These Crispy Oven Fried Parmesan Broccoli & Cauliflower Florets are gluten free, low carb, keto and will actually get your kids to eat their veggies!
Broccoli and cauliflower tossed in Parmesan cheese and egg to get a crispy outer coating, but not fried in oil, BAKED to perfection. Super easy and oh so good! This recipe takes veggies to another level and may be just what is needed to get your kiddies to eat some!
If you've followed my blog long enough you know I like to disguise veggies for my kids to eat them. I'm especially sneaky with cauliflower, like in my Bacon Cheeseburger Cauli Casserole and in my Chicken Enchilada Cauli Casserole. But if I don't disguise the veggies I can often get my kids to eat them when cheese is present as in this crispy recipe and in my Oven Fried Garlic Parmesan Green Beans!
Watching the food network cooking show with Giada and seeing her fry veggies up, I knew I wanted to try my hand at just baking them. And it was a complete success!
These came out divine and my kids loved them as well as the hubby who is a lover of fried food. I rarely ever cook fried food, so hubby doesn't get it often, these will be a good compromise 😉
Yup they are a bit more indulgent then just serving up veggies, but sometimes a little change is needed every once in awhile. You don't have to eat veggies like this every week as a staple in your house, but, why not? It sure beats plain and boring don't you think?
Other recipes you might like:
- Oven Fried Zucchini Rounds
- Parmesan Kale Chips
- Roasted Garlic Cauliflower with Tahini dip
- Roasted Carrot & Parsnip Fries
- Healthy Baked Sweet Potato Fries
This recipe was first posted in March of 2013. Here's a very awful picture below but I'm keeping it here to show how much I've improved my photography!
Here's a quick video showing how easy this recipe really is!
Hope you enjoy these awesome veggies!
Oven Fried Parmesan Broccoli & Cauliflower Florets
Ingredients
- 2 cups broccoli florets
- 2 cups cauliflower florets
- 1 tablespoon extra virgin olive oil
- 1 teaspoon minced garlic
- ½ teaspoon salt
- 1 egg beaten
- 1 egg white
- ½ cup grated Parmesan cheese
Instructions
- Preheat oven to 400 degrees.
- Spray a baking sheet with olive oil cooking spray.
- Place the florets in a large bowl.
- In a small bowl mix together the oil, garlic, salt, and eggs. Toss with florets.
- Sprinkle Parmesan in with the florets and mix to coat.
- Lay on baking sheet in a single layer.
- Bake 20-30 minutes until browned and vegetables are tender.
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Lori
I literally do not understand this Keto fad. I mean seriously, how can anyone think this amount of oil, fat, cholesterol is healthy?? Why negate yummy healthy roasted veggies with all this crap?? Roast with your fav seasonings, and a light coating of oil if you must. Seriously, come on, people!
Elle
DO you suggest flipping them 1/2 way through or just leaving them for the entire bake time?
Brenda
I usually just leave them and don't flip but either way is fine.
Susan
Can I just use egg whites? Will it still get crispy?
Kris
I'm curious about the calories per serving size? It says 1 serving is 1 gram? Am I reading that right??
Brenda
There was a glitch with my recipe plug in and the servings all converted to 1 gram so it's a mistake and I've got to manually fix all of my recipes. It should be 1 cup serving.
Vasu
Chris...says 4 servings at the top...right before the start of the recipe. So I'm assuming that a 1/4 helping is 1 serving.
Bethany
That looks delicious
Keitha
Can you use frozen broccoli and cauliflower for this??
Brenda
I'm sure if it was thawed first it would work.
Debra Beard
This is really good!!!
Definitely a keeper?
Brenda
Thanks!
Christi
I'm confused is it one whole egg and then one egg white?
Brenda
Yes but you can use two eggs, if it's easier.
Dede
Church picnic to go to tomorrow. Always loaded with fried chicken, pasta salads, deserts, etc. This (without the cauliflower so I don't have to go to the store first) should be a big hit! Bonus - gluten-free for me!
Tim Tussey
Made this tonight with a twist. Less cauliflower, less broccoli, and add one cup halved Brussels Sprouts. Triple Play! Sixteen year old boy ate the sprouts with ease. He is already a vegetable fan but the sprouts were not very high on his list. Done Deal! So easy a sixty one year old dude can do it.
Brenda
AWESOME!
Kim
This recipe is great as is. I do like it with other veggies as well, very adaptable.
Gloria Daniels
I've made this recipe so often I'd like to curate it on my site. Of course only the ingredient list would be published and one photo. Everything would be linked back to your site.
For examples of my posts, check out my site.
Thanks for your consideration
Gloria Daniels
Brenda
That would be fine.
Ginny
Made this for my girls and Grandmother. They all loved it. Have more in the oven for my husband. Anything healthy for a diabetic is awesome.
Denise Stripinis
the recipe looks and sound absolutely delicious, but I found your comment about letting your husband eat fried foods a little off putting, I assume you are married to an adult man and I also assume he did not ask you to treat him like a child, comments like that only diminish you and do nothing to enhance your food or entice people to eat it.
Brenda
I reworded it as I never cook fried foods so that's why he never gets to eat it.
chris
I'm sorry that there always has to be an ahole in the bunch. Making this tonight!!!
Julie Lowe
Just made this tonight, it was awesome over a bed of rice!
Amy M.R.
I'm making this tonight with your Low fat Chicken Piccata recipe. So far everything I've tried of yours' has been a hit so I'm excited about this.
Holly
YUMMO! These are fantastic. Whole family loved them & hubby said he'd eat this weekly. Great recipe to get the kids to eat their veggies. Thanks, Brenda.
Brenda
thanks for letting me know Holly, it's a victory when the whole family likes it!
Anne
has anyone tried making these with frozen broc/cauli combo?
Angela Y
I have made these 3 times now and I can't stop. So good! Passed the recipe on to my MIL and she loved them too!
Amanda G.
First recipe of yours that I tried because I had all the ingredients on hand. It was soooo good!!
janel
I'm not a fried food lover, BUT a family tradition at holidays is the most insanely delicious coated and fried cauliflower. so I must try this!
Michelle @ Eat Move Balance
I always love ways to change up how I prepare veggies! Adding a bit of parmesan sounds delicious!
Brenda
thanks Michelle, I agree!
Jennifer (Savor)
Forget the kids, I want those!
Brenda
Yep I ate a lot of it before that pic was taken, just sayin'.