Healthy Recipes Ingredients Healthy Vegetable Recipes Healthy Cauliflower Recipes Gut-Healthy Crispy Curried Cauliflower Bites 5.0 (2) 2 Reviews These curried cauliflower bites are paired with a creamy dipping sauce that features kefir—a fermented, yogurt-like drink that’s rich in probiotics that can help support gut health. You can swap out the kefir for plain yogurt thinned with a little water if you prefer. By Julia Levy Julia Levy Julia Levy has been working in recipe publishing for almost a decade, but testing recipes for as long as she's been able to wield a spoon. EatingWell's Editorial Guidelines Published on October 9, 2024 Tested by Marianne Williams Tested by Marianne Williams Marianne Williams has been a test kitchen professional for Dotdash Meredith since 2016. Her recipes have been featured in many publications, including Food & Wine, Real Simple, Southern Living, Health, Rachael Ray and other print and digital brands. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Photo: Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Active Time: 20 mins Total Time: 50 mins Servings: 4 Nutrition Profile: No Added Sugar Sesame-Free Nut-Free Vegetarian Gut Healthy Mediterranean Diet Jump to Nutrition Facts Jump to recipe Our Gut-Healthy Crispy Curried Cauliflower Bites are a delicious and fun way to fit probiotics into your diet. Not only does the cauliflower provide fiber—which has its own digestive benefits—but the dressing is made with kefir, a fermented yogurt-like beverage brimming with probiotics, which add to the diversity of your gut bacteria. Keep reading for our expert tips, including spice substitutions for different flavor profiles. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! When coating the cauliflower, designate one hand for handling wet ingredients and the other hand for dry ingredients to keep the breadcrumbs free of stray batter.You can use lemon pepper or Buffalo seasoning instead of curry powder for a different flavor profile.If you double the dressing, you can use it as a “ranch” dressing for salads. Nutrition Notes Cauliflower is a cruciferous vegetable that contains both fiber and water. When adding more fiber to your diet to improve gut health, adding foods that are high in water can help prevent any digestive discomfort. Kefir is a fermented beverage that is similar in taste and texture to a drinkable yogurt. Probiotics are created in the fermentation process, and when you add kefir to your diet, those probiotics help increase the diversity of bacteria in your gut—and more diversity in your gut will benefit your overall health. You will get more fiber using whole-wheat panko rather than with regular panko breadcrumbs, while achieving the same crunch. The added fiber can help with regularity in your digestive system. Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Cook Mode (Keep screen awake) Ingredients Cauliflower ½ cup whole-milk plain kefir ¼ cup cornstarch 2 teaspoons curry powder ½ teaspoon garlic powder ½ teaspoon ground ginger 1½ cups panko breadcrumbs, preferably whole-wheat 1½ tablespoons extra-virgin olive oil 4 cups cauliflower florets ¼ teaspoon salt Kefir-Mint Dipping Sauce 3 tablespoons whole-milk plain kefir 3 tablespoons mayonnaise 2 teaspoons chopped fresh mint, plus more for garnish ½ teaspoon lime zest ¼ teaspoon garlic powder Pinch of salt Lime wedges for serving (optional) Directions Preheat oven to 400°F and line a large rimmed baking sheet with parchment paper. To prepare cauliflower: Whisk ½ cup kefir, ¼ cup cornstarch, 2 teaspoons curry powder and ½ teaspoon each garlic powder and ginger in a medium bowl until a batter forms. Combine 1½ cups panko and 1½ tablespoons oil in a shallow dish; toss until coated. Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Cut 4 cups cauliflower florets into bite-size pieces (about 1-inch). Working in 2 to 3 batches, add the cauliflower to the batter; toss until well coated. Dredge the coated cauliflower florets to the panko mixture, pressing to adhere. Place on the prepared baking sheet. (Discard any remaining panko mixture.) Roast, flipping once, until golden brown and crisp, about 30 minutes. Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Meanwhile, prepare sauce: Combine 3 tablespoons each kefir and mayonnaise, 2 teaspoons mint, ½ teaspoon lime zest, ¼ teaspoon garlic powder and a pinch of salt in a small bowl; whisk until smooth. Sprinkle the cauliflower with additional mint, if desired. Serve with the Kefir-Mint Dipping Sauce and with lime wedges, if desired. Frequently Asked Questions Can I make curried cauliflower ahead of time? You can prepare the cauliflower up to 3 days ahead and refrigerate it in an airtight container. However, for the best texture, cook the curried cauliflower on the same day you plan to serve it. What’s the best way to reheat leftovers? An air fryer is an excellent option for reheating leftover curried cauliflower. If you don’t have an air fryer, you can use a saucepan. Reheat the cauliflower gently on the stovetop over medium-low heat. Alternatively, you can heat it in a covered microwave-safe dish for 1 to 2 minutes. What is kefir, and where can I find it? Kefir is a fermented sour and tangy drink usually made from milk or water. It can be used in cooking and baking and in breakfast cereals, smoothies, coffee and salad dressings. You can find kefir in the dairy aisle at the grocery store, typically with the yogurt. How can I prevent soggy cauliflower? The main reason roasted cauliflower becomes soggy is that there isn’t enough space around it on the sheet pan. When this happens, instead of searing on the hot pan everything starts to steam. Your best bet is to allow ample space between the cauliflower florets. EatingWell.com, October 2024 Rate It Print Nutrition Facts (per serving) 266 Calories 16g Fat 26g Carbs 6g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size about ¾ cup cauliflower & 1½ Tbsp. sauce Calories 266 % Daily Value * Total Carbohydrate 26g 10% Dietary Fiber 4g 16% Total Sugars 5g Protein 6g 12% Total Fat 16g 21% Saturated Fat 3g 16% Cholesterol 9mg 3% Vitamin A 22µg Vitamin C 52mg 58% Vitamin D 1µg Vitamin E 2mg 12% Folate 71µg Vitamin K 41µg Sodium 414mg 18% Calcium 98mg 8% Iron 1mg 8% Magnesium 41mg 10% Potassium 458mg 10% Zinc 1mg 9% Vitamin B12 0µg Omega 3 1g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Additional reporting by Sarah Pflugradt, Ph.D., RDN, CSCS Sarah Pflugradt, Ph.D., RDN, CSCS Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications, such as Cook’s Illustrated and Cook’s Country magazines, and has edited cookbooks for Dovetail Press and The Taste Curators. EatingWell's Editorial Guidelines