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I love cauliflower. Any cauliflower. In fact, when I was young we lived quite a distance from the market and it was not unheard of for little ole me to snack away on my poor mother’s freshly purchased cauliflower head during the car ride home.
I still adore raw cauliflower, but this yummy “crumbed” cauliflower is a pretty close second. The coconut and turmeric pair so beautifully together and the crunchy coating will have you going back for more… and more.
The Smokey Tomato Dip is the perfect partner to my Coconut and Turmeric Crumbed Cauliflower. The addition of cumin, which is known to aide digestion and improve immunity, gives it a subtle middle eastern flavour.
Hands-on Overall
Nutritional values (per serving)
Net carbs7.8 grams
Protein13.4 grams
Fat26 grams
Calories318 kcal
Calories from carbs 10%, protein 17%, fat 73%
Total carbs14.5 gramsFiber6.7 gramsSugars5.1 gramsSaturated fat9.1 gramsSodium226 mg(10% RDA)Magnesium95 mg(24% RDA)Potassium578 mg(29% EMR)
Ingredients (makes 6 servings)
Crumbed Cauliflower:
- 1 medium cauliflower, cut in florets (450 g/ 1 lb)
- 1 1/2 cups almond flour (150 g/ 5.3 oz)
- 1/2 cup coconut flour (60 g/ 2.1 oz)
- 2 large eggs
- 1 1/2 tsp turmeric powder
- 1/2 tsp smoked paprika
- Optional: 1/4 tsp chili powder
Smokey Tomato Dip:
- 200 grams softened cream cheese (7.1 oz)
- 6 tbsp unsweetened tomato sauce/passata (90 ml/ 3 fl oz)
- 1 tbsp smoked paprika
- Optional: 1/4 tsp chili powder
- 1/4 tsp ground cumin
Instructions
- Preheat oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional). Mix almond flour, coconut flour and spices, except turmeric, in a large bowl.
- Beat eggs and turmeric powder in a separate bowl.
- Dip each cauliflower floret into the egg mixture and then coat thoroughly with the seasoned crumb.
- Place each crumbed floret onto a lined baking sheet. When all the cauliflower is crumbed, bake for about 20 minutes, or until browned.Turn the tray halfway through the cooking time.
- To make the dip, place all ingredients into a mixer bowl and mix well until light and creamy. Serve the crumbed cauliflower with the Smokey Tomato Dip as a snack or as a side dish with your main meal.
- You can store the crumbed cauliflower covered in the refrigerator for up to 3 days (coating will get soggy though). The dip can be stored covered in the refrigerator for up to 5 days.
Golden Crumbed Cauliflower
Step by Step
Ingredients
- 1 medium cauliflower, cut in florets (450 g/ 1 lb)
- 1 1/2 cups almond flour (150 g/ 5.3 oz)
- 1/2 cup coconut flour (60 g/ 2.1 oz)
- 2 large eggs
- 1 1/2 tsp turmeric powder
- 1/2 tsp smoked paprika
- Optional: 1/4 tsp chili powder
- 200 grams softened cream cheese (7.1 oz)
- 6 tbsp unsweetened tomato sauce/passata (90 ml/ 3 fl oz)
- 1 tbsp smoked paprika
- Optional: 1/4 tsp chili powder
- 1/4 tsp ground cumin
Instructions
- Preheat oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional). Mix almond flour, coconut flour and spices, except turmeric, in a large bowl.
- Beat eggs and turmeric powder in a separate bowl.
- Dip each cauliflower floret into the egg mixture and then coat thoroughly with the seasoned crumb.
- Place each crumbed floret onto a lined baking sheet. When all the cauliflower is crumbed, bake for about 20 minutes, or until browned.Turn the tray halfway through the cooking time.
- To make the dip, place all ingredients into a mixer bowl and mix well until light and creamy. Serve the crumbed cauliflower with the Smokey Tomato Dip as a snack or as a side dish with your main meal.
- You can store the crumbed cauliflower covered in the refrigerator for up to 3 days (coating will get soggy though). The dip can be stored covered in the refrigerator for up to 5 days.
Nutrition (per serving)
Calories318kcal
Net Carbs7.8g
Carbohydrates14.5g
Protein13.4g
Fat26g
Saturated Fat9.1g
Fiber6.7g
Sugar5.1g
Sodium226mg
Magnesium95mg
Potassium578mg
Detailed nutritional breakdown (per serving)
| Total per serving |
| 7.8 g | 13.4 g | 26 g | 318 kcal |
| Cauliflower, fresh |
| 2.2 g | 1.4 g | 0.2 g | 19 kcal |
| Almond flour (blanched ground almonds, almond meal) |
| 2.2 g | 5.4 g | 13.1 g | 148 kcal |
| Coconut flour, organic |
| 1.1 g | 1.7 g | 1.5 g | 37 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.1 g | 2.1 g | 1.6 g | 24 kcal |
| Turmeric, spices (dried, ground) |
| 0.2 g | 0.1 g | 0 g | 2 kcal |
| Paprika, smoked (spices) |
| 0 g | 0 g | 0 g | 1 kcal |
| Cream cheese, soft (full-fat) |
| 1.1 g | 2.3 g | 9.3 g | 82 kcal |
| Tomato sauce (passata), unsweetened |
| 0.6 g | 0.2 g | 0 g | 4 kcal |
| Paprika, smoked (spices) |
| 0.2 g | 0.2 g | 0.1 g | 3 kcal |
| Cumin, ground |
| 0.1 g | 0 g | 0 g | 1 kcal |
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