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.

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!

Crunchy perfection, these Keto Italian Cauliflower Poppers are just too tasty. We have been on a cauliflower kick lately and this latest creation is one of our favorites. Let's get to the specifics!

Ingredients in Keto Italian Cauliflower Poppers

• cauliflower - you'll want medium-sized florets without a lot of stems. Don't toss the stems though! One of our favorite ways to use up cauliflower stems is by pickling them. Just toss them in a jar with some salt, white vinegar, maybe some peppercorns, and other veggies (we like spicy peppers and onions) for one delicious pickle that will go with just about anything. You'll be surprised at how fast you can knock a jar back 😉
• unsweetened almond milk - a sub for egg whites and we don't know if we'll ever go back to using egg whites for the first step in breading. The almond milk mixed with the spices gets into every nook and cranny of the cauliflower meaning extra flavor 🤤
• Italian seasoning - use a blend or whip up your own.
• garlic powder
• salt
• olive oil
• almond flour - we use Bob's Red Mill Super-Fine Almond Flour - it creates the perfect crust along with the other breading ingredients. It's a great low-carb way to bread fried foods.
• parmesan cheese - grated is best, not shredded, and don't use shelf-stable parmesan as the other fillers don't work great.
• paprika
• oil for frying - we like avocado or algae oil for its high heat tolerance.

How to make keto cauliflower poppers

1. In a medium bowl, whisk together the almond milk, olive oil, Italian seasoning, garlic powder, and salt.
2. In another medium bowl or high-sided plate, mix together the almond flour, parmesan cheese, and paprika.
3. In a small bowl or jar, mix together the yogurt dipping sauce ingredients and store in the refrigerator until ready to serve.
4. Dip each cauliflower floret into the almond milk mixture then into the almond flour mixture making sure to evenly coat each side. Shake off the excess and place on a plate and place a cooling rack over a sheet pan.
5. In a 10" or larger cast iron skillet, heat about a cup of oil over medium-high heat until it shimmers on top.
6. Working in batches, carefully add the breaded florets to the oil in a single layer with ample space between them and fry for about 2 minutes per side until golden brown. Transfer the fried florets to the cooling rack to drain excess oil, repeat with remaining florets.
7. Place the poppers on a serving tray and sprinkle with the parmesan, lemon zest, and fresh herbs along with a pinch of salt and pepper. Serve with yogurt sauce or marinara.

What to serve with cauliflower poppers

We love the lemon herb yogurt sauce pictured here but marinara sauce is stellar as well. If using marinara, just be sure to use a sugar-free brand or make your own. To make your own, heat a bit of olive oil in a small pot or skillet, add in some Italian seasoning for about 30 seconds, then add in crushed tomatoes. Season with salt to taste. A squeeze of fresh lemon goes great in it too.

Bake, Fry, or AirFry?

We've obviously fried these and think that creates the best and crunchiest breading but you can try baking at 400° F for about 30 minutes or air-frying for about 15 minutes at 375°. With each method besides frying, you'll want to spray the poppers with a bit of cooking spray beforehand, we like avocado oil spray.

That's it! These cauliflower poppers kind of remind us of our Keto Calamari, so good!

Looking for more recipes made with Bob's Red Mill? Check these out ↓ 

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:

• 1 cup Bob’s Red Mill Super-Fine Almond Flour
• 1 cup grated fresh parmesan cheese plant-based if desired, see notes
• ¼ teaspoon paprika

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

Instructions

• In a medium bowl, whisk together the almond milk, olive oil, Italian seasoning, garlic powder, and salt.
• In another medium bowl or high-sided plate, mix together the almond flour, parmesan cheese, and paprika.
• In a small bowl or jar, mix together the yogurt dipping sauce ingredients and store in the refrigerator until ready to serve.
• Dip each cauliflower floret into the almond milk mixture then into the almond flour mixture making sure to evenly coat each side. Shake off the excess and place on a plate and place a cooling rack over a sheet pan.
• In a 10" or larger cast iron skillet, heat about a cup of oil over medium-high heat until it shimmers on top.
• Working in batches, carefully add the breaded florets to the oil in a single layer with ample space between them and fry for about 2 minutes per side until golden brown. Transfer the fried florets to the cooling rack to drain excess oil, repeat with remaining florets.
• Place the poppers on a serving tray and sprinkle with the parmesan, lemon zest, and fresh herbs along with a pinch of salt and pepper. Serve with yogurt sauce or marinara.

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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