Cauliflower Pizza Bites

Mashed or roasted cauliflower is a staple in our family meals as it is one vegetable I know all three kids will enjoy.  I am always looking for new ways to enjoy cauliflower and I ran across a recipe for cauliflower cheese sticks a while back and then most recently a recipe for Cheesy Cauliflower Dippers from Super Healthy Kids and I knew I had to try it.  They were tasty but it was hard to pick them up and dip them.  I played around with the recipe a little and realized that the key to making them into “sticks” is to be sure as much moisture is removed as possible from the cauliflower rice pieces.  My kids enjoyed them cut into squares and they stayed their shape that way when grabbing and eating.

This makes fun side dish with a meal or my kids even liked them as an after school snack.

Why Healthy

  • Cauliflower is low in fat and carbs but high in dietary fiber, folate, water, and vitamin C.
  • Cauliflower is a cruciferous vegetable and like the other cruciferous vegetables, it is known for high concentration of cancer-fighting chemicals called glucosinolates.


Cauliflower Pizza Bites

Yield: 6 Servings

Prep Time: 10 mins

Cook Time: 30 mins


1 medium head cauliflower
1 large egg, slightly beaten
3/4 cup Mozarella cheese, shredded and divided
1/2 cup Parmesan cheese, shredded and divided

2 teaspoons dried Italian seasoning blend
1 large garlic clove, minced

1/4 teaspoon salt
1/4 teaspoon pepper
Marinara sauce for dipping

Inspired By: Super Healthy Kids Cheesy Cauliflower Dippers


Clean and wash the cauliflower head and cut into florets.
Place florets in a food processor or high speed blender and pulse until the cauliflower is broken up into rice-like pieces.
Boil 1-2 inches of water in a medium saucepan and then add the cauliflower rice.
Place a lid on the saucepan and let the rice steam for roughly 5 minutes. Preheat the oven to 450 degrees F and line a baking sheet with parchment paper.
Drain the cauliflower rice in a fine mesh strainer and place the cauliflower in the middle of a clean towel.
Folding the towel up and holding the ends securely, squeeze out as much moisture as possible (this is the key step).
Place the cauliflower in a large bowl, add the egg, 1/2 cup Mozarella cheese, 1/4 cup Parmesan cheese, Italian seasoning, minced garlic, salt and pepper and mix well to blend.

Transfer the mixture onto the prepared baking sheet and shape into a large flat rectangle, about 8.5x11 inches (paper size).
Place in the oven and bake for about 18-20 minutes.
Remove the pan from the oven and sprinkle the remaining 1/4 cup Mozarella cheese and 1/4 cup Paremsan cheese over the top returning to bake another 5-8 minutes or until cheese is bubbly and begins turning golden brown.
Cooking time will vary depending on the moisture content.
Remove from the oven and let cool and once cooled, use a pizza cutter and cut into sticks and then squares.
Serve with Marinara sauce.


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