Baked Coconut Cauliflower Bites

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Baked Coconut Cauliflower Bites on plate with Sriracha Mayo dipping sauce.  They have a slightly sweet and salty crunch outside from the shredded coconut and panko mixture.  The inside is soft and creamy.  Dip in the Sriracha Mayo.  Baked, not fried, so healthy!  Easy to make, easy to eat! #cauliflowerrecipes #healthyrecipes #sidedishes #appetizers #healthysnacks

These Baked Coconut Cauliflower Bites are little bites of happiness.  They have a slightly sweet and salty crunch on the outside from the shredded coconut and seasoned panko mixture.  The inside is soft and creamy.  By themselves, they are fantastic.  Dipped in the Sriracha Mayo?  Utter Happiness!  They are also good for you since they’re baked, not fried!  Easy to make, easy to eat, they are a must-try! 

Serve as an appetizer, a side or as a main dish with Cilantro Lime Quinoa or a Mesclun Salad with Honey Shallot Vinaigrette.

Cauliflower Has Lots of Fiber & Vitamins  

Cauliflower is not only versatile, it’s a great Low-Carb diet food full of health benefits!  While it’s low in carbs, it’s high in Fiber and contains so many vitamins and minerals.  Cauliflower is a Cruciferous Veggie, just like Broccoli and Kale, which we all know are extremely good for us.  So, it also contains important Antioxidants which can help to reduce the risk for heart disease and may have anti-cancer effects.  

Try these other delicious and healthy Cauliflower recipes:

Quick note!  This post contains affiliate links, which means I earn a commission (at no extra cost to you) if you purchase from them.  This commission is what helps me keep this blog afloat :).  But, I also share these links because I have used the products, genuinely love them, and want you to know exactly what I used. 

PREP-AHEAD TO MAKE YOUR BAKED COCONUT CAULIFLOWER BITES

We are all extremely busy and making dinner during the week can be overwhelming. Here are the steps you prepare in the day(s) in advance and store in the fridge as your meal Kit… (See the recipe below for more details)

For this recipe, you can prep the cauliflower and the coconut coating.  

I like to cut the cauliflower head into bite-size florets that are on the larger size, so maybe 2 bites.  Then store the florets in a storage bag or container in the fridge until you’re ready to cook them.

Knife cutting cauliflower for Baked Coconut Cauliflower Bites.  They have a slightly sweet and salty crunch outside from the shredded coconut and panko mixture.  The inside is soft and creamy.  Dip in the Sriracha Mayo.  Baked, not fried, so healthy!  Easy to make, easy to eat! #cauliflowerrecipes #healthyrecipes #sidedishes #appetizers #healthysnacks

Knife cutting cauliflower for Baked Coconut Cauliflower Bites.  They have a slightly sweet and salty crunch outside from the shredded coconut and panko mixture.  The inside is soft and creamy.  Dip in the Sriracha Mayo.  Baked, not fried, so healthy!  Easy to make, easy to eat! #cauliflowerrecipes #healthyrecipes #sidedishes #appetizers #healthysnacks

Cut cauliflower florets in a bag for Baked Coconut Cauliflower Bites.  They have a slightly sweet and salty crunch outside from the shredded coconut and panko mixture.  The inside is soft and creamy.  Dip in the Sriracha Mayo.  Baked, not fried, so healthy!  Easy to make, easy to eat! #cauliflowerrecipes #healthyrecipes #sidedishes #appetizers #healthysnacks

Make the Coconut mixture: In a medium bowl or gallon plastic bag, mix the shredded coconut, breadcrumbs, garlic powder, parsley, salt, and pepper. Store covered in the fridge until ready to cook.

Coconut Breadcrumb mixture in a bag for Baked Coconut Cauliflower Bites.  They have a slightly sweet and salty crunch outside from the shredded coconut and panko mixture.  The inside is soft and creamy.  Dip in the Sriracha Mayo.  Baked, not fried, so healthy!  Easy to make, easy to eat! #cauliflowerrecipes #healthyrecipes #sidedishes #appetizers #healthysnacks

Make the Sriracha Mayonnaise in a small bowl by adding the mayonnaise, Sriracha, and Ketchup. (Try my homemade Ketchup)  Whisk together until blended. Store covered in the fridge.

Sriracha, ketchup, and mayo in bowl for Baked Coconut Cauliflower Bites. They have a slightly sweet and salty crunch outside from the shredded coconut and panko mixture.  The inside is soft and creamy.  Dip in the Sriracha Mayo.  Baked, not fried, so healthy!  Easy to make, easy to eat! #cauliflowerrecipes #healthyrecipes #sidedishes #appetizers #healthysnacks

 

COOK YOUR COCONUT CAULIFLOWER BITES 

Preheat the oven to 400 F degrees
Beat the 3 eggs together in a bowl.  Add the eggs to the cauliflower florets and mix to completely coat each.  You can do this in a large bowl or in a large baggie.

Cauliflower florets mixed with beaten eggs for Baked Coconut Cauliflower Bites. They have a slightly sweet and salty crunch outside from the shredded coconut and panko mixture.  The inside is soft and creamy.  Dip in the Sriracha Mayo.  Baked, not fried, so healthy!  Easy to make, easy to eat! #cauliflowerrecipes #healthyrecipes #sidedishes #appetizers #healthysnacks

Add the coconut breadcrumb mixture in a second bowl.  Then transfer only a few florets at a time to dredge in coconut mix.  Or even quicker: Scoop all of the egg-coated florets to the coconut breadcrumbs all at once.  Lightly toss to coat completely and transfer to an oiled pan.  Spray the florets with olive oil.

Cauliflower florets mixed with coconut breadcrumbs for Baked Coconut Cauliflower Bites. They have a slightly sweet and salty crunch outside from the shredded coconut and panko mixture.  The inside is soft and creamy.  Dip in the Sriracha Mayo.  Baked, not fried, so healthy!  Easy to make, easy to eat! #cauliflowerrecipes #healthyrecipes #sidedishes #appetizers #healthysnacks

Bake 8-10 minutes one side, then flip the bites over and bake another 8-10 minutes on the other side.  They are done with they are fork tender on the inside and crispy on the outside.

Coconut Cauliflower Bites baking in the oven. They have a slightly sweet and salty crunch outside from the shredded coconut and panko mixture.  The inside is soft and creamy.  Dip in the Sriracha Mayo.  Baked, not fried, so healthy!  Easy to make, easy to eat! #cauliflowerrecipes #healthyrecipes #sidedishes #appetizers #healthysnacks

Baked Coconut Cauliflower Bites on pan.  They have a slightly sweet and salty crunch outside from the shredded coconut and panko mixture.  The inside is soft and creamy.  Dip in the Sriracha Mayo.  Baked, not fried, so healthy!  Easy to make, easy to eat! #cauliflowerrecipes #healthyrecipes #sidedishes #appetizers #healthysnacks

Serve with the Sriracha Mayo and enjoy! ENJOY! 😍 Carrie

Baked Coconut Cauliflower Bites on plate with Sriracha Mayo dipping sauce.  They have a slightly sweet and salty crunch outside from the shredded coconut and panko mixture.  The inside is soft and creamy.  Dip in the Sriracha Mayo.  Baked, not fried, so healthy!  Easy to make, easy to eat! #cauliflowerrecipes #healthyrecipes #sidedishes #appetizers #healthysnacks

Baked Crispy Coconut Cauliflower Bites

These Baked Coconut Cauliflower Bites are little bites of happiness.  They have a slightly sweet and salty crunch on the outside from the shredded coconut and seasoned panko mixture.  The inside is soft and creamy.  By themselves, they are fantastic.  Dipped in the Sriracha Mayo?  Utter Happiness!  They are also good for you since they're baked, not fried!  Easy to make, easy to eat, they are a must-try! #cauliflowerrecipes #healthyrecipes #sidedishes #appetizers #healthysnacks

Course Appetizer, Side Dish
Cuisine American
Keyword cauliflower, coconut
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Calories 207 kcal

Ingredients

  • 1 head cauliflower
  • 3/4 cup shredded coconut
  • 1/4 Panko breadcrumbs
  • 1 tsp garlic Powder
  • 2 tbsp Parsley, finely chopped
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 cup Mayonnaise
  • 1 tbsp Sriracha Sauce
  • 1 tbsp Ketchup

Instructions

Prep Ahead for your Cauliflower Bites

  1. Cut the cauliflower head into bite-size florets.

    Knife cutting cauliflower for Baked Coconut Cauliflower Bites. They have a slightly sweet and salty crunch outside from the shredded coconut and panko mixture.  The inside is soft and creamy.  Dip in the Sriracha Mayo.  Baked, not fried, so healthy!  Easy to make, easy to eat! #cauliflowerrecipes #healthyrecipes #sidedishes #appetizers #healthysnacks
  2. Make the Coconut mixture: In a medium bowl or gallon plastic bag, mix the shredded coconut, breadcrumbs, garlic powder, salt, and pepper.  Store covered in the fridge until ready to cook.

    Coconut Breadcrumb mixture in a bag for Baked Coconut Cauliflower Bites. They have a slightly sweet and salty crunch outside from the shredded coconut and panko mixture.  The inside is soft and creamy.  Dip in the Sriracha Mayo.  Baked, not fried, so healthy!  Easy to make, easy to eat! #cauliflowerrecipes #healthyrecipes #sidedishes #appetizers #healthysnacks
  3. Make the Sriracha Mayonnaise in a small bowl by adding the mayonnaise, Sriracha, and Ketchup.  Whisk together until blended.  Store covered in the fridge.

    Sriracha, ketchup, and mayo in bowl for Baked Coconut Cauliflower Bites. They have a slightly sweet and salty crunch outside from the shredded coconut and panko mixture.  The inside is soft and creamy.  Dip in the Sriracha Mayo.  Baked, not fried, so healthy!  Easy to make, easy to eat! #cauliflowerrecipes #healthyrecipes #sidedishes #appetizers #healthysnacks

Cook your Cauliflower Bites

  1. Preheat the oven to 400 F degrees
  2. Beat the 3 eggs together in a bowl.  Add the eggs to the cauliflower florets and mix to completely coat each.  You can do this in a large bowl or in a large baggie.

    Cauliflower florets mixed with beaten eggs for Baked Coconut Cauliflower Bites. They have a slightly sweet and salty crunch outside from the shredded coconut and panko mixture.  The inside is soft and creamy.  Dip in the Sriracha Mayo.  Baked, not fried, so healthy!  Easy to make, easy to eat! #cauliflowerrecipes #healthyrecipes #sidedishes #appetizers #healthysnacks
  3. Add the coconut breadcrumb mixture in a second bowl.  Then transfer only a few florets at a time to dredge in coconut mix.  Or even quicker: Scoop all of the egg-coated florets to the coconut breadcrumbs all at once.  Lightly toss to coat completely and transfer to an oiled pan.  Spray the florets with olive oil.

    Cauliflower florets mixed with coconut breadcrumbs for Baked Coconut Cauliflower Bites. They have a slightly sweet and salty crunch outside from the shredded coconut and panko mixture.  The inside is soft and creamy.  Dip in the Sriracha Mayo.  Baked, not fried, so healthy!  Easy to make, easy to eat! #cauliflowerrecipes #healthyrecipes #sidedishes #appetizers #healthysnacks
  4. Bake 8-10 minutes one side, then flip the bites over and bake another 8-10 minutes on the other side.  They are done with they are fork tender on the inside and crispy on the outside.

    Coconut Cauliflower Bites baking in the oven. They have a slightly sweet and salty crunch outside from the shredded coconut and panko mixture.  The inside is soft and creamy.  Dip in the Sriracha Mayo.  Baked, not fried, so healthy!  Easy to make, easy to eat! #cauliflowerrecipes #healthyrecipes #sidedishes #appetizers #healthysnacks
  5. Serve with the Sriracha Mayo and enjoy!

    Baked Coconut Cauliflower Bites on plate with Sriracha Mayo dipping sauce.  They have a slightly sweet and salty crunch outside from the shredded coconut and panko mixture.  The inside is soft and creamy.  Dip in the Sriracha Mayo.  Baked, not fried, so healthy!  Easy to make, easy to eat! #cauliflowerrecipes #healthyrecipes #sidedishes #appetizers #healthysnacks

Note: If you do not have the Sriracha Mayo, then there are only 90 calories per serving and 5 g of fat.

Meatballs in Cauliflower Dill Cream Sauce

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Meatballs in Cauliflower Dill Cream Sauce in a skillet.  The Meatballs are swimming in a beautiful creamy cauliflower sauce flavored with garlic, fresh dill, cream cheese, and a touch of tomato paste.  #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner

It’s Spring…the birds are chirping, the sun is shining, the flowers are blooming, and my little meatballs are swimming!  Swimming in cream sauce, that is.  This Meatballs in Cauliflower Dill Cream Sauce Recipe is easy, healthy(ish), and scrumptious.  The Meatballs are swimming in a beautiful creamy light pink sauce flavored with garlic, fresh dill, and a touch of tomato paste.  Oh, and cream cheese because, well, it just tastes so darn good!

Dill gives this recipe a little somethin somethin.  It’s a fresh herby flavor somewhat similar to fennel, that brightens and lightens the meatballs and sauce so it’s perfect anytime of year.  While the Meatballs may be the Star of this dish, cauliflower is the Best Supporting Actor.  Not only to they give the creamy backdrop, they are so healthy for you!  Keep reading for more on this! 

Meatballs in Cauliflower Dill Cream Sauce in a skillet.  The Meatballs are swimming in a beautiful creamy cauliflower sauce flavored with garlic, fresh dill, cream cheese, and a touch of tomato paste.  #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner

Cauliflower: A Kick-Ass Chameleon

If you follow my recipes, then you’ve heard this before, but I’ll say it again…Cauliflower is one kick-ass veggie!  It’s not only versatile, it’s full of health benefits! While it’s low in calories and carbs, it’s high in Fiber and contains so many vitamins and minerals. Cauliflower is a Cruciferous Veggie, just like Broccoli and Kale, which we all know are extremely good for us.  It also contains important Antioxidants which can help to reduce the risk for heart disease and may have anti-cancer effects.

Cauliflower is also kick-ass because it can take on so many different roles in food, it’s sort of a chameleon!  It can be a steak, small meaty bites, a thick lush mash, or a smooth creamy sauce!

Try these other delicious and healthy Cauliflower recipes:

Ok, let’s get prepping!

Meatballs in Cauliflower Dill Cream Sauce on plate with fork and skillet in background. The Meatballs are in a creamy cauliflower sauce with garlic, fresh dill, cream cheese, and tomato paste. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner

Quick note!  This post contains affiliate links, which means I earn a commission (at no extra cost to you) if you purchase from them.  This commission is what helps me keep this blog afloat :).  But, I also share these links because I have used the products, genuinely love them, and want you to know exactly what I used. 

PREP-AHEAD TO MAKE YOUR MEATBALLS IN CAULIFLOWER DILL CREAM SAUCE

We are all extremely busy and making dinner during the week can be overwhelming. Here are the steps you prepare in the day(s) in advance and store in the fridge as your meal Kit… (See the recipe below for more details) 

We begin and end this recipe with Cauliflower.  It will cook more evenly and quicker if it is in small pieces.  So, chop or food-process the raw cauliflower into small small pieces, then cook it with water in a large skillet.

FI use my absolute favorite 12″ Ceramic Pan, which is great because food really does slide right off with minimal oil and I don’t have to worry about food sticking and burning.  

Cauliflower Chopped and in a large skillet for Meatballs in Cauliflower Dill Cream Sauce. The cauliflower sauce with garlic, fresh dill, cream cheese, and tomato paste. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner

Cauliflower Chopped and cooked in a large skillet for Meatballs in Cauliflower Dill Cream Sauce. The cauliflower sauce with garlic, fresh dill, cream cheese, and tomato paste. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner

To the blender, add the cooked cauliflower, garlic, chicken base, cream cheese, milk. Pulse and then blend until smooth. Last, add in the Dill and pulse just until incorporated.

Adding cooked Cauliflower to blender for Meatballs in Cauliflower Dill Cream Sauce. The cauliflower sauce with garlic, fresh dill, cream cheese, and tomato paste. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner

Adding chicken base to cooked Cauliflower, cream cheese, tomato paste, and garlic in blender for Meatballs in Cauliflower Dill Cream Sauce. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner

All ingredients in blender for Meatballs in Cauliflower Dill Cream Sauce. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner

Spoon with Cauliflower cream sauce over blender for Meatballs in Cauliflower Dill Cream Sauce. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner

Fresh Dill added to Cauliflower cream sauce over blender for Meatballs in Cauliflower Dill Cream Sauce. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner

Blended Cauliflower cream sauce in blender for Meatballs in Cauliflower Dill Cream Sauce. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner

Next up…Meatballs!  Chop the dill and slice the scallion for the meatballs., then add to a large mixing bowl with the ground beef. Also add the Parmesan, egg, salt, pepper and mix all of the ingredients together.All Meatball ingredients in bowl for Meatballs in Cauliflower Dill Cream Sauce. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinnerI like to use a tablespoon measuring spoon so that all meatballs are the same size.  You re looking for roughly 1″ diameter.  Place each meatball on a baking sheet. Cover with plastic wrap or aluminum and put meatballs in the fridge until ready to cook.

Scooping ground beef mixture out with spoon for Meatballs in Cauliflower Dill Cream Sauce. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner

Raw meatball in hand over meat bowl for Meatballs in Cauliflower Dill Cream Sauce. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner

Raw meatbals on sheet pan for Meatballs in Cauliflower Dill Cream Sauce. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner

 

COOK YOUR MEATBALLS IN CAULIFLOWER DILL SAUCE 

Preheat a large skillet on high heat. Coat the bottom of the pan with a tbsp of olive oil and then add the meatballs. Cook until browned, a couple minutes on all sides.

Raw meatballs in skillet for Meatballs in Cauliflower Dill Cream Sauce. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner

Flipping meatballs over in skillet for Meatballs in Cauliflower Dill Cream Sauce. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner

Cooked meatballs in skillet for Meatballs in Cauliflower Dill Cream Sauce. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner

Add the cream sauce and stir to combine. Cover and cook for 5-10 minutes.

Adding Dill Cream Sauce to cooked meatballs in skillet for Meatballs in Cauliflower Dill Cream Sauce. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner Dill Cream Sauce and cooked meatballs in skillet for Meatballs in Cauliflower Dill Cream Sauce. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner

Serve over rice or with a crusty bread. ENJOY!

😍 Carrie

Meatballs in Cauliflower Cream Dill Sauce

Meatballs in Cauliflower Dill Cream Sauce are easy, healthy-ish, and delicious!  The Meatballs are swimming in a beautiful creamy light pink sauce flavored with garlic, fresh dill, and a touch of tomato paste.  Oh, and cream cheese because, well, every sauce just tastes better with cream cheese!  #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner

Course Main Course
Cuisine American
Keyword dinner, family dinner, healthy dinner, healthy recipes, Meatballs, spring recipes
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 25 Meatballs
Calories 363 kcal

Ingredients

Cauliflower Dill Sauce

  • 2 cups Cauliflower, chopped
  • 1/2 cup water
  • 2 tsp Garlic, minced
  • 2 Tbsp Tomato Paste
  • 3 Tbsp Fresh Dill
  • 1 tsp Chicken Base
  • 1/2 cup Cream Cheese
  • 1/4 cup Milk

Meatballs

  • 1 lb Lean Ground Beef
  • 1/2 cup Grated Parmesan Cheese
  • 1 Egg
  • 1/2 tsp Salt
  • 1/2 tsp Ground Pepper
  • 2 Tbsp Dill
  • 1 Scallion, finely sliced
  • 1 tbsp Extra Virgin Olive Oil

Instructions

Prep Ahead

  1. Chop or blend the raw cauliflower into small small pieces.  Place in a medium skillet with the water and cook on medium-high heat. stirring frequently until all of the water is absorbed and cooks off, about 5-7 minutes.

    Cauliflower Chopped and cooked in a large skillet for Meatballs in Cauliflower Dill Cream Sauce. The cauliflower sauce with garlic, fresh dill, cream cheese, and tomato paste. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner
  2. Rougn chop the garlic cloves or mince.  To the blender, add the cooked cauliflower, garlic, chicken base, cream cheese, milk.  Pulse and then blend until smooth.  Last, add in the Dill and pulse just until incorporated.

    Blended Cauliflower cream sauce in blender for Meatballs in Cauliflower Dill Cream Sauce. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner
  3. Chop the dill and slice the scallion for the meatballs.

  4. Make Meatballs by adding the ground beef to a large mixing bowl.  Then add the Parmesan, egg, salt, pepper, dill, and scallion to the beef.  Mix all of the ingredients into the beef.  

    All Meatball ingredients in bowl for Meatballs in Cauliflower Dill Cream Sauce. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner
  5. Using a tablespoon measuring spoon, scoop out the meat mixture and roll into balls.  Place each meatball on a baking sheet.  Cover with plastic wrap or aluminum and put meatballs in the fridge until ready to cook.  

Cook

  1. Preheat a large skillet on high heat.  Coat the bottom of the pan with a tbsp of olive oil and then add the meatballs.  Cook until browned, a couple minutes on all sides.

    Flipping meatballs over in skillet for Meatballs in Cauliflower Dill Cream Sauce. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner
  2. Add the cream sauce and stir to combine.  Cover and cook for 5-10 minutes.

    Cooked meatballs in skillet for Meatballs in Cauliflower Dill Cream Sauce. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner
  3. Serve just like this with a salad or over rice or with a crusty bread.  Enjoy!

    Meatballs in Cauliflower Dill Cream Sauce on plate with fork and skillet in background. The Meatballs are in a creamy cauliflower sauce with garlic, fresh dill, cream cheese, and tomato paste. #meatballs #swedishmeatballs #familydinner #easydinner #dinner #healthydinner

Recipe Notes

Makes 25 Small one-inch Meatballs