🥦 Diabetic-Friendly Crispy Cauliflower Bites

Serves: 2
Approx. per serving: 250–320 calories, 18–25 g protein, 10–14 g net carbs*

Ingredients

Cauliflower

• 4 cups cauliflower florets
• 1 egg
• ½ cup finely grated Parmesan cheese
• ¼ cup almond flour
• 1 tsp paprika
• ½ tsp garlic powder
• ½ tsp onion powder
• ¼ tsp black pepper
• ¼ tsp salt
• 1 tbsp olive oil
• 1 tbsp chopped fresh parsley

High-protein dipping sauce

• ½ cup plain Greek yogurt, preferably unsweetened
• 1 tbsp light mayonnaise
• 1 tsp lemon juice
• ½ tsp paprika
• ¼ tsp garlic powder
• Black pepper to taste
• Optional: a little hot sauce

Preparation

1. Heat oven to 425°F / 220°C. Line a baking sheet with parchment.
2. Pat the cauliflower dry. Moisture will prevent it from getting crispy.
3. Whisk the egg in one bowl.
4. In another bowl, combine Parmesan, almond flour, paprika, garlic powder, onion powder, pepper and salt.
5. Dip each cauliflower piece in egg, then coat with the Parmesan-almond mixture.
6. Arrange in a single layer and lightly brush or spray with olive oil.
7. Bake for 20–25 minutes, turning once, until golden and crisp.
8. Mix all sauce ingredients together.
9. Sprinkle the finished cauliflower with parsley and serve with the yogurt dip.

For weight loss + diabetes

The main changes from the pictured version are important:

If you need more protein, add 100–120 g grilled chicken breast, turkey, or fish rather than increasing the breading.

No regular breadcrumbs → almond flour + Parmesan

Baked instead of deep-fried

Greek yogurt dip → more protein and less carbohydrate

Keep the dip to about 2–3 tablespoons per serving

Pair it with a large green salad or steamed non-starchy vegetables for a more filling meal.