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These cauliflower bites are deliciously magical. They’re crispy, moist and satisfying. The best part is they’re full of nutritious cauliflower. Serve them as an appetizer, bite size snack, low carb keto side dish or on-the-go breakfast.

Cauliflower BItes plate

Some people call these cauliflower tots but since these are a healthy low-carb, gluten free, baked version, I’m going with bites.

I tried making them 4 times before I got the crispy, moist texture I was looking for.

Each time I tried different types of flour. The final version is made with almond flour and tapioca flour.  You can use fine cornmeal if you don’t eat nuts, the texture will be a little more coarse, but still delicious.

My family did not find it hard to eat eat lots of them for a few days, they’re so yummy and healthy too!

Even though I eat a mostly paleo diet I do enjoy cheese occasionally. Purists will tell you that all dairy – cheese included – is off-limits on a paleo diet but I’m not a purest.  I prefer to listen to my body and my Inner Guidance when deciding what to eat.

As long as cheese doesn’t bother you it’s fine to enjoy. I like moderation. The best type of cheese is made from raw milk. It’s harder to find but you’ll get all the bacteria and enzymes that come with cheese which help you digest it.

These cauliflower bites have just the right amount of cheesy taste but are mostly cauliflower. The cheese and pastured egg makes it creamy on the inside and slightly crispy on the outside.

Cauliflower BItes hand

This recipe is super easy to make.  Everything is mixed in one bowl with a fork.  It’s important to squeeze out as much water as possible from the cauliflower before adding it to the egg mix.

The best way is to mix salt with the cauliflower and let it sit while you prepare the rest of the recipe.  Those 5 minutes will enable you to get more water out.  Then put the cauliflower into a kitchen towel and squeeze.

The batter will be a bit dry but will come together when you scoop them into the mini muffin liners.

I make them in a  mini muffin tin with unbleached mini muffin liners. If you don’t have a mini muffin tin, don’t worry, you can put the muffin liners onto a rimmed baking sheet and cook them that way.  They will hold their shape.

Be sure to get unbleached mini muffin liners.  I had some regular bleached ones and they stuck to the the cauliflower bites.

I use a small cookie scoop and press the batter into the scoop so it holds together.  You can use a tablespoon and drop it into the pan if you don’t have a scoop.

I hope you love these cauliflower bites.  They’re healthy, nutrient dense, low carb, crispy, moist and satisfying.

Store in the refrigerator for 2 days, reheat or let them return to room temperature.  But you’ll probably  eat them all the first day.

Cauliflower Bites on plate

If you like this recipe you may also like these other cauliflower recipes:

Mediterranean Cauliflower Crust Pizza

Cauliflower Tabouli

Cauliflower Risotto with Saffron and Peas

Please let me know how you like this recipe in the comments! I appreciate your feedback so much. ♥

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Cauliflower Bites (Keto, Vegetarian)

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  • Author: Ingrid DeHart
  • Total Time: 35 minutes
  • Yield: 16 mini bites 1x


These cauliflower bites are deliciously magical. They’re crispy, moist and satisfying.




  • Preheat the oven to 400 F.
  • Rice the cauliflower using a grater or food processor to make rice size pieces.
  • Once the cauliflower is riced, mix with salt. Let sit while you prepare the other ingredients.
  • Put 16 unbleached mini muffin liners into mini muffin tin* or grease with coconut oil.
  • Shred the cheese on a plate and set aside.
  • In a medium bowl, mix the egg with curry powder and add the cheese.
  • Put the cauliflower into a kitchen towel and squeeze out the excess water. Add to the egg/cheese mixture and stir.
  • Sprinkle with almond flour and tapioca flour. Mix to combine evenly (it will be crumbly).
  • Use a heaping tablespoon or a small cookie scoop to fill 16 mini muffin cups.
  • Bake for 20-25 minutes, or until they begin to get golden.
  • Eat warm or at room temperature.
  • Store in refrigerator for 2 days, heat or let sit to return to room temperature.


For nut free use gluten free fine cornmeal.

If you don’t have a mini muffin tin, you can put the mini muffin liners onto a sheet pan and fill them. They will hold together just fine.

  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Category: Snack, Appetizer, Side Dish
  • Method: Process, Bake
  • Cuisine: Paleo, Vegetarian, Gluten Free, Low Carb

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