(Note: this post was originally published on March 26, 2020. It has since been updated with a few tweaks.)

The Perfect Cauliflower Appetizer

I'm excited to share with you another recipe in my "Cauliflower is Bar Food" series, in which I'm reinventing classic bar fare using one of my favorite veggies. If you love the idea of satisfying (but still good-for-the-body) cauliflower bites, then you'll also want to check out this Margarita-Inspired Mexican Cauliflower (designed to go alongside margaritas), this Cauliflower Poutine with Vegan Squash Gravy (to replace classic poutine), and this Maple Salt and Vinegar Cauliflower (like salt and vinegar chips, but healthier).

Up for today: Furikake Cauliflower! This simple but delightful finger food features baked cauliflower, homemade furikake seasoning, and a creamy avocado ginger dipping sauce. I created this recipe based on the amazing (but not very healthy) furikake fries at The Bistro in Kilauea, Hawaii, on the island of Kaua'i; it's one of our favorite bars. I wanted to be able to enjoy this dish alongside cocktails at home, but in a way that was less heavy and didn't involve frying.

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What is Furikake?

Furikake is a Japanese seasoning blend featuring seaweed. It's savory, salty, and very satisfying. Furikake is a mixture of dried seaweed, sesame seeds, and salt; some brands also add sugar and occasionally dried fish. If you buy it at the store, make sure to check the ingredients carefully if you're plant-based and/or want to avoid added sugar. In this cauliflower bites recipe, I'll walk you through how to make your own simple furikake blend at home, although you can use store-bought if you prefer.

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How to Make Furikake Cauliflower

This unique and healthy furikake appetizer is easy to make. You'll just roast the cauliflower at high temperature until browned, then sprinkle it with homemade furikake and serve it alongside a simple avocado sauce.

To make the furikake, I like to use nori (the large dried seaweed sheets used for sushi), but you can also use a package of seaweed snacks if that's all you have access to. Cut the seaweed as finely as you can (make sure the knife is very sharp and that both the knife and the cutting board are completely dry), then combine it with sesame seeds and salt. Sprinkle the cauliflower bites liberally when they come out of the oven.

To make the dipping sauce, you'll just blend a ripe avocado with lime juice, some fresh ginger, and a dash of honey (or use agave for a fully vegan version). Although you could serve this cauliflower appetizer with another sauce if you prefer, I love this avocado sauce because it's low in sugar and has some healthy fats and protein.

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Furikake Cauliflower Variations

Looking to take some shortcuts? You can use store-bought furikake if you prefer. You could also use your preferred store-bought sauce. Taking either or both of those short-cuts will allow you to make these cauliflower bites very easily and quickly, with only a handful of ingredients. I've even made this dish with frozen cauliflower in a hotel room microwave while traveling and it's just as satisfying.

If you have access to purple cauliflower, feel free to use that instead of white. You can also add some additional toppings to this healthy furikake appetizer such as fresh mint and pistachios (see the photo below for ideas). If you want to make a different sauce, try it with my favorite easy turmeric tahini sauce.

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Ingredients and Substitutions

Here's what you'll need for this healthy furikake appetizer, as well as some thoughts, tips, and possible substitutions. If you make any substitutions, I'd love to hear about it in the comments section below.

• Cauliflower. I've based this recipe on two heads, which should give you generous appetizer portions for 4-6 people. You can easily halve or double the recipe as needed.
• Toasted sesame oil. This is a great pantry staple; it's incredibly flavorful and works beautifully in this recipe alongside the furikake. However, if you don't have it, any high-temperature cooking oil will work (although the cauliflower will be less nutty and decadent).
• Salt and pepper
• Seaweed. You can either use nori (the big seaweed sheets for sushi) or a package of seaweed snacks. If the latter, make sure you get seaweed snacks that are unflavored.
• Sesame seeds
• Fleur de sel. Or other flaky, flavorful sea salt.
• Avocado
• Lime
• Fresh ginger root
• Honey. Adding just a touch of honey creates a nice sweet/salty combination in this dish, but you can omit it if you want to avoid added sugar. To keep this cauliflower appetizer fully vegan, use agave instead of honey.

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Closing Thoughts

I'm so excited for you to try this unique and good-for-the-body cauliflower appetizer. Whether you enjoy it as a happy hour snack, an appetizer before a meal, or even a fun dinner, I think this recipe is great proof that finger food doesn't have to be bad for you. Between the nourishing cauliflower (it has great fiber and potassium), the healthy fats and protein from the avocado and sesame seeds, and the iodine-rich seaweed, this dish is really a nutritional winner.

What do you think, can cauliflower be "bar food"? Are you going to try this one (or another in my series) for your next weekend night at home? These furikake cauliflower bites are so satisfying, I promise you'll never miss the fries!

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Share It!

It makes me so happy to hear from you and see your creations! Please leave a comment below and let me know what you think about this recipe. If you post a photo on Instagram, hashtag #TheRogueBrusselSprout and tag me (@TheRogueBrusselSprout) in the post text so that I'm sure to see it.

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Suggested Pairings

Planter's Punch Cocktail

Hawaiian Tropical Fruit Guacamole

Tropical Coconut Lime Hummus

Tropical Pineapple Tostadas‍

Healthy Tropical Pad Thai Salad