Baked cauliflower meatballs are a clever idea for serving a light, tasty dish suitable for countless occasions. Whether you want an original appetizer, a different side dish, or a vegetarian main course, these meatballs are the answer. Crispy outside, soft inside, they are made with few ingredients and are also perfect for getting kids to eat cauliflower (without complaints!). I’ll explain step by step how to make them perfectly, with some useful tips for storing and varying them according to taste.
- Difficulty: Very easy
- Cost: Very cheap
- Rest time: 10 Minutes
- Preparation time: 20 Minutes
- Portions: 4 People
- Cooking methods: Electric oven
- Cuisine: Italian
- Seasonality: Autumn, Winter
Ingredients
- 1.1 lbs Roman or White Cauliflower (or white)
- 1.8 oz Parmigiano Reggiano
- 2 Eggs (1 for the mixture, 1 for the coating)
- Breadcrumbs
- to taste salt
- to taste pepper
- extra virgin olive oil
Step-by-step preparation
Wash and cut the cauliflower into large pieces. Blanch it in lightly salted water for about 10 minutes until tender. Drain well and let it cool in a bowl.
Cooling prevents the eggs from cooking in the mixture.Mash the cauliflower with a fork until you get a coarse but uniform texture. Add one egg, the Parmigiano, a pinch of salt and pepper. If the mixture is too soft, you can add a tablespoon of breadcrumbs.
The mixture should not be too dry, otherwise the meatballs will be tough.With wet hands, form walnut-sized balls. First dip them in the beaten egg, then in the breadcrumbs, trying to coat them evenly.
Place the meatballs on a baking sheet lined with parchment paper. Drizzle some oil over each one and bake in a static oven at 356°F for about 20-25 minutes, or until golden brown.
Turn the meatballs halfway through cooking for even browning.
Useful Tips
Use already cooked cauliflower from the day before to speed up preparation.
You can enrich the mixture with a piece of smoked scamorza cheese or spices like paprika or curry.
If you want them crispier, coat them twice in breadcrumbs.
Notes
The meatballs can be formed in advance and kept in the fridge until cooking (up to 24h).
They can also be frozen raw: just cook them directly in the oven, adding a few minutes to the time.
Variations
Without eggs: use a boiled mashed potato to bind the mixture.
Dairy-free: omit the Parmigiano or replace it with nutritional yeast flakes.
With other vegetables: try mixing cauliflower with broccoli or carrots for color and variety.
FAQ – Baked Cauliflower Meatballs
Can I use frozen cauliflower?
Yes, but make sure to drain it very well after cooking to avoid a too watery mixture.
How do I store them after cooking?
Store them in the fridge, in an airtight container, for up to 2 days. You can reheat them in the oven or air fryer.
Can they be made in an air fryer?
Absolutely yes! Cook them at 356°F for about 15 minutes, turning them halfway through.
See how easy it is to give new life to cauliflower with this recipe? Baked meatballs are light, tasty, and bring the whole family together, even those who turn their noses up at vegetables. Try them and let me know if you managed to win over even the pickiest palates!
