Crunchy Popcorn Cauliflower

Crunchy Popcorn Cauliflower

1 Review
From:, November 2017

A cunchy, savory pretzel-pecan coating turns roasted, caramelized cauliflower into an irresistible appetizer or kids' snack that mimics flavored popcorn. Serve this popcorn cauliflower straight from the oven with a dipping sauce and watch these tasty little bites disappear.

Ingredients 8 servings

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Original recipe yields 8 servings
Nutrition per serving may change if servings are adjusted.
  • 3 ounces pretzel sticks (about 22), broken into pieces
  • ⅓ cup pecans
  • 2 large egg whites
  • 2 tablespoons water
  • 1 teaspoon Dijon mustard
  • 1 teaspoon garlic powder
  • 4 cups 1-inch cauliflower florets
  • ¼ teaspoon kosher salt
  • Canola or avocado oil cooking spray
  • Dipping sauces for serving, such as honey mustard, ranch dressing and/or ketchup (optional)


  • Prep

  • Ready In

  1. Preheat oven to 450°F. Thoroughly coat a wire rack with cooking spray and set on a foil-lined baking sheet.
  2. Combine pretzels and pecans in a food processor; pulse until the pecans and pretzels are evenly chopped. Transfer to a shallow dish.
  3. Whisk egg whites, water, mustard and garlic powder in a second shallow dish. Add cauliflower in batches and turn to coat, then dredge in the pecan mixture, turning to coat evenly. Shake off excess. (Discard any remaining egg and pecan mixture.) Place the cauliflower on the prepared rack and thoroughly coat with cooking spray.
  4. Bake until the cauliflower is tender and the crust is golden, 20 to 25 minutes. Sprinkle with salt. Serve with dipping sauce(s), if desired.

Nutrition information

  • Serving size: ½ cup
  • Per serving: 93 calories; 4 g fat(0 g sat); 2 g fiber; 12 g carbohydrates; 4 g protein; 32 mcg folate; 0 cholesterol; 2 g sugars; 0 g added sugars; 2 IU vitamin A; 26 mg vitamin C; 16 mg calcium; 1 mg iron; 305 mg sodium; 206 mg potassium
  • Nutrition Bonus: Vitamin C (43% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: ½ fat, ½ starch, ½ vegetable

Reviews 1

August 02, 2018
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By: jenhaberer
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