Cheesy Egg and Cauliflower Bites
ContinentalKidsGolden eggsEasy
Soft baked bites of cauliflower, egg and cheese — golden outside, tender inside, and a clever way to serve cauliflower to children.
Prep time15 min
Cook time15 min
Total time30 min
Servings3
Ingredients
- 2 cups cauliflower florets
- 2 eggs
- 1/2 cup grated cheddar cheese
- 3 tablespoons breadcrumbs
- 1 pinch salt
- 1 teaspoon oil
Method
- Heat the oven to 190C and oil a tray.
- Steam or boil the cauliflower for 6 minutes until soft, then mash roughly.
- Mix with eggs, cheese, breadcrumbs and salt.
- Shape into 12 small bites.
- Bake for 15 minutes until golden, turning once.
Nutrition — estimated per serving
Calories (estimate)170 kcal
Protein (estimate)10 g
Fat (estimate)10 g
Carbs (estimate)10 g
Nutrition values are estimates based on standard per-egg values (about 72 kcal, 6.3 g protein, 4.8 g fat, 0.4 g carbs per large egg).
Tips, food safety & substitutions
Serve with yogurt or ketchup for dipping. Drain the cauliflower well so the bites hold their shape. Food safety: cook eggs until yolk and white are fully set and serve hot; cool leftovers within 2 hours and refrigerate, reheat once only. Allergens: contains egg; check milk, wheat and nut ingredients for your child. Pakistani alternatives: use Desi ghee or cooking oil instead of butter, whole-wheat roti or bran bread instead of white bread, and dahi instead of cream cheese.