Ingredients
1 large head cauliflower, cut into bite-size florets
1 large egg
½ cup finely grated Parmesan
¼ cup almond flour
1 tsp smoked paprika
1 tsp garlic powder
½ tsp onion powder
½ tsp Italian seasoning
¼ tsp black pepper
¼ tsp salt
Cooking spray
Fresh parsley for garnish
Creamy Spicy Dip
¾ cup nonfat Greek yogurt
1 tbsp light mayonnaise
1 tbsp sugar-free hot sauce
1 tsp lemon juice
½ tsp garlic powder
¼ tsp smoked paprika
Salt and pepper to taste
Instructions
Wash the cauliflower and dry it extremely well. Excess moisture prevents the coating from becoming crispy.
Whisk the egg in a large bowl and toss the cauliflower until lightly coated.
Combine Parmesan, almond flour, paprika, garlic powder, onion powder, Italian seasoning, salt, and pepper.
Toss the cauliflower in the Parmesan mixture, pressing the coating onto each floret.
Air fryer: Arrange in a single layer, spray lightly, and cook at 390°F (200°C) for 12–15 minutes, shaking halfway through.
Oven: Bake at 425°F (220°C) for 20–25 minutes, turning halfway through, until deeply golden and crisp.
Stir together all the dipping-sauce ingredients.
Sprinkle the hot cauliflower with parsley and serve immediately with the creamy spicy dip.
Weight-Loss & Low-Carb
For fewer calories, use only ¼ cup Parmesan and rely on cooking spray rather than oil. The Greek-yogurt dip also gives you extra protein without the calories of a mayonnaise-heavy sauce.
Approximate per serving with dip: 150–190 calories | 10–13g protein | 8–11g net carbs | 7–10g fat.