Cauliflower popcorn is possibly the yummiest (and most fun!) way to eat cauliflower. No soggy business here! With its delightfully crispy coating, this easy snack or side dish is a hit with the entire family.
I’ve had many great reviews from readers who love my keto zucchini fries. That's why I had to share this cauliflower popcorn. It is a very similar recipe - only the vegetable is different!
These naturally low carb cauliflower bites are super crispy on the outside and so delicious.
The recipe works well as finger food, as a snack or as a side dish.
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Ingredients
Below are the ingredients you'll need:
Cauliflower. We only need the florets. I like to keep both stalk and leaves. You can roast these in the oven or use them in soups.
Almond flour and flax meal. The secret of the crunchy gluten-free "breading" is the mix of flax meal and almond flour. Flax is amazing for sticking things together and turns wonderfully crisp in the oven. I found this out when I perfected my recipe for this low carb granola.
Parmesan cheese. This adds extra flavor.
Egg. To bind the breading to the cauliflower florets.
Spices. I'm using garlic powder, salt and pepper.
Instructions
This section contains step-by-step instructions and photos that show how to make this recipe. See the recipe card for full information on ingredients and quantities
STEP 1: Remove the leaves and stalk from the cauliflower and break into small florets.
STEP 2: Whisk the eggs with a fork and place them in one shallow bowl. In the second bowl, mix the almond flour, ground flax, garlic powder, parmesan, seasoning and optional Italian herbs or spices.
STEP 3: Dip each cauliflower floret in egg, shake off the excess, then dip into the ‘breadcrumb’ mix.
STEP 4: Place on the baking sheet and repeat until all the cauliflower is used up.
STEP 5: Drizzle with olive oil and bake in the oven until crisp. Turn the florets half way through baking.
STEP 6: Remove the cauliflower popcorn from the oven and allow let cool slightly to crisp up.
Expert Tips
#1 Dip 3 - 4 florets at a time to speed up the process.
#2 Option to split the crumb mixture into two lots. I found that not putting the entire "breading" in the bowl at once reduced clumping.
#3 For a dairy-free version, use ⅓-1/2 cup nutritional yeast instead or parmesan.
Flavour Variations
Instead of Italian seasoning (a mix of rosemary, marjoram, thyme, sage, oregano and basil), consider trying cajun seasoning, taco seasoning or the Middle Eastern spice mix za’atar.
Serving Suggestion
We like this recipe with the following dips:
- keto mayonnaise
- tzatziki
- sugar free sweet chilli sauce
- this 4 ingredient easy guacamole recipe
Air Fryer Instructions
Set the air fryer temperature to 200 C / 400 F and arrange the dipped and breaded cauliflower in a single layer.
Cook for around 10 minutes or until crispy. You'll need to do this in two batches.
Cauliflower Popcorn Without Breading
It is possible to make dehydrated cauliflower that is as crispy as popcorn.
For this you'll need a dehydrator, although you an also use an oven. Plus, you'll need a lot of patience.
Toss the cauliflower florets in oil and seasoning of your choice. Then, dehydrate in a single layer at 130F for around 10 hours.
Storage
Refrigerator: Store leftovers in the fridge for 1-2 days. Storing will cause the crust to lose its crispness. Reheat in the oven for a few minutes to crisp them up.
Freezer: So they don’t clump together, freeze the cauliflower popcorn lined up on parchment paper. Once frozen, you can transfer it into a freezer bag. Bake straight from frozen for around 10-12 minutes until they have crisped up again.
More Healthy Cauliflower Recipes
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Recipe
Crispy Cauliflower Popcorn
from Sugar Free LondonerNote: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
Ingredients
- 1 large cauliflower leaves and stalk removed (650g of florets)
- ½ cup almond flour 50g
- ½ cup ground flaxseed 60g
- 1 cup grated parmesan cheese 90g
- 2 large eggs
- ½ teaspoon garlic powder
- ½ teaspoon salt or to taste
- ¼ teaspoon cracked black pepper
- Optional 2 teaspoon Italian seasoning
- 3 tablespoon extra virgin olive oil
Instructions
- Preheat the oven to 425F / 220C electric or 400F / 200C fan.
- Remove the leaves and stalk from the cauliflower and break into small florets (about 2 cm in diameter).
- Line two baking trays with parchment paper.
- Whisk the eggs with a fork and place in one shallow bowl. In the second bowl, mix the almond flour, ground flax, garlic powder, parmesan, seasoning and optional Italian herbs or spices.
- Dip each cauliflower floret in egg, shake off the excess, then dip into the ‘breadcrumb’ mix. Do in small batches of 3 - 4 florets at a time to prevent too much clumping.
- Place on the baking tray and repeat until all the cauliflower is used up. Drizzle with olive oil or generously spray. Bake for about 30 minutes until crisp, turning after 15 minutes, depending how big you cut your florets. The smaller the florets, the less time it may take.
- Remove the cauliflower popcorn from the oven and allow to cool slightly to crisp up.
penny brown
This looks soook good
Katrin Nürnberger
Thank you! If you try it, please come back here and rate the recipe.