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This is the last in a 3-part series for healthy, tasty ways to prepare cauliflower.
Crispy cauliflower bites are the perfect appetizer or snack. They also can be used as a side dish.
This recipe offers several health benefits. garlic, green onion, and cauliflower are known for their high antioxidant content. Antioxidants help protect the body from damage by free radicals, potentially reducing the risk of chronic diseases.
The use of sesame oil and coconut oil in this recipe contributes to heart health. These oils are known to contain healthy fats that can help lower bad cholesterol levels and increase good cholesterol levels. Additionally, the fiber from the cauliflower and oat flour can also contribute to heart health by aiding in digestion and reducing the risk of heart disease.
The recipe includes ingredients like cauliflower and baking powder that are good sources of calcium. Calcium is essential for the development and maintenance of healthy bones and teeth. Additionally, the vitamin K from the green onion aids in bone health by improving calcium absorption and reducing urinary excretion of calcium.
To ensure the bites are crispy and not soggy
After cutting and rinsing the florets, wring the moisture out of them with a clean kitchen towel or cheese cloth – I find that cheese cloth works best.
Ingredients
There are a few more ingredients in this recipe than the others. I think most of them you will have on hand, especially if you are gluten-free. When cooking the bites, don’t overcrowd the pan. This will help them to brown evenly and faster.
Leftovers
- Keep leftovers in the fridge, in an airtight container for 3-4 days.
- They can also be frozen for up to 3 months.
- You can reheat leftovers in the microwave, covered, at 50% power, but to keep the bites crispy, I recommend reheating in the oven or toaster oven at 400 degrees F until hot.
Serving Suggestions
With more finger food appetizers…
Quinoa Pizza Bites
Parmesan Stuffed Mushrooms
Chicken Wings
As a side dish with…
Stuffed Green Pepper
Helpful tools to use with this recipe
Splatter screen: Using a splatter screen is the perfect way to avoid a huge mess! I also use one while simmering food, when needing to see and check on the food. The screen will contain the splatter and allow the steam to escape while the pan and the food maintains a stable heat level.
Large, slotted spoon: This works best to transfer the bites from the oil to a paper towel lined plate.
Food storage containers: As always, I recommend glass containers for leftovers. They can go from refrigerator or freezer to microwave or oven. You never want hot food in plastic containers. Even if a plastic container is labeled microwave-safe, it can still release harmful chemicals. These chemicals, including BPA and phthalates, can pose health risks.
If you do not have any of these tools on hand, click on the link below to be taken to each product on Amazon.
Splatter Screen
Slotted Transfer Spoon
Food Storage Containers
More cauliflower recipes
Sheet Pan Cauliflower & Bacon
Parmesan & Parsley Whole Roasted Cauliflower
Roasted Cauliflower Steaks
Creamy Mashed Cauliflower
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Recipe Card
Crispy Cauliflower Bites
Ingredients
- 1 tbsp sesame oil
- 2 stalks green onion, sliced
- 2 cloves garlic, minced
- 2 tbsp tamari
- 1 tbsp maple syrup
- 1/4 cup gluten-free all- purpose flour
- 1/4 cup tapioca flour
- 1 tbsp baking powder
- sea salt & black pepper to taste
- 1/3 cup water
- 1 head cauliflower, chopped into florets
- 1/4 cup coconut oil
Instructions
- Sauce; Heat sesame oil in a large pan over medium-high heat. Cook green onion and garlic for 1-2 minutes. Stir in tamari and maple syrup, remove from heat and transfer to a bowl.
- Cauliflower; In a mixing bowl, combine gluten-free all-purpose flour, tapioca flour, baking powder, salt, pepper, and water. Add 1-2 tablespoons of water if it is too thick. Toss cauliflower florets in the mixture until well coated.
- Heat coconut oil over medium-high heat in the same pan used for the sauce. Cook cauliflower until all sides are browned, about 5-7 minutes. Add more coconut oil to the pan if needed.
- Transfer cauliflower to a paper towel-lined plate. Dip cauliflower bites into sauce or drizzle overtop.
Snacking can give you the energy boost you need in the afternoon to make it through the rest of the day. It can satisfy your cravings. It can feel like a well-deserved treat. However, what you snack on and how often you snack can have a big impact on your overall health. And that means smarter snacking.