Mexican Fried Cauliflower

A few of my sister-in-laws got together this week while the husband’s were busy working.  We have been having an absolute blast hanging out, catching up and letting our kids enjoy the pool in grandma and grandpa’s backyard.  I just love summertime!

While we were all together, we decided to put a yummy dinner together for our families.  My sister-in-law, Autumn, is a great cook and has many delicious and healthy recipes.  She whipped up this side dish and let me tell you, it is AMAZING!… even the kids ate it!  It was super delicious and flavorful!

Mexican Fried Cauliflower
  • 1 large head of cauliflower
  • 8 egg whites
  • oil for frying
  • 1 (16 oz) can tomato sauce
  • salt and pepper, to taste
  • 1 tsp. oregano
  • 1 large onion
  • 4-6 Tbsp. vinegar, to taste
  1. Rinse and dry cauliflower head. It is important to make sure it is patted completely dry.
  2. Chop cauliflower into 2-inch sections and set aside.
  3. Beat egg whites until just before stiff peaks form.
  4. Dip cauliflower sections into egg whites and place into frying oil. Fry until golden brown on each side.
  5. Place fried cauliflowers into a new large skillet or pan. Place them close together.
  6. Pour can of tomato sauce over fried cauliflower.
  7. Chop onion into large slices and sprinkle into sauce.
  8. Sprinkle sauce with salt, pepper and oregano. Next pour the vinegar over the top.
  9. Cover and cook for 25-35 minutes, flipping cauliflower halfway though. Cook until a fork can easily be insisted into each cauliflower.
  10. We like to serve it over rice.


If you make this recipe, snap a photo and hashtag it #chefintraining and/or #chefintrainingblog. I would love to see how these recipes take shape in your kitchens.

Filed under: side-dish

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  1. Ingrid J.

    Whoa, that looks awesome! I'm always looking for new ways to spice up sides, plus it uses a veggie= bonus:) Thank you, have loved your site since I found it recently!!

  2. Lynn

    What do you do with the onion?

  3. Kelly M

    saute onion & add to sauce?

  4. Aninas Recipes

    WOW! This really is so easy and versatile. I would love to add some chilli in this dish for the extra kick? Love it!

  5. sally @ sallys baking addiction

    Nikki, this looks INCREDIBLE. A side dish that would steal the spotlight! I love all of the flavors, such an innovative way to jazz up some otherwise bland cauliflower.

  6. Cindy Brooks

    I can't wait to try this! Our grandson lives with us and is a good vegetable eater, but cauliflower is one I can't impress him with. I think he'll like this one! Thanks!

  7. Marie Alkire

    That looks so good!!! tks for sharing!

  8. Nicky @ Pink Recipe Box

    I adore cauliflower and I'm always on the lookout for new recipes to try. This sounds fantastic. Pinned!

  9. Betty

    WOW! This is a fantastic recipe. I

  10. Janet Tenajael

    This has become my favorite way to prepare cauliflower - delish! Tonight I tried it with eggplant: peeled and sliced the eggplant into 1" slices, sprinkled with a little salt and left to drain on paper towel for 30 min, then quartered the slices. From there I followed your recipe. Over the times I have prepared this dish, I have played with seasoning for the sauce. Lends itself well for this.

    Thanks very much for posting this recipe.


  11. Talcira8

    Is there a reason the recipe isn't showing up anymore?

    1. Chef in Training

      so sorry about that! Thanks for bringing it to my attention. It should be fixed now :)