Sweet & Spicy Cauliflower Poppers


Last Updated on April 28, 2021

cauliflower poppers

This sweet & spicy cauliflower poppers recipe is one I’ve been making for years, and even won me an Instagram cauliflower competition a few food bloggers were hosting way back when! A recipe requested at every dinner party I have with my friends because, well, its that good.

Cauliflower florets breaded and baked, then mixed together with a delicious sweet & spicy sauce sweetened with my all-time favorite- apricot jam. I use a similar sauce for my tofu & broccoli recipe, and it’s truly amazing. Let’s admire this close up shall we:

cauliflower poppers

Cauliflower poppers are perfect as a dinner party appetizer, a summer side dish, or pretty much any day of the week when you’re looking to change up your veggie game. I personally love veggies, but know some people struggle to eat enough of them. Recipes like this make it fun and exciting!

Cauliflower is loaded with fiber and pretty much takes on any flavor you give it. The best part is you can serve it up with any sauce of your liking, homemade or store-bought! Be sure to check out my other cauliflower popper recipe with an easy homemade BBQ sauce !

Let me know if you try it in the comments below! Can’t wait to hear your thoughts.

Sweet & Spicy Cauliflower Poppers

5 from 7 votes
Course: Appetizers, Main, Side Dishes


Prep time


Cooking time


Total time



NOTES: if your cauliflower is larger, I suggest doubling the sauce


  • 1 1 medium head of cauliflower

  • 2 2 eggs, whisked

  • 2 cups 2 panko or breadcrumbs seasoned with salt & pepper (regular or GF will work)

  • 1 tbsp 1 olive oil, or cooking spray

  • Sauce
  • 1/4 cup 1/4 fruit sweetened apricot jam

  • 1/2 cup 1/2 coconut aminos or low sodium soy sauce

  • 1/2 cup 1/2 water

  • 1 tbsp 1 sesame oil

  • 2 tsp 2 red pepper flakes

  • 1 tbsp 1 sesame seeds

  • 2 2 garlic cloves, crushed

  • 1 tsp 1 tapioca flour (sub arrowroot, cornstarch or regular flour)

  • Pinch of salt

  • Chopped scallions, to top


  • Preheat oven to 375 F.
  • Cut up the cauliflower into florets, dip each in the egg and then in panko crumbs.
  • Place them on a parchment lined tray and drizzle with olive oil.
  • Bake on 375 for 35-40 minutes.
  • Whisk together the sauce ingredients in a small bowl.
  • Add it to a large pan and bring to a boil.
  • Reduce heat and stir in cauliflower. Cook for 2-3 minutes.
  • Top with sesame seeds, chopped scallions and serve fresh!

Did you make this recipe?

Tag @somethingnutritious on Instagram- I’d love to see your creations!


  1. Do you have nutritional info?

  2. hey !! if i wanted to serve these as a main course, do you have anything to recommend to serve them with? (vegetarian)

    • Hey Ava, I’m sorry I’m just seeing this now! I have a ton of tofu options on my blog like my miso ginger tofu or firecracker tofu that this would go great with!

  3. Emine

    Thank you so much for this recipe! Anything I can sun sesame oil with?

  4. Just delightful! A simple, wholesome dish that’s perfect for bringing to gatherings or spicing up your at-home sides.
    I used significantly more apricot jam, plus a little bit of honey, to get a sweeter/fruitier sauce. But that’s just my preference.

  5. Brigitte

    My family LOVED theses too!!! I LOVE your recipes!!

  6. Is there something I can use instead of eggs to make it vegan?

  7. Jacqueline Mejia

    Getting ready for a good batch of these! First time trying these, and glad I read the comments on here because I’ll be substituting the apricot jam with honey!

  8. these will quickly become a regular in my house! Definitely recommend!

  9. These are the BEST! My husband actually requests these on a daily basis 😂

  10. I have all the ingredients except for apricot jam 🙁 Any subs you can think of? Looks so yummy!

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