TOTAL TIME: Prep: 20 min. Bake: 15 min.
MAKES: 6 servings


  • 4 cups cauliflowerets
  • 6 tablespoons all-purpose flour
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon pepper
  • 2-1/2 cups cornflakes, crushed
  • 2 egg whites

Nutritional Facts

3/4 cup: 92 calories, 0 fat (0 saturated fat), 0 cholesterol, 145mg sodium, 19g carbohydrate (0 sugars, 0 fiber), 4g protein. Diabetic Exchanges: 1 starch, 1 vegetable.


  1. Place cauliflower in a saucepan with a small amount of water. Cover and cook for 5-10 minutes or until crisp-tender; drain.
  2. In a small resealable plastic bag, combine flour, garlic powder, paprika and pepper. Place cornflake crumbs in another resealable bag. Lightly beat egg whites in a shallow bowl. Toss the cauliflowerets one at a time in flour mixture, then roll in egg whites and coat with crumbs.
  3. Place on a baking sheet coated with cooking spray. Bake at 425° for 15-20 minutes or until golden brown. Serve immediately. Yield: 6 servings.
Originally published as Crispy Baked Cauliflower in Country Woman July/August 1999, p36

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