Low Sodium Cauliflower Potato Bites Easy Recipe

When thinking of appetizers, cauliflower and potatoes are 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.

Low Sodium Cauliflower Potato Bites Recipe


  • 2 cups of cut-up potato 1 in by 1 in.
  • 2 cups of cut-up cauliflower
  • 1 tbsp 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, and the cauliflower in the other, and cook until they are soft but not mushy.
  3. Drain, mash, and combine thoroughly without overmixing, 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, and 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.

Notes: 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.

Low Sodium Cauliflower-Potato Bites Recipe
Low Sodium Cauliflower Potato Bites Easy Recipe 2

In a world where flavor and health often stand at odds, the Low Sodium Cauliflower Potato Bites recipe emerges as a beacon of balance. It’s not just a culinary delight but a testament to the fusion of taste and wellness.

The essence of this recipe lies in its ingenious combination of familiar ingredients — cauliflower and potatoes. These humble components, often relegated to mundane roles, converge to create a sensation of taste. The infusion of chevre, herbs, and breadcrumbs doesn’t just enhance the flavors but elevates the nutritional quotient, making it a healthier alternative.

The pursuit of reducing sodium in a recipe like this is both commendable and strategic. By tackling the sodium content, you’ve not only catered to your own health but also extended this consideration to your family and friends. The art of replacing conventional breadcrumbs with homemade low-sodium variants reflects a dedication to detail that’s truly praiseworthy.

The preparatory method, though simple, holds the key to this dish’s success. Allowing the flavors to intermingle and the patties to set overnight in the refrigerator is a stroke of culinary wisdom. And even in the event of a mishap where the bites lose their shape, the reassurance that the taste remains intact is comforting.

The versatility of these bites shines through in the serving suggestions. Whether paired with sour cream, applesauce, yogurt, or salsa, or simply savored on their own, they cater to diverse palates. This adaptability renders them suitable for any occasion, be it a casual gathering or a formal event.

Moreover, the recipe’s inclusivity in providing a gluten-free option showcases an awareness of dietary preferences and restrictions, ensuring that more individuals can indulge in this flavorful creation.

The step-by-step instructions offered are not just a guide but an invitation to embark on a culinary journey. The simplicity of the process, coupled with the room for personalization, encourages experimentation and culinary exploration.

As this recipe draws to a conclusion, it leaves a lasting impression. It’s not just about creating appetizers; it’s about crafting moments and memories around the shared joy of food. The fusion of ingredients, the meticulousness in preparation, and the thoughtful considerations for health and dietary needs embody the essence of modern cooking — where taste, health, and inclusivity converge harmoniously.

In essence, the Low Sodium Cauliflower Potato Bites recipe is more than a mere amalgamation of ingredients; it’s a testament to mindful cooking, where taste meets wellness in perfect harmony. It stands not just as a dish but as an embodiment of a thoughtful approach to culinary artistry.


Wholesome Delight: Low Sodium Cauliflower Potato Bites Recipe Review

Rated 5.0 out of 5
November 17, 2023

This delightful recipe for Low Sodium Cauliflower Potato Bites is an absolute game-changer! The ingenious blend of cauliflower and potatoes, infused with chevre and herbs, creates a flavor symphony that’s both familiar and refreshingly unique. What truly sets this apart is the thoughtful approach to health, offering a low-sodium alternative without compromising on taste. The step-by-step instructions make it an effortless kitchen adventure, while the make-ahead option ensures convenience. Moreover, its adaptability for gluten-free options makes it inclusive for all dietary needs. A must-try for anyone seeking a flavorful, health-conscious appetizer that’s bound to be a crowd-pleaser at any gathering!


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