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Mouthwatering Cauliflower Poppers

Cauliflower Poppers are a healthy gameday snack! Easily made gluten free, these bite sized appetizers are sure to fly off the plate! 
Prep Time10 mins
Cook Time35 mins
Total Time45 mins


  • 3 Eggs
  • 1 cup Rice Chex Cereal- crushed
  • 1/2 cup Flour (All Purpose or Gluten Free)
  • 1 tsp Old Bay
  • 1 tsp Dried Parsley
  • 1 Cauliflower Head, chopped into bite size pieces
  • Olive Oil Spray
  • 1/2 cup Wing Sauce (not hot sauce)
  • 2 tbsp Unsalted Butter
  • 1/4 cup Honey

'Lightened Up' Ranch Dip

  • 1 cup Plain Greek Yogurt
  • 4 tbsp Dried Ranch Seasoning
  • 1/2 tbsp Lemon Juice
  • 1 tsp Dried Parsley


  • Preheat oven to 375 degrees. Line baking sheet with parchment paper.
  • In a medium bowl, whisk eggs together.
  • In a shallow bowl, mix together Chex Mix, flour, Old Bay and dried parsley.
  • Submerge cauliflower into eggs. Shake off any drippings. Dredge cauliflower through dry mix. Place on baking sheet. Repeat until all cauliflower is coated and placed on pan.
  • Bake cauliflower for 20 minutes flipping half way through.
  • While cauliflower is baking, make the sauce. Add wing sauce, butter and honey to a medium pot. Turn heat to medium until sauce begins to simmer. Once simmering, cut heat back to low. Allow to simmer for 5 minutes. Remove from heat and allow sauce to thicken.
  • Toss cauliflower bites directly in sauce. Place back on baking pan. Broil on low for 5 minutes until sauce is baked into nuggets and cauliflower is crispy.