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Healthy Cauliflower Mozzarella Sticks

A delicious and nutritious twist on classic mozzarella sticks using cauliflower, perfect for a healthy snack without compromising on flavor.
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Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings: 4 servings
Course: Appetizer, Snack
Cuisine: Healthy, Italian
Calories: 150
Ingredients Method Notes

Ingredients
  

Main Ingredients
  • 1 medium head cauliflower, cut into florets
  • 1 cup shredded mozzarella cheese
  • 1/4 cup grated Parmesan cheese
  • 1 large egg
  • 1/2 cup Italian-style breadcrumbs
  • 2 tbsp almond flour (or all-purpose flour)
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp Italian seasoning
  • 1/2 tsp smoked paprika
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 cup panko breadcrumbs
  • 1/4 cup grated Parmesan cheese
  • spray Olive oil cooking spray

Method
 

Preparation
  1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
  2. Steam the cauliflower florets for 8–10 minutes, then drain well.
  3. Let the cauliflower cool slightly and squeeze out as much moisture as possible using a clean kitchen towel.
  4. Finely chop or pulse the cauliflower in a food processor until it resembles rice.
  5. In a large bowl, combine the cauliflower, mozzarella, Parmesan, egg, breadcrumbs, almond flour, garlic powder, onion powder, Italian seasoning, smoked paprika, salt, and pepper.
  6. Chill the mixture for 20 minutes to help it firm up.
  7. Scoop and shape the mixture into stick-sized logs.
  8. Mix the panko and additional Parmesan in a shallow dish, then coat each stick evenly.
  9. Place the sticks on the prepared baking sheet and lightly spray with olive oil.
Baking
  1. Bake for 20 minutes, carefully flip, spray again, and bake another 10–15 minutes until golden brown and crispy.
  2. Let cool for 5 minutes before serving with warm marinara sauce.

Notes

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in an oven or toaster oven at 375°F (190°C) for about 10 minutes until warmed through. These sticks can be frozen before baking; just place them on a baking sheet, freeze, and then store in an airtight bag.