Cauliflower Bites | FoodByMaria Recipes

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Cauliflower Quinoa Bites

Last Updated:
bowl of cauliflower bites

Prep

15 minutes

Cook

25 minutes

Yield

22

These crispy cauliflower quinoa bites are tasty, easy, and the perfect little snack to make for an appetizer, after-school snack for the kids, or any occasion. These cauliflower bites are made with healthy cauliflower, quinoa, and have a ton of flavor with the seasonings. 

Why you’ll love cauliflower bites: 

  • Quick: Prep these in 15 minutes and have them ready in 40 
  • Flavorful: The combo of spices really make these bites snappy and full of flavor 
  • Easy: This recipe is easy to make, healthy, and delicious 

close-up of cauliflower bites

Ingredient Notes: 

Cauliflower: Cauliflower is a vegetable that is high in fiber and B-vitamins. It also provides your body with antioxidants and nutrients that can help protect your body from diseases. 

Quinoa: Quinoa can help your body stay healthy! It can help lower the risk of chronic disease, help you balance your blood sugar, and can even improve your gut health.

White bowl of cauliflower bites

How to make cauliflower bites: 

  1. Preheat the oven to 400F and prepare 2 baking trays with parchment paper.
  2. Rinse the quinoa and add it to a medium-sized pot along. Add the water, stir briefly, and bring to a boil. Cover the pot with the lid and reduce to medium-low heat for 15 minutes, until the quinoa is tender and the “whitetail” appears on the grains.  Transfer to a bowl, fluff it up with a spoon, and allow it to cool (almost) completely.
  3. Cut the cauliflower into small pieces and steam until tender.  Transfer to a bowl and allow to cool. Once cool, cut it up into pea-sized pieces.
  4. As soon as the quinoa and cauliflower are cooled, add them to a medium-sized bowl. Add ALL of the remaining ingredients. Mix until thoroughly combined.  Adjust any seasonings to taste.
  5. Using a small cookie scoop or large spoon, scoop the mix (approx. 3 tbsp worth) and press together to form a ball. Make sure to really compress your scoop.
  6. Transfer immediately to the baking trays, evenly spaced apart. 
  7. Bake for 25 minutes, until golden brown.
  8. Serve warm with any dip, sauce, aioli, or queso! YUM!!!

White bowl of cauliflower bites

Expert Tips & FAQ: 

How can I make this recipe vegan? To make this vegan, replace the eggs with 3 tbsp of ground flaxseed – mix the ground flaxseed separately with 4 tbsp of water prior to adding to the mixture.

How can I make this nut-free? To make this nut-free use 1/3 cup of Bob’s Red Mill 1:1 Gluten-Free Flour Blend instead of almond flour.

Cheese: Add any vegan or dairy cheese to the mix if you would like (about ½ – 1 cup). Make it EXTRA cheesy! No one would be mad 😉

Get Creative: Customize the flavor by adding more garlic OR add hot sauce OR oregano OR anything you wish!

Storage: Store the cheesy bites in the fridge in an airtight container for 5 – 7 days or in the freezer for 1 month. Reheat to serve or enjoy cold.

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bowl of cauliflower bites

Cauliflower Bites

  • Author: Maria Koutsogiannis
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 22 1x
  • Category: Vegetarian
  • Method: Bake
  • Cuisine: Dairy-Free, Gluten-Free, Vegetarian
  • Diet: Vegetarian

Description

These easy, tasty cauliflower bites are the perfect snack or appetizer. They’re healthy, quick to make, and delicious.


Ingredients

Scale

1 cup quinoa

2 cups water

2 cups cauliflower

2 eggs

2 tbsp olive oil

½ cup almond flour

¼ cup nutritional yeast

1 tbsp lemon juice

2 tsp onion powder

1 tsp garlic powder

1 tsp smoked paprika

1 ¼ tsp salt

1 tsp black pepper

1 ½ tbsp fresh parsley (chopped)


Instructions

Preheat the oven to 400F and prepare 2 baking trays with parchment paper.

Rinse the quinoa and add it to a medium-sized pot along. Add the water, stir briefly, and bring to a boil. Cover the pot with the lid and reduce to medium-low heat for 15 minutes, until the quinoa is tender and the “whitetail” appears on the grains.  Transfer to a bowl, fluff it up with a spoon and allow it to cool (almost) completely.

Cut the cauliflower into small pieces and steam until tender.  Transfer to a bowl and allow to cool. Once cool, cut it up into pea-sized pieces.

As soon as the quinoa and cauliflower are cooled, add them to a medium-sized bowl. Add ALL of the remaining ingredients. Mix until thoroughly combined.  Adjust any seasonings to taste.

Using a small cookie scoop or large spoon, scoop the mix (approx. 3 tbsp worth) and press together to form a ball. Make sure to really compress your scoop.

Transfer immediately to the baking trays, evenly spaced apart. 

Bake for 25 minutes, until golden brown.

Serve warm with any dip, sauce, aioli, or queso! YUM!!!


Notes

To make this vegan, replace the eggs with 3 tbsp of ground flaxseed – mix the ground flaxseed separately with 4 tbsp of water prior to adding to the mixture.

To make this nut-free use 1/3 cup of Bob’s Red Mill 1:1 Gluten-Free Flour Blend instead of almond flour.

Add any vegan or dairy cheese to the mix if you would like (about ½ – 1 cup). Make it EXTRA cheesy! No one would be mad 😉

Customize the flavor by adding more garlic OR add hot sauce OR oregano OR anything you wish!

This is a GREAT bite for any gathering, party, OR night in!

Store the cheesy bites in the fridge in an airtight container for 5 – 7 days or in the freezer for 1 month. Reheat to serve or enjoy cold.


Nutrition

  • Serving Size: 22
  • Calories: 67
  • Sugar: 0.3g
  • Sodium: 144.2mg
  • Fat: 2.7g
  • Saturated Fat: 0.4g
  • Unsaturated Fat: 0.5g
  • Trans Fat: 0g
  • Carbohydrates: 6.5g
  • Fiber: 1g
  • Protein: 2.6g
  • Cholesterol: 16.9mg

Keywords: recipe, crispy, tasty

Sally

Thanks for the delicious recipe. These fluffy cauliflower quinoa bites are a hit, healthy afternoon snacks, and post-workout snack breakfast.

Maria Koutsogiannis

I am so glad you loved them Sally!

Tiana

Thanks for the recipe! My family loved these!

Maria Koutsogiannis

Yay! That makes me so happy!

Kendra

These look so good and effortless, how would long do they last for, and how would they uphold during a reheat?

Maria Koutsogiannis

around 5 days and they would be just find reheated!

Yasmina F

How do you store these? or how would you?

Maria Koutsogiannis

I outlined that information in the notes of the recipe for you!

Ftelia

These are super tasty! I added cheese too :O!!

Maria Koutsogiannis

yay I am so glad you loved these!

Jordana

Can you add another egg to increase the protein content? I’m all about the protein these months coming summer

Maria Koutsogiannis

I wouldn’t as it will mess with the consistency!

Oakleigh

These are delicious!

Maria Koutsogiannis

thank you so much hun!

Chloe

My kids adored these. They reminded me of those store-bought balls at president’s choice, but yours are so so much better! Thank you.

Maria Koutsogiannis

right?! aren’t they so good?

Sylvia

I just love your recipes!! I am having a hard time cooking healthy foods of late but your recipes are great and are not difficult to prepare, much appreciated!

Maria Koutsogiannis

thank you so much, sylvia! I am glad we can be here to help!

Sneha

What do I use to replace eggs? I love the sound of this recipe, can’t wait to make them!

Maria Koutsogiannis

i would use the vegan options outlined in the notes of the recipe card!

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