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Recipe: Gluten-free baked Cauliflower

Published In: 06 Feb 2017

Today we bring to the table a recipe suitable for all those who suffer from allergies or intolerances to gluten: it's a tasty recipe and easy to prepare, useful for those who want to control the waist line. It is actually a dish that contains only 100 calories and is able to cater to and satisfy even the most demanding palates!

Cauliflower is a food that is very rich in vitamin K, which is often neglected and does not have the reputation of the other vitamins like vitamin C or A, but it still is a staple food for the good health of our body.

It is a vitamin that regulates some of the most important processes in our body. In addition to being effective as an anti-inflammatory agent and antioxidant, vitamin K plays a vital role in blood clotting, a process that is necessary when the body is wounded and combats the calcification of the arteries, and in protecting bones from disease.

Apart from being a recipe can provide your whole daily intake of vitamin K needed by the body, it is a recipe that can be safely enjoyed even by those who are gluten intolerant: it is a gluten-free meal, easily digested and useful to reactivate proper digestion.

Here's to you how to prepare a completely gluten-free baked cauliflower.


  • An average-large sized cauliflower (400-500 g)
  • 80 g of egg whites
  • 50 grams of gluten-free breadcrumbs
  • 2 tablespoons extra virgin olive oil
  • Salt and Pepper To Taste


  • Start by cleaning the cauliflower. To do this, start by rinsing under cold water and removing the outer leaves (hopefully you can keep aside for preparing soups in the future)
  • Steam the cauliflower: use about 500 ml of water and let it cook for at least half an hour. If you do not want to cook it by steaming, you can boil it too. To do so, put the cauliflower in boiling water for about 15-20 minutes with the salt.
  • Now to start thinking about breading: take the eggs and divide the egg white from the rest until you get about 80 g of egg whites. Add a pinch of salt and pepper to taste and whisk all in a bowl.
  • Take the cauliflower and begin to bread it. To do this, add them to the egg-based mixture and then to the bread crumbs that are lying on a cutting board.
  • At this point you are ready to bake: Place the cauliflower on a baking sheet, lined with baking paper, add a little oil and let it cook in the oven. It will take about 10 minutes of cooking and an oven at about 200 degrees for get the best results.  

This is both a very good and healthy recipe. In addition to being rich of vitamin K, the cauliflower has many other beneficial properties. Thanks to the high concentration of antioxidants, cauliflower flavonoids are  not only a food capable of countering the negative action of free radicals, that cause premature aging of the cells, but it is also an anticancer food: several studies have found that the cauliflower is able to prevent the formation of prostate cancer cells and colon cancer. It is also an antibacterial food, and an antidiabetic agent, as it regulates the level of glucose in the blood and is, therefore, a useful ally for the diet. The presence of the fibre also makes it anti-hunger capable of blocking episodes of emotional eating or starvation stress. Cauliflower also contains a lot of iron and aids in the proper digestion of food and the intestine regularisation.