Keto Nashville Hot Cauliflower Nuggets

Name: Keto Nashville Hot Cauliflower Nuggets
Prep time: 140 min
Cook time: 50 min
Total time: 190 min
Yield: 14
Cuisine: keto
Ingredients: Cauliflower; Raw egg; Raw egg, yolk; Parmesan cheese; Salt; Black pepper; Paprika; Chili powder; Garlic powder; Raw egg; Water; Almond flour; Salt; Paprika; Garlic powder; Onion powder; Red Hot Original Cayenne Pepper Sauce; Butter, unsalted; Cream cheese

603 ratings

Keto Nashville Hot Cauliflower Nuggets dish

Prepare Time 140 minutes

Cook Time 50 minutes

Hot cauliflower “buffalo wings” are all the rage. This Keto recipe is a take on the vegetarian favorite, making a better nugget that has more crunchy breading and thickened, sticky sauce. Riced cauliflower is seasoned and blended with low-carb binders before it’s shaped into large nuggets. They’re frozen and then breaded in a spicy almond flour coating. Instead of being fried in unhealthy oils, the hot nuggets are baked to golden. Each bite has a crisp outside and soft, steamy inside. The cauliflower nuggets are then tossed in a special Keto buffalo sauce. The sauce is thickened with butter and a little cream cheese to increase your fat macros and also give the sauce a tangy twist. To cool your palette, eat the Nashville hot cauliflower nuggets with low-carb celery sticks or Carb Manager Keto Ranch Dressing. ### Parmesan Cheese On a Vegetarian Keto Diet Parmesan cheese can become an ace up your sleeve if you’re vegetarian. Parmesan cheese has good qualities to use as a binder in foods, like “meat” loaf or any type of nugget. It also is high in protein, so it’s a good addition to your meal without meat. That’s what makes an ingredient like parmesan cheese so great for the Keto diet too. ### How Many Should I Eat In A Meal? Carb Manager makes it easy to add as many servings of any recipe to your food log. Just tap the + and - buttons to adjust how many cauliflower nuggets you are going to eat. For a Keto meal, 2-3 pieces would be the most ideal to stay within your macros. You can eat this serving size as a snack, or include other high-fat, low-carb Keto ingredients to make a larger meal. Jessica L.

How to make Keto Nashville Hot Cauliflower Nuggets

Begin with a medium to large head of raw cauliflower, and rice it into a large mixing bowl. The riced cauliflower should equal the amount listed in the ingredients. Mix egg, yolks, parmesan, salt, pepper, paprika, chili powder, and garlic powder into the riced cauliflower until you have a thick mixture. Line a sheet tray with parchment paper, and scoop 2-tablespoon portions of cauliflower mixture onto the paper. Make sure each scoop is packed densely so the cauliflower rice doesn’t fall apart.
Set the tray in your freezer and leave them for at least 2 hours or until frozen. The nuggets need to be frozen all the way through for the best end result. Once they’re frozen, turn on your oven to preheat to 375 degrees. While the oven is preheating, whisk together the second amount of egg and water in a bowl. On a clean plate, mix together the almond flour, salt, paprika, garlic powder, and onion powder.
One by one, dip a frozen cauliflower nugget in the egg wash, let the excess egg drip off, then roll in the almond flour breading. Set each breaded cauliflower nuggets back on the tray. Bake the tray of nuggets for 45 minutes or until the breading is browned and crispy. Depending on your oven, you may need to rotate your sheet tray to ensure even browning on the nuggets. Let the nuggets cool for 5 minutes before doing anything further with them.
While the nuggets are baking, you can make the buffalo sauce. Pour your preferred brand of vinegar-based hot sauce into a pot, and bring it to a simmer. Add melted butter and cream cheese, and stir the ingredients until they’re melted. Softening the cream cheese beforehand may make it easier to break up any lumps in the sauce. Once the sauce is free of white streaks, let it cool and thicken until you’re ready to toss it with the nuggets.
Once the nuggets have finished cooling, transfer them to a large mixing bowl. Pour the thickened buffalo sauce over the nuggets, then toss or fold everything together. Folding the nuggets in the sauce with a spatula will help ensure the breading doesn’t come off. Serve right away while warm and include any Keto dipping sauce you enjoy at your discretion.

Ingredients of Keto Nashville Hot Cauliflower Nuggets

Ingredient	Quantity
1. Cauliflower	undefined
2. Raw egg	undefined
3. Raw egg, yolk	undefined
4. Parmesan cheese	undefined
5. Salt	undefined
6. Black pepper	undefined
7. Paprika	undefined
8. Chili powder	undefined
9. Garlic powder	undefined
10. Raw egg	undefined
11. Water	undefined
12. Almond flour	undefined
13. Salt	undefined
14. Paprika	undefined
15. Garlic powder	undefined
16. Onion powder	undefined
17. Red Hot Original Cayenne Pepper Sauce	undefined
18. Butter, unsalted	undefined
19. Cream cheese	undefined

Keto Nashville Hot Cauliflower Nuggets nutrients

caloriesKCal: 78.976 caloriesKJ: 330.436 totalCarbs: 2.587 diabetesCarbsADA: 2.118 netCarbs: 1.486 diabetesCarbs: 1.497 fiber: 1.078 starch: 0.176 sugar: 1.186 addedSugar: 0 sugarAlcohols: 0.024 protein: 3.64 fat: 6.467 transFat: 0.097 monousatFat: 2.56 polyunsatFat: 0.85 omega3Fat: 0.067 omega6Fat: 0.783 saturatedFat: 2.54 cholesterol: 72.612 vitaminA: 54.257 vitaminC: 10.779 vitaminD: 0.371 vitaminE: 1.206 vitaminK: 3.931 vitaminB1: 0.031 vitaminB2: 0.123 vitaminB3: 0.27 vitaminB5: 0.382 vitaminB6: 0.079 vitaminB12: 0.182 potassium: 89.41 magnesium: 13.911 calcium: 33.598 iron: 0.476 zinc: 0.366 copper: 0.048 phosphorus: 61.543 sodium: 581.738 selenium: 5.332 folate: 20.997 choline: 63.542 alcohol: 0 caffeine: 0 gluten: 0 manganese: 0.115 conjugatedLinoleicAcid: 0.014 phyticAcid: 38.576 xylitol: 0.005 isomalt: 0 sorbitol: 0 maltitol: 0 lactitol: 0 erythritol: 0 pinitol: 0 inositol: 0.017 mannitol: 0.001

Frequently Asked Questions

Is intermittent fasting recommended with a keto diet?

Many people combine intermittent fasting with the keto diet for enhanced results. Fasting periods can help deplete glycogen stores and speed up the process of entering ketosis.

Can I have artificial sweeteners in my keto recipes?

Yes, many keto recipes use artificial sweeteners to achieve a sweet taste without the extra carbs. Experiment with different options to find what works for you.

Are there any side effects of the keto diet?

Some people may experience keto flu, which includes symptoms like fatigue, headache, and nausea. It's temporary and can be managed by staying hydrated and getting enough electrolytes.

What should I do if I experience keto flu?

Keto flu symptoms, like fatigue and headaches, are common when transitioning into ketosis. Stay hydrated, increase your electrolyte intake, and give your body time to adjust.

Can I have fruit juices on a keto diet?

Fruit juices are generally high in carbs and sugars, making them unsuitable for a keto diet. Opt for whole fruits in moderation or choose low-sugar options like berries.