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Shredded Cauliflower Bites


Shredded Cauliflower Bites

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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!
Servings: 12
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour


  • 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)


  • Preheat oven to 450 degrees F.
  • Spray the mini-muffin pan with cooking oil.
  • Make the flax egg by placing ground flax and 3 tablespoons of water in a small bowl, then setting it aside to let it thicken.
  • In a frying pan, stir-fry shredded cauliflower until slightly translucent (about 6-8 minutes).
  • Place cauliflower in a bowl and let cool.
  • Place all other ingredients in a food processor and blend until smooth.
  • In bowl, combine cauliflower from frying pan with blended ingredients and mix completely.
  • Evenly spoon mixture into mini-muffin pan. Press down evenly and firmly to make sure it sticks together.
  • Place pan in oven and bake for 30-35 minutes.
  • 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!
  • Once cool, remove them from the pan by tipping them out or running a thin knife along the sides of each slot and popping them out.
  • Use an organic, natural pizza or pasta sauce for dipping and a simple green salad.

Bon appétit!