I’ve perfected this keto-friendly Parmesan cauliflower recipe through countless test kitchen sessions, creating the perfect balance of crispy coating and tender vegetable beneath. This Italian-inspired dish transforms humble cauliflower into a crave-worthy side that even vegetable skeptics will love.
Why You’ll Love This Recipe
The magical combination of nutty Parmesan and almond flour creates an irresistibly crispy coating, while the cauliflower stays perfectly tender inside. It’s an excellent low-carb alternative to breaded vegetables, perfect for keto dieters or anyone looking to reduce their carb intake without sacrificing flavor.
Prep Time & Cooking Time
- Prep Time: 15 minutes
- Cook Time: 22 minutes
- Total Time: 37 minutes
- Servings: 6
Ingredients
- 1 large head cauliflower (about 2 lbs/900g), cut into even-sized florets
- 2 cups (200g) freshly grated Parmesan cheese
- 1 cup (96g) almond flour
- 2 large eggs
- 1 teaspoon Italian seasoning
- 1 teaspoon garlic powder
- 1/2 teaspoon sea salt
- 1/4 teaspoon freshly ground black pepper
Step-by-Step Instructions
- Position your oven rack in the middle position and preheat to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
- Prepare your cauliflower by cutting it into evenly sized florets, about 2 inches (5cm) each. Uniform size ensures even cooking.
- In a shallow bowl, combine the almond flour, grated Parmesan cheese, Italian seasoning, garlic powder, salt, and pepper. Mix thoroughly to ensure even distribution of seasonings.
- In a separate bowl, crack and beat the eggs until well combined.
- Set up your breading station: cauliflower florets on the left, beaten eggs in the middle, and the Parmesan-almond mixture on the right.
- Working with one floret at a time, dip the cauliflower in the beaten egg, allowing excess to drip off.
- Roll the egg-coated floret in the Parmesan-almond mixture, pressing gently to ensure even coating.
- Place the coated florets on the prepared baking sheet, leaving space between each piece for proper crisping.
- Bake for 20 minutes, carefully flipping each piece halfway through cooking.
- For extra crispiness, broil for the final 2 minutes, watching carefully to prevent burning.
Pro Tips for Perfect Results
- Pat the cauliflower dry before coating to ensure the egg wash adheres properly
- Don’t skip the parchment paper – it prevents sticking and makes cleanup easier
- Use freshly grated Parmesan for the best flavor and texture
- Keep florets similar in size for even cooking
Storage and Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place in a 375°F (190°C) oven for 5-7 minutes until heated through and crispy.
Nutritional Information
Per serving (1/6 of recipe):
- Calories: 245
- Total Fat: 18g
- Saturated Fat: 6g
- Cholesterol: 82mg
- Sodium: 485mg
- Total Carbohydrates: 8g
- Dietary Fiber: 3g
- Net Carbs: 5g
- Protein: 17g
Serving Suggestions
I love serving this crispy cauliflower as a side dish with grilled meats or fish. It also makes an excellent appetizer served with a side of sugar-free marinara sauce or garlic aioli. For a complete keto meal, pair it with grilled chicken breast and a fresh green salad.
Recipe Variations
- Add 1/2 teaspoon of red pepper flakes for a spicy kick
- Substitute the Italian seasoning with ranch seasoning mix for a different flavor profile
- Include 2 tablespoons of nutritional yeast for extra cheesy flavor
- Add 1 teaspoon of onion powder for additional depth
Remember to allow the cauliflower to cool for 2-3 minutes before serving – this helps the coating set and achieve maximum crispiness. Enjoy this delicious, keto-friendly alternative to traditional breaded vegetables!
