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Crispy Air-Fried Cauliflower Bites

ByHannah Peterson

Crispy Air-Fried Cauliflower Bites (Diabetic-Friendly)

Golden, crunchy, and wildly addictive—these air-fried cauliflower bites deliver all the satisfaction of fried snacks without the carb overload. Perfect for anyone managing blood sugar, cutting carbs, or just wanting a smarter snack that still feels indulgent.

No deep frying. No refined flour. No guilt.

Ingredients (Serves 4)

  • 1 medium head cauliflower, cut into bite-size florets
  • 1 large egg
  • ½ cup almond flour
  • ½ cup grated Parmesan cheese
  • 1 tsp garlic powder
  • ½ tsp paprika
  • ½ tsp black pepper
  • ¼ tsp salt
  • Olive oil spray (or avocado oil spray)

Optional dipping sauce (diabetic-friendly):

  • Sugar-free spicy mayo
  • Greek yogurt + hot sauce
  • Dijon mustard

How to Make Crispy Air-Fried Cauliflower Bites

1. Prep the coating

In a bowl, whisk the egg.
In another bowl, mix almond flour, Parmesan, garlic powder, paprika, salt, and pepper.

2. Coat the cauliflower

Dip each floret into the egg, then coat well in the almond-Parmesan mixture. Press lightly so it sticks.

3. Air fry to perfection

Preheat air fryer to 390°F (200°C).
Arrange cauliflower in a single layer (don’t overcrowd).
Lightly spray with oil.

Air fry for 12–15 minutes, shaking halfway, until deeply golden and crispy.

4. Serve hot

Sprinkle with chopped parsley or extra Parmesan and serve immediately with your favorite low-sugar dip.

Taste & Texture

  • Crunch: crispy, cheesy crust
  • Inside: tender, juicy cauliflower
  • Flavor: savory, slightly nutty, perfectly seasoned

These disappear FAST—consider doubling the batch 😄

Nutrition Snapshot (Approx. per serving)

  • Calories: ~160
  • Protein: ~7 g
  • Net Carbs: ~4–5 g
  • Added Sugar: 0 g

(Values vary by brand and portion size.)

Pro Tips for Extra Crispiness

  • Pat cauliflower dry before coating
  • Don’t stack florets in the air fryer
  • Add 1 tbsp crushed pork rinds for extra crunch (optional)
  • Want spicy? Add cayenne or chili flakes 🌶️

These Crispy Air-Fried Cauliflower Bites prove that diabetic-friendly food doesn’t have to be boring. They’re crunchy, comforting, and perfect as a snack, appetizer, or side dish.

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