Cheesy Cauliflower Bites

Cauliflower is surprisingly good for you. For a vegetable pretty much void of color, it’s loaded with amazing nutrition including fiber, vitamin C (77% of your recommended daily needs in one serving), vitamin K, protein, thiamin, riboflavin, niacin, magnesium, vitamin B6, folate, potassium, and manganese and many more. This recipe turns an awesome vegetable into a bite size snack sure to please any crowd. Kid-approved and easy to make!

Cheesy Cauliflower Bites


  • 2 medium heads cauliflower,

cut into florets (or take a shortcut and use 2 cups thawed frozen riced cauliflower)

  • 1/4 cup Yellow Onion, diced
  • 1/2 cup Cheese, shredded
  • 1/4 cup Pretzels, crushed
  • 1 large Egg
  • ¼ tsp Sea Salt
  • 1 tsp Italian Seasoning
  • 2 tsp fresh Parsley, diced

Preheat oven to 350°F. Cut cauliflower into florets. Boil in water on the stove over medium high heat for about 5-8 minutes. Drain. Pulse in a food processor or blender till the size of rice (skip this step if using already riced cauliflower). Squeeze out as much excess water as you can. In a large bowl fold together cauliflower and remaining ingredients. Form the dough into small tot or coin shapes – kids love to help with this part. Place on a parchment lined baking sheet about 3/4 inch apart. Bake for 10 minutes then flip them over and bake another 10-12 minutes.  Serve warm with marinara for dipping. This recipe is vegetarian.

Tara is mom to two energetic daughters Bianca and Iyla. Passionate about inspiring others to cook healthy, delicious and allergy-friendly food, she owns Yummy Sprout, which provides healthy culinary adventures through classes and more. Check out Tara has been featured in the Wisconsin State Journal and on Channel 3 WISC-TV on topics including “making your own baby food”, “cooking with kids” and “packing healthy school lunches”. She adores living in Madison and all it has to offer family life. Her favorite ways to spend time include messing up her kitchen while recipe testing, running, yoga, writing, painting, traveling and reading books with her girls.


Please enter your comment!
Please enter your name here