These Healthy Baked Cauliflower Bites are vegan, gluten-free, and grain-free. The secret ingredient is Cassava flour (yuca root), bringing a smooth, thin texture with a mild flavor. This allows the sauce to have full access to your tastebuds. These cauliflower bites will be a staple in your plant-based meal prep!
This ingredient is the star of the show. If you're unfamiliar, cassava flour is a wheat-free, gluten-free flour alternative made by grating and drying the fibrous cassava root (yuca). Otto's Naturals is the leading brand supplying cassava flour, I find it at my local Whole Foods, but it can be purchased online.
Cassava flour is popular in Africa, Asia, and Latin America. It requires a low amount of energy to produce a high amount of edible root, making it a valuable crop.
Almond, coconut, and even oat flour has distinct textures and flavors, whereas cassava flour has a neutral taste and smooth surface. This makes the perfect all-purpose flour alternative.
Since cassava is pure starch and is considered a whole food made from the entire root, it is easier to digest, making it a dream for those sensitive to gluten and grains.
Healthy Baked Cauliflower Bites: The Sauce
My go-to sauce for these cauliflower bites is sticky and flavorful yet an insanely healthy alternative to a store-shelf sauce. If you follow some of my other recipes, you'll find I love working with coconut aminos. The usual salty soy sauce base is swapped for a sweeter Unami flavor. Despite the name, it does not taste like coconut; it's made from the fermented palm leaves of a coconut tree.
How to Serve
I think these bites go great all on their own but would be excellent in a green salad or quinoa bowl, especially if you swapped the sticky sauce for a hot buffalo sauce. I like to enjoy these bites with other smaller dishes like roasted potatoes, sauteed mushrooms, steamed veggies with rice, or as a side to pizza!
They last in a sealed container, refrigerated for up to 3 days. I usually gobble the leftovers up the following day! Don't miss out on trying them cold the next day, but they can be reheated in the oven if preferred.
I think you'll like these Healthy Baked Cauliflower Bites. They are simple to throw together, healthy, and packed with great flavors; everything cauliflower bites should be! If you make these and want to share, #BotanicalBarbara or find me on Pinterest/Instagram @BotanicalBarbara so that I can see your creation!
[lt_recipe name="Healthy Baked Cauliflower Bites " servings="2-4" prep_time="10M" cook_time="25M" total_time="35M" summary="These Healthy Baked Cauliflower Bites are vegan, gluten-free, and grain-free. The secret ingredient is Cassava flour (yuca root), bringing a smooth, thin texture with a mild flavor. This allows the sauce to have full access to your tastebuds. Cauliflower bites will be a staple in your plant-based meal prep." print="yes" image="https://botanicalbarbara.com/wp-content/uploads/2022/01/DSCF3778-200x300.jpg" ingredients="For the cauliflower:;;A head of cauliflower, cut into bite-sized florets;1 ½ cup cassava flour;1 ½ cups water, more if needed;;For the sauce:;;½ cup coconut aminos;2 tablespoon maple syrup;2 tablespoon lime juice;½ teaspoon red pepper flakes;1 tablespoon tomato paste;3 garlic cloves, minced;1 tablespoon grated ginger;2 tablespoon arrowroot flour;½ cup water, more if needed " ]Preheat the oven to 425 F and line a baking pan with unbleached parchment paper.;In a large mixing bowl, whisk together the cassava flour and water. You want the batter to be thick enough to coat the florets - see photo above.;Coat each floret with the batter and line on the baking pan 1 inch apart. ;Bake for 25 minutes until crispy, flipping halfway.;While the cauliflower bakes, prepare the sauce: in a saucepan, combine the coconut aminos, maple syrup, lime juice, red pepper flakes, tomato paste, garlic cloves, ginger, and bring to a simmer on medium heat. ;Separately, in a small bowl, whisk arrowroot powder and water until combined. ;Add the arrowroot mixture to the saucepan and stir until the sauce thickens. ;Remove the cauliflower bites once done, coat with prepared sauce, and serve!;;[/lt_recipe]