3 Ingredient Baked Cheddar Cauliflower Bites

Prep time: 10 mins
Cook time: 12 mins
Total time: 22 mins

3 ingredient Baked Cheddar Cauliflower Bites


  1. 2 cups cauliflower florets (frozen or fresh) (we just used a whole head of cauliflower) You CAN buy “riced” cauliflower but I always go with fresh.
  2. 1 cup cheddar cheese (we used Daiya faux cheese)
  3. 1 egg (we used egg replacer)
  4. ¼ tsp oregano (optional)
  5. ¼ tsp garlic powder (optional)
  6. salt and pepper to taste


Pre-heat oven to 375F. Grease a 24 cup mini muffin tin with oil and set aside (you can also use a 12 cup standard muffin tin). 

Place cauliflower florets in a microwave safe bowl and cover with plastic wrap. microwave for 7-8 minutes or until cauliflower is tender. This step can also be achieved on the stove top by blanching cauliflower in hot water for 5 minutes. Be sure to drain well. (This was too long….we did 3 minutes)

Place steamed cauliflower in a food processor and plus for just a few seconds or until the cauliflower resembles rice. Remove from food processor, place in a clean dishcloth and squeeze to drain as much water as you can out of the cauliflower. (really important step)

Place cauliflower in a large bowl, add faux egg, faux cheddar cheese, herbs, and salt & pepper. Mix with a spoon until fully combined. Scoop a tablespoon of the mixture into each muffin tin using a cook scoop or by hand.  (we experimented with crushed red peppers and faux bacon bits on some: yum!)

Bake for 12-15 minutes or until the edges are golden and the middle is no longer soft. Remove from oven and cool for a few minutes before removing firm pan. Serve with your favorite dipping sauce.

If you have muffin pan liners go ahead and use them because they will ensure the cauliflower bites don’t stick to the pan.

This recipe is a great way to get cauliflower into your family’s diet. Cauliflower is a member of the cancer-fighting cruciferous family of vegetables

Cauliflower is anti-inflammatory and antioxidant-rich and may boost both your heart and brain health

Eating cauliflower will provide your body with impressive amounts of vitamin C, vitamin k, beta-carotene, and much more while supporting healthy digestion and detoxification

Pretty impressive for a snack, yes?

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