30-Minute Cauliflower Cinnamon Raisin Bagel Bites
Light, protein-packed bagel bites made with cauliflower and Greek yogurt instead of traditional dough. These tender morsels deliver warm cinnamon-raisin flavor with a fraction of the calories, using no-calorie sweetener to keep indulgence guilt-free. Perfect for meal prep, snacking, or breakfast alongside coffee. This version skips refined carbs while keeping the cozy spice-and-fruit appeal of classic bagels.
Ingredients
- 3 tbsp raisins, chopped
- 1 cup cauliflower, roughly chopped or 3/4 cup cauliflower rice
- 1 cup whole-wheat flourall-purpose flour1:1gluten
neutral
- ¾ cup fat-free plain Greek yogurt
- 2 tbsp whipped butter, room temperaturecoconut oil1:1vegandairy-freedairy-free
4
- 2 tsp baking powder
- 1 ½ tsp cinnamon
- ⅛ tsp salt
- ½ packet no-calorie sweetener, like Truvia
Instructions
- 1
Preheat oven to 450 degrees and spray a baking sheet with nonstick spray.
- 2
Soak raisins in warm water until softened, then drain.
- 3
Pulse cauliflower in a food processor until it resembles coarse breadcrumbs.
- 4
Microwave cauliflower crumbs covered for 2 minutes, stir, then microwave covered for another 2 minutes until hot and soft.
- 5
Drain cauliflower in a fine-mesh strainer and cool for about 10 minutes.
- 6
Press cauliflower firmly with a clean towel to remove as much liquid as possible.
- 7
Combine drained cauliflower, raisins, flour, yogurt, 1 tbsp butter, baking powder, 1 tsp cinnamon, and salt in a bowl and mix thoroughly.
- 8
Form mixture into 18 balls and place evenly spaced on the baking sheet.
- 9
Bake until golden brown on top and cooked through, 8 to 10 minutes.
- 10
Microwave remaining butter for 10 seconds until melted.
- 11
Mix remaining cinnamon with sweetener in a small bowl.
- 12
Brush warm bagel bites with melted butter and sprinkle with cinnamon mixture.
Tips
Don't skip the food processor step even if using cauliflower rice. Pulsing breaks down larger pieces and ensures even moisture removal.
Press out liquid aggressively with a clean towel or paper towels. Excess moisture prevents proper binding and affects texture.
Brush with butter and cinnamon-sweetener mixture immediately after baking while bagel bites are still warm for better adhesion.
Good to Know
Keep in an airtight container in the refrigerator for up to 4 days. Reheat in a 350F oven for 3-4 minutes or microwave for 30 seconds.
Form balls and refrigerate on the baking sheet for up to 8 hours before baking. Bake from chilled, adding 1-2 minutes to baking time.
Serve warm or at room temperature as a snack, breakfast side, or light dessert. Pairs well with coffee, tea, or plain yogurt.
Common Mistakes
Don't skip the food processor step or the cauliflower will be chunky, affecting texture.
Don't over-microwave the cauliflower or it becomes mushy and releases excess liquid.
Don't press the cauliflower gently; firm pressure removes water that would otherwise make the bites soggy.
Don't skip draining and cooling the cauliflower; it prevents dense, wet results.
Substitutions
Dairy-Free Swaps
Gluten-Free Swaps
neutral
General Alternatives
FAQ
Can I make these ahead and freeze them?
Yes. Cool completely, then freeze in a single layer on a baking sheet before transferring to a freezer bag for up to 2 months. Thaw at room temperature and reheat at 350F for 5 minutes or microwave for 45 seconds.
What if my batter is too wet or dry?
Wet batter usually means insufficient cauliflower pressing. Very dry batter can take a tablespoon of yogurt. Err on the side of slightly wetter batter; it's easier to adjust than overly dry dough.
Can I use fresh cauliflower instead of frozen?
Yes, fresh cauliflower works identically. Use the same weight (about 6 oz raw). The microwave-cook-and-press method removes water either way. Fresh may take slightly less cooking time.