Healthy Loaded Cauliflower Fries & Yogurt Dill Dressing

by Crystal Baldwin

Nothing screams "Game Night" like a sheet pan of loaded potato skins or loaded fries right?  What if I told you that you could have that satisfaction, keep your New Year's resolutions and stay on the healthier side? 

This recipe makes everybody happy. In my house we even make it as a quick one pan dinner that is super filling and very yummy.  It is low carb, high fiber, high protein (if you use cheese and the yogurt dressing) and very filling and satisfying!

The great thing about this dish is that you can build it to your own tastes, diet preferences and favorite food add-ons.  I will give you this recipe with dairy but you can substitute with Dairy-free cheese, make it meatless and add (or subtract) whatever you like...the possibilities are endless! 

Because our base is cauliflower, you still will come out on top getting some great fiber, lot's of nutrients and the more veggies you add the better!   This is super easy to make but first let's review my tips so you get the best results. 

Tips for the most crispy cauliflower fries

These tips work great for fries or anytime you want more crispy cauliflowers- like cauliflower wings for dipping.  You can also make these in the air fryer for a quick,  smaller batch without turning on your oven. You may need to reduce bake times.

1. Preheat your Pan - Add your baking sheet to the oven and preheat the sheet at 450°F.  When you add the cauliflower to the pan the hot sheet pan will help evaporate any juices that come out of the cauliflower so it will not get mushy and steam...it will get crispy instead.
2. Shred your cheese from a block of cheese- avoid buying pre-shredded cheese as they often add starches to the shreds which makes them grainy when melted and it also adds extra calories and carbs.
3. Don't let the Cauliflower florets touch each other on the baking sheet.  This causes the cauliflower to steam and become soft instead of roasting and getting crispy.
4. Cut the cauliflower into smaller more even shapes with a flat side.  This allows the cauliflower to bake evenly, and avoids the smaller pieces from burning plus, the flat side will get a crispy crust on it.
5. Flip the cauliflower halfway through baking to get a even, crispy surface.

Recipe

Healthy Loaded Cauliflower Fries & Yogurt Dill Dressing

Ingredients

• ·       2 tablespoon Olive Oil
• ·       1 Small Head Cauliflower cut into small, even bite size- with a flat side
• ·       ¼ Cup Red Onion, chopped
• ·       1-2 Jalapeno chopped (optional)
• ·       1 Large ripe Tomato, chopped
• ·       1/2 teaspoon salt & pepper
• ·       1 cup shredded cheddar cheese (vegan -  I like follow your heart brand) 
• ·       4 slices bacon (cooked and chopped) leave off or use a vegan option
• ·       2 green onions chopped (optional)

For Yogurt Dill Dressing

• 1 Cup Yogurt (for vegan options I like Kite hill Yogurt)
• 2 Cloves fresh garlic or ¼ tsp. garlic powder
• ¼ Teaspoon Onion powder
• ½ Teaspoon Salt- or to taste
• ¼ Teaspoon black pepper
• 1 Teaspoon dried dill
• ¼ Cup Olive Oil
• 1 Green onion chopped
• 3 Tablespoons Milk of choice
• 1 ½ Tablespoons Lemon Juice

 Instructions

1.     Place Cookie Sheet in the oven and preheat your oven to 425°F. 

2.     Add the chopped cauliflower pieces to a medium bowl with the olive oil and toss to coat.

3.     Remove the hot cookie tray from oven, lay a piece of parchment paper on it

4.     Spread the cauliflower out, without florets touching on the hot baking sheet and season with salt & pepper (careful with the hot baking sheet).

5.     Roast for 15-20 minutes, flipping halfway through.  Cauliflower should be tender and browned

6.     Meanwhile, mix up the yogurt dill dressing – see directions below

7.     Remove the baking sheet from the oven and move the cauliflower towards the center in a pile

8.     Cover the cauliflower with the cheddar cheese and bacon.

9.     Return the cauliflower to the oven and bake until the cheese is melted

10.  Remove from the oven and top with red onion, chives, tomatoes and jalapeno

11.  Drizzle Yogurt Dill Sauce on top and serve immediately with a fork

 

For Yogurt dill Sauce

Add all ingredients to a blender or food processor and mix until smooth & Creamy.

In a hurry?  Optional, blend together in a bowl with a whisk & serve

For Printable PDF CLICK HERE

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