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Cauliflower Kugel Bites


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Cauliflower Kugel Bites


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Cauliflower Kugel Bites

I adapted this from a recipe I found on epicurious and was so excited that it came out so good. You can surely make it in a large baking dish, but I love them as these little bites. The almond topping is optional, but a nice touch to fancy it up.


  • Prep Time : 15 min
  • Cook Time : 40 min
  • Ready Time : 55 min


Makes 36 mini muffins, 12 Servings


  • 1 head cauliflower, cut into florets
  • 2 tablespoons olive oil
  • 6 scallions, chopped
  • 3 tablespoons matzo meal or flour
  • 2 large eggs
  • 1/4 cup chopped fresh parsley
  • 1 tablespoon dried dill
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup almonds, toasted and chopped (optional)


Preheat oven to 350 F.

Bring a large pot of water to a boil.  Add cauliflower and cook until tender, about 10 minutes.  Drain and transfer to a large bowl.

Mash cauliflower with a potato masher, until mostly mashed up.

Heat 2 tablespoons oil in a medium skillet over medium high heat.  Saute scallions until tender and fragrant about 3 minutes. Add to mashed cauliflower.  Mix in matzo meal, eggs, half of parsley, dill, salt and pepper.  Stir until all mixed.

Spray 4 – 9 cup -mini muffin pans with cooking spray.  Spoon cauliflower mixture evenly among the trays. If using topping mix almonds with the remaining parsley and sprinkle over kugels.  Bake uncovered until set and beginning to brown. About 30 minutes.

Enjoy hot or cold.

Serving size is 3 bites per person, but they are so low calorie don’t worry about eating more.



Servings Per Recipe: Makes 36 mini muffins, 12 Servings

Amount Per Serving

  • Calories: 70
  • Total Fat: 4g
  • Cholesterol: 30mg
  • Sodium: 170mg
  • Total Carbs: 5g
  •     Dietary Fiber: 1g
  • Protein: 2.5g


About Tamar Genger MA, RD


Tamar lives in New York and is the mother of three amazing children, a Registered Dietitian, professor of Nutrition, and as you can probably guess, a foodie! Tamar loves to travel with her family and visits kosher restaurants wherever she goes. Although she loves the sights, she spends more time talking about the restaurants and food she ate! As a mom and a nutritionist, Tamar tries to balance her passion for healthy cooking with her insatiable desire for chocolate!




16 Responses to Cauliflower Kugel Bites

  1. I’m always looking for good cauliflower recipes. This looks like a nice one for the holidays.

  2. avatar says: Chashie

    Sauté just olive oil and add to cauliflower??

  3. avatar says: Chashie

    Are you saying to sauté olive oil and add to cauliflower? Nothing else? What happened to 2nd tablespoon of olive oil?

    • Sorry for the confusion, you are supposed to saute the scallions in the oil and add to the cauliflower. And I actually used all the oil at that time. Thanks.

      • avatar says: leah

        These are delicious Tamar. I made them in regular muffin tins because I didnt have minis and I made about 12 muffins. They are really tasty and the almonds give them a great crunch

  4. Can these “bites” be prepared in advance and frozen or refrigerated one or two days before I want to use them?


    • I haven’t tried freezing yet, but it might be fine, you can definitely keep in the fridge a few days.

      • avatar says: joan

        Thanks for responding. I just made them and they turned out very well. I will serve them tomorrow.(

  5. This is a great recipe. I like it better in the mini cupcakes than in the full casserole dish. It browns better around and just has a better taste and texture that way. Going to serve these on New Year’s Eve. Thanks!

  6. Can this be made with frozen cauliflower and without scallion but onions instead?

  7. avatar says: Connie

    With a gluten free eater in my midst, I substituted 3 tbsp ground almond flour. I also substituted 2 tbsp zatar for the parsley and dill.

    To bake, I used two large cookie sheets, covered them with parchment paper and a bit of vegetable spray.

    Using a small ice cream scoop, I shaped the batter into 36 rounds and baked them for 45 minutes in a convection oven at the recommended temperature.

    The variation works as well as the original recipe.

    Thanks for the great idea!

  8. avatar says: strandjss

    This is a very cool recipe. I love the presentation and the creative use of Cauliflower. Cauliflower has been highly overlooked in the past but I am seeing lots of uses for it lately. I am so excited about that. I made this for a potluck we had at work and it was a huge hit.

    • I totally agree about cauliflower, but now is its time to shine and I am loving it. So glad you liked the recipe.

  9. avatar says: beth60

    Can you freeze and then re-heat easily??

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