Traditional recipes

Cauliflower popcorn recipe

Cauliflower popcorn recipe

  • Recipes
  • Ingredients
  • Vegetable
  • Cruciferous vegetables
  • Cauliflower

A quick and easy low carb snack, this recipe for cauliflower 'popcorn' is a great way to eat more veg!

2 people made this

IngredientsServes: 4

  • 1 large cauliflower, broken into small florets
  • 1 tablespoon olive oil
  • 1/2 teaspoon garlic salt

MethodPrep:10min ›Cook:15min ›Ready in:25min

  1. Preheat oven to 200 C / Gas 6.
  2. Whisk olive oil and garlic salt together in a large bowl; add cauliflower and toss to coat completely. Spread cauliflower out onto a baking sheet.
  3. Bake in the preheated oven until golden and tender, 15 to 18 minutes.


Cauliflower popcorn

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Reviews & ratingsAverage global rating:(36)

Reviews in English (30)

by bd.weld

I can honestly say that I have tried a few roasted cauliflower recipes on this site and this one is the easiest and tastiest. Thank you laqop for sharing this with us.-24 Nov 2014

by Buckwheat Queen

This works perfectly for a light night snack. I used garlic powder instead of salt and halved the amount. Perfect! Thanks for the recipe.-28 Jan 2015

Hot & Spicy Popcorn Cauliflower

Feeling peckish? Instead of reaching for the usual pre-packaged snacks, take some time to whip up a bowl of hot and spicy ‘popcorn chicken’. For seasoning, we used onion and garlic powder, together with some spices – making for a low fat and vegan-friendly way to replicate the party favourite. The best part? You can leave most of the work to your air-fryer!


The Minestrone That Makes A Delectable One-pot Meal…



Combine linseed meal with ⅔ cup (160 ml) water in a large bowl stand for 5 mins or until thickened. Add mustard and hot sauce stir to combine.

Combine flour, onion powder, garlic powder and spices in a second large bowl season with salt.

Cut cauliflower into 2.5 cm florets.

Preheat a 5.3 litre air fryer to 180 C for 3 mins.

Add cauliflower to linseed mixture stir to coat. Working in batches, toss cauliflower in flour mixture to coat spray generously with oil.

Taking care, pull out the air-fryer pan and basket place half the coated cauliflower in basket. Slide pan and basket back into appliance. Keep temperature set at 180 C set timer for 10 mins. Cook until cauliflower is golden. Transfer popcorn cauliflower to a bowl season with salt. Cover to keep warm. Repeat cooking with remaining coated cauliflower.

Cauliflower popcorn recipe - Recipes

Cauliflower popcorn recipe? Healthy KFC chicken? you ask, well read on. Eating KFC popcorn chicken is a distant dream it’s now all about the cauliflower popcorn. It’s not the green juice gulping human saying that but the “adult” who may have finally learnt that you will NEVER feel good after FKC, not saying haven’t tried to prove this wrong, hundreds of times. That’s why you need to give this recipe a go.

Tasty Baked Cauliflower Popcorn

This recipe for is so delicious you will find yourselves 4 g&t’s down on a Friday night, telling your new best friend at the in the toilets about it and the benefits of cauliflower.

I made a healthier version of the dipping sauce with yoghurt instead of mayo, e you need to balance you the excessive consumption of other delicious foods such as blue cheese and baguettes

What to Pair These With?
These crispy cauliflower bites go perfectly with a main dish, anything from seasonal banquets, weeknight or cookouts! No matter whether your cooking chicken, fish, beef or turkey they go perfectly! Recently we did a turkey in the electric smoker and had them on the side, we had everything at the dinner party asking for the recipe!

The fact this cauliflower popcorn actually tastes like KFC popcorn chicken will actually confuse your brain, tummy and mind, it still does for us.

When others find it’s actually cauliflower instead of chicken they will be stocked and amazing at this healthy alternative. You may be confused with who you can create popcorn chicken without chicken. However, have faith and read on you are going to love cauliflower popcorn.

The secret ingredient of cauliflower tastes nothing of it when cooked and has the same texture of chicken. The cauliflower popcorn option goes well as a side dish or main event.

All you need is a head of cauliflower, two eggs, 1 cup of panko bread crumbs(essential item) and a few herbs and spices!

My mix of panko bread crumbs with herbs and spices for the Baked Cauliflower Popcorn

  • 3 ounces pretzel sticks (about 22), broken into pieces
  • ⅓ cup pecans
  • 2 large egg whites
  • 2 tablespoons water
  • 1 teaspoon Dijon mustard
  • 1 teaspoon garlic powder
  • 4 cups 1-inch cauliflower florets
  • ¼ teaspoon kosher salt
  • Canola or avocado oil cooking spray
  • ½ cup Dipping sauces for serving, such as honey mustard, ranch dressing and/or ketchup

Preheat oven to 450 degrees F. Thoroughly coat a wire rack with cooking spray and set on a foil-lined baking sheet.

Combine pretzels and pecans in a food processor pulse until the pecans and pretzels are evenly chopped. Transfer to a shallow dish.

Whisk egg whites, water, mustard and garlic powder in a second shallow dish. Add cauliflower in batches and turn to coat, then dredge in the pecan mixture, turning to coat evenly. Shake off excess. (Discard any remaining egg and pecan mixture.) Place the cauliflower on the prepared rack and thoroughly coat with cooking spray.

Bake until the cauliflower is tender and the crust is golden, 20 to 25 minutes. Sprinkle with salt. Serve with dipping sauce(s), if desired.

Nutritional InformationShow More

  • Amount Per Serving % Daily Value *
  • Calories 29
  • Calories from Fat 2.9
  • Total Fat 0.3g 0 %
  • Saturated Fat 0.1g 0 %
  • Trans Fat 0.0g 0 %
  • Protein 2.2g 4 %
  • Amount Per Serving % Daily Value *
  • Cholesterol 0.0mg 0 %
  • Sodium 151mg 6 % Potassium 0 0 % -->
  • Total Carbohydrates 5.9g 2 %
  • Dietary Fiber 2.3g 9 %
  • Sugars 2.2g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Ratings & Comments

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Is cauliflower some miracle vegetable that transforms into rice, potatoes, and popcorn? lol I have got to start trying some of this stuff! I would like to know if it's possible to get this somewhat crunchy, though. I don't expect it to taste like popcorn even though it sort of looks like it, but would a little Panko do the job? How would you get the panko to stick?

I love cauliflower, but this was nothing close to popcorn. but it will still get eaten.

This is such a good idea. I don't even roast the cauliflower. I cut it into flowerettes and spray with cooking spray. Then I sprinkle on pre-made popcorn seasoning. It's probably too high in sodium, but it's worth it, given the low calories. It's new my go-to snack.

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None, but don&rsquot forgo the salt at the end, it needs it.

Revenge may be a dish best served cold, but these best served straight from the oven and eaten. The oven baked popcorn cauliflower will lose its crunch on cooling. You can store any leftovers in the fridge for a day and then reheat in the oven, but it won&rsquot be the same.

Style Guide: Glass bowl from Pyrex , Enamel baking trays can be bought from Falcon , Red bowl from Mud Australia , Bamboo skewers from Avanti ,

Yes, just reheat it in the oven! The cauliflower popcorn might not be as crispy as the first time but you could make a huge and store it in the fridge and reheat what you want to eat.

This Cauliflower Popcorn is simple to make and will satisfy your popcorn cravings. Transform cauliflower into low carb popcorn with just a few ingredients!

  1. Line a baking tray with parchment paper and preheat oven to 350ºF (180ºC)
  2. Mix almond meal and ground spices in a medium-sized bowl to make a crumb.
  3. In another bowl, mix together well the almond or coconut milk and brown rice flour to make batter.
  4. Coat cauliflower florets a few at a time, then toss in almond meal spice mix.
  5. Bake for 25-30 minutes or until golden brown and crisp.

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Alongside being a qualified nutritionist and our social media guru, Rachel is Food Matters’ Recipe Developer. She’s forever dreaming up and developing new recipes for the community to enjoy.