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    Home » Recipes » Appetizers and Snacks

    Parmesan Cauliflower Bites - Just 5 Ingredients!

    UPDATED Feb 5, 2021 · PUBLISHED Feb 5, 2021 BY Marjory Pilley · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.

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    Crispy Parmesan Cauliflower Bites will be the hit of your party or dinner table! They're low-carb, keto-friendly, gluten-free, and melt-in-your-mouth delicious. Follow our easy breading technique to get these in your belly quick.

    Parmesan Cauliflower Bites Appetizer in a bowl.

    Sometimes I think I could start a PR firm just to represent cauliflower! I sing its praises in so many recipes.

    Cauliflower Muffins and Cauliflower Grits will make you second guess the need for rice. This amazing vegetable even makes an appearance on pizza night as cauliflower pizza bites or crust. And, these Parmesan Cauliflower Bites will sit proudly alongside traditional wings on any low-carb party table.

    This versatile vegetable just needs to be advertised correctly.

    For example, this tasty finger food could be called Parmesan Cauliflower Poppers. The florets are lightly coated in butter and then breaded with Parmesan cheese, paprika and roasted until crispy. You'll want to pop one of these "wings" in your mouth as soon as they come out of the oven!

    They will literally put a smile on your face, especially if you use our easy breading technique.

    Parmesan Cauliflower Appetizer being held by two fingers.

    Jump to:
    • Ingredients
    • How to Bread Cauliflower the Easy Way!
    • Air Fryer Cooking Instructions
    • Re-heating and Make-Ahead Tips
    • More Cauliflower Recipes
    • 📋 Recipe

    Ingredients

    • Melted butter makes the breading stick to the cauliflower.
    • Cauliflower Florets - A small head of cauliflower yields about 3-4 cups.
    • Breading - In order to keep this recipe low-carb and gluten-free, we did not add any breadcrumbs. It's a simple combination of Parmesan cheese, paprika and black pepper.
    Ingredient graphic for breading with Parmesan cheese, paprika and pepper labeled.
    Breading for Parmesan Cauliflower Bites

    Variations:

    • Use a different type of hard cheese, like Asiago cheese or Romano cheese.
    • Add whole wheat panko breadcrumbs. We used this breading variation to make Parmesan Chicken Nuggets which will also work here.

    How to Bread Cauliflower the Easy Way!

    Now, for a little rant and a tip...I really do hate to mess up lots of dishes and/or clean up a mess. If you feel that way too, use a "1" big bowl with a tight-fitting lid and let it quickly do all the dirty work. Here's how:

    1. Melt butter in a small bowl and pour it over the cauliflower florets that are in the big bowl, close the lid and gently shake to coat them with butter. Open the lid and check to see that the butter is distributed evenly. Toss the florets a little more if necessary.
      • Tip: Use a silicone pastry brush to fill in any gaps.
      • Note: When using this technique, it's important not to have lots of butter "leftover" in the bottom of the bowl when you add the breading.
    2. Prepare the Parmesan cheese breading in a separate small bowl. Sprinkle the cheese breading mixture over the top of the florets.
    3. Close the lid and gently toss again.
      • Note: These steps can be done in smaller batches if desired.
    4. Spread the cauliflower out on a baking sheet (or in an air fryer) and bake until crispy.

    Note: Large plastic freezer bags can also be used for this technique.

    Breading Technique for cauliflower graphic with 4 steps labeled.

    No fuss, no muss...except please be aware that the paprika makes these crispy cauliflower bites the pretty color that they become...and that color doesn't play well with a white shirt! It's not a bad idea to enjoy them with a fork.

    We use the same no-mess breading process for Healthy Chicken Tenders and Broiled Scallops with a Parmesan Crust too. It really works!

    Air Fryer Cooking Instructions

    You can follow the easy breading instructions above and make cauliflower bites in an air fryer!

    1. Preheat air fryer to 390 °F for 3 minutes.
    2. Spray the crisper plate with olive oil and place cauliflower in a single layer. Lightly spray with olive oil to promote crispiness.
    3. Cook for about 20 minutes or until desired tenderness. You can gently turn the pieces over with a rubber-tipped spatula halfway through, but I often don't need to do this.

    Aren't they gorgeous?!

    Crispy Cauliflower Florets in a bowl with another bowl with more behind it.

    Re-heating and Make-Ahead Tips

    Reheating: Cauliflower Bites are best eaten fresh, but can be crisped up again in an air fryer or oven at 350 °F for about 5-10 minutes or until hot. We do not recommend using a microwave to reheat because they will be soggy.

    Make-Ahead Tips: Prepare cauliflower and breading 2-3 days in advance and then bread just before baking. The florets may also be breaded a day ahead of time and stored in an air-tight container until ready to cook.

    More Cauliflower Recipes

    • Mexican "Street Style" Cauliflower - a low-carb version of elote!
    • Roasted Cauliflower Rice - from FROZEN!
    • Curried Cauliflower Rice - in minutes!

    Did you make this recipe?
    Please leave a rating and tell us how you liked it!

    📋 Recipe

    Bowl of Parmesan Cauliflower Bites.

    Parmesan Cauliflower Bites - Just 5 Ingredients

    Crispy Parmesan Cauliflower Bites will be the hit of your party or dinner table! They're low-carb, keto-friendly, gluten-free and melt in your mouth delicious! 
    4.72 from 14 votes
    Share by Text
    Print Pin Rate
    Course: Snack
    Cuisine: American
    Prep Time: 10 minutes
    Cook Time: 20 minutes
    Total Time: 30 minutes
    Servings: 4 servings
    Calories: 119kcal
    Author: Marjory Pilley

    Ingredients

    • 3 cups cauliflower florets washed and thoroughly dried; about 1 small head of cauliflower
    • 2 Tablespoons butter melted
    • ½ cup Parmesan cheese finely grated
    • 1 teaspoon paprika
    • ¼ teaspoon black pepper

    Instructions

    • Preheat oven to 425 degrees °F.
    • Toss cauliflower florets with melted butter in a large bowl. Check for pieces that are not coated with butter and toss again or use a silicone pastry brush to fill in those spots.
    • Combine Parmesan cheese, paprika and pepper and sprinkle over the butter-coated cauliflower florets that are still in the large bowl.
    • Cover with a tight-fitting lid. Gently toss to coat.
    • Arrange cauliflower in a single layer on baking sheet sprayed to prevent sticking.
    • Bake for 20 minutes or until edges begin to crisp.
    • Enjoy hot from the oven!

    Air Fryer Instructions

    • Preheat air fryer to 390 °F for 3 minutes.
    • Spray the crisper plate with olive oil and place cauliflower in a single layer. Lightly spray the florets with olive oil to promote crispiness.
    • Cook for about 20 minutes or until desired tenderness. You can gently turn the pieces over with a rubber-tipped spatula halfway through, but I don't need to do this.

    Notes

    You'll find more expert tips and pictures above!
    NOTE: Large, sealable, plastic freezer bags can used instead of a bowl.
    Re-heating and Make-Ahead Tips
    Reheating: Cauliflower Bites are best eaten fresh, but can be crisped up again in an air fryer or oven at 350 °F for about 5-10 minutes or until hot. We do not recommend using a microwave to reheat because they will be soggy.
    Make-Ahead Tips: Prepare cauliflower and breading 2-3 days in advance and then bread just before baking. The florets may also be breaded a day ahead of time and stored in an air-tight container until ready to cook.
     
    Web story: https://www.dinner-mom.com/web-stories/parmesan-cauliflower-bites-story/
    Grab 5 Low-Carb Saucesand get more easy, healthy recipes! JOIN HERE

    Nutrition

    Calories: 119kcal | Carbohydrates: 4g | Protein: 6g | Fat: 9g | Saturated Fat: 5g | Cholesterol: 23mg | Sodium: 273mg | Potassium: 247mg | Fiber: 1g | Sugar: 1g | Vitamin A: 520IU | Vitamin C: 36.1mg | Calcium: 164mg | Iron: 0.5mg
    Nutritional and Food Safety Disclaimer

    This recipe was originally published 1/31/18. It was updated to improve the reader experience.

    More Appetizer & Snack Recipes

    • Low-Carb Tortilla Chips Recipe
    • Potato Rounds Appetizer with Pesto Cheese
    • Oven Dried Apple Chips
    • Baked Chicken Parmesan Meatballs
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    Reader Interactions

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      Recipe Rating




    1. JoanP

      January 31, 2018 at 12:11 pm

      5 stars
      These look fantastic and will be perfect at our Super Bowl party this weekend! Thanks!

      Reply
      • Marjory

        January 31, 2018 at 12:12 pm

        Thanks for your feedback! I hope you enjoy them.

        Reply
      • Lynn

        March 11, 2018 at 8:29 pm

        JoanP - did you make them? did people love them?

        Reply
      • Cindy

        April 26, 2022 at 12:14 am

        You gave this 5 stars just because they look great? I'd rather know you made them and actually ate them so you could give a reasonable review.

        Reply
        • Sophia

          January 12, 2023 at 8:01 pm

          These are amazing! Tonight I swapped out the cauliflower for broccoli and mushrooms. So good. I didn’t have enough Parmesan so I added pork rind panko and that was amazing too.

          Reply
    2. Vera

      August 11, 2018 at 12:09 pm

      I don't see a video, I was really hoping to see how this is done.

      Reply
      • Marjory

        August 12, 2018 at 7:16 am

        Hi! The video of how to make Parmesan Cauliflower Bites is just before the recipe instructions on a mobile device and will appear at the top and then in the side bar as you scroll on a desktop computer.

        Reply
    3. Janice Bixel

      October 08, 2018 at 10:13 am

      Do you cook the cauliflower first?

      Reply
      • Marjory

        October 08, 2018 at 4:29 pm

        No. Don't cook the cauliflower first! 🙂

        Reply
    4. Kim

      October 22, 2018 at 6:13 pm

      5 stars
      This was AMAZING!!! Just made for dinner...a HUGE HIT! Will definitely make again!! Big thank you for sharing! 🙂

      Reply
      • Marjory

        October 23, 2018 at 7:03 am

        I'm so glad you enjoyed it!

        Reply
    5. Julie

      November 02, 2018 at 5:48 pm

      If you were to add garlic, how much and what form would it be?

      Reply
      • Marjory

        November 03, 2018 at 7:42 am

        Hi! Add a pinch (1/8 of a teaspoon) of garlic powder.

        Reply
    6. tlw

      December 13, 2018 at 12:00 pm

      can i use frozen cauliflower florets for this? have you tried it yet?

      Reply
      • Marjory

        December 14, 2018 at 7:11 am

        Hi! I have not tried this with frozen cauliflower. I'd love to hear how it turns out.

        Reply
    7. Ano

      January 09, 2019 at 9:52 pm

      I made this for dinner side dish. Followed exact recipe. It was delicious!

      Reply
      • Marjory

        January 10, 2019 at 7:15 am

        I'm so glad you enjoyed it! 🙂

        Reply
    8. Eryn Atwood

      February 10, 2019 at 12:27 pm

      5 stars
      This was amazing and has become my new go-to cauliflower recipe. I didn't change a thing.

      Reply
      • Marjory

        February 11, 2019 at 9:19 am

        I'm so glad you enjoyed them! 🙂

        Reply
    9. Debbie

      April 03, 2019 at 5:26 pm

      What kind of a dip could you have with these

      Reply
      • Marjory

        April 04, 2019 at 6:55 am

        Try ranch dressing or dip or a yogurt-based dip like we used for these carrots fries https://www.dinner-mom.com/carrot-fries-and-yogurt-dill-sauce/ except leave out the dill!

        Reply
        • Laurel Stanley

          March 01, 2021 at 9:37 am

          I used a Mayo lime and brown sugar dip which I had for the shrimp but was delicious with the cauliflower. This will be a go to recipe for me from now on.

          Reply
          • Marjory Pilley

            March 04, 2021 at 11:11 am

            Love the dipping sauce. I'm so glad you enjoyed the recipe.

            Reply
    10. Diane Corning

      May 20, 2019 at 8:32 am

      How are these if served room temp or cold?

      Reply
      • Marjory Pilley

        May 20, 2019 at 8:53 am

        They are best hot. We still enjoy them as they cool down and at room temp. I just don't think they would be very good cold. I hope that helps!

        Reply
    11. Bella Hardy @ Healthnerdy.com

      July 31, 2019 at 5:19 am

      5 stars
      These parmesan cauliflower bites are so Instagrammable and adorable! As you know I made it a short while ago and it was lovely! Thx, Marjory for sharing!

      Reply
      • Marjory Pilley

        July 31, 2019 at 6:47 am

        I'm so glad you enjoyed them!!!

        Reply
    12. Corinne

      August 04, 2019 at 4:30 pm

      5 stars
      Absolutely love them thank you!!

      My husband makes an unbelievable dill dip for wings that I usually miss out on because I don’t eat meat. But now - I make these and with the dip they are just wow. Great recipe thank you!

      Reply
      • Marjory Pilley

        August 05, 2019 at 7:12 am

        Love that pairing! I'm so glad you enjoyed them.

        Reply
    13. Sylvi

      August 20, 2019 at 12:09 pm

      5 stars
      Can you use riced cauliflower? Or fresh broccoli florets ?

      Reply
      • Marjory Pilley

        August 20, 2019 at 1:45 pm

        Hi! You could use the same technique with broccoli florets. However, it would not work with riced cauliflower.

        Reply
    14. Pam Watson

      October 27, 2019 at 10:32 am

      I'm excited to try these tonight!
      Is the nutritional info for the whole recipe?
      Many thanks!

      Reply
      • Marjory Pilley

        October 28, 2019 at 9:03 am

        Hi! The nutritional information is per serving.

        Reply
        • Meg

          January 01, 2020 at 6:05 pm

          But how much is one serving?

          Reply
          • Marjory Pilley

            January 02, 2020 at 7:11 am

            It depends on the size of the florets and amount used. Also, the coating and breading will cover about 3-4 cups of florets. I find the easiest thing to do is make the entire recipe and then divide it between the number of servings desired.

            Reply
    15. Tina W.

      November 30, 2019 at 8:55 pm

      Is seems like this would leave the cauliflower pretty raw, and not soft at all. Am I wrong? If this is the case, could you pre boil first?

      Reply
      • Marjory Pilley

        December 01, 2019 at 9:07 am

        Hi! It is soft and melt-in-your-mouth tender! 🙂

        Reply
    16. Ashley

      January 01, 2020 at 6:24 pm

      5 stars
      Just made this with broccoli and it's amazing! Thanks for such a simple recipe.

      Reply
      • Marjory Pilley

        January 02, 2020 at 7:05 am

        I'm so glad you enjoyed it!

        Reply
    17. Brianna

      February 02, 2020 at 11:01 am

      Does this work to make a batch and snack on through the week?

      Reply
      • Marjory Pilley

        February 03, 2020 at 6:56 am

        Hi! They really are best straight out of the oven. I've never tried reheating. If so, you would need to try that in an oven/toaster oven, not a microwave. I think the best bet would be to have the breading all mixed up so it's quick to prep and cook.

        Reply
    18. Brenda Lee

      April 06, 2020 at 3:01 pm

      5 stars
      Delicious and super easy to make. I used cajin spice in place of paprika

      Reply
      • Marjory Pilley

        April 07, 2020 at 7:07 am

        Thank you so much for coming back with your feedback and tip...great idea to spice it up!

        Reply
    19. Ellie

      June 04, 2020 at 3:49 pm

      5 stars
      Best ever I had👌 Thank you!

      Reply
    20. Tami

      July 09, 2020 at 8:07 pm

      Can you make these in an Air fryer?

      Reply
      • Marjory Pilley

        July 10, 2020 at 7:26 am

        Absolutely! I added the instructions to the notes of the recipe card. Enjoy!

        Reply
    21. Sherry Gibbs

      August 01, 2020 at 9:52 pm

      if your on 21 day fix would it just count as a green container
      Sherry

      Reply
      • Marjory Pilley

        August 02, 2020 at 8:32 am

        I'm not too familiar with the details of this program. However, nutritional estimates are provided. Although this recipe is predominantly cauliflower, there are other ingredients, such as cheese, which would likely go in another container.

        Reply
    22. Kiona

      September 08, 2020 at 10:16 am

      I wonder if I could do this recipe with mushrooms?

      Reply
      • Marjory Pilley

        September 09, 2020 at 7:06 am

        Sounds like a yummy thing to try!

        Reply
    23. Lynda

      October 29, 2020 at 3:13 pm

      Can you prep in advance?

      Reply
      • Marjory Pilley

        October 30, 2020 at 7:12 am

        You can definitely prepare the breading first with no problem at all. You can probably prep, but not cook the cauliflower a day in advance. You might find that some breading starts flecks off before you bake it, so prepare for that. I have not prepped it all the way, so would love to know how it works out!

        Reply
    24. Krista Goben

      November 21, 2020 at 9:20 pm

      I want to try this with some beer battered cod which needs to cook at 475* for 18 mins. Can I cook the cauliflower first and throw it back in to warm back up near the end? I don’t want the cauliflower soggy!

      Reply
      • Marjory Pilley

        November 22, 2020 at 11:19 am

        I think that would work! Enjoy!

        Reply
    25. Brenda Marshall

      November 25, 2020 at 11:57 pm

      Can you use breadcrumbs also?

      Reply
      • Marjory Pilley

        November 30, 2020 at 7:19 am

        Yes you could!

        Reply
    26. Barb

      October 21, 2021 at 2:29 pm

      Can you freeze these and heat from frozen?

      Reply
      • Marjory Pilley

        October 22, 2021 at 7:46 am

        You should be able to prep, but not cook, and then freeze. At that point you can cook from frozen. I have not tried it with this specific recipe though. I'd love to know if you do and how it works out! Thanks for your question.

        Reply
    27. Brenda

      February 26, 2022 at 5:39 pm

      5 stars
      These were great. Mine took 12 minutes in my air fryer. May have to try them with mushrooms next. Thanks for sharing.

      Reply
      • Marjory Pilley

        February 28, 2022 at 8:16 am

        I'm so glad you enjoyed them!

        Reply
    28. Kevin

      April 16, 2022 at 3:10 pm

      Have you tried other seasonings, such as, italian, garlic salt, steak seasoning, etc. Would love to hear about variations.

      Reply
    29. Karen

      April 24, 2022 at 10:51 am

      1 star
      Mine came out limp and tasteless. I ate them because I hate food waste.

      Reply
      • Marjory Pilley

        April 25, 2022 at 7:37 am

        I'm so sorry they didn't work out for you. 🙁

        Reply
    30. Cookie

      April 27, 2022 at 9:01 pm

      5 stars
      These came out delicious! You can even dip them in marinara. I think next time I'll sprinkle a little garlic in there.

      Reply
      • Marjory Pilley

        April 28, 2022 at 7:48 am

        I'm so happy you enjoyed them! Garlic sounds delish!

        Reply
    31. Gina Tallariti

      November 19, 2022 at 8:20 pm

      5 stars
      Hello😁

      I just started on South Beach Diet
      yesterday.
      Today is end of day 2
      I am going to bed so happy and satisfied.
      Why is everything so good right now?
      I made this recipe for my last meal today and I gotta tell ya, I am just not that good in the kitchen. Some people may even say that I should just stay out of the kitchen all together.
      Well after making this roasted cauliflower, parmesan yummy appetizer, I have proved them all wrong! I am an amazing cook!
      This dish was absolutely delish!

      Thank you so much for this easy to make and and tastes so great recipe. THANK YOU 🙏

      Reply
    32. Sophia

      January 09, 2023 at 5:43 pm

      These were really really good. I added some real bacon bits to the pan and added shredded cheddar and sour cream and it tasted like a potato skin. Thank you for the recipe.

      Reply
      • Sophia

        January 09, 2023 at 5:45 pm

        The shredded cheddar and sour cream was added on my plate.

        Reply
    33. Debbie

      January 12, 2023 at 8:51 pm

      5 stars
      Made this for dinner tonight, it was really really good. We will have this for dinner more often.

      Reply

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