Your Recipe

Crunchy Parmesan Cauliflower Bites

Ingredient Amount Calories
Cauliflower 132.5g 33kcal
Egg raw whole 100g 143kcal
Cheese, parmesan, grated 67.4g 284kcal
Bread crumbs 88.5g 350kcal

Recipe Instructions:

Ingredients
1/2 head cauliflower cut into bite sized florets
1 1/2 cups panko bread crumbs Kikkoman brand preferred for even baking
3/4 cup finely ground Parmesan cheese (see note)
2 large eggs whisked
marinara sauce for dipping
1 tbsp fresh parsley finely chopped (optional, for garnish)
Instructions
Preheat oven to 400°F. Line a large baking sheet with parchment paper.
Add panko and cheese to a large bowl and then mix together until thoroughly combined. Dip cauliflower in egg mixture and then shake a few times so that excess egg drips off. You don't want to dampen your breadcrumbs with excess egg because then they won't stick to the cauliflower. Then roll in bread crumb mixture until fully coated and place on a baking sheet lined with parchment paper. You may need to press on the coating to help get it to stick to the cauliflower bites. Repeat until all cauliflower is coated.
Bake for about 20-25 minutes until coating is a dark golden brown and crunchy. Sprinkle with parsley. Serve with marinara sauce.
Notes
I used shredded Parmesan cheese and put it through a food processor until the crumbs were the same size as the panko breadcrumbs.

Nutrition Facts
Portion Size 97 g | ml
Amount Per Portion 202
847
kcal
kilojoules
% Daily Value *
Total Fat 8.4g 11%
Saturated Fat 3.7g 18%
Sodium 502mg 22%
Total Carbohydrate 20g 7%
Dietary Fiber 1.8g 6%
Sugar 2.1g
Protein 12g 23%
Vitamin D 0.5mcg 3%
Calcium 211mg 16%
Iron 1.7mg 10%
Potassium 208mg 4%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 78.418 mcg 9%
Thiamin [B1] 0.245 mg 20%
Riboflavin [B2] 0.281 mg 22%
Niacin [B3] 1.668 mg 10%
Pantothenic acid [B5] 0.803 mg 16%
Vitamin B6 0.144 mg 8%
Cobalamin [B12] 0.527 mcg 0%
Floate [B9] 66.916 mcg 0%
Vitamin C 15.966 mg 18%
Vitamin D 0.5 mcg 3%
Vitamin E 0.307 mg 2%
Vitamin K 8.421 mcg 7%
Betaine 0.109 mg 0%
Choline 79.106 mg 14%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 19.9 g 7%
Sugars 2.1 g 4%
Dietary fiber 1.8 g 6%
Carbohydrate 1.9 g 0%
Net carbs 17.8g
Aminoacids
Nutrient Amount DV
Alanine 0.329 g 0%
Arginine 0.356 g 0%
Aspartic acid 0.56 g 0%
Cysteine 0.136 g 0%
Glutamic acid 1.416 g 0%
Glycine 0.239 g 0%
Histidine 0.161 g 0%
Isoleucine 0.312 g 0%
Leucine 0.52 g 0%
Lysine 0.395 g 0%
Methionine 0.153 g 0%
Phenylalanine 0.336 g 0%
Proline 0.454 g 0%
Serine 0.418 g 0%
Threonine 0.259 g 0%
Tryptophan 0.084 g 0%
Tyrosine 0.23 g 0%
Valine 0.389 g 0%
Minerals
Nutrient Amount DV
Calcium 210.73 mg 16%
Copper 0.1 mg 11%
Fluoride 0.61 mcg 0%
Iron 1.72 mg 10%
Magnesium 23.38 mg 6%
Manganese 0.27 mg 12%
Phosphorus 207.41 mg 17%
Potassium 207.91 mg 4%
Selenium 19.35 mcg 35%
Sodium 502.27 mg 22%
Zinc 1.46 mg 13%
Other
Nutrient Amount DV
Water 54.818 g 0%
Ash 2.357 g 0%