Heart-Healthy Crispy Cauliflower Fry
Elevate your snack game with this Heart-Healthy Crispy Cauliflower Fry—a guilt-free twist on indulgent comfort food. These oven-baked cauliflower bites pack a flavorful punch with a zesty blend of garlic, onion powder, paprika, and ground cumin, while staying light with a wholesome coating of whole wheat flour and cornmeal. A touch of olive oil and fresh lemon juice adds richness and brightness without compromising on heart-healthy benefits. With no deep-frying required and a quick prep time of just 15 minutes, this crispy cauliflower recipe makes the perfect appetizer or snack, offering golden-brown, crunchy satisfaction straight from the oven. Serve them with a creamy low-fat yogurt dip, or enjoy them as a standalone treat for an irresistibly healthy addition to your menu. Keywords: heart-healthy, crispy cauliflower fry, baked cauliflower bites, healthy snacks, oven-baked cauliflower, wholesome recipe, guilt-free comfort food.
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Recipe Information
Ingredients
- 1 medium head Cauliflower
- 0.5 cup Whole wheat flour
- 0.25 cup Cornmeal
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Ground cumin
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Olive oil
- 1 tablespoon Fresh lemon juice
Instructions
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
Wash and cut the cauliflower into bite-sized florets.
In a large mixing bowl, combine whole wheat flour, cornmeal, garlic powder, onion powder, paprika, ground cumin, salt, and black pepper.
Add olive oil and fresh lemon juice to the dry mixture, stirring until a thick batter forms.
Toss the cauliflower florets into the batter until they are fully coated.
Arrange the coated cauliflower florets in a single layer on the prepared baking sheet.
Bake in the preheated oven for 20-25 minutes, turning the florets halfway through the cooking time, until they are golden brown and crispy.
Remove from the oven and let cool for a few minutes before serving.
Serve with a side of low-fat yogurt dip or enjoy them on their own for a heart-healthy treat.
Nutrition Facts
Calories |
791 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.0 g | 42% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1879 mg | 82% | |
| Total Carbohydrate | 113.7 g | 41% | |
| Dietary Fiber | 22.2 g | 79% | |
| Total Sugars | 10.2 g | ||
| Protein | 21.9 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 159 mg | 12% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 1858 mg | 40% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
