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    Home » Appetizer Recipes » Keto Bang Bang Cauliflower

    Keto Bang Bang Cauliflower

    Gluten & Grain Free RecipesLow Carb & Keto RecipesTrim Healthy Mama Recipes

    Published: Feb 10, 2020 by Taryn

    This post may contain affiliate links which won’t change your price but will share some commission.
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    pinterest image for keto bang bang cauliflower
    pinterest image for keto bang bang cauliflower

     This keto bang bang cauliflower will make you forget you are on a diet! Crisp keto fried cauliflower with a spicy and sweet chili dipping sauce is sure to please your palate! This easy recipe is low carb, keto, gluten-free, grain-free, sugar-free, and Trim Healthy Mama friendly. 

    Keto Bang Bang Cauliflower in white bowl next to shopsticks

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    I need to admit something to you. We splurged at Christmas this year and bought a bag of regular breaded bang bang shrimp from Costco. It was delicious but definitely not gluten free or low carb. I really wanted to add a healthier version to our repertoire and this keto bang bang cauliflower is a perfect choice!

    You can serve cauliflower bites as a side dish to dinner, on top of a salad as a main course, or as a party appetizer. It tastes amazing anytime you make it.

    White bowl of Keto Bang Bang Cauliflower with hand using chopsticks next to small bowl of bang bang sauce

    Ingredients in Keto Fried Cauliflower

    Cauliflower - Obviously, this is the main ingredient. For this recipe, you want fresh cauliflower. Frozen will not work.

    Egg - Egg is the binder that holds on the coating.

    Heavy cream - Heavy whipping cream combined with the egg makes a great coating.

    Parsley - Parsley is just an optional garnish. But the pop of green on the finished dish really gives it a nice color.

    Almond flour - We use a combination of almond flour and parmesan to replace the breadcrumbs traditionally used in breading.

    Parmesan cheese - Any hard cheese can be used. This replaces bread crumbs and all purpose flour.

    Keto Bang Bang Cauliflower ingredients including heavy cream, a head of cauliflower, parsley, almond flour, Parmesan cheese, and bang bang sauce

    Ingredients in Bang Bang Sauce aka Sweet Chili Sauce

    Mayonnaise - Mayo makes the sauce rich and creamy.

    Chili paste -The spice in the sauce comes from both the chili paste and sriracha sauce.

    Sriracha - For a milder savory sauce you can use less of this and the chili paste.

    Erythritol - Or another sweetener of your choice.

    Lime juice -The tang from the lime balances the other flavors.

    small mixing bowl of cauliflower florets next to smaller blue bowl of cauliflower and bowl of whisked eggs

    How to make Bang Bang Cauliflower Recipe

    This is a simple recipe to make if you've ever fried anything before.

    Step One: Prep the cauliflower and place in a medium to large mixing bowl. Whisk together the egg and cream. Make the breading in a separate bowl.

    Small dish of shredded cheese and almond flour next to bundle of parsley

    Step Two: Coat the cauliflower florets in an egg wash and then an almond flour breading. Place in a single layer on a parchment paper or silicone lined baking tray.

    Sheet pan of cauliflower florets

    Step Three: After that, you fry the breaded cauliflower. For the best flavor, you do want to deep fry the cauliflower in a large pot or deep skillet, but I offer alternatives methods such as baking and air frying below.

    Keto Bang Bang Cauliflower on paper towel

    Step Four: Mix up the easy five-ingredient bang bang sauce and you are good to go!

    Variations

    Mild Sauce - For a milder sauce swap out the sriracha and chili pasta for milder seasonings such as garlic powder, black pepper, salt, and onion powder.

    Rice Vinegar - You can also switch the lime juice for rice vinegar for more of an Asian flair.

    Protein - Swap out the cauliflower for small pieces of chicken or shrimp.

    Sesame Seeds - These make a great garnish!

    White bowl of Keto Bang Bang Cauliflower on square red plate with chopsticks next to a small container of bang bang sauce

    Common Questions

    What is Bang Bang Cauliflower?

    It is fried cauliflower florets with a sweet and spicy dipping sauce. It is a version of the Bang Bang Shrimp very popular at the restaurant Bonefish Grill.

    Don't I need panko breadcrumbs?

    No. In order to make this fried cauliflower keto you skip breadcrumbs entirely. By replacing them with a mix of almond flour and parmesan cheese you don't need panko breadcrumbs or a flour batter.

    Can I make this vegan?

    I haven't tried making this without the cream and cheese but if you do try that be sure to let me know how it turns out! Coconut cream would be a good sub for the heavy cream and you will need extra almond flour to make vegan bang bang cauliflower bites.

    Can I fry this bang bang cauliflower in an air fryer?

    Yes, you can definitely do them in the air fryer!  I've done it before and set it at 350 for 12 minutes or so until golden brown in the air fryer.

    What about baking it?

    Baking it should work but the skinny bang bang cauliflower won't end up as crispy. To get crispy baked cauliflower bites spray them with olive oil and bake in the oven for about 20 minutes at 400, flipping once.

    Can I make this into Bang Bang Shrimp instead?

    Absolutely! Just use raw peeled shrimp and sub it for the cauliflower florets in this low carb bang bang cauliflower.

    bowl of Keto Bang Bang Cauliflower with chopsticks, bang bang sauce and blue bowl in background

     

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    close up of Keto Bang Bang Cauliflower

    Bang Bang Cauliflower

    This keto bang bang cauliflower will make you forget you are on a diet! Crisp keto fried cauliflower with a spicy and sweet chili dipping sauce is sure to please your palate!
    Print Recipe Pin Recipe Rate Recipe
    Prep Time: 20 minutes
    Cook Time: 20 minutes
    Course: Appetizer, Side
    Cuisine: American
    Servings: 8
    Calories: 358.6
    Author: Taryn

    Ingredients

    • About ½ of a large head of cauliflower
    • 1  large egg
    • 1  tbsp  heavy cream
    • Fresh parsley finely chopped
    • 1  cup  almond flour
    • 1  cup  finely grated parmesan cheese

    Bang Bang Sauce Ingredients

    • ¼  cup  mayo
    • 1  tbsp  chili paste
    • 1  tsp  sriracha
    • 1  tbsp  erythritol
    • 1  tsp  lime juice
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    Instructions

    • In a small bowl, whisk the egg with heavy cream. Set aside.
    • In a medium-size mixing bowl whisk together almond flour and cheese. Set aside.
    • Line a baking sheet with parchment paper.
    • Dip cauliflower in the egg wash. I put a few pieces in at a time and used a spoon to coat the cauliflower.  After it is fully coated, shake it a few times, to shake off any excess egg dripping back into the bowl before adding it to the breading.  You don't want the egg dripping going into the breading since the moisture will cause the breading to clump and it will be harder to stick to the cauliflower.
    • Place the cauliflower piece into the bowl of almond flour breading, use your fingers to apply a little pressure so the breading sticks to the cauliflower.
    • Once coated, set the cauliflower onto a clean baking sheet. Repeat with the remaining cauliflower.
    • To deep-fry the cauliflower, pour cooking oil into a pot. When the oil reaches 350F, gently add a few pieces of breaded cauliflower, stir the cauliflower a few times to prevent sticking to the bottom of the pan. Cook until a deep golden brown. Remove cauliflower and place onto a paper towel-lined plate. Repeat with the remaining cauliflower.

    To make the Bang Bang sauce

    • Add all sauce ingredients into a small bowl, whisking until smooth. Taste and adjust as needed. If you prefer less spicy you can use less sriracha.
    • Drizzle Keto Bang Bang sauce over cauliflower. I have found it’s better to drizzle the sauce over the cauliflower to prevent the breading from getting soft from the sauce.
    • Garnish with parsley. Serve immediately.

    To fry in an air fryer

    • Cook the breaded cauliflower at 350 for 12 minutes or until golden brown in the air fryer. 

    Nutrition

    Calories: 358.6 | Carbohydrates: 9.8g | Protein: 18.4g | Fat: 29.1g | Saturated Fat: 7.4g | Polyunsaturated Fat: 3.6g | Monounsaturated Fat: 3.8g | Trans Fat: 0.02g | Cholesterol: 45.8mg | Sodium: 556.5mg | Potassium: 153.9mg | Fiber: 3.9g | Sugar: 2.3g | Vitamin A: 297.6IU | Vitamin C: 18.3mg | Calcium: 425.6mg | Iron: 1.6mg
    Tried this Recipe? Tag me Today!Mention @joyfilledeats or tag #joyfilledeats!

    More Keto Appetizers:

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    Comments

    1. Jeryl says

      July 04, 2022 at 9:57 am

      I am curious to know where the 18 grams per serving of protein is coming from? I want to make this and it seems like it would have very little included in the recipe. Thanks!

      Reply
      • Taryn says

        July 04, 2022 at 3:23 pm

        It's almost all from the almond flour and the parmesan cheese.

        Reply
    2. Glenda says

      June 09, 2022 at 9:06 pm

      Yet another way I love to eat cauliflower!!! This recipe is a winner. We loved it! Thanks!5 stars

      Reply
    3. Brandy says

      April 27, 2022 at 6:24 pm

      I found my new favorite way to enjoy cauliflower. This recipe was insanely good. I can't even tell you how fast it disappeared! I will definitely be making this again!5 stars

      Reply
    4. Liz says

      April 27, 2022 at 4:06 pm

      I JUST bought a head of cauliflower today and I was trying to decide what to do with it. This is such a flavorful way to transform it!5 stars

      Reply
    5. Natalie says

      March 16, 2022 at 8:48 am

      I'm going to make this cauliflower tonight for dinner. Sounds amazing. That sauce must be so delicious.5 stars

      Reply
    6. Dana says

      March 15, 2022 at 5:04 pm

      This is a great healthy take on a restaurant favorite! We loved it and will definitely be making again.5 stars

      Reply
    7. Cindy says

      February 22, 2022 at 3:27 pm

      What a great recipe. The flavor was amazing and the texture perfect!5 stars

      Reply
    8. Beth says

      May 20, 2020 at 1:05 pm

      I love recipes like this one that is flavorful but also healthy! I bet I could even get my picky kiddos to gobble this up!5 stars

      Reply
    9. Jessica says

      May 20, 2020 at 12:06 pm

      These were great. The whole family loved them and the sauce.5 stars

      Reply
    10. Veronica Moore says

      February 14, 2020 at 2:21 pm

      What oil do you use to fry

      Reply
      • Taryn says

        February 15, 2020 at 3:10 pm

        You can use any oil of your choice depending on the smoking point. I like refined coconut oil. Here is a great guide on frying oil: http://guygoneketo.com/understanding-smoke-point-best-keto-frying-oils/

        Reply

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