Cauliflower Bites

True Protein Blog Avatar Fallback reviewed by our Nutrition Team 03 July 2020

Looking for a meat-free alternative to your favourite chicken wings? These cauliflowers bites are the perfect accompaniment to Friday night footy - just serve with sauce and enjoy!

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Cauliflower Bites

Prep time: 35 minutes

Baking time: 50 minutes



½ head cauliflower cut into florets

½ cup water

½ cup milk of choice

1 cup flour

1 scoop True WPC80 Natural

½ tsp salt

½ tsp pepper

½ tsp paprika

1-2 cups panko breadcrumbs

1 cup bbq/hot sauce OR ¾ cup crushed tinned tomatoes

1 tsp garlic powder

½ tsp liquid smoke

¼ cup liquid sweetener (such as rice malt syrup)

¼ cup lemon juice

Sesame seeds to garnish




  1. Chop the cauliflower gently into little bite sized pieces and set aside. In a medium bowl add the water, milk, flour, protein powder and mix until smooth and thickish (shouldn't run off the spoon easily) 

  2. Adjust with either more milk or flour to make thick or thinner. (You want to be able to dip the cauliflower in and have it coated). Add the spices and taste, adjust to your preference. 

  3. Place the breadcrumbs into a medium bowl.

  4. Prepare a baking dish lined with non-stick paper & preheat oven to 180 degrees C. 

  5. Once you have the desired taste and the right texture of the batter dip each cauliflower floret into the mixture until fully coated, allow the excess to drip off & the roll into breadcrumbs until fully coated. Place onto the baking tray. *TIP: Allow enough space between each piece so they don't get soggy. 

  6. Bake for 35 minutes until crispy & browned. 

  7. While they're cooking either place your BBQ/ hot sauce into a bowl or add the remaining ingredients together (except sesame seeds) and place into a bowl.

  8. Remove from oven and carefully coat the cauliflower in the sauce (the easiest way is to put them all in the bowl and gently stir the sauce over each piece).

  9. Once coated add the pieces back onto the tray and sprinkle the sesame seeds on top- cook for another 15 minutes. (If you want more crunch you can extend cooking time to 20-25 minutes).

  10. Remove from the oven and serve with lemon juice or your favourite dip

IMPORTANT INFORMATION: all content provided here is of a general nature only and is not a substitute for individualised professional medical advice, diagnosis or treatment and reliance should not be placed on it. For personalised medical or nutrition advice, please make an appointment with your doctor, dietitian or qualified health careprofessional.