Shredded Cauliflower Bites


Shredded Cauliflower Bites

This dish is a simple and complete meal and a wonderful alternative to crust-less quiche. These bites actually freeze really well, so they come in super-handy on a busy weeknight when you need to get dinner ready in a pinch!

  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour
  • Allergens: Soy
  • Servings: 12


  • 2 cups grated cauliflower
  • 1 teaspoon oregano
  • 2 teaspoons parsley
  • 1/4 teaspoon garlic powder
  • 2 tablespoons coconut oil
  • 1-2 tablespoons hot sauce
  • 1 tablespoon olive spread (crushed/minced olives)
  • 1 tablespoon stone-ground spicy mustard
  • 1 flax egg (1 tablespoon ground flax + 3 tablespoons warm water)
  • 1/2 cup tofu (firm)
  • 1/2 cup chickpeas (cooked & drained)
  • Pizza or pasta sauce (For dipping)


  1. Preheat oven to 450 degrees F.
  2. Spray mini-muffin pan with cooking oil.
  3. Make flax egg by placing ground flax and 3 tablespoons of water in small bowl, then setting aside to let thicken.

  4. In frying pan, stir-fry shredded cauliflower until slightly translucent (about 6-8 minutes).

  5. Place cauliflower in bowl and let cool.
  6. Place all other ingredients in food processor and blend until smooth.

  7. In bowl, combine cauliflower from frying pan with blended ingredients and mix completely.

  8. Evenly spoon mixture into mini-muffin pan. Press down evenly and firmly to make sure it sticks together.

  9. Place pan in oven and bake for 30-35 minutes.

  10. Remove pan from oven and let cool for 30-35 minutes. Taking them out too soon while they're still hot will make them break!

  11. Once cool, remove from pan by tipping them out or running a thin knife along sides of each slot and popping them out.

  12. Use organic, natural pizza or pasta sauce for dipping and simple green salad.

Bon appétit!