CRISPY GARLIC PARMESAN CAULIFLOWER FRIES
(Oven-Baked, Low-Carb Side Dish)
KEY INFO
Prep Time: 15 minutes
Cook Time: 20-25 minutes
Total Time: 40-45 minutes
Servings: 4-6
Difficulty: Moderate
Cost: ~$10
DIETARY TAGS
- ✓ Vegetarian
- ✓ Low-Carb
- ✓ Gluten-Free Option
- ✓ Vegan Option
EQUIPMENT NEEDED
- Large baking sheet
- Parchment paper
- Mixing bowl
- Sharp knife
- Alternative: Air fryer can replace baking sheet
INGREDIENTS
For the Fries:
- 1 medium cauliflower head (about 600g/21oz)
- 2 tablespoons olive oil (30ml)
- 2 cloves garlic, minced (or 1 tsp garlic powder)
- 1/2 cup breadcrumbs (60g) [Use GF breadcrumbs if needed]
- 1/4 cup grated Parmesan (30g) [Or nutritional yeast for vegan]
- 1 teaspoon Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
METHOD
- Preheat oven to 400°F (200°C)
- Cut cauliflower into even, fry-shaped pieces (about 1/2 inch thick)
- Pat cauliflower thoroughly dry with paper towels
- Mix breadcrumbs, Parmesan, garlic, Italian seasoning, salt, and pepper in a bowl
- Toss cauliflower with olive oil until well-coated
- Coat each piece in the breadcrumb mixture
- Arrange on parchment-lined baking sheet without overcrowding
- Bake for 20-25 minutes until golden brown and crispy
CRUCIAL TIPS
- Dry cauliflower completely to ensure crispiness
- Space fries evenly on baking sheet
- Flip halfway through cooking
- For extra crispiness, broil for final 2 minutes
STORAGE & REHEATING
- Store in airtight container for up to 3 days
- Reheat in oven at 375°F (190°C) for 5-7 minutes
- Not suitable for freezing
COMMON MISTAKES TO AVOID
- Cutting pieces too thick
- Overcrowding the pan
- Under-drying the cauliflower
- Using too much oil
VARIATIONS
- Spicy: Add 1/2 tsp cayenne pepper
- Ranch: Mix in ranch seasoning
- Mediterranean: Add oregano and lemon zest
- Vegan: Use nutritional yeast instead of Parmesan
This recipe hits that perfect sweet spot between healthy and crave-worthy. The key is getting them properly crispy – patience during the drying process really pays off here.
