Baked breaded cauliflower is a delightful and healthy dish that transforms simple cauliflower into a crispy, flavorful treat. Originating from Mediterranean cuisine, this recipe is a fantastic way to enjoy vegetables with a satisfying crunch. Perfect as a snack, side dish, or even a main course, baked breaded cauliflower is sure to become a favorite in your kitchen. Let’s dive into this easy and delicious recipe!
Ingredients
For this baked breaded cauliflower recipe, you’ll need the following ingredients:
- 1 large head of cauliflower
- 1 cup all-purpose flour
- 2 cups panko breadcrumbs
- 1 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 3 large eggs
- 1/4 cup milk (or plant-based milk for a vegan option)
- Olive oil spray
Instructions
Step 1: Preheat the Oven
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly grease it with olive oil spray.
Step 2: Prepare the Cauliflower
- Wash the cauliflower thoroughly under cold water. To ensure it’s clean, soak it in salted water for a few minutes. Rinse and pat dry with a paper towel.
- Cut the cauliflower into bite-sized florets, removing the leaves and tough core.
Step 3: Set Up the Breading Station
- In a shallow bowl, mix the flour with the salt, black pepper, garlic powder, onion powder, and paprika.
- In a second bowl, whisk the eggs and milk together until well combined.
- In a third bowl, combine the panko breadcrumbs and grated Parmesan cheese.
Step 4: Bread the Cauliflower
- Dip each cauliflower floret into the flour mixture, ensuring it’s evenly coated.
- Next, dip it into the egg mixture, letting any excess drip off.
- Finally, roll it in the breadcrumb mixture, pressing gently to adhere the breadcrumbs.
Step 5: Arrange and Bake
- Place the breaded cauliflower florets on the prepared baking sheet in a single layer.
- Lightly spray the florets with olive oil to help them crisp up in the oven.
- Bake in the preheated oven for 25-30 minutes, or until the cauliflower is golden brown and crispy. Turn the florets halfway through baking to ensure even cooking.
Tips and Variations
Tips for Perfectly Baked Breaded Cauliflower
- Why is my baked cauliflower soggy? Ensure the cauliflower florets are completely dry before breading. This prevents excess moisture, which can make them soggy.
- Does cauliflower need to be cooked? For this recipe, there’s no need to pre-cook the cauliflower. Baking it at a high temperature will cook it through while keeping it crispy.
- How do you clean cauliflower before baking? Soaking the cauliflower in salted water helps remove any hidden dirt or pests.
Variations
- Breaded Cauliflower Air Fryer: For a healthier option, use an air fryer. Cook the breaded florets at 400°F (200°C) for 15-20 minutes, shaking the basket halfway through.
- Baked Breaded Cauliflower Steaks: Cut the cauliflower into thick slices instead of florets and follow the same breading process. Bake until crispy.
- Vegan Breaded Cauliflower: Substitute the eggs and milk with a mixture of 1 cup plant-based milk and 2 tablespoons flaxseed meal.
- Breaded Cauliflower without Breadcrumbs: Use crushed cornflakes or almond flour for a gluten-free alternative.
Nutritional Information
Here’s a basic nutritional breakdown per serving (serves 4):
- Calories: 250
- Protein: 10g
- Carbohydrates: 30g
- Fat: 10g
- Fiber: 6g
- Sugar: 5g
- Sodium: 700mg
Conclusion
Baked breaded cauliflower is a versatile and delicious dish that can be enjoyed by everyone, whether you’re a vegetarian, vegan, or simply looking to add more vegetables to your diet. The crispy, golden breading paired with the tender cauliflower creates a mouthwatering combination that’s hard to resist.
Try this recipe today and experience the delightful crunch for yourself. Don’t forget to share your creations with us in the comments below and on social media. Subscribe to our newsletter for more tasty recipes like this one. Happy cooking.