Cauliflower Chips


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.

Active Time:
10 mins
Total Time:
50 mins


  • 2 cups riced cauliflower (12 ounces; see Tip)

  • 1 ⅓ cups finely grated Parmesan cheese

  • ½ teaspoon dried Italian seasoning

  • ½ teaspoon ground pepper

  • ¼ teaspoon salt


  1. 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.

  2. 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.

  3. 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.

  4. 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.

    Cauliflower Chips
    Caitlin Bensel


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 (per serving)

74 Calories
4g Fat
5g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 74
% Daily Value *
Total Carbohydrate 5g 2%
Dietary Fiber 1g 4%
Total Sugars 1g
Protein 5g 10%
Total Fat 4g 5%
Saturated Fat 2g 10%
Cholesterol 12mg 4%
Vitamin A 139IU 3%
Sodium 353mg 15%
Potassium 201mg 4%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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