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!

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!
Jump to:
- Preparation and cooking overview
- Chef's note
- 🧆 Ingredients for this keto Italian cauliflower poppers recipe
- Ingredient substitutions
- Additional ingredients
- Cooking tools required
- Tools substitute options
- How to make Keto Italian Cauliflower Poppers: step-by-step guide
- Cooking methods
- Preparation steps
- Cooking instructions
- What to serve with cauliflower poppers?
- Nutritional facts
- How to make it healthier
- Time-saving tips
- What can I prepare ahead of time?
- Storage and reheating instructions
- Recipe wrap-up and conclusion
- Frequently asked questions
- 📖 Recipe
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!

🧆 Ingredients for this keto Italian cauliflower poppers recipe
Here's a list of ingredients you will need for this delicious snack:
Almond milk mixture
Frying the cauliflower
Breading
Toppings
Sauce
Ingredient substitutions
Do you see something on the ingredients list that you'd rather skip? No worries! Here are a few keto-friendly substitutions:
Additional ingredients
Feel free to jazz up this delicious dish with a few additions. The ingredients are entirely optional:
Cooking tools required
To make this cauliflower recipe, you'll need the following tools:
Tools substitute options
How to make Keto Italian Cauliflower Poppers: step-by-step guide
Cooking methods
Preparation steps
- Gather and measure all the ingredients.
- Prepare the needed tools.
- Set up your kitchen.
Cooking instructions
Making the 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.
Preparing the breading
- 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
- 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.
Making the 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.
The cauliflower poppers are ready to be served!

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:
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)
How to make it healthier
You can make the fried poppers even healthier by following these tips:
Time-saving tips
What can I prepare ahead of time?
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

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
📖 Recipe

Keto Italian Cauliflower Poppers
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
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
- 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
- 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
- Sub a dairy-free parmesan for regular, we like Violife.
- Sub a dairy-free yogurt in place of Greek yogurt.
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
Lisa says
Those look delicious!
jayulie says
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.
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?
Lita says
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! 😐