Go Back
+ servings
Cauliflower fry in ketchup

Keto Cauliflower Fries

Certainly Keto
These fries are great plain or seasoned. They are so yummy you will not miss regular fries.
4.5 from 4 votes
Prep Time 25 mins
Cook Time 23 mins
Total Time 48 mins
Course Side Dish
Cuisine American
Servings 20 Fries
Calories 168 kcal


  • 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.


  • 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.


Nutrition Facts
Keto Cauliflower Fries
Amount Per Serving (5 Fries)
Calories 168 Calories from Fat 99
% Daily Value*
Fat 11g17%
Carbohydrates 10g3%
Fiber 5g21%
Sugar 4g4%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe? Tag us on Instagram@certainly.keto or leave us a comment and rating below