a small bowl and put the blue cheese dressing in a separate bowl for serving when the cauliflower bites are ready.
  • Mix the flour, milk garlic powder, onion power, teaspoon of salt and 20 grinds of black pepper in a large bowl. Whisk until combined.
  • In a separate bowl, mix the panko with a large pinch of salt and several grinds of black pepper.
  •  Dip a cauliflower floret into the batter to coat. Let the excess drip off. Then roll in the panko to completely coat. Place on the prepared rack. Continue until all the cauliflower florets are coated and on the rack.
  • Spray the breaded cauliflower with cooking spray and place in the oven. Bake for 25-30 minutes until starting to brown. Finish under the broiler for two minutes until golden brown.
  • Serve on a platter with the dipping sauces and enjoy.


Calories: 92kcalCarbohydrates: 19gProtein: 4gFat: 0.4gSaturated Fat: 0.1gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.1gCholesterol: 1mgSodium: 323mgPotassium: 73mgFiber: 1gSugar: 2gVitamin A: 63IUVitamin C: 1mgCalcium: 56mgIron: 1mg
Keyword appetizer, healthier choice, starter, vegetables
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