Healthy Everything Bagel Bites Recipe

Mar 14 2017

This Recipe Is Everything...

Forget big doughy bagels; there are better ways to satisfy a carb craving! These bite-sized wonders taste exactly like everything bagels, but they come with a teeny-tiny caloric price tag. We even managed to sneak in a secret ingredient! Trust us: You'll fall nose over toes for 'em. Watch how they're made...

Hungry Girl's Healthy Everything Bagel Bites Recipe

Print Everything Bagel Bites Print

1/6th of recipe (3 bites): 115 calories, 1.5g total fat (0.5g sat. fat), 352mg sodium, 17.5g carbs, 3g fiber, 1.5g sugars, 6g protein

Prep: 15 minutes
Cook: 15 minutes
Cool: 10 minutes


1 cup roughly chopped cauliflower or 3/4 cup cauliflower rice

1 cup whole-wheat flour

3/4 cup fat-free plain Greek yogurt

1 tbsp. whipped butter, room temperature

2 tsp. baking powder

1 tbsp. everything bagel seasoning blend (like the kind by Trader Joe’s)

2 tbsp. egg whites (about 1 large egg’s worth) or fat-free liquid egg substitute

Optional toppings: reduced-fat/light cream cheese, additional whipped butter


Preheat oven to 450 degrees. Spray a baking sheet with nonstick spray.

Pulse cauliflower in a food processor until reduced to the consistency of coarse breadcrumbs. (Even if you begin with cauliflower rice, don’t skip this step!)

Place cauliflower crumbs in a large microwave-safe bowl; cover and microwave for 2 minutes. Uncover and stir. Re-cover and microwave for another 2 minutes, or until hot and soft.

Transfer to a fine-mesh strainer to drain and cool, about 10 minutes.

Using a clean dish towel (or paper towels), firmly press out as much liquid as possible.

Return cauliflower crumbs to the large bowl. Add all remaining ingredients except seasoning and egg whites/substitute. Thoroughly mix.

Fold in 1 tsp. seasoning. Evenly form into 18 balls (about 1 1/2 tbsp. each), and place on the baking sheet, evenly spaced.

Brush the tops with egg whites/substitute. Evenly sprinkle with remaining 2 tsp. seasoning.

Bake until tops are golden brown and insides are cooked through, 8 - 10 minutes.


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Chew on this:

It's National Potato Chip Day, March 14th! Celebrate in baked-not-fried fashion with Kettle Brand Baked Potato Chips. Hickory Honey Barbecue, anyone?

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