SnacksVegetarian€€

Crispy Baked Breaded Cauliflower

Enjoy a healthy version of 'nuggets' with this baked breaded cauliflower, which combines exceptional crispiness with a bold sweet-spicy flavor. A perfectly balanced meal that will win over even meat lovers.

Prep time
15 min
Cook time
25 min
Total time
40 min
Servings
4

Recipe

For the cauliflower

Cauliflower, raw
1 head
Flour, spelt, whole grain
100 g
Beverages, almond milk, unsweetened, shelf stable
160 ml
Spices, garlic powder
1 tsp
Spices, pepper, red or cayenne
1 tsp
Salt, table, iodized
0.5 tsp
Salt, table, iodized
1 pinch
Bread, crumbs, dry, grated, plain
150 g
Oil, olive, extra virgin
2 tbsp

For the sauce

Honey
3 tbsp
Sauce, hot chile, sriracha
2 tbsp
Vinegar, cider
1 tbsp

Per servingTotal
Calories:389.5 kcal1557.8 kcal
Protein:12.2 g48.9 g
Carbohydrates:64.9 g259.5 g
Fiber:8.1 g32.3 g
Water:192.9 ml771.7 ml
Fat:10.7 g42.9 g
Micronutrients
Sugar:17.8 g71.1 g
Saturated fat:2 g7.9 g
Cholesterol:0 mg0 mg
Sodium:788.5 mg3153.9 mg
Potassium:718.6 mg2874.4 mg
Calcium:187.3 mg749.1 mg
Iron:4 mg16 mg
Magnesium:79.5 mg318 mg
Zinc:1.9 mg7.6 mg
Phosphorus:244.8 mg979.1 mg
Vitamin C:75.4 mg301.4 mg
Vitamin A:35.7 µg142.8 µg
Vitamin D:0.4 µg1.6 µg
Vitamin B12:0.1 µg0.5 µg

Instructions

1
Preheat the oven to 220 °C and line a baking sheet with parchment paper. Wash the cauliflower and cut it into bite-sized florets.
2
In a first bowl, mix the flour, plant-based drink, garlic powder, smoked paprika and salt to get a smooth, thick mixture (similar to pancake batter).
3
Pour the panko breadcrumbs into a second bowl. Dip each cauliflower floret first into the wet mixture, then roll it in the breadcrumbs so it is evenly coated.
4
Arrange the florets on the baking sheet so they don't touch. Drizzle them lightly with olive oil and bake for 20–25 minutes, until golden brown and crispy.
5
While baking, in a small saucepan over low heat, warm the honey, hot sauce and vinegar. Stir just enough for the ingredients to combine into a syrup.
6
Remove the baked cauliflower from the oven, transfer it to a clean bowl and pour the prepared sauce over it. Toss quickly and serve immediately.

Nutritional benefits

Thanks to the high fiber and antioxidant content from the cauliflower and the use of whole-grain flour, this dish supports healthy digestion and provides a long-lasting feeling of fullness without energy crashes.

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About the author

Andrejka Poljak

Andrejka Poljak is a licensed personal trainer (AFP) with many years of hands-on experience. In addition to working with clients, she is co-founder of the AdvancedU platform, whose mission is to improve the health of the broader population by providing affordable and professionally vetted access to workouts and verified health-and-movement experts. Her work combines a systematic approach, very high professional standards, and a clear vision of how to bring quality training closer to a larger number of people.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.