Cauliflower & Feta Bites


“All flowers have their purpose, even cauliflowers”

So one of my weaknesses are potatoes! I like em fried, baked, shoestring, curly, hash-browns… you get the point! So when I found a healthy alternative to potatoes, I was all in!

Cauliflower has a perfect consistency for these little fritters, and the yogurt sauce with them is just mmm so good!  No guilt snacks or perfect side dish to any dinner (I had it with chicken yesterday!) So here’s how to make them!

A few useful tips:

  • Cut off the leaves and stems and boil the florets alone in salt water
  • Have a bowl of ice water ready to transfer the cauliflower to stop the cooking process
  • Try and keep the cauliflower as dry as possible before mashing up, it will help when putting together the bites
  • Don’t worry if you find that the cauliflower isn’t sticking completely together before you put it in the pan, I promise you they will stay together once they start cooking
  • Lastly, use a lid to help steam the cauliflower completely through while in the pan
  • If you have a Vitamix, feel free to use that to pulse the cauliflower into little nibs after boiling 🙂




  • 1 head of cauliflower florets
  • 1 clove of garlic minced
  • 1 large egg
  • 3 tbsp feta cheese
  • 1/4 tsp lemon zest
  • 1/2 tsp red pepper flakes
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/4 tsp paprika
  • 1/2 tsp baking powder
  • 1/2 cup all purpose flour
  • 1 tbsp olive oil to fry

Yogurt dip 

  • 1/2 cup yogurt
  • 1/4 tsp oregano flakes (dried)
  • pinch of salt & pepper to taste
  • 1 tsp mayo
  • 1 tsp Rene’s caesar dressing
  • 1/4 tsp garlic powder
  • 1-2 green chillies (optional)
  • 1 green onion (optional)



  1. Cook cauliflower florets in boiling water until tender (approx 8 minutes) & transfer to ice cold water to stop cooking
  2. In a bowl, whisk together egg, garlic, salt & pepper & lemon zest
  3. in a separate bowl, mix together flour, baking powder, paprika & red pepper flakes
  4. Remove cauliflower from water, dry completely in a tower or paper towel, and transfer to bowl with egg mixture
  5. Crumble & add in feta cheese and mix to combine
  6. Add in flour mixture & mix until it forms a gooey texture
  7. Heat up skillet on medium heat, add oil in a pan & take a tablespoon of cauliflower mixture in hands, form into a disk and place on frying pan
  8. Do this for about 4-5 disks at a time, cooking for 2-4 minutes approx on each side while covering with a lid
  9. Place on a paper towel to drain oil & enjoy!

Yogurt dip 

  1. Combine all ingredients together in a bowl & mix together
  2. Cut up chillies & green onion, add to mixture and save a bit to use for garish thumb_IMG_4358_1024.jpg

These little healthy bites are delicious & nutritious! They can be whipped up in about half an hour, but they go just as quick! Hope you enjoy, leave a comment below & let me know how yours turned out! 🙂 Happy Friday!!

Yield: 12          70 calories/serving



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