Baked Cheddar Parmesan Cauliflower Bites Recipe
Introduction
Welcome to a delectable low-point snack that aligns perfectly with Weight Watchers (WW) plans: Baked Cheddar Parmesan Cauliflower Bites. These crispy, cheesy bites offer a delicious alternative to traditional snacks, providing the crunch and satisfaction you crave without compromising your wellness goals. This recipe is meticulously crafted to deliver a flavorful treat while remaining low in points, making it an ideal option for anyone following the WW program or seeking a healthier snack. Below is a comprehensive guide detailing every step, ingredient, and nutritional fact to help you prepare and enjoy these tasty bites.
Ingredients
For the Cauliflower Bites:
- Cauliflower Florets: 1 large head, cut into bite-sized pieces. Cauliflower is a versatile, low-carb vegetable that provides a neutral base for the cheesy coating.
- Shredded Cheddar Cheese: 1/2 cup (about 2 oz). Adds a rich, cheesy flavor and helps bind the coating to the cauliflower.
- Grated Parmesan Cheese: 1/4 cup. Provides a nutty, salty flavor that complements the cheddar cheese.
- Egg: 1 large. Acts as a binder to help the cheese mixture adhere to the cauliflower.
- Almond Flour: 1/4 cup. Adds a slight crunch and helps absorb moisture.
- Garlic Powder: 1/2 teaspoon. Adds a savory depth of flavor.
- Onion Powder: 1/2 teaspoon. Enhances the overall taste profile of the bites.
- Paprika: 1/2 teaspoon. Adds a subtle smokiness and color.
- Salt: 1/4 teaspoon. Balances the flavors.
- Black Pepper: 1/4 teaspoon, freshly ground. Adds a touch of heat.
For Baking:
- Cooking Spray: Lightly coat the baking sheet to prevent sticking. You can use olive oil spray or any non-stick cooking spray.
Instructions
- Preheat the Oven:
Begin by preheating your oven to 400°F (200°C). This high temperature will help the cauliflower become crispy. - Prepare the Cauliflower:
Cut one large head of cauliflower into bite-sized florets. Ensure the pieces are uniform in size to ensure even cooking. - Prepare the Coating:
In a large mixing bowl, combine 1/2 cup of shredded cheddar cheese, 1/4 cup of grated Parmesan cheese, 1/4 cup of almond flour, 1/2 teaspoon of garlic powder, 1/2 teaspoon of onion powder, 1/2 teaspoon of paprika, 1/4 teaspoon of salt, and 1/4 teaspoon of black pepper. Mix well to combine all the dry ingredients. - Prepare the Egg Wash:
In a separate bowl, beat 1 large egg until well combined. The egg wash will help the cheese coating adhere to the cauliflower. - Coat the Cauliflower:
Dip each cauliflower floret into the egg wash, ensuring it is fully coated. Then, transfer the floret to the cheese mixture, tossing it gently to coat thoroughly. Ensure each piece is evenly covered with the cheese mixture. - Prepare the Baking Sheet:
Lightly coat a baking sheet with cooking spray to prevent sticking. Arrange the coated cauliflower florets in a single layer on the baking sheet. Make sure they are spaced apart to allow for even crisping. - Bake the Cauliflower Bites:
Bake in the preheated oven for 20-25 minutes, or until the cauliflower is golden brown and crispy. Flip the florets halfway through the cooking time for even browning. - Cool and Serve:
Once baked, remove the cauliflower bites from the oven and let them cool slightly on the baking sheet. This will help them firm up and become even crispier. Serve warm or at room temperature. - Store Leftovers:
Store any leftover cauliflower bites in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to restore their crispiness. - Reheat Instructions:
To reheat, place the cauliflower bites on a baking sheet and bake at 375°F (190°C) for 5-10 minutes or until heated through and crispy.
Nutritional Information
Per Serving (1 cup or approximately 8-10 bites):
- Calories: 150
- Total Fat: 10g
- Saturated Fat: 4g
- Cholesterol: 80mg
- Sodium: 350mg
- Total Carbohydrates: 7g
- Dietary Fiber: 3g
- Net Carbohydrates: 4g
- Protein: 8g
WW Points
Based on the Weight Watchers (WW) SmartPoints system, each serving of Baked Cheddar Parmesan Cauliflower Bites is approximately 4 SmartPoints. This calculation is based on the low carbohydrate content and moderate calorie count, making it a fitting choice for those tracking their points.
Useful Information
- Cauliflower: A low-carb, versatile vegetable that serves as the base of this recipe. It’s rich in vitamins and minerals, making it a healthy choice for any diet.
- Cheese: Both cheddar and Parmesan cheese contribute to the savory, cheesy flavor. Using shredded cheese helps in even distribution and melting.
- Almond Flour: Almond flour is used to add a bit of texture and help with the coating. It is low in carbs and high in healthy fats.
Tips for Success
- Uniform Size: Cutting the cauliflower into uniform pieces ensures even cooking and crispiness.
- Proper Coating: Ensure each floret is fully coated with the egg wash and cheese mixture for a consistent, crispy texture.
- Avoid Overcrowding: Spread the cauliflower bites in a single layer on the baking sheet. Overcrowding can lead to steaming rather than crisping.
Serving Suggestions
- Dip Options: Serve with low-carb dips such as ranch or a spicy sriracha mayo for added flavor.
- Salad Topping: Use the cauliflower bites as a crunchy topping for salads to add texture and flavor.
Storing and Freezing
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing: For long-term storage, freeze the baked cauliflower bites in a single layer on a baking sheet. Once frozen solid, transfer to a freezer-safe bag or container. Reheat from frozen in the oven for best results.
Conclusion
The Baked Cheddar Parmesan Cauliflower Bites provide a satisfying and low-point snack option that is both flavorful and compliant with Weight Watchers guidelines. This recipe offers detailed instructions and tips to help you create the perfect crunchy, cheesy bites that fit seamlessly into your healthy eating plan. Enjoy these bites as a snack, appetizer, or a topping for various dishes, all while staying on track with your WW goals.