What is the healthiest way to eat cauliflower?

You can keep more of its nutrients if you steam, roast, or stir-fry it. But boiling it can lower the levels of its B vitamins, vitamin C, and magnesium. Cauliflower is also a healthy low-carb, gluten-free alternative to legumes and grains.

How to eat cauliflower for weight loss?

If you are a big fan of rice bowls, swap the rice base with healthy cauliflower rice. Using cauliflower rice, which is rich in fibre, will benefit weight loss. Moreover, the cauliflower will give you additional nutrients, making your meal healthier without sacrificing the flavour and taste.

How many times a week should you eat cauliflower?

Even better from a health standpoint, enjoy cauliflower and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups.

Why are my cauliflower bites soggy?

Why are my cauliflower wings soggy? If your buffalo cauliflower bites are soggy, it's likely because they were not tossed with the sauce while hot. Be sure to add them to the bowl with the sauce as soon as they come out of the oven so that they stay nice and crispy.

What goes with cauliflower bites?

I like to serve these healthy buffalo bites the same way I would serve wings – alongside some carrot & celery sticks and blue cheese or homemade ranch dressing, or healthy ranch dip.

Is it OK to eat a head of cauliflower?

Eating one entire head of cauliflower will supply you with four times the recommended amount of vitamin C. And since this nutrient is linked to immune support, enjoying some riced cauliflower in your citrus smoothie may give you that extra boost that your body needs during cold and flu season.

Is cauliflower healthier raw or steamed?

Eating raw cauliflower provides maximum vitamin C content, but cooking cauliflower allows your body to absorb more nutrients, such as vitamin K and potassium. Roasting or steaming cauliflower brings out its natural flavors and adds a delightful texture.

Is it healthier to steam or bake cauliflower?

Evenly-sized florets: When cutting the cauliflower into florets, aim for uniform sizes to ensure even cooking. Steaming for nutrient retention: Steaming preserves the cauliflower's natural flavors and nutrients best. This is the ideal option if you're looking to maximize health benefits.

What is the best way to cook cauliflower without losing nutrients?

Blanching was better, where the cauliflower here was dunked into boiling water for three minutes and then run under cold water to stop it from cooking. I had never heard of steam blanching, but same idea. Steam for three minutes, then cool off, which appears to be better, since you're not immersing it in water.

What's the best way to eat cauliflower?

Here are a dozen ideas for cauliflower that will keep dinner interesting and exciting. Loaded Cauliflower. ... Cauliflower Fried 'Rice' ... Chef John's Cauliflower Pizza Crust. ... Cauliflower Fritters. ... Roasted Cauliflower Steaks. ... Cauliflower Tots. ... Low-Carb Fauxtato Salad. ... Cauliflower Popcorn. More items... Oct 10, 2022

Baked Cauliflower Bites with Hummus & Feta - Healthy Appetizer Recipe (2024)

Published: Feb 1, 2016 · Modified: May 2, 2022 by Dara · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. · 15 Comments

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Looking for something a little different for everyday snacking or Super Bowl entertaining? These baked cauliflower bites, with hummus and feta tucked inside should do the trick! 48 calories and 1 Weight Watchers Freestyle SP. Thank you to Sabra for helping me to share this recipe with you.

When sports are on TV...really, any sport will do (I am equal opportunity watcher)...that's a cue to bust out the snacks, like these Baked Cauliflower Bites with Hummus & Feta. Because I just seem to cheer better when I'm fueled up on finger food. This week, of course, it's all about the Super Bowl, but healthy snacks are a focus at our house year round. After school snacking, watching sports snacking, post-workout snacking or just fuel-me-up-between-meals snacking.

And that brings us to our Week 5 challenge for the Healthy New Year Challenge

To recap, in Week 1 Liz and I focused on Boosting Protein at Breakfast to Fuel Your Day, in Week 2 we added in the challenge of Go Ethnic at Dinner, in Week 3 we challenged you to Try a New Lean Protein and Week 4 was all about reducing sodium with citrus.

THIS WEEK'S GOAL IS...HEALTHY SNACKING (for the Super Bowl and other times)

Healthy Snacking:

For me, the key to everyday healthy snacking is planning ahead. Vegetables cut up in the fridge, hummus (lots of it) on hand, fruit basket full, raw nut containers refilled and yogurt stock at full capacity (see 50 Healthy Snacks...100 Calories or Less). Typically, I try to get a dose of protein with my snacks to make sure that I curb the munchies until the next meal.

Hydration is also key. Many times when I think I'm hungry, I'm actually dehydrated and a glass of water or cup of herbal tea takes the edge off.

When it comes to snacking on game day, things get a little fancier than a cup of yogurt or a handful of almonds, but I still try to keep things healthy. Some of our favorites: , Healthy Mediterranean 7-Layer Dip and Baked Chicken Ranch Yogurt Egg Rolls.

Tips for making baked cauliflower bites:

These mini baked cauliflower bites are being added to our list of favorites. I used a big dollop of Sabra's Roasted Pine Nut Hummus for extra flavor, but any Sabra hummus will work in these.

Before chopping the cauliflower florets, wrap them in a clean kitchen towel and squeeze to remove any moisture. This is key! You don't want to end up with soggy cauliflower bites.

For the cauliflower, feel free to chop it in a food processor, but be sure not to process until it's smooth. It should be the consistency of small grains of rice before mixing in the other other ingredients.

And don't forget to check out Liz's amazing looking 5 Ingredient Baked Turkey Meatballs with Guacamole!

To see just how easy it is to make these cauliflower bites, check out this quick video:

Printable Recipe

Baked Hummus & Feta Cauliflower Bites

Looking for something a little different for everyday snacking or Super Bowl entertaining? These baked cauliflower bites, with hummus and feta tucked inside should do the trick!

5 from 1 vote

Print Pin Rate

Course: Appetizers

Cuisine: Middle Eastern

Keyword: Super Bowl

Prep Time: 15 minutes minutes

Cook Time: 25 minutes minutes

Total Time: 40 minutes minutes

Servings: 24 Bites

Calories: 48.4kcal

Author: Dara Michalski | Cookin' Canuck

Ingredients

1 pound cauliflower cored & cut into florets
5 tablespoons Sabra hummus such as the Roasted Pine Nut hummus
1 egg
1 egg white
⅓ cup whole wheat panko breadcrumbs
3 tablespoons crumbled feta cheese
3 tablespoons minced flat-leaf parsley
½ teaspoon smoked paprika
¼ teaspoon salt
¼ teaspoon ground pepper
Sabra Farmer's Ranch Greek Yogurt Dip for serving if desired

Instructions

Preheat the oven to 400 degrees F. Lightly coat mini muffin pan with cooking spray.
Place the cauliflower florets in the top of a steam or a steamer basket. Steam until tender when pierced with a fork, 5 to 6 minutes.
Transfer the florets to a kitchen towel and let cool for 5 minutes. Wrap the towel around the florets and squeeze out any remaining moisture. Transfer the florets to a cutting board.
Chop the cauliflower until it resembles grains of rice. This can also be done in a food processor, but be sure not to over process. Transfer to a medium bowl.
Stir the hummus into the cauliflower until combined.
Add the egg, egg white, breadcrumbs, feta cheese, parsley, paprika, salt and pepper. Stir until combined.
Using 1 ½ tablespoons per bite (I used a cookie scoop for portioning), transfer the mixture to the mini muffin pan. Using the back of a small spoon, press down gently to condense the mixture.
Bake until the bites are set and the undersides of the bites are golden brown, about 20 minutes.
Gently loosen the bites with a small knife and transfer to a plate. Serve hot with the yogurt dip, if desired.

Notes

Weight Watchers Points: 1 (SmartPoints), 1 (Points+), 1 (Old Points)

Nutrition

Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

Disclosure: This post is sponsored by the Sabra Dipping Co. All opinions are my own.I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

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Reader Interactions

Comments

MDE17
April 07, 2023 at 7:15 am
Hi Dara, I have made a number of your recipes and every one of them has been delicious. This is the first time I am leaving a comment to say how tasty and easy to make these "BAKED CAULIFLOWER BITES WITH HUMMUS & FETA" were to make. My husband loved them and told me I can make these anytime. Thank you for such great recipes.
Reply
Susan
February 08, 2016 at 9:59 am
These look so great and full of flavor, plus easily popable with a little less guilt!
Reply
Monique @ Ambitious Kitchen
February 03, 2016 at 12:11 pm
The perfect game day appetizer!!! I think YES.
Reply
Lauren @ Climbing Grier Mountain
February 03, 2016 at 7:46 am
This would be the perfect appetizer for the Super Bowl!
Reply
Michelle | A Latte Food
February 02, 2016 at 10:36 am
This is seriously brilliant! I love hummus everything and these look amazing!
Reply

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