Baked Cauliflower Poppers: A Crispy Low-Carb Side Dish


Baked cauliflower poppers are crispy, delicious and easy to make. Once you try them, they’ll be your new favorite way to enjoy cauliflower for dinner.

Baked Cauliflower Poppers on a red plate with ketchup

What you need:

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Kitchen Tools Needed:

Ingredients Needed:

These are the ingredients you’ll need. All the exact amounts are in the printable card at the bottom of this post.

How to Make Eating Cauliflower Fun

Steamed cauliflower gets boring after a while. However, there are many health benefits of eating cauliflower. It is low in calories and carbohydrates. It’s packed with vitamins, minerals, fiber, and folic acid. No one can argue it’s an important vegetable to include in your diet, but there’s only so much steamed cauliflower you can eat.

We never thought of preparing it any other way until we came across the idea for Baked Cauliflower Poppers from Lindsay at Delighted Momma. We were inspired to give the idea a try. Now there’s no turning back for us. We love baked cauliflower poppers!

Baked Cauliflower Poppers on a red plate with ketchup

Baked cauliflower poppers are tossed lightly in olive oil and seasonings then baked until they’re crispy. This is a delicious side dish. The baked cauliflower poppers have just enough salty flavor to make them a great substitute for french fries. They’re so tasty, even our toddlers love them! Trust us. Once you try these baked cauliflower poppers, your family will ask to have them all the time.

Baked Cauliflower Is A Keto Side Dish

Since the only ingredients are cauliflower and spices, this is a wonderful keto side or snack. Cauliflower is naturally low in carbs, so enjoy a huge plate of them.

Baked Cauliflower Poppers on a red plate with ketchup
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4.67 from 3 votes

Baked Cauliflower Poppers: A Crispy Low-Carb Side Dish

Baked cauliflower poppers are crispy, delicious and easy to make. Once you try them, they'll be your new favorite way to enjoy cauliflower for dinner.
Prep Time10 minutes
Cook Time1 hour 10 minutes
Total Time1 hour 20 minutes
Course: Appetizer, Side Dish
Cuisine: American
Keyword: baked cauliflower, cauliflower poppers, low-carb snack
Servings: 4
Calories: 83kcal
Author: Carrie Ypma



  • 1 head cauliflower
  • 1 1/2 tablespoons olive oil
  • 1/4 tsp Salt
  • 1/4 tsp Pepper
  • 1/4 teaspoon Garlic Powder


  • Cut apart the head of cauliflower and rinse it with water.
    rinsing cauliflower before baking
  • In a medium bowl or large resealable bag, combine olive oil, salt, pepper and garlic powder.
    olive oil pouring into a bowl with spices
  • Add cauliflower and toss to coat evenly.
    cauliflower pieces in a bowl with spices
  • Cover a baking sheet with aluminum foil and lightly grease it with cooking spray. Arrange the cauliflower on the baking sheet in a single layer.
    cauliflower pieces on an aluminum foil lined baking sheet
  • Bake at 400 degrees for 1 hour. Turn the cauliflower every 20 minutes so the edges brown evenly. The browner the edges, the crispier and tastier the cauliflower poppers. Enjoy the baked cauliflower poppers with a side of ketchup!


Inspired by Delighted Momma


Serving: 1serving | Calories: 83kcal | Carbohydrates: 7g | Protein: 3g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 189mg | Potassium: 434mg | Fiber: 3g | Sugar: 3g | Vitamin A: 1IU | Vitamin C: 69mg | Calcium: 32mg | Iron: 1mg
Did you make this recipe?Tag us on Instagram at @kenarryideas or leave us a comment rating below.

Serving Suggestions for Baked Cauliflower Poppers

Baked cauliflower poppers are crispy, delicious and addicting. We can eat the entire head of cauliflower between the two of us. How do you eat your baked or roasted cauliflower? Here are a few ideas.

  • As a side dish. Baked cauliflower poppers are a wonderful side dish for any meal. We usually enjoy them as a substitute for french fries when we have hamburgers or baked chicken tenders.
  • Carb alternative. They are also a great alternative to pasta, potatoes, breads and other high-carb side dishes.
  • With your favorite dips. You’ll find the baked cauliflower poppers are especially tasty dipped in ketchup or barbecue sauce.
Baked Cauliflower Poppers on a red plate with ketchup


This Inspired Idea for Baked Cauliflower Poppers came from Lindsay at Delighted Momma and was shared with her permission. Please visit her website to find more great ideas like this.

Inspired Ideas is a regular feature on Ideas for the Home by Kenarry®, sharing ideas we’ve found from Pinterest or other online resources. The words and photos used in this post are our own, derived from our personal experience implementing this idea. 

If you have an Inspired Idea you’d like us to try, please contact us.

More Tasty Side Dish Ideas

Here are some more delicious side dish ideas for your next meal.

Originally published February 2014. Updated February 2018 and again in February 2020.

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  1. I’ve tried something like this with broccoli but not cauliflower. Great idea! I absolutely love cauliflower but my husband is not a fan. I think he’ll try this, though.

    1. Thanks for stopping by Kenarry today, Carly! I’ve never tried it with broccoli before, but you’re the second person to mention that to me. I’ll have to give that a try. I’ve heard the key with broccoli is to make sure it’s good and dry. Otherwise, it steams itself in the oven instead of roasting.

  2. I am a total cauliflower fan! So much so that I never make any of these recipes because steamed cauliflower never gets old for me! I droll over all these different cauliflower recipes, though. This sounds delicious!

    We have a healthy living link up on Tuesdays and I’d love for you to link this post. New veggie recipes are the best!! Thanks!

  3. These look great! I’m visiting your blog from nap-time creations link up! I love it! I’m going to pin this for later;)

    1. Thanks Carolyn! I’m glad you stopped by to check out the Baked Cauliflower Poppers – and delighted that you pinned it too! Have a great week!

  4. I actually made this recipe on Tuesday, but instead of eating it with ketchup we combined a tablespoon of capers with 100ml of mustard. Oh my! Even my 3yo eat it.

    Thanks for sharing it with us at #whyfakeitjustmakeit.

    1. Oh great! I’m so glad you tried it, Nadia. Aren’t the Cauliflower Poppers delicious? What a fun idea to make a dipping sauce with capers and mustard! Thanks for coming by to let me know how the recipe worked for your family.

  5. I love roasted cauliflower and broccoli. I like to take some olive oil and put it in a saute pan and add some fresh garlic and red pepper flakes and let it go for a minute to flavor the oil and then toss the cauliflower in the oil, spread on a baking sheet, salt/pepper and then roast.

  6. G’day! Love roasted cauliflower! YUM!
    View as part of Let’s Get Real Party!
    Cheers! Joanne

  7. Hi, I actually made these tonight. I did sprinkle a bit of parm on them after they had baked awhile. Hubby and I ate them without a dip, and we both loved them! Found your blog through Moonlight and Mason Jars.

    1. Yay! We’re so glad you loved them and even more thrilled that you came back to tell us about it. What a great idea to sprinkle them with parmesan. We’ll have to try that next time!

  8. I have seen these before, but have not made them. You are so right eating cauliflower one way does get boring. Followed you here from the Foodie Friday link up.

    1. Great idea, Michelle! I’ve only roasted cauliflower and carrots. I really ought to try it with other veggies. What are your favorites to roast?

    1. It’s delicious, Tianna! We actually eat it in place of french fries or another starch with our main meal rather than as a snack. Cauliflower is so tasty this way, especially with ketchup.

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