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Baked cauliflower in a batter

Baked cauliflower in a batter

Tasty and healthy baked cauliflower in a batter with spicy tomato sauce - salsa. If you don't like spicy food, you can leave out the salsa (or skip chili/jalapenos in the recipe) and serve cauliflower with tomato puree, quality ketchup or any other favorite sauce or dip. Baked cauliflower is much lighter on the stomach than the fried version. This light, lower-calorie version tastes just the same and is definitely worth a try.

Entertain your children and bring them into the kitchen with you. Breading cauliflower has never been so much fun. In a resealable bag, mix the flour of your choice with salt and throw in a piece of cauliflower coated in eggs. The task for children - shake the bag until the cauliflower is coated with flour completely. Make a competition out of it of who breads the cauliflower first. With chickpea flour, you can prepare gluten-free baked breaded cauliflower.

The following quantity makes for 2 large or 4 smaller portions. For families, I recommend baking a double batch. Baked cauliflower is much easier to digest than its fried version, so you will not have a heavy feeling in your stomach. Prepare the spicy salsa for the side as well, or make two - sweet and spicy version. You will agree with me that it perfectly complements this baked cauliflower.


  • 1 cauliflower head
  • 2 eggs
  • 7 tbsp of chickpea flour (or any other flour or whole wheat breadcrumbs) (I recommend this one)
  • 1/2 tsp of sea salt
  • for the salsa:
  • 4 bigger fresh tomatoes (chopped finely)
  • 2 pressed cloves of garlic
  • 1/2 onion (chopped finely)
  • 1 tbsp of olive oil (I recommend this one)
  • juice of 1 lime (or 1/2 lemon)
  • salt, black pepper (to taste)
  • chili/jalapenos (to taste)
  • fresh coriander or parsley for flavoring


  1. Disassemble the cauliflower into florets, rinse them, and coat them in beaten eggs from each side.
  2. In a resealable bag, mix the chosen flour with salt and place cauliflower florets in it.
  3. Shake the bag a few times until the cauliflower is coated with flour from every side, then carefully take it out and onto a baking sheet lined with baking paper.
  4. Bake the cauliflower for 40 minutes at 200 °C.
  5. In the meantime, prepare the sauce by mixing all the ingredients for salsa until smooth.
Preparation time55 minutes
Yields2 servings
Nutritional information / 1 serving
Calories380 Kcal
Carbohydrates39 g
Fiber17 g
Proteins20 g
Fat13 g
Lucia Wagner

I am a fit food wizard nutritionist and I conjure up these healthy and tasty fitness recipes.

My goal is to show you that eating healthy can be easy-breezy.

Lucia Wagner