Whenever I’m having a hankering for chicken nuggets, I whip up a batch of these zero guilt Baked Cauliflower Bites instead! Barbecue sauce is my usual dip of choice, but I have also had them with homemade honey mustard dip, ranch, Frank’s Red Hot Sauce, and even ketchup.

All of which were tremendously delicious. And with each serving being just 2 Points (not including the sauce), these are a WAAAAAAYYY better choice than chicken nuggets! Because, let’s face it, the nuggets are really only the vehicle for the dipping sauce, so why spend a lot of those Precious Weight Watchers Points on a fast food chicken nugget that’s loaded with terrible ingredients?

Baked Cauliflower Bites are the way to go – they are super healthy and are so low in calories that I can go to town with my dipping sauce.

cauliflower bites


Calories110 kcal
Carbohydrates20 g
Fat0.3 g
Protein8.5 g
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Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes


Servings: 4 servings
  • 1 large head of cauliflower - (cut into florets)
  • ½ cup egg whites
  • ¾ cup whole wheat Panko bread crumbs
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 2 tsp dried parsley
  • 1 tsp salt
  • ½ tsp black pepper


  • Preheat oven to 400 degrees and line a rimmed baking sheet with foil or parchment paper. Mist with an okie oil mister to non-fat cooking spray.
  • Combine Panko, garlic powder, onion powder, parsley, salt and pepper in a small, bowl.
  • Place egg whites in a separate small bowl.
  • Dip each piece of cauliflower into the egg whites, shake off excess, and then dip into Panko mixture coating evenly. Place onto baking sheet and mist lightly with an olive oil mister.
  • Place in oven and bake until cauliflower is tender and breading begins to turn golden brown, about 25-30 minutes.
  • Serve with dipping sauce of choice.


The entire recipe makes 4 servings
The serving size is about 1 cup


Calories: 110 kcal (6%)Carbohydrates: 20 g (7%)Protein: 8.5 g (17%)Fat: 0.3 gSaturated Fat: 0 gCholesterol: 0 mgSodium: 701 mg (30%)Potassium: 670 mg (19%)Fiber: 5.9 g (25%)Sugar: 6 g (7%)Calcium: 40 mg (4%)Iron: 1.3 mg (7%)
Tried this recipe?Mention @laalooshrecipes or tag #laaloosh!

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As your average, every day, All American woman, I look forward to sharing with you my thoughts and ideas on many different topics that interest me such as dieting, health & fitness. Trust me when I tell you that this is one site you NEED to bookmark! I have the most amazing recipes with Weight Watchers Points that you won’t believe are low calorie! As an avid Weight Watchers follower, I have learned so many helpful tips and tools over the years that I am eager to share.


  1. Would you by any chance have the measurement equivalent for 1 cup of cauliflower? When I have a food I know won’t traditionally fit into a measuring cup, I break out my scale. Thanks for the great recipes! :)

  2. Mitchell Gibbs Reply

    Tried these tonight. So good! I don’t know that I would suggest them as a substitute for chicken nuggets, but as a really tasty, fun side dish – it’s a winner. I used a couple tablespoons of flour before the egg coating because the panko coating wasn’t sticking. I also ended up with about a third of the coating left over. We had them with a little bbq and cocktail sauce. This one definitely earned a spot in our cooking rotation. Thanks!

  3. I’m not watching my weight, but I am vegan and do love delicious food. These look SO good, and I reckon they’re probably quite easily vegan-izable. Going on my to-make list:D

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