Keto Air-fried Crispy Cauliflower

Yield: 4 Servings | Prep Time: 15 minutes | Cook Time: 15 minutes | Total Time: 30 minutes
Skill Level: Easy | Flavor Profile: Savory, Crispy, Zesty
Category: Appetizer, Side Dish, Snack | Cuisine: Keto, Low-Carb, Vegetarian

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A Crunch You Can Crave: Guilt-Free Goodness

Say goodbye to heavy batters and deep-frying regrets. Our Keto Air-Fried Crispy Cauliflower transforms a humble head of cauliflower into golden, crispy, and irresistibly flavorful bites. With a super-simple almond flour and parmesan crust that clings perfectly, each piece emerges from the air fryer with a satisfying crunch, giving way to a tender, steamy interior. Tossed in your favorite seasonings and served with a creamy dipping sauce, this is the ultimate low-carb crowd-pleaser for game day, a family snack, or a flavorful side dish. It’s proof that healthy eating doesn’t mean sacrificing crunch or flavor.

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Ingredients

For the Cauliflower

• 1 large head of cauliflower, cut into 1 ½ – 2 inch florets

• 2 large eggs

• 1 cup (100g) finely grated Parmesan cheese

• ¾ cup (85g) almond flour

• 1 tsp garlic powder

• 1 tsp smoked paprika

• ½ tsp onion powder

• ½ tsp sea salt

• ¼ tsp freshly ground black pepper

• Olive oil or avocado oil spray

For the Dipping Sauce (Optional)

• ½ cup mayonnaise (sugar-free)

• 2 tbsp sour cream

• 1 tbsp fresh lemon juice

• 1 tsp dried dill or 1 tbsp fresh dill, chopped

• Salt and pepper to taste

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Equipment Needed

• Air Fryer

• Mixing bowls (3 medium)

• Whisk

• Kitchen tongs

• Parchment paper or air fryer liner (optional)

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Step-by-Step Instructions

Step 1: Prep the Cauliflower & Stations

Wash the cauliflower head and pat it completely dry with paper towels. This is crucial for the coating to stick. Cut it into uniform, bite-sized florets. Set up three bowls: one with the almond flour and spices, one with the beaten eggs, and one with the grated Parmesan cheese.

Step 2: Create the Breading Assembly Line

In the first bowl, whisk together the almond flour, garlic powder, smoked paprika, onion powder, salt, and pepper. In the second bowl, beat the two eggs until smooth. Place the grated Parmesan in the third bowl. This creates your efficient dredging station: Flour → Egg → Cheese.

Step 3: Coat the Florets

Working in batches, toss a handful of cauliflower florets in the almond flour mixture, shaking off the excess. Next, dip them into the beaten egg, allowing any excess to drip off. Finally, roll them firmly in the Parmesan cheese, pressing gently to ensure a good, even coating. Place the coated florets on a plate or tray.

Step 4: Air Fry to Crispy Perfection

Preheat your air fryer to 375°F (190°C) for 3 minutes. Lightly spray the basket with oil or use a parchment liner. Arrange the coated cauliflower in a single layer, ensuring they are not touching for optimal air circulation. Lightly spray the tops with oil.

Air Fry for 12-15 minutes, pausing to shake the basket or flip the florets halfway through. Cook until the coating is deeply golden brown and crispy, and the cauliflower is tender when pierced with a fork. Cooking time may vary slightly by air fryer model.

Step 5: Make the Dipping Sauce & Serve

While the cauliflower cooks, stir together all the dipping sauce ingredients in a small bowl until smooth. Taste and adjust seasoning.

Serve the cauliflower bites immediately while hot and crispy, alongside the creamy dill sauce.

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Chef’s Notes & Recipe Success Tips

• Dry is Key: Ensure the cauliflower is thoroughly dried after washing. Any surface moisture will steam and prevent the coating from crisping properly.

• Uniformity: Cutting the florets to a similar size ensures they cook evenly.

• Don’t Crowd: Air frying in a single layer is non-negotiable for the best texture. Cook in batches if needed.

• Flavor Variations: For a buffalo version, toss the hot cooked bites in ¼ cup of sugar-free buffalo sauce immediately after air frying. For a “cheesy” twist, add 1 tsp of nutritional yeast to the almond flour mixture.

• Oven Method: If you don’t have an air fryer, bake on a parchment-lined sheet pan at 425°F (220°C) for 20-25 minutes, flipping halfway.

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Nutrition Information (Per Serving, ~1/4 of recipe, sauce included)

Percent Daily Values are based on a 2000 calorie diet.

Macronutrient Ratio (Keto-Friendly): 73% Fat | 20% Protein | 7% Net Carbs

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Storage & Reheating

• Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. The coating will soften but the flavor remains delicious.

• Reheating for Best Results: To restore crispiness, reheat in an air fryer at 375°F (190°C) for 3-5 minutes, or in a conventional oven at 400°F (200°C) for 5-7 minutes. Avoid the microwave, as it will make the bites soggy.