Low Sodium Cauliflower Potato Bites Recipe

When thinking of appetizers, cauliflower and potatoes mashed together to 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 a 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.

Cauliflower and potato smashed together with some chevre and herbs, breaded and pan-fried. A tasty appetizer to serve at any gathering.


  • 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
  • β…› tsp garlic powder
  • ΒΌ 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, herbs, and garlic powder and give it another good stir.
  6. Form into small patties, place on 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 a 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.

NotesFor 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.

Low Sodium Cauliflower-Potato Bites Recipe

Low Sodium Cauliflower Potato Bites Recipe

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