Keto Cauliflower Fries
I have created keto fries, cauliflower fries that is, they are so yummy you will not even miss regular potato fries that are full of carbs. Cauliflower is such a versatile vegetable that I thought, “You know, I bet I can make this into fries that are really delicious.” So, that is what I did. With the inclusion of seasoning, it is the perfect counterpart to any bunless burger or pigs in a blanket. Add some sugar-free ketchup or barbecue sauce and you’ve got a great dinner!
Fries, Fries, Fries
I really don’t care for the jicama fries, radish fries, or turnips fries. The only way for me to have fries again and not eat the carb-laden ones was to create a cauliflower fry recipe. These are baked fries and not done in oil because they are more delicate and would fall apart. However, I always used to bake my fries, way before starting keto.
Get The Kids Involved
You could even get the kids involved with making these because you are rolling the fries out by hand. That would be so much fun for them to roll their own fries out for dinner. I made these with my Keto Pigs in a Blanket, so it was a whole lot of rolling to do for both, but it doesn’t take that long and it was such a treat for my family. They have not had french fries for over a year since we started on keto.
Homemade Vs Store Bought
I did notice that there are cauliflower fries you can buy in the stores now, but they have potato in them and are 15 net grams of carbs per serving. No, thank you! That is too much for me. Mine is only 5 net carbs per serving. I hope that you make this recipe and love it as much as we do.
Update: I said in the video that I will try to freeze these and let you know the results. The results are in and even after 3 months in the freezer, they are still good. 😀
Nutrition for the recipe is on My Fitness Pal just search Certainlyketo-Keto Cauliflower Fries
Keto Cauliflower Fries
Ingredients
- 1 head cauliflower you will need about 2 cups cooked cauliflower with the water squeezed out
- 1 ½ oz cream cheese
- ½ cup cheddar cheese
- 1 egg
- 2 Tbsp coconut flour
- 2 Tbsp Parmesan cheese grated
- Optional seasoning ideas: taco seasoning garlic seasoning mix (i.e Mrs. Dash), or just salt and pepper.
Instructions
- Preheat oven to 425°F.
- Line a cookie sheet with parchment paper and set aside.
- Cut up the head of cauliflower into florets.
- Cook cauliflower until fork tender (I just put it in the microwave for about 8 minutes).
- Put cooked cauliflower into a food processor and blend until smooth.
- Place all of the cauliflower onto a clean kitchen towel or cheesecloth.
- Make sure that you let the cauliflower cool for a few minutes so you don’t burn your hands in the next step.
- Grab all the corners of the towel, so that the cauliflower is in the center of the towel, and squeeze all the excess water out of the cauliflower.
- To a medium bowl add cream cheese and cheddar cheese.
- Microwave in thirty-second intervals, stirring after each time you microwave. It will resemble orange putty when it is ready and pull away from the walls of the bowl.
- Add cauliflower to cheese mixture and mix.
- Add the rest of the ingredients and mix well until dough forms.
- Take a small amount of dough and roll between your hands to make a fry shape.
- Place on a parchment-lined cookie sheet.
- When all the fries are on the cookie sheet, spray with a little bit of cooking spray (olive oil or coconut oil cooking spray).
- Sprinkle with salt and seasoning (optional).
- Bake for 12-15 minutes or until it starts to brown on the bottom.
- Enjoy with your favorite sugar-free ketchup or barbeque sauce.
Video
We are participants in Amazon Services LLC Associates Program, we earn small fees by linking to Amazon.com and affiliated sites. This in no way impacts the price of any item for the customer.
April 10, 2021 @ 3:13 pm
Can you use almond flour instead of coconut? Husband is allergic.
April 10, 2021 @ 6:41 pm
Ashley, I have not tried that. However, if you sub in almond flour I would use fine ground almond flour and try 1/4 cup to 1/2 cup almond flour in place of the coconut flour. I would add a bit at a time until it looks correct and makes a dough. You can watch the video to see what the dough is supposed to look like.
January 12, 2020 @ 11:26 pm
Could I just use pre-packaged mashed cauliflower (e.g. Green Giant, Birds Eye) instead? How would that work? Thanks!
January 13, 2020 @ 2:11 pm
Kevin,
Pre-packaged mashed cauliflower has other ingredients in it so I am not sure if it would work. The challenge is getting the cauliflower as dry as you can by squeezing out all the liquid and commercial mashed cauliflower has ingredients to make it have extra moisture on propose. It would also of course change the macros on this as well.
December 24, 2019 @ 11:49 pm
I just tried these for the 1st time today. Not too bad for a 1st attempt. I think I need to really get the water out of the cauliflower, as the “dough” at the end was still a bit pasty, and didn’t hold together well. Also thought about adding one more egg-white as binding, and putting a pinch of salt into the dough.
I love the idea of the piping bag. I think the consistent thickness will help cook better in the oven…
Also, i did take my 1st try fries and fried them a few seconds (after baking) on each side in a pan over medium heat with some coconut oil in the pan. It made for a crispier finish. It adds a step, but that little bit of crispness added nicely to the texture.
Looking forward to trying this again!! Thank you for getting me started 🙂
December 29, 2019 @ 3:15 pm
Eric,
Yes, getting the water out of the cauliflower is a very important step to get these fries to turn out correctly. I am sure frying it a bit at the end would make for a crispier fry. Glad you like the recipe and thank you for letting us know about your improvements. We love hearing how people make our recipes. 😁
July 3, 2019 @ 1:05 pm
Thanks for sharing
I made these last night to go with a keto bun and buger as well it was delicious. I did 1 thing ddifferent tho.
Instead of rolling out the fries I put all the mixture in a ziplock bag and cut one end, then I just piped these on the parchement paper and it was super quick and no mess =-)
Thanks again.
July 3, 2019 @ 2:25 pm
Maud, What a great idea. Glad you liked the recipe.We love these fries too. 😀
June 24, 2019 @ 1:12 pm
Can you freeze these?
June 24, 2019 @ 1:47 pm
Fidelia,
I am not sure I have not tried that. What I would do its freeze one and see how it does.
May 7, 2019 @ 9:55 am
Apparently the previous comment was made by someone not familiar with Keto. There are only 5 net carbs per serving. I just made these, and they’re fantastic, thanks for posting a great recipe!!!! I received an order of Keto smart bun, Burger Buns from UPS this morning and made Keto Burgers with these Fries on the side, great way to feel like you’re cheating when you’re really not!!
May 7, 2019 @ 4:13 pm
Sammie, I am glad that you like this recipe. Burger and fries are one of my favorites too. 😁
May 4, 2019 @ 8:07 pm
Only 5 French fries for half a days worth of carbs? Sounds good but I’ll have to pass.
August 19, 2019 @ 12:02 pm
You also need to deduct the fiber and sugars in this recipe to get the net carbs.
September 23, 2019 @ 2:44 pm
Can you store them in the freezer? If so for how many weeks or months etc thanks
September 23, 2019 @ 3:46 pm
Yes, you can freeze these. Even after 3 months in the freezer, they are still good.