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November 18, 2020

Healthy Recipe: Cauliflower Everything Bagels

Healthy Eating Recipes

Content sponsored by IBC - Native (195x33)

Limited - Cauliflower Everything Bagels IBX Recipe TOM D'INTINO/for PhillyVoice

Are you a bagel lover who is trying to eat healthier? Swap your morning bagel with a healthier version made with cauliflower. This heart-healthy recipe is low in calories and carbs, tastes great, and can be made in less than 30 minutes.

Cauliflower Everything Bagels – makes 16 mini bagels

• 1 cauliflower head
• ¾ cup of sharp cheddar cheese, shredded
• ¼ cup of parmesan cheese
• 1 egg
• ¼ cup of seasoning (your choice)
• Garnish with fresh thyme, rosemary, or other herbs
• Choice of fat-free cream cheese


  1. Pre-heat oven to 425°F.
  2. Spray bagel pan with non-stick oil.
  3. Rinse cauliflower and place in food processor until finely chopped.
  4. Transfer to microwave safe bowl, cover and cook for 3 minutes. Let cool slightly.
  5. Pour cauliflower into clean dish towel and wring out excess moisture.
  6. Pour cauliflower back into bowl, add egg, cheese and some of the spice mix. Mix until combined.
  7. Scoop mixture into pan molds evenly and top with spice mixture.
  8. Bake until bagel is brown and crispy on the sides, about 20-22 minutes.
  9. Let cool on rack then cut in half, add your favorite cream cheese or eat plain and enjoy!

Nutritional Information (1 mini bagel)
Calories: 55
Protein: 3.6g
Carbs: .25g
Sodium: 80mg
Potassium: 185mg
Fiber 1.5g

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