Keto Bang Bang Cauliflower 🥦

A crispy, spicy, slightly sweet keto-friendly cauliflower dish inspired by Bang Bang sauce. This version uses low-carb ingredients and can be baked, air-fried, or deep-fried.

Servings

• 4 servings

Nutrition (Approximate, per serving)

• Calories: 220
• Net Carbs: 6–8g
• Protein: 7g
• Fat: 18g

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Ingredients

For the Cauliflower

• 1 large head cauliflower (about 700–800g), cut into bite-sized florets
• 1 cup almond flour
• ¼ cup grated Parmesan cheese
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp paprika
• ½ tsp salt
• ¼ tsp black pepper
• 2 large eggs
• 2 tbsp heavy cream or unsweetened almond milk

For the Keto Bang Bang Sauce

• ½ cup mayonnaise
• 2 tbsp sugar-free sweet chili sauce
• 1 tbsp hot sauce (such as sriracha-style sugar-free hot sauce)
• 1 tsp rice vinegar
• ½ tsp garlic powder
• Optional: 1–2 tsp keto sweetener (erythritol or monk fruit), to taste

Garnish

• 1 tbsp sliced green onions
• 1 tsp sesame seeds
• Fresh chopped cilantro (optional)

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Equipment

• Large mixing bowls
• Baking sheet or air fryer
• Parchment paper
• Whisk

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Step 1: Prepare the Cauliflower

1. Wash and thoroughly dry the cauliflower.
2. Cut into evenly sized florets, about 1½–2 inches each.
3. Pat dry with paper towels. Removing excess moisture helps achieve a crisp coating.

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Step 2: Make the Coating

In a large bowl, combine:

• Almond flour
• Parmesan cheese
• Garlic powder
• Onion powder
• Paprika
• Salt
• Black pepper

Mix well.

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Step 3: Prepare the Egg Wash

In a separate bowl, whisk together:

• Eggs
• Heavy cream or almond milk

Whisk until smooth.

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Step 4: Coat the Cauliflower

1. Dip each cauliflower floret into the egg mixture.
2. Roll in the almond flour mixture until fully coated.
3. Place on a parchment-lined tray.
4. Repeat with all florets.

For extra crunch, lightly spray the coated florets with avocado oil or olive oil spray.

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Step 5: Cook the Cauliflower

Air Fryer Method (Recommended)

1. Preheat air fryer to 375°F (190°C).
2. Arrange florets in a single layer.
3. Air fry for 12–15 minutes.
4. Shake the basket halfway through cooking.
5. Continue until golden brown and crispy.

Oven Method

1. Preheat oven to 425°F (220°C).
2. Place coated florets on a lined baking sheet.
3. Spray lightly with oil.
4. Bake 25–30 minutes, flipping halfway through.
5. Bake until crisp and golden.

Deep-Fry Method

1. Heat avocado oil to 350°F (175°C).
2. Fry in batches for 3–4 minutes.
3. Drain on a wire rack or paper towels.

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Step 6: Make the Bang Bang Sauce

In a bowl, whisk together:

• Mayonnaise
• Sugar-free sweet chili sauce
• Hot sauce
• Rice vinegar
• Garlic powder
• Optional keto sweetener

Taste and adjust:

• More hot sauce for heat.
• More sweetener for sweetness.
• More vinegar for tang.

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Step 7: Toss and Finish

1. Allow cauliflower to cool for 2–3 minutes after cooking.
2. Place in a large bowl.
3. Add about ¾ of the sauce.
4. Toss gently until coated.

For maximum crispiness, drizzle the sauce instead of fully tossing.

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Step 8: Garnish and Serve

Top with:

• Green onions
• Sesame seeds
• Cilantro (optional)

Serve immediately while crispy.

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Variations

Extra Spicy

Add:

• ½ tsp cayenne pepper to the coating
• Extra hot sauce in the Bang Bang sauce

Cheesy Version

Add:

• ¼ cup extra Parmesan to the coating

Protein Boost

Serve with:

• Grilled chicken
• Shrimp
• Salmon

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Homemade Keto Sweet Chili Sauce (Optional)

Mix:

• ¼ cup water
• 2 tbsp rice vinegar
• 1 tbsp keto sweetener
• 1 tsp chili flakes
• ½ tsp xanthan gum

Simmer for 2–3 minutes until slightly thickened, then cool before using.

This keto Bang Bang cauliflower works well as an appetizer, side dish, or even a meatless main course with a salad.