Low-Carb Gluten-Free Breaded Cauliflower

They say that cauliflower is the new kale for 2016. I don’t know about that, but I do know that it is the perfect substitute for high carb starches like rice and potatoes. This roasted cauliflower dish is the low-carb replacement for high-carb gluten-free breaded cauliflower. It’s not full of starch but provides the same flavor and texture. Make the Parmesan variation if desired.

Low-Carb Gluten-Free Breaded Cauliflower

Prep Time: 10 minutes

Cook Time: 35 minutes

Total Time: 45 minutes

Yield: Makes 6 servings, 1 cup each

Low-Carb Gluten-Free Breaded Cauliflower

Cut back on carbs by making these flavorful breaded cauliflower bites. The key is in the breading ingredients. Your family and guests will never know it's not full of starch.


  • Gluten-free olive oil spray
  • 1 head cauliflower, broken into florets
  • Salt and ground black pepper, to taste (lots of pepper for heat)
  • 1/2 cup high-protein gluten-free flour (I use oat flour) (or 1/4 Parmesan cheese, for crispness)
  • 1/2 teaspoon garlic powder (optional) - omit for Parmesan version
  • 1/2 teaspoon onion powder (optional) - omit for Parmesan version
  • Paprika, for color (optional)


  1. Preheat the oven to 400°F. Line two baking sheets with silicon baking mats or parchment paper, and generously coat them with gluten-free olive oil spray.
  2. Distribute the cauliflower in a single layer between the baking sheets. Lightly spray them with olive oil spray and season with salt and pepper.
  3. Bake for 30 minutes on the center shelf of the oven, or until the cauliflower is golden brown and crispy around the edges. Turn over the cauliflower and rotate the pans halfway through baking.
  4. Combine the flour with the garlic, onion powder, if using.
  5. Scatter the flour mixture or Parmesan cheese in a baking dish. Add the paprika, if using. Gently toss the roasted cauliflower in the flour mixture. Return to the baking sheets and the oven, and bake an additional 5 minutes or until golden brown.


Because ovens vary, if your oven doesn't brown the cauliflower, place it on a high rack or under the broiler for a few seconds.


I can't wait to experiment with almond flour/meal. Nut flours are the only gluten-free flours higher in protein than oat flour.

For a more substantial vegetable, coat the raw cauliflower in egg white and then douse them in seasoned flour. Then spray them with oil and bake as instructed.

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