Cheesy Cauliflower Cakes

Cauliflower Cakes
Dana Angelo White
Total Time: 35 min
Prep Time: 15 min
Cook Time: 20 min
Servings: 4 (2 cakes each)

Nutrition Highlights (per serving)

127 calories
5g fat
13g carbs
8g protein
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Nutrition Facts
Servings: 4 (2 cakes each)
Amount per serving  
Calories 127
% Daily Value*
Total Fat 5g 6%
Saturated Fat 2g 10%
Cholesterol 55mg 18%
Sodium 284mg 12%
Total Carbohydrate 13g 5%
Dietary Fiber 2g 7%
Total Sugars 2g  
Includes 1g Added Sugars 2%
Protein 8g  
Vitamin D 0mcg 0%
Calcium 154mg 12%
Iron 1mg 6%
Potassium 206mg 4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Want to eat more cauliflower but just not sure what to do with it? These tasty cakes are a must-try recipe even if you're thinking cauliflower isn't for you.

Boil, steam, saute or roast the cauliflower ahead of time for extra fast meal prep and serve the cakes with salad or a piece of fish for a light and satisfying meal. Cauliflower and lower-fat Parmesan cheese are usually well tolerated by those who experience heartburn since they are baked instead of fried. There's no extra grease, either.

Ingredients

  • 2 cups cauliflower (cooked)
  • 1 egg (beaten)
  • 1/2 cup Parmesan cheese (grated)
  • 1 cup panko breadcrumbs

Preparation

  1. Preheat oven to 375 F. 

  2. Line a baking sheet with parchment paper.

  3. In a large bowl combine cauliflower, egg, cheese, and breadcrumbs.

  4. Mash ingredients with a fork until well mixed.

  5. Using clean hands form into 8 cakes.

  6. Place cakes on prepared baking sheet and spray the tops with cooking spray cooking.

  7. Bake for 20 minutes until golden.

  8. Allow to cool slightly before serving.

    Ingredient Variations and Substitutions

    If you can't find fresh cauliflower at your local market, use frozen as it is just as nutritious as fresh (sometimes it is even more nutritious). If you do use frozen, simply thaw in the microwave on high for 2 to 3 minutes. Drain well to remove any excess liquid and then allow to cool slightly before mixing with other ingredients.

    These cakes are tremendously flavorful as they are but you can add an extra dimension of flavor by mixing in a handful fresh herbs like parsley, basil, or chives.

    Cooking and Serving Tips

    To make the tops of these cakes extra crispy, broil for 2 to 3 minutes before removing from the oven. If you do choose to broil, keep a close eye on them to be sure they don't burn. Serve over a bed of fresh greens for a vegetarian lunch or as a side dish with a piece of lean meat or fish.

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By Dana Angelo White, MS, RD, ATC
Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc.