Cauliflower Pecan Poppers

Submitted by: Dawn Jackson Blatner, RDN

Eating vegetables has never been more fun. Swap the typical white flour breading for a superfood breading made with pecans for a power-packed, vegan-friendly side dish or snack.


  • 3/4 cup raw pecan pieces
  • 1/4 cup brown rice flour
  • 3/4 teaspoon sea salt
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 3/4 cup water
  • 1 head cauliflower, cut into florets (about 6 cups)


  1. Preheat oven to 425 degrees F.
  2. In a food processor, pulse pecans into a flour-like consistency (careful not to turn into butter).
  3. In a large bowl, mix together pecan “flour,” brown rice flour, 1/4 teaspoon salt, paprika, garlic powder, and black pepper. Add water and mix into a batter-consistency.
  4. Add cauliflower florets to bowl and toss to coat until all of the batter is used.
  5. Place on parchment-lined baking sheet and sprinkle with remaining 1/2 teaspoon of salt.
  6. Bake for 15 minutes, remove from oven and flip florets, and bake an additional 10 minutes, until golden.
  7. Serve as is or with a side of hot sauce, marinara, or ranch. Makes 6 cups of pecan poppers.

*Recipe note: This pecan breading works for cauliflower, but also works for chicken, fish or other veggies.

Nutrition facts





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Pecans possess many impressive health benefits.

When it comes to America’s native nut, great taste is just the beginning. Heart-healthy with power-packed protein, this nutrient-dense nut boasts multiple health-promoting nutrients and bioactive compounds. The pecan has rightfully earned its reputation as a nutrition powerhouse.

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