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–+ servings
Cauliflower Bites in a white bowl, served with a gold spoon and a side of honey chipotle sauce.

The Ultimate Crispy Cauliflower Bites

Crispy and crunchy on the outside and perfectly cooked on the inside - these Cauliflower Bites are a healthy and delicious snack, appetizer, or side dish!
5 from 4 votes

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*Easily adjust serving size to your liking by clicking the number under servings or with the boxes below in the ingredients section.

Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course Appetizer
Cuisine American
Servings 4 people
Calories 174 kcal

Equipment

Ingredients
  

For the Cauliflower

  • 1 Large Head Cauliflower
  • 3 tablespoon All-purpose flour sub with gluten-free flour
  • 1 teaspoon Onion Powder
  • ½ teaspoon Garlic Powder
  • ½ teaspoon Smoked Paprika
  • 2 Large Large Eggs sub with flax or chia egg if vegan
  • 2 tablespoon Water
  • 1-¼ Cup Panko Breadcrumbs sub with regular or gluten-free breadcrumbs
  • 1 teaspoon Salt divided
  • Oil Spray as needed

For the Honey Chipotle Sauce

  • ¼ Cup Chipotle Tobassco
  • 2 tablespoon Honey
  • 1 Tbsp Butter

Instructions
 

For the Cauliflower Bites

  • Preheat your air fryer to 370-375°F (190°C) for 5 minutes.
    Rinse and cut the cauliflower into ¾ inch florets (about the size of a tater tot).
  • In a bowl, combine the cauliflower florets, flour, and spices. Stir the flour and spice mixture into the florets until they are all evenly coated.
  • In a small bowl, beat the eggs with the water. Add the beaten eggs to the coated florets. Gently stir the egg mixture into the cauliflower until all of the pieces are coated with the egg.
  • Add the Panko breadcrumbs a little bit at a time to the cauliflower. Gently fold the breadcrumbs into the cauliflower until the florets are completely coated. - Take your time and don't rush this step.
  • First Cook: Spray the air fryer basket with oil spray.
    Working in batches, place the coated cauliflower florets in a single layer in the air fryer basket, allow plenty of between the cauliflower so that they crisp up nicely.
    Lightly spray the cauliflower florets with cooking oil spray.
    Air fry the cauliflower at 370- 375F for 7 minutes.
    Remove the cauliflower from the air fryer and cool on a baking sheet. Repeat this process until all the cauliflower is par-cooked.
  • Make the sauce: (optional) While the cauliflower is cooking: combine butter, honey, and chipotle Tobasco in a pan over medium heat. Stir constantly until the butter melts and the sauce begins to gently bubble. Then remove from heat. Allow the sauce to rest until the second cook is done.
  • Second Cook: Working in batches, cook the cauliflower a second time. Spray the basket with oil, add the florets in a single layer, spray the cauliflower with oil, cook for another 7 minutes or until golden brown and crispy!
  • If coating in sauce, add the cooked bites to a large, clean bowl, add sauce and toss until coated. Serve immediately and enjoy

Notes

  • To prevent soggy cauliflower bites, don't crowd the florets while cooking.
  • Use a good quality oil spray: olive oil or avocado oil. I don't recommend cooking sprays like Pam that are filled with dimethyl silicone (synthetic material). Use high-quality ingredients to cook healthier, better-tasting food.
  • Make sure to cook using the 2-stage method.
  • If want perfectly even distributed Panko on your cauliflower add Panko to a separate bowl. After you coat the cauliflower with eggs, dip each piece of cauliflower into the Panko to get a nice even coating.

Nutrition

Serving: 0.5cupCalories: 174kcalCarbohydrates: 30gProtein: 9gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.02gCholesterol: 93mgSodium: 551mgPotassium: 720mgFiber: 5gSugar: 15gVitamin A: 282IUVitamin C: 113mgCalcium: 81mgIron: 2mg
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