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Keto Italian Cauliflower Poppers 🧆

Published: · Updated: by · 5 Comments

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Our Keto Italian Cauliflower Poppers are a delightful low-carb treat, perfect for those following a keto diet. This inventive take on traditional Italian flavors features cauliflower florets, golden and crisp, tossed in a mouthwatering medley of herbs, spices, and Parmesan cheese. Served with a creamy yogurt dip, the poppers are not just an appetizer but a showstopper! The best part? They're made using simple ingredients. So, gather your culinary tools and ingredients, and get ready to cook these heavenly bites!

Keto Italian Cauliflower Poppers on a black cast iron tray

These Keto Italian Cauliflower Poppers are sponsored by our friends at Bob's Red Mill. Thanks for supporting the brands that make CIK and our mission possible!

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Preparation and cooking overview

Making these tasty Italian cauliflower poppers is easy: mix a flavorful almond milk blend, create a crispy coating, and fry your breaded cauliflower until golden. In just 30 minutes, you'll enjoy delicious poppers paired with a zesty and creamy dipping sauce.

Chef's note

Don't hesitate to put your personal twist on the Cauliflower Poppers by experimenting with different spices in the coating. Instead of using the suggested blend of herbs and spices, try adding a teaspoon of cumin or black pepper into the mix for an added earthy note. You can even add a few dashes of hot sauce to elevate the spice level. Remember, you're free to adjust the seasoning to align with your own palate to create a delicious flavor profile just for you!

  • Prep Time: 20 minutes
  • Cooking Time: 10 minutes
  • Total Time: 30 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 6 Servings
Keto Italian Cauliflower Poppers on a black cast iron tray with one being dunked into a sauce

🧆 Ingredients for this keto Italian cauliflower poppers recipe

Here's a list of ingredients you will need for this delicious snack:

Almond milk mixture

  • ¼ cup almond milk, unsweetened
  • 1 tablespoon olive oil
  • 1 teaspoon Italian seasoning
  • ½ teaspoon garlic powder
  • ¼ teaspoon salt

Frying the cauliflower

  • ½ head of cauliflower cut into florets (about 12 ounces)
  • 1 ½ cup avocado oil

Breading

Toppings

  • 1 tablespoon minced fresh herbs for topping (use a blend of rosemary, oregano, and parsley)
  • 1 teaspoon lemon zest
  • Pinch of flaky sea salt
  • 1 tablespoon Parmesan cheese, grated

Sauce

  • ½ cup plain Greek yogurt 
  • 2 tablespoons minced fresh herbs (use a blend of rosemary, oregano, and parsley)
  • 1 clove garlic, minced
  • 1 teaspoon lemon zest

Ingredient substitutions

Do you see something on the ingredients list that you'd rather skip? No worries! Here are a few keto-friendly substitutions:

  • Almond milk mixture: Replace the unsweetened almond milk with other non-dairy, unsweetened milk options like coconut milk or cashew milk.
  • Almond flour: We used Bob's Red Mill Super-Fine Almond Flour, sponsored by Bob's Red Mill, but feel free to use any other brand. Coconut flour or a mix of flaxseed and psyllium husk is another great option.
  • Parmesan cheese: Try other hard, aged cheeses like pecorino or asiago.
  • Greek yogurt: If you're looking for a dairy-free alternative, use a coconut cream-based yogurt. Just make sure it's unsweetened.

Additional ingredients

Feel free to jazz up this delicious dish with a few additions. The ingredients are entirely optional:

  • Cayenne pepper: Add a pinch of cayenne pepper or crushed red pepper flakes to the almond milk mixture to bring a hint of spice to your poppers.
  • Nutritional yeast: Give a light dusting of nutritional yeast before frying for a savory, umami kick.
  • Bacon crunch: Top your poppers with crispy bacon for a smoky, savory flavor and extra crunch.

Cooking tools required

To make this cauliflower recipe, you'll need the following tools:

  • Medium bowls
  • Whisk
  • Cooling rack over a sheet pan
  • 10" or larger cast iron skillet
  • Tongs or slotted spoon

Tools substitute options

  • Whisk: If you don't have a whisk, use a sturdy fork instead.
  • Cooling rack over a sheet pan: If you don't have a cooling rack and sheet pan available, a simple workaround is to lay paper towels on a flat plate.
  • 10" or larger cast iron skillet: Any sizable frying pan will serve the purpose well as an alternative.
  • almond milk, oil, and Italian seasoning in a bowl for dredging the cauliflower
  • almond milk, oil, and Italian seasoning in a bowl for dredging the cauliflower
  • cauliflower being dredged through a mix of almond flour and parmesan cheese

How to make Keto Italian Cauliflower Poppers: step-by-step guide

Cooking methods

  • Shallow frying

Preparation steps

  1. Gather and measure all the ingredients.
  2. Prepare the needed tools.
  3. Set up your kitchen.

Cooking instructions

Making the almond milk mix

  1. In a medium-sized bowl, whisk together ¼ cup unsweetened almond milk, 1 tablespoon olive oil, 1 teaspoon Italian seasoning, ½ teaspoon garlic powder, and ¼ teaspoon salt.

Preparing the breading

  1. Mix 1 cup Bob's Red Mill Super-Fine Almond Flour, 1 cup freshly grated Parmesan cheese, and ¼ teaspoon paprika in another medium-sized bowl or high-sided plate.

Frying the cauliflower

  1. Dip each cauliflower floret into the almond milk mixture.
  2. Roll it in the almond flour mixture, ensuring each side is evenly coated. Shake off any excess and place the florets on a plate.
  3. Heat about 1 ½ cup of avocado oil in a 10" or larger cast-iron skillet over medium-high heat until it shimmers on top.
  4. Carefully add the breaded florets to the oil in a single layer.
  5. Fry for about 2 minutes per side until golden brown.
  6. Transfer the fried florets to a cooling rack placed over a sheet pan to drain any excess oil.
  7. Repeat with the remaining florets.

Making the Sauce

  1. In a small bowl or jar, mix together ½ cup plain Greek yogurt, 2 tablespoons minced fresh herbs, 1 clove minced garlic, and 1 teaspoon lemon zest.

The cauliflower poppers are ready to be served!

Keto Italian Cauliflower Poppers on a black cast iron tray

Chef's pro tip

To ensure your cauliflower poppers are perfectly browned and crispy, keep an eye on your oil temperature. It should be hot enough to cause an immediate sizzle when the breaded florets touch the surface, but not smoking.

What to serve with cauliflower poppers?

Cauliflower poppers are a versatile and delicious snack that can be enjoyed on its own or paired with complementary dishes. Here are some fantastic options to enhance your keto snack experience:

  • Dipping sauces: Introduce more flavor and creaminess to the poppers with an array of dipping sauces. Consider ranch dressing, spicy mayo, Jalapeno Sauce, Hot Bacon Dressing, Cheese Sauce, tangy barbecue sauce, or creamy garlic aioli.
  • Fresh salad: Pair the poppers with a light, fresh salad. Consider a mixed green salad with cherry tomatoes and cucumbers, dressed with a light vinaigrette. Alternatively, coleslaw adds a refreshing contrast to the poppers.
  • Roasted vegetables: Complement your poppers with roasted vegetables, such as bell peppers, zucchini, and carrots, for a hearty and nutritious side dish.
  • Keto beverage: Pair these poppers with a refreshing keto-friendly beverage or a glass of wine.

Nutritional facts

Amount Per Serving

Calories: 391

Calories from fat: 315

Fat: 35g (54% Daily Value)

Saturated fat: 6g (38% Daily Value)

Trans Fat: 1g

Cholesterol: 16mg (5% Daily Value)

Sodium: 403mg (18% Daily Value)

Potassium: 238mg (7% Daily Value)

Carbohydrates: 9g (3% Daily Value)

Fiber: 3g (13% Daily Value)

Sugar: 3g (3% Daily Value)

Protein: 14g (28% Daily Value)

Vitamin A: 368IU (7% Daily Value)

Vitamin C: 31mg (38% Daily Value)

Calcium: 287mg (29% Daily Value)

Iron: 1mg (6% Daily Value)

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How to make it healthier

You can make the fried poppers even healthier by following these tips:

  • Reduce the amount of oil used for frying.
  • Buy fresh cauliflower.
  • Use nutritional yeast.
  • For a healthier alternative, use an air fryer to cut down on oil. Simply coat the cauliflower florets in the almond milk mixture and almond flour breading. Preheat your air fryer to 375°F, arrange the cauliflower in a single layer in the basket, and air fry for about 10-12 minutes until they're golden and crispy. Serve with your preferred dipping sauce, and enjoy!

Time-saving tips

  • Opt for pre-washed, pre-cut cauliflower florets, grated Parmesan cheese, and pre-mixed Italian seasonings.
  • Use pre-made keto-friendly sauces.

What can I prepare ahead of time?

  • Sauce: Prepare the dipping sauce by blending yogurt, fresh herbs, garlic, and lemon zest. Store it in the refrigerator until needed.
  • Almond milk mixture: Prepare the mixture beforehand and store it in a refrigerator in an airtight container for up to five days.

Storage and reheating instructions

Storage

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Freezing the cooked poppers isn't recommended, as it affects the texture of the poppers.

Reheating

  • Oven: Heat to 375°F, spread the poppers on a baking tray, and bake for 10-15 minutes or until crispy.
  • Microwave: Arrange the poppers evenly without stacking, and heat for around 1 minute.
  • Stovetop: Place poppers in a hot saucepan, spread out, and heat for about 5 minutes.
Keto Italian Cauliflower Poppers on a black cast iron tray

Recipe wrap-up and conclusion

Prepare to have your taste buds impressed with these mouthwatering Keto Italian Cauliflower Poppers! In just 30 minutes, this versatile dish will be ready to be served as a tasty appetizer or a yummy side. Whether you want to add a touch of Italian flair to your keto-friendly meals or impress others with a delicious low-carb option, this recipe is an ideal choice. Share it with skeptics who believe a keto diet lacks variety, and watch as they're pleasantly surprised by this irresistible treat!

Frequently asked questions

For extra crispy poppers, be sure not to crowd the skillet when frying. Giving them enough space will allow them to cook evenly and get that perfect golden crunch.

The possibilities are endless! Along with the yogurt dip, you could serve them with ranch dressing, spicy mayo, Jalapeno Sauce, Hot Bacon Dressing, Cheese Sauce, tangy barbecue sauce, or creamy garlic aioli. Try a variety to find your favorite combination!

Yes, you can modify the recipe to be vegan. Instead of Parmesan cheese, you can use nutritional yeast or vegan Parmesan. For the dip, opt for a vegan yogurt or vegan mayo-based sauce.

Making keto Italian cauliflower poppers in the air fryer is easy. Just follow the given steps:

  1. Prepare the almond milk mixture, the almond flour breading, and coat the cauliflower florets.
  2. Preheat the Air Fryer o 375°F (190°C) for a few minutes.
  3. Arrange the Cauliflower in a single layer in the air fryer basket.
  4. Cook the Poppers in Air fryers for about 10-12 minutes or until they are golden brown and crispy.
  5. Once the cauliflower poppers are done, serve them with your choice of dipping sauce and enjoy!

📖 Recipe

Keto Italian Cauliflower Poppers on a black cast iron tray with one being dunked into a sauce

Keto Italian Cauliflower Poppers

These Keto Italian Cauliflower Poppers are such a fun low-carb appetizer or snack! Serve them up with a creamy yogurt sauce or marinara for dipping. 
3.43 from 7 votes
Print Rate Pin Recipe
Course: Appetizer, Side Dish
Cuisine: Italian
Keyword: Keto cauliflower poppers
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Servings: 6
Calories: 391kcal

Ingredients

  • ½ head cauliflower cut into florets (about 12 ounces)
  • ¼ cup unsweetened almond milk
  • 1 tablespoon olive oil
  • 1 teaspoon Italian seasoning
  • ½ teaspoon garlic powder
  • ¼ teaspoon salt
  • 1 ½ cup avocado oil for frying
  • 1 tablespoon grated fresh parmesan cheese for topping, plant-based if desired, see notes
  • 1 tablespoon minced fresh herbs for topping (we used a blend of rosemary, oregano, and parsley)
  • 1 teaspoon lemon zest for topping
  • Pinch of flaky sea salt

Breading:

Sauce:

  • ½ cup plain Greek yogurt dairy-free if desired, see notes
  • 2 tablespoons minced fresh herbs we used a blend of rosemary, oregano, and parsley
  • 1 clove garlic minced
  • 1 teaspoon lemon zest
US Customary - Metric

Instructions

Almond Milk Mix

  • In a medium-sized bowl, whisk together ¼ cup unsweetened almond milk, 1 tablespoon olive oil, 1 teaspoon Italian seasoning, ½ teaspoon garlic powder, and ¼ teaspoon salt.

Breading

Frying the Cauliflower

  • Dip each cauliflower floret into the almond milk mixture.
  • Roll it in the almond flour mixture, ensuring each side is evenly coated. Shake off any excess and place the florets on a plate.
  • Heat about 1 ½ cup of avocado oil in a 10" or larger cast-iron skillet over medium-high heat until it shimmers on top.
  • Carefully add the breaded florets to the oil in a single layer.
  • Fry for about 2 minutes per side until golden brown.
  • Transfer the fried florets to a cooling rack placed over a sheet pan to drain any excess oil.
  • Repeat with the remaining florets.

Sauce

  • In a small bowl or jar, mix together ½ cup plain Greek yogurt, 2 tablespoons minced fresh herbs, 1 clove minced garlic, and 1 teaspoon lemon zest.

Notes

Nutritional info is calculated with how much of the oil the cauliflower absorbed while frying, not the full amount listed in the recipe. 
Plant-Based Options:
  • Sub a dairy-free parmesan for regular, we like Violife.
  • Sub a dairy-free yogurt in place of Greek yogurt. 

Nutrition

Nutrition Facts
Keto Italian Cauliflower Poppers
Amount Per Serving
Calories 391 Calories from Fat 315
% Daily Value*
Fat 35g54%
Saturated Fat 6g38%
Trans Fat 1g
Cholesterol 16mg5%
Sodium 403mg18%
Potassium 238mg7%
Carbohydrates 9g3%
Fiber 3g13%
Sugar 3g3%
Protein 14g28%
Vitamin A 368IU7%
Vitamin C 31mg38%
Calcium 287mg29%
Iron 1mg6%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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Reader Interactions

Comments

  1. Ramya says

    will be making this soon with few subs i love cauliflower and italian food soooooooooooo much will dm you guys if i make this and let you guys know how it goes Thanks Ramya

    Reply

  2. Lisa says

    Those look delicious!

    Reply

  3. jayulie says

    1 star
    This was an expensive fail. I followed instructions to a tee. The cauliflower looked good going in but every piece came out with no breading and hardly any flavor. Now my cast iron skillet is still sitting on the stove with what looks like an inch of Almond flour in the bottom. Not even sure I can salvage the oil for another deep fry use. Bummed.

    Reply

    • Cast Iron Keto says

      Hey Jayulie, we're bummed to hear this! It sounds like your oil wasn't quite hot enough so the breading ended up falling off. Did the florets sizzle as soon as you added them to the oil?

      Reply

    • Lita says

      1 star
      I was excited about this, but quickly got disappointed!!!!! They looked delicious when going into the oil and yes my oil was hot and breading just melted off! Maybe I’ll try again but out them in my air fryer! 😐

      Reply

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