Rating: 5 stars
3 Ratings
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These crisp cauliflower chips are low in carbs and can be made in either the oven or your air fryer. Plus, they require just cauliflower, Parmesan cheese and seasonings to make! Swap out the Italian seasoning for ranch seasoning or your favorite spice blend for a different flavor profile.

EatingWell.com, May 2021


Read the full recipe after the video.

Recipe Summary

10 mins
50 mins


Ingredient Checklist


Instructions Checklist
  • Position racks in top and bottom third of oven; preheat to 375°F. (Alternatively, see Air-Fryer Version below.) Line 2 large rimmed baking sheets with parchment paper; coat with cooking spray.

  • Place cauliflower in a large microwave-safe bowl. Microwave on High, uncovered and stirring halfway through, until tender, about 2 minutes. Place the cauliflower in a clean kitchen towel (or paper towels); squeeze out as much liquid as possible. Place the cauliflower in a medium bowl; add Parmesan, Italian seasoning, pepper and salt; stir until combined.

  • Using a leveled tablespoon, portion mounds of cauliflower mixture 2 inches apart on the prepared baking sheets. Using a lightly greased bottom of a measuring cup or glass, press each portion into a circle about 1/8 inch thick.

  • Bake both pans, rotating them halfway through, until the chips are golden brown and crisp, about 20 minutes. Transfer to a paper-towel-lined plate; let cool completely, about 20 minutes.


Parchment paper


To make your own cauliflower rice: Break 1 medium head cauliflower into florets. Pulse in a food processor until chopped into rice-size pieces.

Air-Fryer Version

Prepare cauliflower through Step 3. Preheat air fryer to 325°F for 5 minutes. Lightly coat the fry basket with cooking spray. Working in batches, gently place the cauliflower circles in the basket. Cook until mostly golden, about 8 minutes. Gently flip the chips and continue to cook until golden all over, about 5 more minutes. Let cool slightly, about 5 minutes, before serving. Repeat with the remaining cauliflower.

Nutrition Facts

3 chips
74 calories; fat 4g; cholesterol 12mg; sodium 353mg; carbohydrates 5g; dietary fiber 1g; protein 5g; sugars 1g; saturated fat 2g; vitamin a iu 139IU; potassium 201mg.