Healthy Recipes Lifestyle Diets Low-Carb Low-Carb Appetizer Cauliflower Chips 5.0 (6) 5 Reviews 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. By Melissa Gray-Streett Melissa Gray-Streett A graduate of the Culinary Institute of America, Melissa Gray-Streett trained in traditional French-style cooking, restaurant and front-of-house management. Since transitioning to recipe development and food styling in 2015, Melissa has developed over 1,500 original recipes and styled over 300 photo shoots. EatingWell's Editorial Guidelines Updated on October 5, 2025 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is the senior nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Save Rate PRINT Share Active Time: 10 mins Total Time: 50 mins Servings: 6 Nutrition Profile: Low-Carb Nut-Free Soy-Free Vegetarian Egg-Free Gluten-Free Jump to Nutrition Facts These low-carb cauliflower chips are crispy and delicious.Parmesan cheese adds a bit of protein and calcium.See the bottom of the recipe for air fryer instructions as well as how to make your own cauliflower rice. Cook Mode (Keep screen awake) Ingredients 1/2x 1x 2x Oops! Something went wrong. Our team is working on it. This recipe was developed and tested at its original yield and has not been tested at other yields. Note that only the ingredient list is scaled, so you may need to make adjustments to ingredient amounts, cooking times and equipment sizes in the recipe steps. Scaling could also impact the nutrition analysis. Original recipe (1X) yields 6 servings See More 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 Directions 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. Caitlin Bensel Equipment Parchment paper Tip 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. Originally appeared: EatingWell.com, May 2021 Save Rate Print Nutrition Facts (per serving) 74 Calories 4g Fat 5g Carbs 5g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Serving Size 3 chips Calories 74 % Daily Value * Total Carbohydrate 5g 2% Dietary Fiber 1g 4% Total Sugars 1g Added Sugars 0g 0% 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.