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.

Vegetarian Breaded and Baked Cauliflower Nuggets with Honey Mustard Dipping Sauce. The perfect healthy and filling appetizer to bring to add to any party. #cauliflower

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

cauliflower poppers with honey mustard dipping sauce
5 from 6 votes

Cauliflower Poppers With Honey Mustard Dipping Sauce

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


  • 1/2 cup breadcrumbs
  • 1/2 cup cornmea
  • 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


  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.


  1. girladulting

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

  2. Tawnie Kroll

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

  3. Meme

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

  4. Liz Shaw

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

  5. Lindsey

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

  6. Emily Kyle

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

  7. Lorie

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

  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!

  9. Ginger Hultin

    5 stars
    THIS looks amazing – making it immediately!!



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

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

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