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Vegetarian, Meal soups and plant based

Oven baked breaded cauliflower with pea purée

Oven baked breaded cauliflower is a vegetarian dish for 4 people, ready in 45 minutes, rated easy, for €1.90 per person. Florets are parboiled, then coated in egg and parmesan breadcrumbs before baking until golden, and served with a minty pea purée. The key is a short parboil that softens the cauliflower without turning it mushy, plus pressing the breading on firmly so it stays put in the oven.

The kids are going to love tonight's dinner, crispy golden breaded cauliflower florets with a bright green pea purée.

Oven baked breaded cauliflower with pea purée
Total time
45 min
Difficulty
Easy
Cost per person
€1.90
Calories per person
620 kcalcalculated by Kiloach, your weight coach
Season
Spring, Fall, Winter
The kids
They generally like it

Under the golden, crunchy crust, the cauliflower stays soft and almost creamy thanks to the quick parboil. Parmesan in the breadcrumbs adds a salty, toasty flavor that echoes baked cheese dishes, while sweet paprika gives a light color without any heat. On the side, the minty pea purée brings freshness and a vivid green that makes a nice change from the usual mashed potatoes.

This dish works great on a weeknight, since it needs almost no attention once it's in the oven, and kids love picking up the crispy florets with their fingers. It also makes an easy, lighter main for a Sunday dinner, since everything relies on simple ingredients you likely already have in the kitchen.

The ingredients

4 people

Fruits and vegetables

  • Cauliflower 1
  • Mint 6 sprigs

Pantry

  • Breadcrumbsoften in the pantry 100 g
  • Flouroften in the pantry 3 tbsp
  • Sweet paprikaoften in the pantry 1 tsp
  • Olive oiloften in the pantry 3 tbsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Dairy

  • Eggs 2
  • Grated parmesan 40 g
  • Heavy cream 3 tbsp
  • Butter 20 g

Frozen foods

  • Frozen peas 600 g

Allergens Gluten, Eggs, Lactose

The step by step recipe

  1. Preheat the oven to 220°C, break the cauliflower into florets, and drop them into boiling water for 4 minutes, then drain. 4 min

    Dry them on a kitchen towel, the breading sticks much better to dry cauliflower.

  2. Set up three plates, flour, beaten eggs with salt and pepper, and breadcrumbs mixed with parmesan and paprika.

    Keep one hand for the dry ingredients and one for the wet, you'll end up with fewer breaded fingers.

  3. Coat each floret in flour, then egg, then breadcrumbs, place them on an oiled baking sheet, and drizzle with a little oil.

    Press the breadcrumbs on firmly with your hand so they stick.

  4. Bake the florets until golden and crispy. 25 min

    Flip them halfway through baking for an evenly golden crust on all sides.

  5. Cook the peas in salted boiling water, drain, and blend with the butter, cream, mint, salt, and pepper. 6 min

    Save a ladle of cooking water to adjust the texture of the purée.

Our tips to get it right

  • Cut the cauliflower florets roughly the same size so they all bake at the same rate.
  • Use two baking sheets if your oven isn't wide enough, the florets need space between them to crisp up on every side.
  • Blend the pea purée right before serving, it loses its bright green color if it sits too long.

The variations

  • Swap the parmesan for any grated cheese you have on hand, the result stays crispy and flavorful.
  • For an egg free version, dip the florets in milk before the breadcrumbs, it sticks almost as well.
  • For impatient kids, shape smaller cauliflower bites, they cook faster and eat like nuggets.

What to serve it with

  • A green salad with vinaigrette
  • Fresh bread for dipping
  • Freshly squeezed lemon juice

Storage

Store the breaded cauliflower and the purée separately in sealed containers in the fridge for up to 2 days. Reheat the cauliflower in the oven so it stays crispy, not in the microwave which would make it soggy. The pea purée doesn't freeze well, it loses its texture once thawed.

Questions about this dish

Can you use frozen cauliflower instead of fresh?

Yes, thaw it first and pat the florets dry before breading them. Extra moisture would keep the breadcrumbs from sticking properly.

How do you make the breading even crispier?

Mix in some panko with the regular breadcrumbs, it holds up better in the oven. A little extra drizzle of olive oil right before baking helps too.

Can you bread the cauliflower ahead of time?

You can bread the florets a few hours ahead and keep them on a tray in the fridge. Bake them at the last minute so they stay crispy.

Can pea purée replace mashed potatoes?

Yes, it adds more freshness and fewer starches than classic mashed potatoes. It also pairs well with other breaded or grilled dishes.

How long does it take to make oven baked breaded cauliflower with pea purée?

Count 45 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in oven baked breaded cauliflower with pea purée?

About 620 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does oven baked breaded cauliflower with pea purée cost?

About €1.90 per serving, or €7.60 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains gluten, eggs, lactose. Always check the labels of the products you buy.

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