Low Fat Breaded Cauliflower
Indulge guilt-free with this delicious Low Fat Breaded Cauliflower recipe—perfect for crispy veggie lovers looking for a healthier alternative! Featuring tender cauliflower florets coated in a savory blend of whole wheat breadcrumbs, garlic powder, onion powder, paprika, and spices, this oven-baked dish delivers crunch and full-bodied flavor without the excess calories. Utilizing egg whites and a light cooking spray instead of traditional frying methods, it’s a low-fat, nutrient-packed side dish or snack that’s ready in just 40 minutes. Ideal for meal preps or gatherings, this easy-to-make recipe satisfies your craving for crispy comfort food while keeping things light and wholesome.
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Recipe Information
Ingredients
- 1 head Cauliflower
- 2 large Egg whites
- 2 tablespoons Water
- 1 cup Whole wheat breadcrumbs
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
- Cooking spray
Instructions
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
Separate the cauliflower into bite-sized florets and set aside.
In a small bowl, whisk together the egg whites and water until combined.
In another bowl, mix together the breadcrumbs, garlic powder, onion powder, paprika, black pepper, and salt.
Dip each cauliflower floret into the egg white mixture to coat, then roll it in the breadcrumb mixture, pressing gently to adhere the breadcrumbs.
Place the breaded florets onto the prepared baking sheet, ensuring they are not touching each other.
Spray the tops lightly with cooking spray to help them crisp up.
Bake in the preheated oven for 20-25 minutes, or until the cauliflower is tender and the coating is golden brown and crispy.
Serve hot and enjoy as a snack or side dish!
Nutrition Facts
Calories |
660 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.3 g | 11% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3008 mg | 131% | |
| Total Carbohydrate | 118.6 g | 43% | |
| Dietary Fiber | 26.3 g | 94% | |
| Total Sugars | 16.7 g | ||
| Protein | 36.2 g | 72% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 249 mg | 19% | |
| Iron | 9.7 mg | 54% | |
| Potassium | 2409 mg | 51% | |
*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.
