Crispy Baked Cauliflower with Cream Cheese Dip: Better Than Meat!

I discovered this game-changing cauliflower recipe when searching for meat alternatives, and it’s become a family favorite. The combination of crispy coating and tender cauliflower creates an incredibly satisfying dish that even dedicated meat lovers enjoy. The secret lies in the perfect breading technique and the complementary cream cheese dip.

Ingredients

For the Cauliflower

• 1 large cauliflower head (2.8 lbs/1.3 kg)
• 1¼ cups (150g) Panko breadcrumbs
• ¾ cup (100g) all-purpose flour
• 3 large eggs
• 5 tablespoons extra virgin olive oil
• ½ cup (50g) Parmesan cheese, freshly grated
• 1 clove garlic, minced
• 1 teaspoon Italian herbs
• 2 teaspoons fresh parsley, chopped
• Salt and black pepper to taste

For the Cream Cheese Dip

• ¾ cup (200g) sour cream
• ½ cup (100g) plain yogurt
• Fresh parsley, finely chopped
• Fresh lemon juice to taste
• Salt and pepper to taste

Instructions

1. Prepare the Cauliflower

1. Cut cauliflower into florets:

• Remove outer leaves
• Cut out core
• Break into bite-sized pieces

1. Parcook the cauliflower:

• Bring pot of salted water to boil
• Add cauliflower florets
• Cook 5 minutes until fork-tender
• Drain immediately
• Cool under cold water
• Pat completely dry

2. Create the Coating

1. Make breading mixture:

• Combine Panko breadcrumbs
• Add grated Parmesan
• Mix in minced garlic
• Add Italian herbs
• Stir in chopped parsley
• Drizzle with olive oil
• Mix until evenly combined

1. Prepare dredging station:

• Bowl 1: Flour seasoned with salt and pepper
• Bowl 2: Beaten eggs
• Bowl 3: Breadcrumb mixture

3. Coat the Cauliflower

1. Working with few pieces at a time:

• Dredge in flour
• Dip in beaten egg
• Roll in breadcrumb mixture
• Press coating firmly

1. Place on prepared baking sheet

4. Bake to Perfection

1. Preheat oven to 360°F (180°C)
2. Line baking sheet with parchment
3. Arrange cauliflower pieces with space between
4. Bake 15-20 minutes until golden
5. Turn halfway through baking

5. Prepare the Dip

1. In a medium bowl, combine:

• Sour cream
• Yogurt
• Chopped parsley
• Lemon juice
• Salt and pepper

1. Mix until smooth
2. Chill until ready to serve

Recipe Notes

• Dry cauliflower thoroughly after parcooking
• Don’t overcrowd baking sheet
• Fresh garlic preferred over powder
• Use freshly grated Parmesan

Storage Instructions

• Best served immediately
• Store leftovers in airtight container
• Reheat in oven at 350°F for 5-10 minutes

Nutritional Information

Per serving (serves 6):

• Calories: 320
• Protein: 12g
• Carbohydrates: 28g
• Fiber: 5g
• Fat: 18g
• Saturated Fat: 6g
• Cholesterol: 115mg
• Sodium: 380mg
• Vitamin C: 85% DV
• Calcium: 15% DV

Time Requirements

• Prep Time: 25 minutes
• Cook Time: 20 minutes
• Total Time: 45 minutes
• Servings: 6

Serving Suggestions

1. As main dish with:

• Mixed green salad
• Quinoa or rice
• Roasted vegetables

1. As appetizer with:

• Additional dipping sauces
• Lemon wedges
• Fresh herbs

Pro Tips

1. Cut florets uniform size for even cooking
2. Use one hand for wet ingredients, one for dry
3. Season each layer of coating
4. Let breaded pieces rest before baking
5. Rotate pan during baking for even browning

This crispy baked cauliflower is perfect for:

• Meatless Mondays
• Party appetizers
• Family dinners
• Vegetarian main courses

The combination of crispy coating, tender cauliflower, and creamy dip makes this dish irresistible to everyone, regardless of their dietary preferences.