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Cauliflower Bites Recipe

Optimum Health Essentials

Cauliflower bites are one of my favourite recipes. It generally gets a huge thumbs up from my patients.

They are simple to make, they freeze well, make a super snack on their own or add some fresh salad and have for lunch or dinner. The combination of cauliflower and cheese is delicious.

A huge bonus is children seem to love them, they are tasty even cold so they make a good addition to lunch boxes if nuts are allowed in school. They are also a good way to hide vegetables if you need to.

They are technically dairy free because the pecorino comes from a sheep, (but if you are sensitive to lactose, pecorino does contain some).

If you haven’t experimented with cauliflower as an alternate to rice or mash, I highly recommend it if you want a lighter meal, to reduce your starchy carbs, or to lose weight.

Buon appetito!!


  • Coconut oil for greasing baking paper
  • 2-3 cups raw cauliflower, grated (either by hand or in a blender)
  • 1 ½ cups (170g) pecorino cheese, grated
  • 3 tablespoons pinenuts, toasted
  • 3 eggs, beaten
  • 1 cup almond meal
  • Pinch of sea salt


  • Pre heat oven to 180 degrees, line baking tray with baking paper.
  • Combine all ingredients, roll into bite sized pieces, and place on paper and bake 25 minutes.
  • Makes about 30 small bites.
  • Store in air tight container for 4 days or freeze for up to a month

By Sheena O’Beirne – Naturopath, Nutritionist and Yoga Teacher.


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