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Alfredo Bagel Bites Recipe

Contributors: Kristina LaRue, RD, CSSD, LDN, CLT

Published: July 29, 2018

Image of Alfredo Bagel Bites
Academy of Nutrition and Dietetics

Alfredo sauce gets a makeover with cauliflower and Greek yogurt in this recipe that works as a snack or lunch.

Watch how they're made.


6 100% whole-wheat mini-bagels
3 cups (3 ounces) fresh cauliflower florets
¼ cup fat-free Greek yogurt
¼ teaspoon kosher salt
1 tablespoon minced garlic
1¾ cup shredded part-skim mozzarella cheese, divided


Before you begin: Wash your hands.

  1. Preheat oven to 400°F.
  2. Line baking sheet with parchment paper. Arrange bagel halves, insides facing up on sheet.
  3. Steam cauliflower for 3 minutes in large microwave safe bowl.
  4. Transfer steamed cauliflower to a blender. Add yogurt, salt, garlic and ¼ cup mozzarella. Puree until smooth.
  5. Spread cauliflower-yogurt Alfredo sauce evenly on bagels. Top with remaining cheese.
  6. Bake 15 minutes until tops are golden. Allow to cool for at least 5 minutes before serving.

Nutrition Analysis

Serving size: 2 bagel halves (88 grams)
Serves 6

Calories: 229; Total fat: 8g; Saturated fat: 4g; Cholesterol: 22mg; Sodium: 505mg; Total carbohydrate: 28g; Dietary fiber: 4g; Sugars: 5g; Protein 15g

Kristina LaRue, RD, CSSD, LDN, CLT, is a sports dietitian and writer in Orlando, Fla.

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