Crispy Oven-Baked Cauliflower
Small cauliflower florets are coated in a seasoned batter of breadcrumbs, corn flour, olive oil and sparkling water and baked at 180 °C for 30–40 minutes. An optional yogurt dip goes alongside.
- Protein · 100 g
- ≈3.2 g
- Energy · 100 g
- ≈197 kcal
- Total
- 40 min
Per serving (whole recipe): 20 g protein · 1220 kcal
Sparkling water keeps the batter light and gives the cauliflower a thin shell while the inside stays tender. It looks a lot like crispy chicken and might win over people who usually skip cauliflower. With this much olive oil it is not low in calories, so plan portions accordingly.
Method
Heat the oven to 180 °C and line a tray with parchment paper.
Mix the breadcrumbs, corn flour, olive oil and sparkling water in a bowl.
Add the spices of your choice and stir again.
Break the cauliflower into small florets.
Toss the florets in the batter until each has a fairly thick coating.
Spread them out on the tray with some space between them.
Bake for 30–40 minutes, checking now and then, until golden.
For the dip, mix the yogurt with the labneh and spices and serve it alongside.
Nutrition declaration
Each serving (whole recipe) contains:
- Energy5104 kJ1220 kcal61%
- Fat113 g161%
- of which saturates16 g78%
- of which sugars13 g14%
- Salt0.70 g12%
of an adult’s reference intake.
| Typical values | Per 100 g | Per servingwhole recipe | %RI**per serving |
|---|---|---|---|
| Energy | 824 kJ 197 kcal | 5104 kJ 1220 kcal | 61% |
| Fat | 18 g | 113 g | 161% |
| of which saturates | 2.5 g | 16 g | 78% |
| Carbohydrate | 19 g | 115 g | 44% |
| of which sugars | 2.0 g | 13 g | 14% |
| Fibre | 3.5 g | 22 g | |
| Protein | 3.2 g | 20 g | 40% |
| Salt | 0.11 g | 0.70 g | 12% |
* Estimated from the ingredient amounts; not stated in the source.
** Reference intake of an average adult (8400 kJ / 2000 kcal).
Per-100 g values are calculated from the estimated weight of the finished dish (~620 g).
Tips
- Keep the florets small; large pieces come out less crisp.
- The batter looks runny at first but thickens as it sits; a generous coating makes the underside crispier.
- The same batter works well for chicken.
FAQ
Does the cauliflower really get crispy?
The outside turns semi-crisp and the inside stays soft. Smaller florets and a thicker coat of batter make it crunchier.
Will the sparkling water make the batter too thin?
It looks quite liquid at first, but it thickens up within a short time.
