Looking for something a little different for everyday snacking or Super Bowl entertaining? These baked cauliflower bites, with hummus and feta tucked inside should do the trick! 48 calories and 1 Weight Watchers Freestyle SP. Thank you to Sabra for helping me to share this recipe with you.
When sports are on TV...really, any sport will do (I am equal opportunity watcher)...that's a cue to bust out the snacks, like these Baked Cauliflower Bites with Hummus & Feta. Because I just seem to cheer better when I'm fueled up on finger food. This week, of course, it's all about the Super Bowl, but healthy snacks are a focus at our house year round. After school snacking, watching sports snacking, post-workout snacking or just fuel-me-up-between-meals snacking.
And that brings us to our Week 5 challenge for the Healthy New Year Challenge
To recap, in Week 1 Liz and I focused on Boosting Protein at Breakfast to Fuel Your Day, in Week 2 we added in the challenge of Go Ethnic at Dinner, in Week 3 we challenged you to Try a New Lean Protein and Week 4 was all about reducing sodium with citrus.
THIS WEEK'S GOAL IS...HEALTHY SNACKING (for the Super Bowl and other times)
Healthy Snacking:
For me, the key to everyday healthy snacking is planning ahead. Vegetables cut up in the fridge, hummus (lots of it) on hand, fruit basket full, raw nut containers refilled and yogurt stock at full capacity (see 50 Healthy Snacks...100 Calories or Less). Typically, I try to get a dose of protein with my snacks to make sure that I curb the munchies until the next meal.
Hydration is also key. Many times when I think I'm hungry, I'm actually dehydrated and a glass of water or cup of herbal tea takes the edge off.
When it comes to snacking on game day, things get a little fancier than a cup of yogurt or a handful of almonds, but I still try to keep things healthy. Some of our favorites: Mini Hummus & Roasted Pepper Phyllo Bites, Healthy Mediterranean 7-Layer Dip and Baked Chicken Ranch Yogurt Egg Rolls.
Tips for making baked cauliflower bites:
These mini baked cauliflower bites are being added to our list of favorites. I used a big dollop of Sabra's Roasted Pine Nut Hummus for extra flavor, but any Sabra hummus will work in these.
Before chopping the cauliflower florets, wrap them in a clean kitchen towel and squeeze to remove any moisture. This is key! You don't want to end up with soggy cauliflower bites.
For the cauliflower, feel free to chop it in a food processor, but be sure not to process until it's smooth. It should be the consistency of small grains of rice before mixing in the other other ingredients.
And don't forget to check out Liz's amazing looking 5 Ingredient Baked Turkey Meatballs with Guacamole!
To see just how easy it is to make these cauliflower bites, check out this quick video:
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Baked Hummus & Feta Cauliflower Bites
Ingredients
- 1 pound cauliflower cored & cut into florets
- 5 tablespoons Sabra hummus such as the Roasted Pine Nut hummus
- 1 egg
- 1 egg white
- ⅓ cup whole wheat panko breadcrumbs
- 3 tablespoons crumbled feta cheese
- 3 tablespoons minced flat-leaf parsley
- ½ teaspoon smoked paprika
- ¼ teaspoon salt
- ¼ teaspoon ground pepper
- Sabra Farmer's Ranch Greek Yogurt Dip for serving if desired
Instructions
- Preheat the oven to 400 degrees F. Lightly coat mini muffin pan with cooking spray.
- Place the cauliflower florets in the top of a steam or a steamer basket. Steam until tender when pierced with a fork, 5 to 6 minutes.
- Transfer the florets to a kitchen towel and let cool for 5 minutes. Wrap the towel around the florets and squeeze out any remaining moisture. Transfer the florets to a cutting board.
- Chop the cauliflower until it resembles grains of rice. This can also be done in a food processor, but be sure not to over process. Transfer to a medium bowl.
- Stir the hummus into the cauliflower until combined.
- Add the egg, egg white, breadcrumbs, feta cheese, parsley, paprika, salt and pepper. Stir until combined.
- Using 1 ½ tablespoons per bite (I used a cookie scoop for portioning), transfer the mixture to the mini muffin pan. Using the back of a small spoon, press down gently to condense the mixture.
- Bake until the bites are set and the undersides of the bites are golden brown, about 20 minutes.
- Gently loosen the bites with a small knife and transfer to a plate. Serve hot with the yogurt dip, if desired.
Notes
Nutrition
Disclosure: This post is sponsored by the Sabra Dipping Co. All opinions are my own.I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.
MDE17
Hi Dara, I have made a number of your recipes and every one of them has been delicious. This is the first time I am leaving a comment to say how tasty and easy to make these "BAKED CAULIFLOWER BITES WITH HUMMUS & FETA" were to make. My husband loved them and told me I can make these anytime. Thank you for such great recipes.
Susan
These look so great and full of flavor, plus easily popable with a little less guilt!
Monique @ Ambitious Kitchen
The perfect game day appetizer!!! I think YES.
Lauren @ Climbing Grier Mountain
This would be the perfect appetizer for the Super Bowl!
Michelle | A Latte Food
This is seriously brilliant! I love hummus everything and these look amazing!