Low Sodium Cauliflower-Potato Bites

Written by Diana - January 23, 2014 17 Comments

Cookerati - Low Sodium Cauliflower and Potato BitesWhen thinking of appetizers, cauliflower and potatoes smashed together make a great combination, while adding a little more nutrition. Your family and friends may figure out that there is something a little different about the potatoes, but only a little different. I went a little further to make it healthy, by cutting down on the sodium. I added a little chevre, some herbs and bread crumbs.

Bread is one of the worst when it comes to sodium, and regular bread crumbs are really bad. In order to still have a breadcrumb that works, I buy my own low sodium bread (there are a couple of gluten-free rice bread brands that work), and then make my own breadcrumbs. Bake the bread on low until it hardens, and then using mini-blender or smoothie maker grind the toasted bread into crumbs.

I made the cauliflower-potato bites up early and then refrigerated overnight, so that when I dipped it in the egg it would hold shape before dipping it in bread crumbs. By the way – if the bites lose shape – the potato mush is still good tasting. Serve the Cauliflower-Potato Bites with Sour Cream, Applesauce, Yogurt or Salsa. Or just pop them in your mouth.

Low Sodium Cauliflower-Potato Bites #Appetizer Week
Prep time
Cook time
Total time
Cauliflower and potato smashed together with some chevre and herbs, breaded and pan fried. A tasty appetizer to serve at any gathering.
Recipe type: Low Sodium Cauliflower-Potato Bites
Cuisine: American
Serves: 20
  • 2 cups of cut up potato 1 in by 1 in.
  • 2 cups of cut up cauliflower
  • 1 tbs flour
  • 4 oz softened goat cheese
  • ⅛ tsp garlic powder
  • ¼ tsp mixed herbs (such as italian)
  • pepper (and salt ) to taste
  • 2 eggs
  • breadcrumbs
  1. In two separate pots, boil water.
  2. Place the potato in one pot, the cauliflower in the other, and cook until they are soft but not mushy.
  3. Drain, mash and combine thoroughly without over mixing, you may need to use your fingers to pull out any pieces that are a little undercooked and not mashing.
  4. It should be well combined, but not gluey.
  5. Add in the flour soften creamed cheese, the herbs and garlic powder and give it another good stir.
  6. Form into small patties, place on a wax paper on a plate or cookie sheet. Place into the refrigerator.
  7. Heat oil in a non-stick pan.
  8. Whip two eggs in a small bowl.
  9. Dip one potato pattie at time into the egg and then bread.
  10. Place into a pan, brown on one side and flip, cooking about 4 or 5 at a time.
  11. Do not overcrowd the pan.
For gluten free - make your own breadcrumbs using gluten free bread and omit the flour. It will be a little looser, but still hold together okay.

Read the Comments

17 Outstanding Responses to "Low Sodium Cauliflower-Potato Bites"

    Rust on January 23, 2014 at 9:16 pm

    My favorite spice is cumin.

    Diana on January 24, 2014 at 7:53 pm

    These look so tasty! I will be trying these very soon.

    Lady Lilith on February 3, 2014 at 2:17 pm

    What a clever way to use cauliflower. I think this is one of the most underused vegetables

    Foodie in WV on February 4, 2014 at 7:28 pm

    You had me at cauliflower and goat cheese :) I bet these would work with gluten free bread crumbs (I wish I could have the regular ones!). Great looking recipe!

    Diana on February 5, 2014 at 9:17 pm

    I did use gluten free breadcrumbs – because they had the lowest sodium. I make my own breadcrumbs from gluten free rice bread because it’s low in sodium but has a good texture for breadcrumbs. I think I forgot to add it to the post, so I thank you for reminding me.

    Diana on February 5, 2014 at 9:18 pm

    Lady Lilith – it is under utilized but a great winter vegetable. Thanks for stopping by.

    Diana on February 5, 2014 at 9:20 pm

    Cumin is one of my favorites too. Thanks for stopping by.

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