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Crispy Cauliflower Bites

Snack on this veggie-boosted alternative to chicken wings at your next get together.

  • Prep time: 19 min
  • Cook time: 25 min

Nutritional Information


  • Calories 180
  • Fat 6 g
  • Saturated Fat 3.5 g
  • Cholesterol 15 mg
  • Carbohydrate 19 g
  • Fiber 3 g
  • Sugars 3 g
  • Protein 13 g
  • Sodium 530 mg
  • Potassium* 500 mg

*Some ingredients used in the analysis do not provide potassium information, so the potassium mg per serving may be undervalued.


6 cup / 1.5 l
cauliflower florets (about 1/2 large head)
1/4 cup / 50 mL
all-purpose flour
1/2 tsp / 2 mL
each garlic powder and onion powder
1/4 tsp / 1 mL
each salt and pepper
1/4 cup / 50 mL
Naturegg Simply Egg Whites, well shaken
1 cup / 250 mL
panko bread crumbs
3/4 cup / 175 mL
grated Parmesan cheese
Olive oil cooking spray


  1. Blanch cauliflower florets for 3 minutes in large pot of boiling, salted water. Transfer to an ice bath; drain well.
  2. Stir flour with garlic powder, onion powder, salt and pepper in a large bowl. Whisk egg whites until very fluffy in a separate bowl. Combine panko and Parmesan in a third bowl.
  3. Toss damp cauliflower with flour mixture to coat. Transfer to egg whites and toss to coat. Transfer in batches to the crumb mixture to coat; arrange in a single layer on a parchment-lined baking sheet.
  4. Preheat oven to 425°F (220°C). Lightly coat cauliflower with olive oil spray. Bake for 15 to 20 minutes, turning once or until golden.
  5. Serve immediately, garnished as desired, with preferred dipping sauce.


  • Serve cauliflower with warm marinara, salsa, Ranch or Caesar-style dressing or another favourite dipping sauce.
  • Cauliflower can be deep fried in a counter top fryer. Preheat fryer to 350°F (180°C). Add cauliflower in batches and fry for 2 to 3 minutes or until golden.
  • Coated cauliflower can be reserved on baking sheets in the refrigerator for 2 days.

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