Deliciously Healthy Coconut Crusted Baked Cauliflower Bites with Homemade Marinara Sauce

For many, the allure of crispy, breaded food is undeniable, yet the thought of deep-frying at home often deters us. The mess, the lingering smell, and the health implications can make it an unappealing option. But what if you could enjoy that satisfying crunch and flavor without the guilt or hassle? Enter these incredible Coconut Crusted Baked Cauliflower Bites, perfectly paired with a vibrant homemade marinara dipping sauce. This recipe masterfully delivers a double dose of tropical flavor, incorporating both sweet coconut flakes and rich coconut milk for an unforgettable taste and texture experience.

Do you have that one menu item you simply can’t resist? For my family, it’s almost always breaded mushrooms or, even better, breaded cauliflower. If we’re ordering takeout from our favorite local sub or pizza shop, breaded mushrooms are a standard order. However, breaded cauliflower is a rarer gem, and when we spot it, it’s a must-have – sometimes even alongside the mushrooms! Cauliflower holds a special place in my culinary repertoire; it’s one of my absolute favorite vegetables due to its incredible versatility. Most often, I find myself whipping up my friend’s fantastic cauliflower fried rice, a wholesome and flavorful alternative to traditional rice. Other times, I’ll simply roast it with a medley of spices until tender and caramelized, bringing out its natural sweetness. And for something a bit more substantial, these cauliflower steaks, hearty and packed with flavor, are a real treat. I often find myself grabbing a head of cauliflower at the grocery store even when my weekly dinner plans aren’t fully formed, confident that this adaptable vegetable will find its purpose in a delicious meal.

With football season in full swing, so are the spirited tailgating parties and game-day gatherings. Even if you’re not hosting a massive party, there’s something inherently enjoyable about indulging in classic party foods while cheering on your favorite team. My dad and I often find ourselves ordering subs on Sundays from our go-to sandwich shop. Unfortunately, one of our favorite locations lacks a fryer, making breaded appetizers completely off-limits – a recurring disappointment. This conundrum led to a brilliant solution: making our own delicious breaded cauliflower right in the oven. Not only does baking offer a healthier alternative to deep-frying, but it also creates a wonderfully crisp texture without the mess. Inspired by our mutual love for coconut shrimp, I decided to marry these two concepts, resulting in these utterly delightful Coconut Crusted Baked Cauliflower Bites. And, of course, no breaded cauliflower dish is complete without the perfect accompaniment, which is why I developed this simple yet flavorful homemade marinara sauce for dipping.

My primary goal for these cauliflower bites was to maximize their coconut flavor, ensuring every bite was a tropical delight. To achieve this intense, multi-layered coconut experience, I opted for a “double dose” approach. Beyond incorporating aromatic coconut flakes directly into the breadcrumb mixture, I also used creamy coconut milk as the liquid component in the dredging process. This ingenious combination ensures that the cauliflower florets are thoroughly infused with coconut goodness, both inside and out. The coconut milk adds a subtle sweetness and a tender richness, while the flakes provide that irresistible texture and concentrated flavor. It’s no secret that I’m a huge fan of coconut milk, and this recipe truly highlights its transformative power in plant-based cooking. This thoughtful layering of coconut ensures a deeply flavorful and satisfying dish that stands out from typical breaded vegetable recipes.

Have you embraced the “Meatless Monday” movement? As the name suggests, it encourages enjoying at least one meat-free meal on Mondays, promoting healthier eating habits and environmental consciousness. While I don’t strictly adhere to Mondays, I wholeheartedly integrate meatless meals into my diet several times a week, largely due to my deep appreciation for vegetables. These plant-forward meals often take the form of pasta dishes, brimming with whatever fresh vegetables I need to use up from the fridge. Just last week, for instance, I created a comforting cheese soup to utilize some broccoli, carrots, and mushrooms I had on hand. Another frequent favorite in our household is delicious portobello mushroom burgers, which offer a hearty and satisfying meat alternative. These Coconut Crusted Baked Cauliflower Bites fit perfectly into this plant-based lifestyle and were developed as part of Silk’s “Sideline Meat During Football” campaign, known as #MeatlessMondayNight. This initiative champions a more plant-based approach to tailgating and game-day snacks, proving that delicious and crowd-pleasing appetizers don’t always need to feature meat. For more inspiring ideas and information on embracing a plant-based diet, I highly recommend checking out Silk’s website.

Now, let’s talk about the essential accompaniment: the homemade marinara dipping sauce. My biggest frustration when making smaller batches of sauce is the lack of small cans of crushed tomatoes available in most grocery stores. It seems like the standard offering is invariably giant 28-ounce cans, which are far too much for someone who isn’t cooking for a large family or an army! To circumvent this, I used diced tomatoes as the base for my sauce. The beauty of this approach is that once the sauce has simmered to perfection and all the flavors have melded, a quick blend transforms it into a smooth, velvety consistency, ideal for dipping. Even with this adjustment, you might find yourself with some leftover marinara, but consider it a bonus! This versatile sauce doubles as an excellent pasta sauce for a quick and flavorful meal the very next day, making your meal prep even more efficient and delicious.

Coconut Crusted Baked Cauliflower Bites

Yield:
4 servings

Prep Time:
45 minutes

Cook Time:
20 minutes

Total Time:
1 hour 5 minutes

These Coconut Crusted Baked Cauliflower Bites are served with a homemade marinara dipping sauce and feature a delicious double dose of coconut from both coconut flakes and coconut milk. Perfect for a healthy appetizer or game day snack!

Ingredients

• 1/2 cup all-purpose flour
• 1/2 teaspoon salt
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1 egg
• 1/2 cup Silk coconut milk
• 1/2 cup Panko breadcrumbs
• 1/2 cup sweetened coconut flakes
• 1 head cauliflower (roughly 2 pounds), cut into small florets

Marinara Sauce

• 1 tablespoon olive oil
• 1/2 cup chopped onion
• 1 clove garlic, minced
• 1 can (14 ounces) diced tomatoes with juices
• 1 teaspoon sugar
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1 teaspoon dried parsley
• 1/4 teaspoon salt

Instructions

1. Preheat oven to 450F (230C). Line the bottom of a roasting pan or large cookie sheet with foil for easy cleanup. Place a roasting or cooling rack on top of the foil. Lightly spray the rack with cooking spray to prevent sticking.
2. Prepare your dredging stations: In a shallow plate or bowl, whisk together the all-purpose flour, 1/2 teaspoon salt, 1/2 teaspoon garlic powder, and 1/2 teaspoon onion powder until well combined. In a second shallow plate or bowl, whisk together the egg and Silk coconut milk until smooth. In a third shallow plate or bowl, thoroughly mix together the Panko breadcrumbs and sweetened coconut flakes.
3. To bread the cauliflower: Dip one cauliflower floret into the flour mixture, ensuring it’s fully coated, then gently shake off any excess. Next, dip it into the coconut milk and egg mixture, allowing any extra liquid to drip off. Finally, dredge the floret into the breadcrumb and coconut flake mixture, pressing lightly to ensure a generous coating. Place the breaded floret onto the prepared rack. Repeat this process until all of the cauliflower florets are breaded and arranged on the rack in a single layer.
4. Bake the cauliflower bites for 15-20 minutes, or until they are beautifully golden brown and crispy. The exact baking time may vary slightly depending on your oven and the size of your florets. Serve immediately with the homemade marinara dipping sauce (recipe detailed below).

Marinara Dipping Sauce

1. In a large saucepan, heat the olive oil over medium heat until hot. Add the chopped onion and cook until it softens and becomes translucent, which usually takes about 5 minutes, stirring occasionally. Add the minced garlic and cook for another 30 seconds until fragrant, being careful not to burn it. Stir in the can of diced tomatoes with their juices, sugar, dried basil, dried oregano, dried parsley, and 1/4 teaspoon salt. Bring the mixture to a boil. Once boiling, reduce the heat to low, cover the saucepan, and let it simmer gently for 15 minutes, allowing the flavors to meld. For a smooth dipping sauce, carefully transfer the cooked sauce to a blender and blend until completely smooth. Serve this vibrant marinara with your crispy coconut-crusted cauliflower bites.

Did you make this recipe?

Let me know what you think! Rate the recipe above, leave a comment below, and/or share a photo on Instagram using #HITKrecipes

These Coconut Crusted Baked Cauliflower Bites are more than just a delicious appetizer; they’re a testament to how effortlessly healthy eating can be both satisfying and exciting. Whether you’re hosting a game-day party, looking for a flavorful Meatless Monday meal, or simply craving a healthier take on breaded favorites, this recipe delivers on all fronts. The crispy, coconut-infused cauliflower, coupled with the bright, homemade marinara, creates a symphony of flavors and textures that will impress even the most discerning palates. Give this recipe a try and discover your new favorite plant-based snack!

Disclosure: This post is sponsored by Silk. Thank you for supporting me and the companies I work with as sponsored posts help pay for the costs of running Chocolate Moosey, including website hosting and groceries for recipe development.