This article explores various keto-friendly cauliflower fries recipes, offering a satisfying and healthy alternative to traditional french fries. Whether you're following a ketogenic diet or simply looking for a way to incorporate more vegetables into your meals, these recipes provide a delicious and versatile option. We'll cover different preparation methods, including frying, baking, and air frying, as well as variations on flavor profiles, from spicy bang bang cauliflower to savory parmesan-crusted bites.
Why Cauliflower Fries?
Cauliflower is a nutritional powerhouse, low in carbohydrates and high in fiber and vitamins. It’s a versatile vegetable that can be transformed into a variety of dishes, making it an excellent substitute for potatoes in a keto or low-carb diet. Cauliflower fries offer a way to enjoy the familiar comfort of fries without the guilt associated with high-carb options.
Bang Bang Cauliflower
These keto bang bang cauliflower bites will make you forget you are on a diet! This recipe features crisp keto fried cauliflower with a spicy and sweet chili dipping sauce.
Ingredients
- Fresh cauliflower
- Egg
- Heavy cream
- Almond flour
- Parmesan cheese
- Spices (to taste)
- Avocado oil (for frying)
- Bang Bang sauce ingredients (see below)
- Parsley (optional garnish)
Instructions
- Prepare the Cauliflower: Cut the cauliflower into florets and place in a medium to large mixing bowl.
- Make the Egg Wash: In a small bowl, whisk the egg with heavy cream. Set aside.
- Prepare the Breading: In a medium-size mixing bowl, whisk together almond flour and Parmesan cheese. Set aside.
- Coat the Cauliflower: Line a baking sheet with parchment paper. Dip cauliflower in the egg wash, ensuring it is fully coated. Shake off any excess egg dripping back into the bowl. Place the cauliflower piece into the bowl of almond flour breading, using your fingers to apply a little pressure so the breading sticks to the cauliflower. Once coated, set the cauliflower onto a clean baking sheet. Repeat with the remaining cauliflower.
- Fry the Cauliflower: To deep-fry the cauliflower, pour cooking oil into a pot. When the oil reaches 350F, gently add a few pieces of breaded cauliflower, stirring the cauliflower a few times to prevent sticking to the bottom of the pan. Cook until a deep golden brown. Remove cauliflower and place onto a paper towel-lined plate. Repeat with the remaining cauliflower.
- Make the Bang Bang Sauce: Add all sauce ingredients into a small bowl, whisking until smooth. Taste and adjust as needed. If you prefer less spicy you can use less sriracha.
- Serve: Drizzle Keto Bang Bang sauce over cauliflower. Garnish with parsley.
Flash Fried Cauliflower
Flash fried cauliflower is a quick and easy way to enjoy a healthy, low-carb side dish. This method involves frying the cauliflower in a small amount of oil until golden brown and crispy.
Ingredients
- Cauliflower florets
- Avocado oil
- Salt
- Spices (Italian Mediterranean blend, crushed red pepper)
- Chopped nuts (pistachios or almonds)
- Parsley
Instructions
- Heat the Oil: Heat about a cup of avocado oil in an enamel dutch oven or frying pan. The oil is hot enough when a drop of water sizzles.
- Add Cauliflower: Add cauliflower pieces, ensuring the oil covers at least half of each piece.
- Season: Add salt. Do not add any other ingredients until you remove cauliflower.
- Fry: Turn over the cauliflower when golden browned, usually after three to five minutes.
- Drain: Drain on a paper towel.
- Season and Serve: Add to a dish. Sprinkle with crushed red pepper, spices of your choice, and top with chopped nuts and parsley.
Air Fryer Cauliflower Fries
Air frying is a healthier alternative to deep frying, providing a crispy texture with less oil. This method is quick, easy, and perfect for a weeknight snack or side dish.
Read also: Keto Cauliflower Fried Rice Recipe
Ingredients
- Cauliflower florets
- Pork rinds (crushed)
- Coconut flour
- Egg
- Olive oil
- Seasonings (salt, pepper, garlic powder, etc.)
Instructions
- Cut the Cauliflower: Cut the cauliflower into florets, removing and discarding the stem and any outer leaves.
- Make the Pork Rind Mixture: In a large bowl, mix the crushed pork rinds with the seasonings and coconut flour. Whisk to combine.
- Dip and Roll: Preheat the air fryer to 370°F. Break the egg in a small dish and whisk. Dip each cauliflower floret into the egg, then roll it into the pork rind mixture. Place on a plate and repeat.
- Air Fry the Cauliflower: Once the air fryer is preheated, place the cauliflower into the air fryer basket in a single layer, making sure not to crowd the pieces. Drizzle the olive oil on top of each piece.
- Cook: Cook at 370°F for 10-12 minutes or until the cauliflower is tender and golden/crisp on the outside.
Baked Cauliflower Fries
Baking cauliflower fries is another healthy way to achieve a crispy texture without using a lot of oil. This method requires a bit more time but is relatively hands-off.
Ingredients
- Cauliflower florets
- Almond flour
- Parmesan cheese (grated)
- Egg
- Heavy cream
- Spices (garlic powder, smoked paprika, cayenne pepper)
- Cooking oil spray
Instructions
- Prepare the Cauliflower: Cut the cauliflower into florets.
- Make the Egg Wash: In a small bowl, whisk eggs with heavy cream. Set aside.
- Prepare the Breading: In a medium bowl, whisk together almond flour, cheese, garlic powder, smoked paprika, and cayenne pepper. Set aside.
- Coat the Cauliflower: Line a medium baking sheet with parchment paper. Dip a piece of cauliflower in the egg wash. After it is fully coated, shake it a few times, making sure to shake off any excess egg drippings back into the egg bowl before adding it to the breading. Place the cauliflower piece onto the small mound of bread crumbs, applying a little pressure so those breading sticks to the bottom of the cauliflower. Spoon a small amount of breading over the cauliflower and then use your fingers to press the breading onto the cauliflower until it is fully coated.
- Bake: Preheat your oven to 400F. Place cauliflower pieces on baking sheet in a single layer, spacing about 1/2 inch apart. Spray surface of cauliflower with cooking oil spray. Bake for about 12 minutes or until crispy.
Cauliflower Tots
For a different take on cauliflower fries, consider making cauliflower tots. These bite-sized snacks are perfect for appetizers or a side dish.
Ingredients
- Cauliflower rice
- Mozzarella cheese
- Parmesan cheese
- Egg
- Coconut flour
- Xanthan gum
- Garlic powder
- Salt
Instructions
- Prepare the Cauliflower Rice: Add the cauliflower rice to a bowl and sprinkle with salt. Microwave it for 5 minutes until it softens. Let it cool for another 5 minutes.
- Remove Excess Water: Transfer the cauliflower rice to a cheesecloth or kitchen towel. Squeeze out as much water as you can.
- Make the Dough: Add the mozzarella, parmesan, egg, coconut flour, xanthan gum, garlic powder, and ¼ tsp salt to the bowl. Mix until a dough forms.
- Shape and Bake: Place the dough between two pieces of parchment paper. Bake in the oven for 15-20 minutes or until the edges become golden and crispy.
Tips for Crispy Cauliflower Fries
- Dry the Cauliflower: Moisture is the enemy of crispiness. Make sure to thoroughly dry the cauliflower florets before coating them.
- Use a Good Breading: A combination of almond flour and Parmesan cheese works well for a low-carb breading.
- Don't Overcrowd: Whether you're frying, baking, or air frying, avoid overcrowding the pan or basket. This allows the heat to circulate evenly and ensures that the cauliflower gets crispy.
- Use Oil Sparingly: While oil is necessary for achieving a crispy texture, using too much can result in soggy fries. Spraying the cauliflower with cooking oil spray before baking or air frying can help.
- Serve Immediately: Cauliflower fries are best served immediately after cooking. They tend to lose their crispness as they sit.
Variations and Flavor Ideas
- Spicy: Add cayenne pepper, chili powder, or sriracha to the breading for a spicy kick.
- Cheesy: Incorporate different types of cheese into the breading, such as cheddar, mozzarella, or pepper jack.
- Herby: Add dried herbs like oregano, thyme, or rosemary to the breading for an aromatic flavor.
- Garlic Parmesan: Combine garlic powder and Parmesan cheese for a classic flavor combination.
- Lemon Pepper: Add lemon zest and black pepper to the breading for a zesty and flavorful twist.
Serving Suggestions
Cauliflower fries can be served as a side dish with burgers, sandwiches, or grilled meats. They also make a great appetizer or snack on their own. Consider serving them with a variety of dipping sauces, such as:
- Keto Bang Bang sauce
- Mayonnaise-based sauce or aioli
- Ranch dressing
- Blue cheese dressing
- Marinara sauce
Read also: Easy Keto Mac and Cheese Recipe
Read also: Keto Comfort Food: Cauliflower Bake
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