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Low-Carb Air-Fried Crispy Cauliflower Bites

ByHannah Peterson

Low-Carb Air-Fried Crispy Cauliflower Bites

“Whoever invented these deserves a medal” — and honestly? SAME.

If you’ve been craving something crispy, salty, snacky, and totally guilt-free, these air-fried cauliflower bites are about to become your new obsession. They have the crunch of tater tots, the satisfaction of loaded potato bites, and the carb count of… well, cauliflower.

They’re diabetic-friendly, low-carb, super quick, and so addictive you’ll find yourself making them on repeat. Serve them with a creamy dipping sauce, and boom — healthy feels indulgent again.

🥘 Ingredients

For the Crispy Cauliflower:

  • 1 medium head cauliflower, cut into small florets
  • 2 tbsp olive oil (or avocado oil)
  • ½ cup grated Parmesan cheese
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • ½ tsp onion powder
  • ½ tsp salt
  • ¼ tsp black pepper

Optional Garnish

  • Fresh parsley
  • Chili flakes

Low-Carb Dip (optional, but recommended!)

  • ¼ cup mayonnaise
  • 1 tbsp sugar-free sweet chili sauce
  • ½–1 tsp hot sauce or sriracha
  • ½ tsp lemon juice

🔥 Instructions — Ready in 15 Minutes

1. Prep the cauliflower

Cut cauliflower into small, even florets. Dry well — this helps them crisp up beautifully.

2. Season to perfection

Toss florets with olive oil, Parmesan, garlic powder, paprika, onion powder, salt & pepper.

3. Air fry until irresistibly crispy

Place in a single layer in your air fryer.
Air fry at 400°F (200°C) for 12–15 minutes, shaking halfway.
Cook until edges are golden and crunchy.

4. Mix the dip

Stir mayo, sweet chili sauce, hot sauce, and lemon juice until creamy.

5. Serve & devour

Garnish with parsley.
Dip generously.
Try not to eat the whole batch at once. 😉

🌿 Tips for Extra Crispiness

  • Don’t overcrowd the air fryer — airflow = crispiness
  • Add a tablespoon more Parmesan for extra crunch
  • Make them spicy with cayenne or chili flakes

📊 Nutrition (Per 1 Cup Serving)

Approximate — varies by floret size & Parmesan used.

  • Calories: 140
  • Fat: 10g
  • Protein: 6g
  • Total Carbs: 7g
  • Net Carbs: 4g
  • Fiber: 3g

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