Low Carb Keto Cauliflower Popcorn

This low carb cauliflower popcorn is possibly the yummiest (and most fun!) way to eat cauliflower. No soggy business here! With its delightfully crispy coating, this dish is a hit with the entire family, whether they are watching their carbs or not. Works well as finger food, as an appetiser or as a side dish.

I’ve had so many nice reviews from readers who are loving my keto zucchini fries that I just had to make cauliflower popcorn and share it with you all. These cauliflower bites are super crispy on the outside and OMG addictive!

The secret of the crunchy “breading” is the mix of flaxmeal 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.

I mixed parmesan into the grain free crumb mix because, let’s be honest, parmesan just lifts everything in terms of flavour. Cauliflower on its own is a bit of a blank canvas and it NEEDS a good helping of oommph to take it to the next level 🙂

Serve with my keto blender mayonnaise, tzatziki or sugar free sweet chilli sauce.

How to make crispy cauliflower popcorn – step by step: 

1.) Remove the leaves and stalk from the cauliflower and break into florets (about 2 cm in diameter).

Note: I like to keep both stalk and leaves, provided they are fresh and perky. You can either roast them in the oven or use them in soups.

Line two baking trays with parchment.

2.) 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.

TOP TIP: When I made this recipe a second time, I split the crumb mixture into two lots. I found that by not putting the entire “breading” in the bowl at once, it really prevented clumping.

3.) 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.

Flavour Variations for your cauliflower popcorn

Instead of Italian seasoning (a mix of rosemary, marjoram, thyme, sage, oregano and basil), consider trying cajun seasoning, taco seasoning or the delicious Middle Eastern spice mix za’atar.

Can you make this recipe in the air fryer?

Absolutely! Set the air fryer temperature to 200 C / 400 F and arrange the cauliflower in a single layer. Cook for around 10 minutes or until crispy.

You’ll probably need to do this in two batches.

How to store keto cauliflower bites

If you have any leftovers, you can store them in the fridge for 1-2 days.

Storing will cause the crust to lose its crispness. When you’re ready to eat them, crisp them up in the oven for a few minutes.

Can you freeze them?

Of course! So they don’t clump together, freeze the florets lined up on parchment paper.

Once frozen, you can transfer the cauliflower popcorn into a freezer bag.

Don’t defrost – instead, bake straight from frozen for around 10-12 minutes until they have crisped up again.

Can you make this cauliflower popcorn recipe dairy free? 

Absolutely! You can use nutritional yeast instead, approximately, 1/3 – 1/2 cup to taste (aff link).

More delicious low carb cauliflower recipes: 

• Keto Cauliflower And Broccoli Mac and Cheese
• Keto Cauliflower Egg Fried Rice
• Crispy Low Carb Cauliflower Hash Browns

Tried this recipe? Give it a star rating below!

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Keto Low Carb Cauliflower Popcorn

Katrin Nürnberger

Have you heard of cauliflower popcorn? It's a way of making humble cauliflower florets taste super delicious. My gluten free, low carb coating is incredibly crispy and seriously tasty, so you're in for a treat!

5 from 6 votes

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Prep Time 15 mins

Cook Time 30 mins

Total Time 45 mins

Course Appetizer, Side Dish, Snack

Cuisine British

Servings 5

Calories 329 kcal

Ingredients

  

1x2x3x

• ▢ 1 large cauliflower leaves and stalk removed (650g of florets)
• ▢ 1/2 cup almond flour 50g
• ▢ 1/2 cup ground flaxseed 60g
• ▢ 1 cup grated parmesan cheese 90g
• ▢ 2 large eggs
• ▢ 1/2 tsp garlic powder
• ▢ 1/2 tsp salt or to taste
• ▢ 1/4 tsp cracked black pepper
• ▢ Optional 2 tsp Italian seasoning
• ▢ 3 tbsp extra virgin olive oil

Instructions

 

• Preheat the oven to 425F / 220C / 200 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.
• 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.

Video

Notes

Makes approximately 34 florets.

Net carbs per portion (5 portions in total): 6g.

For more of a spicy flavour you can replace the Italian seasoning with 1 tsp of cumin and 1 tsp of paprika. The Italian seasoning is optional but I would highly recommend it, or use a mix of dried oregano and thyme.

Serve with my keto blender mayonnaise, tzatziki or sugar free sweet chilli sauce.

Nutrition

Calories: 329kcalTotal Carbohydrates: 13.1gProtein: 15.9gFat: 25.3gSaturated Fat: 5.7gFiber: 7.1gSugar: 3.4g

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