Servings: 2–3 • Carbs per serving: 4–6g net carbs
Cook time: 10–12 min • Prep time: 5 min
⭐ Ingredients
Cauliflower
- 4 cups cauliflower florets
- 1 tbsp olive oil or avocado oil
- 1 tsp garlic powder
- 1 tsp onion powder
- ½–1 tsp paprika (smoked or regular)
- ½ tsp salt
- ¼ tsp black pepper
Keto Crispy Coating
(No breadcrumbs, 100% keto-crunch)
- ½ cup almond flour
- ¼ cup grated Parmesan cheese
- Optional: pinch of cayenne or chili flakes
For Extra Crispiness (optional but recommended)
- 1 egg, beaten
This helps the coating stick and get ultra-crispy.
🥣 Instructions
1. Prep Cauliflower
- Pat cauliflower florets dry (very important for crispiness).
- Toss with olive oil and spices: garlic, onion, paprika, salt, pepper.
2. Coat the Cauliflower
You can do crispy light or crispy thick:
Option A — Light & Low-Cal (no egg)
- Toss florets in the almond flour + Parmesan mixture until lightly coated.
Option B — Ultra Crispy (with egg)
- Dip each floret into the beaten egg.
- Coat in the almond flour + Parmesan mixture.
- Press gently so coating sticks.
3. Air Fry
- Preheat air fryer to 400°F (200°C).
- Add coated cauliflower in a single layer (don’t overcrowd).
- Air fry 10–12 minutes, shaking halfway.
- For extra crisp: add 1–2 more minutes.
4. Serve
Great with:
- Keto ranch
- Garlic aioli
- Spicy mayo
- Sugar-free buffalo sauce
🍽 Macros (per serving, 1/3 recipe — estimate)
- Calories: 170–230
- Net Carbs: 4–6g
- Fat: 12–18g
- Protein: 7–10g
(Varies based on coating amount and whether you use egg.)
🔥 Flavor Variations
- Buffalo: Toss cooked cauliflower in buffalo sauce
- Garlic-Parmesan: Add fresh grated parmesan + parsley after frying
- Cajun: Swap paprika for Cajun seasoning
- Asian-style: Serve with sesame seeds + sugar-free soy chili dip
