Crunchy oven-fried cauliflower is a satisfying swap for the meat or fried seafood that typically packs this New Orleans favorite. Creamy avocado mayo and crisp cabbage slaw provide additional layers of flavor and texture.

Source: EatingWell Magazine, April 2019


Recipe Summary test

1 hr
1 hr


Ingredient Checklist


Instructions Checklist
  • Position racks in upper third and center of oven; preheat to 425 degrees F. Line a rimmed baking sheet with parchment paper.

  • Whisk eggs with 1/4 teaspoon salt and pepper in a medium bowl. Place breadcrumbs in a large bowl. Toss cauliflower in the eggs then roll in the breadcrumbs to coat evenly. Place on the prepared baking sheet. Coat generously with cooking spray. Bake on the center rack until golden and crisp, about 30 minutes.

  • Meanwhile, mash avocado in a small bowl. Mix in mayonnaise, lemon juice and a pinch of salt until well combined. Whisk vinegar, oil, honey, mustard and the remaining 1/4 teaspoon salt in a medium bowl. Add cabbage and carrot and toss to coat.

  • Cut each roll in half horizontally. Pull out the soft inner bread, leaving a 1/2-inch shell. Place the rolls on a baking sheet and bake on the upper rack until lightly toasted, about 3 minutes. Spread 2 tablespoons of the avocado mayo on the top halves. Divide the cauliflower and the slaw on the bottom halves.


Equipment: Parchment paper

Nutrition Facts

1 sandwich
538 calories; protein 16.2g; carbohydrates 63.4g; dietary fiber 10.6g; sugars 9g; fat 25.6g; saturated fat 3.6g; cholesterol 57.2mg; vitamin a iu 3040.6IU; vitamin c 95mg; folate 121.3mcg; calcium 110.1mg; iron 2.8mg; magnesium 43.3mg; potassium 766.7mg; sodium 817.1mg.

4 1/2 fat, 3 starch, 2 vegetable, 1/2 medium-fat protein