“un-Fried” French Fried Cauliflower

May 09, 2023May 9, 20230 6

Healthy and delicious 'un-Fried' French Fried Cauliflower

by The Chefin Appetizer

Prep

10 min

Cook

25 min

Ready In

35 min

Level

Easy

Rating

Ingredients

	1 large head cauliflower , broken into florets
	2 eggs , beaten
	1 cup Italian seasoned breadcrumbs ( Cento brand )
	1/4 cup corn oil ( Mazola , in a spray bottle ) or 1/4 cup cooking spray ( Mazola )
	salt and pepper , to taste

Nutrision Information

Servings Per Recipe

Calories

294

Sugar

Fat

14g

If you're looking for a healthier alternative to French fries, try this 'un-Fried' French Fried Cauliflower recipe. This dish is made with cauliflower and baked, not fried, making it lower in calories and fat than traditional fries. The Italian breadcrumbs add flavor and crunch, while the eggs provide a protein boost and help the breadcrumbs stick to the cauliflower. This dish is perfect as an appetizer or side dish and is sure to please guests of all ages.

Instructions

1.	Preheat the oven to 400°F (200°C).
2.	Put the cauliflower florets in a large bowl and add the beaten eggs, salt, and pepper. Toss to evenly coat.
3.	Add the Italian breadcrumbs and mix until the cauliflower is fully coated with breadcrumbs.
4.	Lightly spray the cauliflower with corn oil or cooking spray.
5.	Spread the cauliflower on a baking sheet lined with parchment paper.
6.	Bake for 25-30 minutes, or until the cauliflower is golden brown and crispy.
7.	Serve hot with your favorite dipping sauce.

PROS

‘un-Fried’ French Fried Cauliflower is a healthier alternative to traditional French fries.
Made with cauliflower and baked, not fried, this dish is low in calories and fat.
The Italian breadcrumbs add flavor and crunch, while the eggs help the breadcrumbs stick to the cauliflower.

This recipe is also vegetarian and gluten-free, making it an excellent option for those on a special diet.

CONS

The cauliflower may turn out less crispy than traditional French fries due to the lack of oil.
The taste of cauliflower may not be to everyone’s liking.

HEALTH & BENEFITS

Cauliflower is an excellent source of fiber, vitamins C and K, and folate. It is also packed with antioxidants and may help reduce the risk of certain cancers. This recipe is a great way to incorporate cauliflower into your diet in a fun and delicious way without adding a lot of calories and fat.