Keto Air-Fried Crispy Cauliflower

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Whoever suggested Keto Air-fried Crispy Cauliflower …you deserve a medal!!
Crispy, flavorful, and tastes like little tater tots but way healthier and low-carb. I’m obsessed!
Super crunchy outside, tender inside, low-carb, and totally addictive. It really does taste like little tater tots but without the carb crash.
Why You’ll Love It

  • Keto & low-carb

  • Extra crispy without deep frying

  • Tater-tot style texture

  • Gluten-free

  • Great as snack, side, or appetizer

  • Air fryer = less oil, more crunch

Ingredients (2–3 servings)

For the cauliflower:

  • 1 medium cauliflower head (cut into small florets)

  • 1 cup almond flour (fine)

  • ½ cup grated parmesan cheese

  • 1 large egg

  • 2 tbsp cream cheese (softened) — helps binding & richness

  • 1 tbsp olive oil or avocado oil

  • ½ tsp salt

  • ½ tsp black pepper

  • ½ tsp garlic powder

  • ½ tsp onion powder

  • ½ tsp smoked paprika (optional but recommended)

  • ¼ tsp chili flakes (optional)

  • ½ tsp baking powder (gives lighter crisp texture)

Optional flavor boosts:

  • ½ tsp Italian seasoning OR oregano

  • 1 tbsp nutritional yeast (cheesy flavor boost)

Prep Steps
Step 1 — Steam the Cauliflower

  1. Cut cauliflower into small florets.

  2. Steam for 6–8 minutes until just fork-tender (not mushy).

  3. Let it cool slightly.

👉 Important: Over-steaming = soggy tots.

Step 2 — Remove Moisture (CRITICAL for crispiness)

  1. Place steamed cauliflower in a clean kitchen towel.

  2. Squeeze out as much water as possible.

  3. Mash or finely chop it.

The drier it is → the crispier the result.

Step 3 — Make the Keto “Tot” Mixture

In a bowl combine:

  • mashed cauliflower

  • almond flour

  • parmesan

  • egg

  • cream cheese

  • oil

  • all spices

  • baking powder

Mix until a thick dough forms.
If too wet → add 1–2 tbsp almond flour.
If too dry → add 1 tsp oil or cream.

✋ Shaping

You can make:

  • mini tots

  • nuggets

  • small patties

  • bite balls

Tip: Slightly wet your hands so mixture doesn’t stick.

Air Fryer Cooking

Temperature:

190°C / 375°F

Method:

  1. Preheat air fryer 3 minutes.

  2. Lightly spray basket with oil.

  3. Arrange pieces with space between them.

  4. Lightly spray tops with oil.

Cook:

  • Air fry 10–14 minutes

  • Flip halfway

  • Cook until deep golden brown & crispy

For extra crunch → add 2 more minutes.

🧀 Extra Crispy Trick (Optional but amazing)

Roll shaped tots lightly in:

  • crushed pork rinds OR

  • extra parmesan

Then air fry → ultra crunchy shell.

🥣 Keto Dipping Sauce Ideas

Quick Garlic Mayo

  • 3 tbsp mayo

  • lemon squeeze

  • garlic powder

  • salt

Spicy Keto Dip

  • mayo + hot sauce + paprika

Herb Yogurt Dip (if dairy OK)

  • thick Greek yogurt + dill + salt + lemon

🔥 Oven Method (if no air fryer)

  • Preheat oven to 220°C / 425°F

  • Bake on parchment

  • Cook 20–25 min

  • Flip halfway

  • Broil last 2–3 min for crispness

📊 Approx Nutrition (per serving)

  • Calories: ~180–210

  • Net carbs: ~4–5g

  • Protein: ~8–10g

  • Fat: ~15g

  • Fiber: ~3–4g

(Varies with cheese & flour brand)

❌ Common Mistakes

Soggy result?
→ Didn’t squeeze enough water out.

Breaking apart?
→ Add more egg or cream cheese.

Too soft inside?
→ Pieces too large OR undercooked.

Not crispy enough?
→ Spray oil + cook longer + don’t overcrowd.

🧊 Storage & Reheat

Fridge: 3 days airtight
Freeze: Up to 1 month (uncooked or cooked)

Reheat: Air fryer 3–5 minutes → crisp again

❓ Quick Q&A

Can I use coconut flour?
Yes — but use only ¼ cup (it absorbs more).

Can I make dairy-free?
Skip cream cheese & parmesan → add 1 more egg + nutritional yeast.

Can I make it anti-inflammatory?
Yes — use avocado oil, add turmeric + black pepper.

Kid friendly?
Very — shape like nuggets or tots.

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