Panko Crusted Cauliflower



Hi guys! So I know it’s been awhile since my last blog post, but thank you for being so patient with me. Today I’ll be sharing with you one of my pride and joys and that is my recipe for panko-crusted cauliflower. Growing up, my mom used to make panko crusted chicken and I was obsessed. But as I got older and became more health conscientious I realized her pan-frying method maybe wasn’t the healthiest approach. But because I loved my mom’s recipe so much I was determined to find a healthier alternative that was as equally delicious. That’s when this recipe was born. This is one of my all-time favorite ways to prepare cauliflower because it is filing and so satisfying. The crunch from the panko makes all the difference and it is truly one to try out. These are amazing tossed in just about any sauce you can imagine and are a lighter option for chicken strips and/or nuggets. The flavor combinations are endless and you can use them to top a salad, add to a wrap, or just eat as finger food. Before we get into the recipe, here’s a little background on the star of the show-cauliflower.

Health Benefits of Cauliflower

Cauliflower is a nutrient powerhouse that is loaded with fiber, vitamin C, folate, and potassium. Both vitamin C and folate help to boost your immune system while potassium aids in growth and specifically helping to build muscle. Although cauliflower isn’t the most beautiful vegetable in the bunch, there is definitely more to it than meets the eye. Cauliflower is a member of the cruciferous vegetable family along with broccoli, cabbage, Brussel sprouts, and kale. Due to the high fiber and water content, cauliflower is impressively filling. Cauliflower is one of my favorite vegetables to work with because it is so versatile. On its own, cauliflower is pretty tasteless but that just means it absorbs seasonings and flavors really well. Now that you know more about the main ingredient of this dish, let’s get on to the others you’ll need to make it.


  • 1 large cauliflower head
  • 1/2 cup flour
  • 1 cup panko breadcrumbs (if your cauliflower is large, you may need to use an additional 3/4 cup)
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon salt
  • 1/2 teaspoon paprika
  • 2 eggs beaten
  • 1/4 cup sauce of choice*

*Be sure to check nutrition label and try to choose one whose sodium level is under 500mg and sugar level is at 5g or less. 


  1. Preheat your oven to 450°F
  2. Cut your cauliflower into bite-size florets
  3. In three separate shallow bowls, add the flour and seasonings into one, the panko breadcrumbs into another, and the two beaten eggs into a third and line them up.
  4. First, dip the cauliflower into the flour and seasoning mixture and completely coat. This is where the majority of the flavor will come from so coat generously.
  5. Next, dip the cauliflower into the egg mixture.
  6. Finally, coat the cauliflower with the panko breadcrumbs and press well to get a crisp outside.
  7. Place prepared cauliflower onto a nonstick baking sheet  (if you don’t have a nonstick baking sheet spray a small amount of cooking oil or use parchment paper)
  8. Bake the cauliflower for a total of 20 minutes but be sure to flip after 10 minutes.

Cook with Me

To watch a step-by-step video click down below and feel free to subscribe to Life at the Mesa on Youtube!



6 thoughts on “Panko Crusted Cauliflower

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