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

Per Serving (1/4 recipe)

  • Calories 180
  • Saturated Fat 3.5 g
  • Fat 6 g
  • Cholesterol 15 mg
  • Carbohydrates 19 g
  • Fibre 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.


  1. Serve cauliflower with warm marinara, salsa, Ranch or Caesar-style dressing or another favourite dipping sauce.

  2. 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.

  3. Coated cauliflower can be reserved on baking sheets in the refrigerator for 2 days.

This recipe was made with:

Naturegg Simply Egg Whites

Made from 100% pure egg whites. We mean simple.

Learn More

Tips: Whipping

Add a pinch of cream of tartar for firm, glossy whipped egg whites.

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