Healthy Recipes Ingredients Healthy Vegetable Recipes Healthy Cauliflower Recipes Crispy Parmesan Bubble Cauliflower 4.3 (4) 3 Reviews These crispy cauliflower bites were inspired by the viral TikTok trend Bubble Potatoes. This version replaces the potato with cauliflower but sticks to the combination of rice flour and potato starch to ensure a crispy outside and creamy, tender inside. Serve these cauliflower bites with your favorite dipping sauce. 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 September 17, 2024 Tested by Amanda Stanfield Tested by Amanda Stanfield Amanda Stanfield is a Test Kitchen assistant in the Dotdash Meredith Food Studios. She completed her undergraduate degree in journalism and strategic communications at Hampton University. After graduation, Amanda worked in the nonprofit sector as a marketing associate for a global nonprofit organization. In 2018, she pivoted into the food industry and began training in fine-dining restaurants around Atlanta. Later she gained her culinary degree from Johnson & Wales University and went on to work in a variety of kitchens from boutique restaurants to conference hotels. As a true foodie, Amanda seeks out nutritious and unique flavors to inspire others to eat happily and healthfully. When she's not cooking up delicious recipes, you can find her lap swimming in the pool or watching a good sci-fi movie. 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: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel Active Time: 20 mins Total Time: 50 mins Servings: 4 Nutrition Profile: No Added Sugar Sesame-Free Nut-Free Soy-Free Vegetarian Egg-Free Gluten-Free Jump to recipe Inspired by the viral bubble potatoes on TikTok, Crispy Parmesan Bubble Cauliflower is a delicious take with big flavor. With its crispy exterior and soft interior, you’ll forget you’re eating fiber-rich cauliflower, which is great for your digestive health. The Parmesan cheese adds saltiness and a bit of umami that blends perfectly into the mellow cauliflower. Read on to find out which flour to use to get the crispiest and lightest crust, and the critical step to ensure this recipe turns out perfectly! 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! Mochiko (sweet rice flour) is readily available at most grocery stores and on Amazon. The flour helps achieve a crispy crust, but if you don’t have sweet rice flour, use an extra tablespoon of potato starch. Additionally, you can use cornstarch as a substitute for potato starch.When cutting the cauliflower florets, make sure they aren’t too small or they may overcook in the microwave.Squeezing out as much moisture as possible from the processed cauliflower is crucial for the success of this recipe. Excess moisture would require using more starch to bind the mixture together. Nutrition Notes As the star of this recipe, cauliflower shines bright with nutrition. High in water and rich in vitamin C, cauliflower is a cruciferous vegetable that can help keep your skin hydrated and healthy. Parmesan cheese has a distinctive nutty flavor, plus nutrition benefits to boot. Parmesan is an aged cheese that may contain gut-friendly bacteria. Even though it may not contain live and active cultures, these bacteria may have a probiotic effect for your microbiome. Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel Cook Mode (Keep screen awake) Ingredients 16 ounces cauliflower florets (about 4 cups) ¼ cup water ½ cup grated Parmesan cheese 2 tablespoons potato starch 1 tablespoon mochiko (sweet rice flour) ¾ teaspoon salt-free garlic-herb seasoning ½ teaspoon ground pepper ¼ teaspoon smoked paprika 3 cups canola oil, for frying ⅛ teaspoon salt Chopped fresh flat-leaf parsley for garnish (optional) Directions Combine cauliflower and ¼ cup water in a large microwave-safe bowl; cover and microwave on High until the florets are easily pierced with a fork, about 5 minutes. Drain. Transfer the cauliflower to a food processor; process until very finely chopped and almost smooth, 30 seconds to 1 minute, scraping down sides of bowl as needed. Transfer to a clean kitchen towel and squeeze as dry as possible. Place in a medium bowl. Add ½ cup Parmesan, 2 tablespoons potato starch, 1 tablespoon mochiko, ¾ teaspoon garlic-herb seasoning, ½ teaspoon pepper and ¼ teaspoon paprika; stir until thick and smooth. Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel Transfer the mixture to a long sheet of plastic wrap on a cutting board; shape into a 10½-by-1½-inch log; wrap tightly with the plastic wrap. Place on a large baking sheet or plate; freeze until firm but not frozen, about 30 minutes. Line a baking sheet with paper towels and place a wire rack on it. Add oil to a depth of 1 inch (about 3 cups) in a Dutch oven or heavy-bottomed pot. Heat the oil over medium heat until it reaches 350°F. Cut the cauliflower log into about 16 (½-inch-thick) pieces. Add about one-third of the pieces to the hot oil; cook, stirring once or twice, until browned, 30 seconds to 1 minute. (Be careful, these get dark quickly!) Transfer to the prepared rack. Repeat with the remaining 2 batches of cauliflower pieces. Sprinkle with ⅛ teaspoon salt. Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel Transfer cauliflower to a serving plate. Garnish with parsley, if desired. Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel Nutrition Information Serving Size: 4 piecesCalories 240, Fat 18g, Saturated Fat 3g, Cholesterol 12mg, Carbohydrates 15g, Total Sugars 2g, Added Sugars 0g, Protein 6g, Fiber 2g, Sodium 364mg, Potassium 383mg Frequently Asked Questions Can I make crispy cauliflower bites ahead? We recommend making them fresh or freezing the uncooked cauliflower log. Reheating won’t yield a crispy result. You can freeze the cauliflower as a log or section it into bites and then freeze them in an airtight container for up to 3 months until you are ready to fry them. What dipping sauces would go well with crispy cauliflower bites? Any of your favorite dipping sauces or hot sauces will pair nicely. You could also enjoy them with BBQ sauce, Caesar dressing or ranch dressing, Buffalo wing sauce or marinara. What should I serve with crispy cauliflower bites? Any number of salads would go nicely with these crispy cauliflower bites, including pasta salads that whip up in only 30 minutes or less, healthy grain-based salads or mixed leafy green salads. They’re also an ideal side dish for chicken, fish or beef. Why are my cauliflower bites soggy? When cauliflower bites are overcooked or stored as leftovers and reheated, they have a tendency to lose their crispy exterior. If you fry them up fast, and eat them right away, you should avoid this problem. EatingWell.com, September 2024 Rate It Print 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