Baked Cauliflower Fries
Baked Cauliflower Fries deliver a golden, cheesy crunch with a gentle heat from cayenne and a savory lift from garlic, oregano, and two cheeses. They’re hearty, snackable sticks that hold their shape after chilling, perfect for dipping into something spicy and serving at parties or game night.
- Prep20 mins
- Cook1 hr 50 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Baked Cauliflower Fries, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 60 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 19 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 28
- Heart Health
- 90
- Metabolic
- 54
- Digestive
- 25
- Inflammatory
- 53
- Performance
- 53
- General Wellness
- 1
Cut the cauliflower into medium-sized florets. Working in batches, pulse the florets in a food processor until they look like rice grains. Transfer to a large pot and sprinkle with kosher salt. Cook over medium-high heat, stirring, until the mixture is wet and soft, about 30 minutes. Reduce the heat if it starts to brown. Remove from the heat and let the cauliflower cool.
- 2
Working in batches, move the cauliflower to a clean cotton towel. Gather up the sides, twist the towel, and squeeze out as much liquid as you can. For this recipe, you’ll need about 3 1/2 cups of cooked, squeeze-dried cauliflower.
- 3
Preheat the oven to 350 degrees F (175 degrees C). Line a large rectangular baking dish with parchment paper, leaving the ends overhanging for easy lifting. Lightly brush the parchment with olive oil.
- 4
Crack the eggs into a large mixing bowl. Add the garlic, black pepper, oregano, and cayenne pepper; whisk until combined. Add the cauliflower to the mixing bowl. Add the shredded Cheddar cheese and grated Parmigiano-Reggiano; mix thoroughly. Transfer the mixture to the prepared baking dish. Press down and smooth it into an even layer.
- 5
Bake in the preheated oven until deep golden brown, about 1 hour. Let cool to room temperature. Cover and refrigerate until thoroughly chilled, 3 or 4 hours.
- 6
Preheat the oven to 400 degrees F (200 degrees C). Line a baking sheet with a silicone mat; lightly oil the mat.
- 7
Lift the chilled cauliflower out of the pan. Slice it in half lengthwise; slice each half crosswise into thin fries, about 1 inch wide. Arrange the fries on the prepared mat so they do not touch; brush lightly with olive oil. Sprinkle with a light dusting of grated Parmigiano-Reggiano cheese.
- 8
Bake in the preheated oven until deeply browned, 20 to 25 minutes. Let cool slightly before serving.
- Calories 302.73 kcal Moderate 15%
- Protein 19.7 g Good Source 39%
- Carbohydrate 18.86 g 7%
- Total Fat 18.94 g High 24%
- Saturated Fat 8.33 g High 42%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 149.35 mg High 50%
- Sodium 1187.24 mg High 52%
- Dietary Fiber 8.13 g Good Source 29%
- Total Sugars 6.33 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 365.2 mg Good Source 28%
- Iron 1.84 mg Moderate 10%
- Potassium 584.09 mg Moderate 12%
- Vitamin A 35.31 mcg Low Source 4%
- Vitamin C 156.11 mg Good Source 173%
- Vitamin D 0.68 mcg Low Source 3%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Eggs 🥚
- Milk 🥛
- Garlic 🧄
About This Recipe
Baked Cauliflower Fries is made with 10 ingredients and serves 4. It takes about 2 hrs 10 mins and is rated medium. Key ingredients include Black Pepper, Cauliflower, Cayenne Pepper, and Dried Oregano. Each serving provides about 302.73 kcal, and is a good source of protein.
Recipe Questions
- What is Baked Cauliflower Fries made of?
- The main ingredients are Black Pepper, Cauliflower, Cayenne Pepper, Dried Oregano, Eggs. The full list of 10 is above.
- How long does it take to make Baked Cauliflower Fries?
- About 2 hrs 10 mins in total: 20 mins to prepare and 1 hr 50 mins to cook.
- How many calories are in one serving?
- One serving provides about 302.73 kcal. The full nutrition breakdown is above.
- Is Baked Cauliflower Fries easy to make?
- This recipe is rated medium, with 10 ingredients and 8 steps.
- Is Baked Cauliflower Fries healthy?
- Baked Cauliflower Fries has an easyChef Pro health score of 53/100. Per serving, it provides 302.73 calories and 19.7 g of protein, or 39% of the Daily Value. It is a good source of dietary fiber, calcium and vitamin C. Worth noting per serving: sodium at 1187.24 mg (52% of the Daily Value) and saturated fat at 8.33 g (42% of the Daily Value). It contains Eggs, Milk and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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