Baked Cauliflower Appetizer Bites Recipe

Wednesday, May 10, 2017
If you're watching carbs, this is a great way to do it! These little gems are cauliflower with cheese, herbs and spices all baked in mini tin pans. Perfect for brunch, appetizer before a big meal or a great take along to a party! Don't forget to bring your favorite dipping sauce. I bet everyone will ask you for the recipe!

Baked Cauliflower Appetizer Bites Recipe

(I like to double the batch for big gatherings.)

2 cups cauliflower florets steam or microwaved

(at least 9 minutes in the microwave)

1/2 cup Italian blended cheese

1/2 cup extra sharp cheddar cheese

1 egg

1/4 cup grated Romano cheese

1 teaspoon each chopped fresh parsley, basil and garlic

salt, pepper to taste

Optional: Panko bread crumb ( or use crushed pork rinds for lower carbs) for topping


Long shreds of Parmesan


Grease with oil spray 2 - mini cupcake tin pans (I used around 2 pans that will make 24.) You can use a 12 cup cupcake tin which will make larger patties. If you want to be fancy use small paper liners but make sure you also spray them so this won't stick

Place cooked cauliflower in the food processor and pulse until it resembles rice. Drain in a cheese cloth or heavy duty paper towels.

Put the drained cauliflower in a bowl, add the egg, cheeses, herbs, spices.

Pat into your tins. Sprinkle with panko bread crumbs if using. I like to drizzle a little olive oil on top.

Bake in a preheated oven at 375 degrees until browning on the sides and set. Around 15 minutes.

Serve with marinara sauce to dip in and sprinkle with parsley and long shreds of Parmesan cheese. Click here for the recipe. 


  1. SO yummy! I adore cauliflower and love this low carb way to enjoy it!

  2. HI, Intrigued to try this recipe, but I wanted to know if you steam/microwave the cauliflower and then put it in the food processor does it still get a rice effect? Can you do this with a mashed effect?

  3. Hi Lisa,
    I do mine microwaved for 9 minutes. I have steamed it too its just more time consuming. The it goes into the processor I have never done this by hand. Hope that helps!


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