Put a fresh veggie spin on pizza, a kid favorite, with this easy recipe. Cauliflower is a powerhouse of nutrients that help fight cancer, improve heart health and boost brain health. Get you kids involved by letting them coat the cauliflower in the breadcrumb mixture.

Recipe and photography by Tanya of Lemons for Lulu.

Breaded Cauliflower Bites with Pizza Dipping Sauce

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Servings 4 Prep Time 10minutes
Cook Time 25minutes
Servings 4 Prep Time 10minutes
Cook Time 25minutes
Put a fresh veggie spin on pizza, a kid favorite, with this easy recipe. Cauliflower is a powerhouse of nutrients that help fight cancer, improve heart health and boost brain health. Get you kids involved by letting them coat the cauliflower in the breadcrumb mixture. Recipe and photography by Tanya of Lemons for Lulu.

Katie's Tip

Katie's Tip

Katie's Tip

Katie's Tip

Katie's Tip

The high water and fiber content in cauliflower prevents constipation and lowers your risk of developing colon cancer.
Katie is the Official Registered Dietitian of Produce for Kids, mom of three and author of MomtoMomNutrition.com
The high water and fiber content in cauliflower prevents constipation and lowers your risk of developing colon cancer.
Katie is the Official Registered Dietitian of Produce for Kids, mom of three and author of MomtoMomNutrition.com
Ingredients
  • 2 large eggs
  • 1 teaspoon water
  • 3/4 cup Italian seasoned breadcrumbs
  • 1/4 cup grated Parmesan cheese
  • 2 teaspoons salt, divided
  • 1 (12 oz.) package cauliflower florets
  • 1/2 teaspoon olive oil
  • 1 clove garlic, minced
  • 1 (14 oz.) can no-salt-added tomato sauce
  • 2 tablespoons tomato paste
  • 1/4 teaspoon sugar
  • 1/4 cup finely chopped pepperoni
  • 1 teaspoon Italian seasoning
Directions
  1. Preheat oven to 400°F. Spray a baking sheet with nonstick spray and set aside.
  2. Beat eggs and water in deep bowl, set aside. Combine breadcrumbs, cheese and 1 tsp. salt in another bowl.
  3. Dredge cauliflower florets in egg mixture and then breadcrumb mixture, turning to coat each piece thoroughly. Place single layer on prepared baking sheet and bake 25 minutes, or until golden.
  4. While cauliflower bakes, heat oil in saucepan over medium heat. Add garlic and cook 1 minute. Stir in tomato sauce, tomato paste, sugar and 1 tsp. salt. Add pepperoni and stir. Reduce heat to low and let simmer 10 minutes. Remove from heat and stir in Italian seasoning.
  5. Serve cauliflower bites with sauce for dipping.
Nutritional Value
  • Calories 127
  • Fat 3g
  • Protein 7g
  • Carbohydrates 20g
  • Fiber 4g
  • Sodium 507mg
  • Cholesterol 54mg
  • Sugars 6g
  • Calcium 67mg
  • ​Iron 2mg
Tags , , ,
Servings 4 Prep Time 10minutes
Cook Time 25minutes
Servings 4 Prep Time 10minutes
Cook Time 25minutes
Put a fresh veggie spin on pizza, a kid favorite, with this easy recipe. Cauliflower is a powerhouse of nutrients that help fight cancer, improve heart health and boost brain health. Get you kids involved by letting them coat the cauliflower in the breadcrumb mixture. Recipe and photography by Tanya of Lemons for Lulu.

Katie's Tip

Katie's Tip

Katie's Tip

Katie's Tip

Katie's Tip

The high water and fiber content in cauliflower prevents constipation and lowers your risk of developing colon cancer.
Katie is the Official Registered Dietitian of Produce for Kids, mom of three and author of MomtoMomNutrition.com
The high water and fiber content in cauliflower prevents constipation and lowers your risk of developing colon cancer.
Katie is the Official Registered Dietitian of Produce for Kids, mom of three and author of MomtoMomNutrition.com
Ingredients
  • 2 large eggs
  • 1 teaspoon water
  • 3/4 cup Italian seasoned breadcrumbs
  • 1/4 cup grated Parmesan cheese
  • 2 teaspoons salt, divided
  • 1 (12 oz.) package cauliflower florets
  • 1/2 teaspoon olive oil
  • 1 clove garlic, minced
  • 1 (14 oz.) can no-salt-added tomato sauce
  • 2 tablespoons tomato paste
  • 1/4 teaspoon sugar
  • 1/4 cup finely chopped pepperoni
  • 1 teaspoon Italian seasoning
Directions
  1. Preheat oven to 400°F. Spray a baking sheet with nonstick spray and set aside.
  2. Beat eggs and water in deep bowl, set aside. Combine breadcrumbs, cheese and 1 tsp. salt in another bowl.
  3. Dredge cauliflower florets in egg mixture and then breadcrumb mixture, turning to coat each piece thoroughly. Place single layer on prepared baking sheet and bake 25 minutes, or until golden.
  4. While cauliflower bakes, heat oil in saucepan over medium heat. Add garlic and cook 1 minute. Stir in tomato sauce, tomato paste, sugar and 1 tsp. salt. Add pepperoni and stir. Reduce heat to low and let simmer 10 minutes. Remove from heat and stir in Italian seasoning.
  5. Serve cauliflower bites with sauce for dipping.
Nutritional Value
  • Calories 127
  • Fat 3g
  • Protein 7g
  • Carbohydrates 20g
  • Fiber 4g
  • Sodium 507mg
  • Cholesterol 54mg
  • Sugars 6g
  • Calcium 67mg
  • ​Iron 2mg

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