Keto Air-Fried Crispy Cauliflower Bites

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Keto Air-Fried Crispy Cauliflower Bites

Description

These keto cauliflower bites are golden, crunchy on the outside, tender on the inside, and packed with savory flavor. Made without breadcrumbs or flour, they’re low-carb, gluten-free, and perfect as a snack, appetizer, or side. Air frying gives them that irresistible crispiness with minimal oil — all the comfort of tater tots, none of the carb guilt.

Time & Servings

  • Prep Time: 10 minutes

  • Cook Time: 15–18 minutes

  • Total Time: ~25 minutes

  • Servings: 4 (about 1 cup per serving)

 Ingredients

  • 1 medium head cauliflower, cut into bite-size florets

  • ½ cup grated Parmesan cheese

  • â…“ cup almond flour

  • 1 large egg

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • ½ tsp smoked paprika (optional but amazing)

  • ½ tsp salt (or to taste)

  • ¼ tsp black pepper

  • Cooking spray or olive oil spray

  • Fresh parsley (optional, for garnish)

Optional Dipping Sauce

  • ½ cup mayo

  • 1 tbsp sugar-free ketchup

  • 1 tsp hot sauce

  • ½ tsp smoked paprika

 Instructions

  1. Preheat air fryer to 400°F (200°C).

  2. Steam or microwave cauliflower florets for 3–4 minutes until just tender. Pat completely dry.

  3. In a bowl, whisk egg. Add Parmesan, almond flour, garlic powder, onion powder, paprika, salt, and pepper.

  4. Toss cauliflower in the mixture until evenly coated.

  5. Lightly spray air fryer basket with oil. Arrange cauliflower in a single layer.

  6. Air fry for 15–18 minutes, shaking halfway, until deep golden and crispy.

  7. Garnish with parsley and serve hot with dipping sauce.

 Tips for Extra Crispiness

  • Dry the cauliflower well — moisture is the enemy of crisp.

  • Don’t overcrowd the basket (cook in batches if needed).

  • Use freshly grated Parmesan, not the powdery kind.

  • For extra crunch, spray lightly with oil halfway through cooking.

 Nutritional Information (Per Serving – Approx.)

  • Calories: 170

  • Fat: 12g

  • Protein: 8g

  • Total Carbs: 7g

  • Fiber: 3g

  • Net Carbs: 4g

(Values may vary based on brands used)

 Health Benefits

  • Low-Carb & Keto-Friendly: Perfect for keto and low-carb lifestyles

  • High in Fiber: Supports digestion and fullness

  • Antioxidant-Rich: Cauliflower supports immune health

  • Air-Fried: Less oil, fewer calories, same crunch

 Q & A

Q: Can I make these dairy-free?
Yes! Replace Parmesan with nutritional yeast or dairy-free cheese.

Q: Can I bake instead of air fry?
Absolutely. Bake at 425°F (220°C) for 25–30 minutes, flipping halfway.

Q: Can I use frozen cauliflower?
Yes, but thaw completely and pat very dry before coating.

Q: Are these kid-friendly?
100%. They’re a sneaky, veggie-packed alternative to tater tots.

Q: Can I reheat leftovers?
Yes — reheat in the air fryer at 375°F for 4–5 minutes to re-crisp.

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