fbpx

Cauliflower Poppers with Honey Mustard Dipping Sauce

Greenletes / Recipes / Cauliflower Poppers with Honey Mustard Dipping Sauce

Anyone who says they don’t like appetizers is clearly lying. My favorite part of any party is having a cocktail while enjoying some delicious bite sized treats. The only problem with appetizers is that they are usually really high in calories and not very filling. And, I end up eating a ton of them and not feeling full afterwards. Luckily, that’s not the case with these Cauliflower Poppers with Honey Mustard Dipping Sauce.

pinterest photo of caulfilower poppers

These fun appetizers are loaded with fiber, so they will actually fill you up. Plus, they are low in calories so you won’t feel guilty indulging in these and some dessert. Make them for your next tailgating party and they will disappear in an instant!

cauliflower poppers with honey mustard dipping sauce

Ingredients to make Cauliflower Poppers with Honey Mustard Dipping Sauce

A combination of spices paired with a tanginess from the yoghurt and mustard, acidity from the vinegar, and sweetness from the honey is a match made in heaven! Simple ingredients turned into a delicious appetizer that will leave your guests craving more.

To make this, you’ll need:

  • 1/2 cup breadcrumbs
  • 1/2 cup cornmeal
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon old bay seasoning
  • 1/8 teaspoon cayenne pepper
  • 1/2 teaspoon sea salt
  • 1 cup flour
  • 2 eggs
  • 1 head cauliflower
  • cooking spray
  • 1/4 cup canola oil
  • 1/2 tablespoon plain greek yogurt
  • 1/2 tablespoon Dijon mustard
  • 1 tablespoon red wine vinegar
  • 1/2 tablespoon honey
  • Salt and pepper to taste

How to make Cauliflower Poppers with Honey Mustard Dipping Sauce

While this may sound like a complicated dish, it’s actually very simple to make. It’s really just cauliflower florets dipped in flour, egg and a combination of different spices, and baked in the oven. The dipping sauce can also be made ahead of time and stored in the fridge until you’re ready to serve.

Here are the steps to make Cauliflower Poppers:

  • In a bowl, combine the breadcrumbs & cornmeal with all the spices and sea salt. Put the flour in a second bowl and two cracked eggs in a third bowl.
  • Dip each piece of cauliflower into the flour, then egg and then breadcrumb mixture. Lay all the coated cauliflower pieces on a sprayed baking sheet.
  • Bake for 10 minutes, turn the cauliflower over, and bake for another 10 minutes.
  • While your cauliflower is baking, make the sauce by whisking together oil, yoghurt, mustard, vinegar and honey.

Can I make this vegan?

To make this recipe vegan, you’ll need to substitute the greek yogurt, eggs, and honey. The honey can easily be replaced with maple syrup, and the greek yogurt with a plant based yogurt of your choice. Keep in mind, a plant based yogurt may alter the taste and consistency of the dipping sauce slightly (especially if you use coconut yogurt). For the egg mixture, try using a flaxseed egg instead. If you do make a vegan version of these cauliflower poppers, be sure to leave a comment below!

cauliflower poppers with honey mustard dipping sauce
5 from 6 votes
Print

Cauliflower Poppers With Honey Mustard Dipping Sauce

Makes 4-6 serving (each serving is 4-5 poppers)

Ingredients

  • 1/2 cup breadcrumbs
  • 1/2 cup cornmeal
  • 1/2  teaspoon

    garlic powder


  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon Old Bay seasoning
  • 1/8 teaspoon cayenne pepper
  • 1/2 teaspoon  sea salt
  • 1 cup flour
  • 2 eggs
  • 1 head cauliflower chopped into florets
  • cooking spray
  • 1/4  cup canola oil
  • 1/2 tablespoon plain Greek yogurt
  • 1/2  tablespoon Dijon mustard
  • 1 tablespoon red wine vinegar
  • 1/2  tablespoon honey
  • salt and pepper to taste

Instructions

  1. Preheat the oven to 350 degrees F.
  2. In a bowl, combine the breadcrumbs, cornmeal, garlic powder, oregano, paprika, Old Bay, cayenne and sea salt. Stir until well combined. Put the flour in a separate bowl. In a third bowl, crack two eggs and whisk together.
  3. Spray the baking sheet with cooking spray. Take each piece of cauliflower and dip it into the flour, then the egg, then the breadcrumb mixture. When the piece is evenly coated, lay it on the baking sheet. Repeat with each piece until the baking sheet is full (you may need a second baking sheet).
  4. Place in the oven and bake for 10 minutes and then turn the cauliflower. Bake for 10 more minutes on the opposite side.
  5. While the cauliflower is cooking, make the sauce by whisking together the oil, yogurt, mustard, vinegar and honey. Season with salt and pepper.

10 Comments

  1. girladulting

    These look wonderfully addictive. I am a snack fiend, and love anything bite-sized. 😛

    Reply
  2. Tawnie Kroll

    5 stars
    These we SO good, I made them for Friendsgiving and everyone lOVED them! Thank you!

    Reply
  3. Meme

    5 stars
    What a fun and delicious way to incorporate more veggies into my life! Tasty and crispy!

    Reply
  4. Liz Shaw

    5 stars
    You’re snack game has been strong lately! I will def have to try this one out!

    Reply
  5. Lindsey

    5 stars
    Definitely a favorite new way to eat more veggies!

    Reply
  6. Emily Kyle

    5 stars
    I’ve never made anything like this before, but now I’m hooked!! Cauliflower FTW!

    Reply
  7. Lorie

    Oh my goodness, addicted is an understatement—these are amazing!!!

    Reply
  8. martutz

    Love how this cauliflower looks, gotta try this! I’m also struggling for a healthier me, I’ve even start running with SportMe marathon training app and I can say I’m on the right track now. Nutrition is an important part of my losing weight plan, and your blog posts are a true inspiration!

    Reply
  9. Ginger Hultin

    5 stars
    THIS looks amazing – making it immediately!!

    Reply

Submit a Comment

Your email address will not be published.

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

I’m Natalie Rizzo, an NYC-based Registered Dietitian.

My mission is to help everyday athletes fuel their fitness with plants.

Sort by Category