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Italian Cauliflower Bombs With Pesto Dipping Sauce

Italian cheesy cauliflower bombs served with a creamy pesto dipping sauce! Oven baked and air fried methods both provided!

My previous cauliflower bomb recipes have been such a hit I decided, why not give one more option! These new ones are my FAVORITE! They’re like healthier and more flavorful mozzarella sticks. You can serve them with some warmed up marinara sauce or my creamy pesto dipping sauce provided.

For your reference find my traditional cauli-bombs here [3] and my spicy ones here [4].

These make for the perfect party/get together appetizer or snack. I love them in the air fryer but you can of course make them in the oven as well!

Print [2]
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Italian Cauli-Bombs With Pesto Dipping Sauce



Italian Cheesy Cauli-Bombs

16 oz. cooked cauliflower rice, I steam mine and get it pre-riced at Trader Joe’s

2 eggs, whisked

1.5 cups shredded mozzarella 

2 tbsp grated parmesan 

1/4 cup + 2 tbsp bread-crumbs, gluten-free if need be

1/2 tsp onion powder

1 tsp garlic powder

1 tsp dried parsley

salt and pepper to taste

Creamy Pesto Dipping Sauce

1/3 cup mayo or plain greek yogurt

3 tbsp olive oil

1/2 cup lightly packed basil leaves

1 tbsp grated parmesan, optional

1 tbsp pine nuts, optional

1 tbsp lemon juice

2 tsp minced garlic, or to taste

salt and pepper to taste

You could also mix pre-made pesto with Greek yogurt to save time!


Cauliflower Bombs

Preheat the oven to 400 degrees F and line a baking sheet with parchment paper. Spray with non stick cooking spray.

In a large mixing bowl combine cooked riced cauliflower, whisked eggs, mozzarella cheese and parmesan. Add in bread crumbs, garlic powder, onion powder, dried parsley, salt and pepper and mix and make sure everything is well combined.

Using your hands (it will get a little messy) take a small amount of mixture and press it together and squeeze with your hands so it sticks together and shape mixture into small cylinders (they should be the shape of a tator tot and about 1.5 – 2 inches long) and place on the prepared baking sheet.

Bake for about 25-30 minutes, flipping them half way through.. the bake time depends on how big you make them so keep a close eye so they don’t burn! 


Spray air fryer basket with non-stick cooking spray (I used olive oil)

Place un-cooked shaped cauli bombs in the basket in a single layer – spray very lightly with non-stick spray

Cook at 380 degrees for 8-10 minutes (keep an eye on them- cook time depends on the size of them) or until they’re golden brown on the outside, if they’re bigger they might take longer.

Let them cool slightly before removing from air fryer – this lets the cheese cool down so they don’t stuck in the air fryer basket. 

Creamy Pesto Dipping Sauce

Combine all ingredients in a food processor or blender – blend/process until smooth. Taste and season with more salt, pepper or garlic if need be. Chill until ready to serve.

Serve cauliflower bombs with dipping sauce and enjoy!!