Turn a bag of frozen riced cauliflower and a few simple ingredients into these extra-delicious Crispy Cauliflower Bites! These low-carb appetizers are always a hit!
Why You’ll Love This Recipe
This is a delicious recipe for a hand-held appetizer that’s easy, cheesy and crispy and high on my list every year. Cauliflower is having a “moment” and why not? This recipe will convince you it’s one of your new favorite vegetables!
Healthy-ish, easy recipes always popular at gatherings, and this is a great recipe instead of another batch of chicken nuggets or wings, so next time try these Crispy Cauliflower Bites instead! The only thing you’ll need to go with it is a
Here’s why you’ll love them:
- These irresistible, crunchy cauliflower bites are full of flavor, and taste almost like a tater tot but made with cauliflower instead of potatoes. This is the best idea ever! Healthy-ish recipes that are low carb and full of flavor equals a perfect appetizer!
- Other recipes call for a whole head of cauliflower florets that have to be chopped in a food processor and then rolled in Panko breadcrumbs, but for this recipe we’ll use frozen riced cauliflower. So convenient, and in most grocery stores these days.
- These are a fun side dish for parties or game day! They’d be a nice starter for almost any entree too, like this Baked Pasta with Chicken Sausage or maybe a Turkey Burger with Pepperjack, or even this easy and delicious Taco Pie with Crescent Rolls!
- Serve a platter of these with your favorite dipping sauce, maybe one spicy sauce and also a side of ranch. Sounds so good!
- My favorite meal is a really good salad plus an appetizer. Here’s a couple of recipes if you want to do the same: Rotisserie Chicken Salad or Strawberry Asparagus Salad.
- This easy recipe makes a lot! In a mini-muffin tin this recipe makes about 24-30 crispy, cheesy, absolutely delicious bites!
Looking for more party snacks? Try these Sweet and Spicy Almonds and Goat Cheese Toasts with Cranberry Compote!
Ingredients You’ll Need
Here are the key ingredients you’ll need, but for the full recipe and list of instructions, please scroll down to the recipe card below.
- Cauliflower: Frozen cauliflower rice is what we’ll use, and most every grocery store has this in the frozen food section now. You can use cauliflower pieces, but you’ll need to run any larger florets through a food processor…the final result should be small, rice-sized pieces. Transfer to a large bowl.
- Petite Peas: For color and texture, petite peas look and taste great and have a nice pop color too.
- Cheese: Parmesan cheese is perfect in this recipe, and it goes inside and on top of the the bites.
- Egg: One large egg helps to hold the mixture together in place of all purpose flour.
- Seasonings: Cauliflower is sort of a blank slate in terms of flavor, so we’ll add both garlic powder AND onion powder for best results, plus salt & freshly ground black pepper, Italian Parsley and a little olive oil too. If you want to add a small shake of hot sauce, feel free to spice these up!
For the full list of instructions, please scroll down to the recipe card.
- Defrost the riced cauliflower and drain it, squeeze dry by using a clean kitchen towel or a paper towel to remove any excess water. This is an important step as ensures the bites turn out crispy.
- Set aside 1/4 cup of the Parmesan Cheese in a small bowl to sprinkle on top before baking.
- Combine the cauliflower, egg, peas, the rest of the Parmesan cheese plus the seasonings in a large mixing bowl. Mix well so that all of the cauliflower is coated with the mixture.
- Spray a non-stick mini muffin pan (24 cup size) with baking spray, and if using paper liners, be sure to spray the insides of the liners too. (I used natural, non-stick mini muffin liners like these).
- Fill each cup about 3/4 of the way full, then top with a little sprinkle of Parmesan Cheese.
- Bake until the edges are crispy and tops are a little brown, then arrange on a platter and serve!
- These tasty bites are delicious hot from the oven, but just as good at room temperature.
- Be sure to spray the non-stick muffin tin with baking spray (or olive oil spray) to make sure the cauliflower bites come out easily. If you plan on using paper baking liners, spray the insides of the liner too in case of sticking.
- Use a small cookie scoop to portion out the cauliflower mixture into each muffin cup. This helps them cook evenly and ensures a consistent size.
- You can use a mini-muffin tin with 24 cups for this recipe, and it’ll make a few more too. Expect about 24-30 pieces out of this recipe.
- If you hate peas, just leave them out! Try adding a bit more Italian Parsley (another 2 tablespoons or so) for color and contrast.
- When baking the bites, put the muffin tin on a large baking sheet lined with parchment paper to make it easier to remove from the oven.
- You could make these with orange cauliflower instead of a white cauliflower head. The bites will be darker but still golden brown.
- Why not serve a bunch of different appetizers? Serve with these festive Party Olives, Lemon Artichoke Dip, these Veggie Hummus Cups, some Butternut Squash Bruschetta and these very good and easy Crunchy Crab Sushi Rolls.
- These bites are just as good room temperature as hot from the oven, so they’re great for a party.
- Add a shake of hot sauce to the mixture if you’d like them spicier before baking.
- A great way to serve these bites is to pile them on a serving tray with some celery sticks and cut carrots and a side of ranch dressing too (my favorite way).
Frequently Asked Questions
Yes! Make the mixture the day ahead and bake them the day of. You can also bake them the day ahead and warm them in the microwave or a low (300 degree) oven for about 15 minutes until warmed through.
Yes! You can leave them out all together, or add more fresh Italian Parsley inside the mixture before baking. You could experiment with small chopped broccoli too.
You can use most any cheese you like on the inside of the mixture – try cheddar or Gruyere, or even blue cheese crumbles!
Ziplock bags can work in a pinch, but the easiest way is an air-tight container with the bites arranged in a single layer with wax or parchment paper in between each layer.
- Party Olives: Obsessive and so, so delicious, better double this recipe!
- Roasted Cauliflower with Yogurt Sauce: You won’t believe how good this is.
- Crunchy Green Bean, Pea and Walnut Salad: So fresh and pretty, delicious too.
- Healthy Vegetable Frittata Recipe: So versatile, so totally delish!
- Favorite Hot Chocolate: This non-dairy wonder will warm you right up!
- Tiny Chocolate Chip Cookies: You definitely can’t eat just one!
- Rice Pudding with Rhubarb: So comforting and creamy…yum!
- Cookie Dough Bites: No-bake with healthy ingredients.
- Egg White Bites, Starbucks copycat: These wonderful bites are easy to make at home
- Italian Frittata: A veggie-packed recipe, breakfast or brunch.
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Crispy Cauliflower Bites
- 1 12 ounce bag Frozen Riced Cauliflower, defrosted
- ½ cup Frozen Petite Peas, defrosted
- ¾ cup Grated Parmesan Cheese 1/2 cup for the mixture, 1/4 cup to sprinkle on top before baking
- 1 large Egg
- 2 teaspoons Olive Oil
- 1 tablespoon Italian Parsley, chopped
- 1 teaspoon Garlic Powder
- ½ teaspoon Onion Powder
- ½ teaspoon Kosher Salt
- ½ teaspoon Freshly Ground Pepper
- Preheat oven to 375. Prepare a non-stick mini muffin tin with baking spray or natural paper liners, and use the baking spray (or olive oil spray) inside the muffin paper liners too. Defrost the cauliflower and squeeze it dry with paper towels to remove any excess liquid.
- In a large bowl, add the cauliflower, peas, 1/2 cup of the Parmesan cheese (reserve the remaining 1/4 cup for the tops before baking) as well as the egg and the olive oil. Give it a few stirs to combine, then add the rest of the ingredients – the Italian parsley, garlic and onion powders, salt and pepper. Stir the mixture to combine. See tips.
- Divide the mixture as even as possible into the muffin tin, filling them about 3/4 of the way with the cauliflower mixture, and then pressing down the top slightly to compact the bites. Note that if you're using a 24 count non-stick mini muffin tin, you'll need to do two batches as the recipe makes approximately 30 bites. Top each bite with a little more Parmesan Cheese from the reserved 1/4 cup.
- Place in the center rack of the oven and bake for 25-30 minutes, or until crispy and very light brown on the top. Makes 24-30 bites.
- If you want to spice these bites up, add a 1/2 teaspoon or so of hot sauce to the mixture before baking.
- These bites can be served hot from the oven or room temperature.
- Super important to read the whole recipe before you begin
- Pay attention to the ingredient list and photos for the recipe
- If possible, prep your ingredients a little before you start
- Always use a sharp knife for safety
- Use the size of pan called for in the recipe
- For savory recipes, taste and season as you go
- Buy fresh, organic ingredients, locally sourced whenever possible
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