⏱ 30 min totalBang Bang Cauliflower
Per 1 serving · 187 g · 8 ingredients
of a 2,000 cal day
- Protein13g19% of calories
- Carbs52g78% of calories
- Fat1g3% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Bang Bang Cauliflower (187 g) has 272 calories, with 13 g of protein, 52 g of carbohydrates and 1 g of fat. Most of its energy comes from carbs (78% of calories). It is high in protein (26% DV), Vitamin C (43% DV) and Vitamin K (23% DV).
High in
20%+ of the daily value
- Protein26%
- Vitamin C43%
- Vitamin K23%
- Selenium35%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Riboflavin (B2)19%
- Vitamin B613%
- Folate (B9)14%
- Pantothenic acid15%
- Iron12%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ head medium Cauliflower
¼ cup All-purpose flour
1 large Egg white
⅜ cup Panko breadcrumbs
1 tbsp Greek yogurt
¼ tbsp Honey
¼ tbsp Parsley
½ tsp Hot sauce
Directions
- 1
Preheat the oven to 400° and line a baking sheet with parchment.
- 2
Rinse and thoroughly dry the cauliflower florets. Dredge each piece in flour, dip in egg white to coat, then roll in panko until fully covered. Arrange on the prepared baking sheet in a single layer.
- 3
Bake until the coating is deep golden and crisp, about 20 minutes, rotating the pan once for even browning.
- 4
While it bakes, whisk the yogurt, hot sauce, and honey until smooth. Drizzle over the hot cauliflower, serve remaining sauce for dipping, and finish with chopped parsley.
Vitamins & minerals
Amounts for 1 serving (187 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 4 μg | 1% |
| Vitamin C | 38 mg | 43% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 27 μg | 23% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 54 μg | 14% |
| Vitamin B12 | 0.1 μg | 6% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 39 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 41 mg | 4% |
| Iron | 1 mg | 12% |
| Potassium | 340 mg | 7% |
| Magnesium | 24 mg | 6% |
| Phosphorus | 92 mg | 13% |
| Zinc | 1 mg | 5% |
| Copper | 0.1 mg | 8% |
| Manganese | 0.3 mg | 14% |
| Selenium | 19 μg | 35% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 50 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 3 g | — |
| Galactose | 0.3 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0.4 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Proline | 1 g | — |
| Retinol | 0.1 μg | — |
| Serine | 0.5 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 272 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 52minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in Bang Bang Cauliflower?
One serving of Bang Bang Cauliflower (1 serving) has 272 calories, which works out to 146 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Bang Bang Cauliflower high in protein?
It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Bang Bang Cauliflower keto-friendly?
It is hard to fit into a strict keto diet. One serving has 48 g of net carbs and 78% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Bang Bang Cauliflower?
221 mg per serving.
How much sugar is in Bang Bang Cauliflower?
6.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
453 calTropical Grain-Free Breakfast Porridge1 serving
221 calPapaya Salsa with Tortilla Chips1 serving
681 calOvernight Coconut-Chia Pudding Breakfast Bowl1 serving
592 calTropical Coconut Oatmeal1 serving
203 calPaleo Pineapple Chicken Spinach Meatballs1 serving
303 calPina Colada Chia Pudding1 serving
333 calGreena" Colada1 serving
133 calClassic Fruit Salad1 serving