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Almond Flour Cauliflower Popcorn {2 ingredients, Vegan, Keto, Oil-Free}


Almond flour cauliflower popcorn is your new favorite snack! Made with 2 ingredients (cauliflower & almond flour), it is vegan, keto, paleo, oil-free, and a breeze to make.
Small basket of almond flour cauliflower

Cauliflower Popcorn, Your New Favorite Snack

I need a show of hands, people: who needs to chow down on some delicious snacks right now? Please keep your hand up if you need the snacks to be healthy. Both hands up now farther up if you also want the snack easy-to-make?

I’ve got you. This is my new Netflix-watching favorite nibble. I’ve even convinced my husband (and semi-convinced my 13-year-old) of its deliciousness.

It’s my 2-ingredient Almond Flour Cauliflower Popcorn. It’s so good, and just like regular popcorn, you can flavor it in countless ways (e.g., herbs, cheezi-ness, sriracha, spices, and so much more).

Small basket of almond flour cauliflower popcorn

Here’s what you need:

(1) One medium head of cauliflower

Trim off the leaves and stem and the cut or break the cauliflower into small, popcorn size florets. 

wooden bowl full of caulilfower florets

(2) 3/4 cup (84 grams) of almond flour

The recipe works just as well with almond meal, so use what you have on hand or prefer.

small light blue bowl of almond flour

You will also need some water. I am making the assumption that you have running water, so I’m not including that in the ingredients :). I am a bit of a salt fiend, so I like to add between 1/4 t0 1/2 teaspoon salt, but it is up to you how much, or if you want to add any at all. Go with our own personal tastes and dietary needs.

How to Make Oil-Free Cauliflower Popcorn

Step 1: Whisk the batter

In a large bowl, whisk the almond flour with 2/3 cup (150 mL) water. If you are adding salt, start with 1/8 teaspoon; give the batter a taste and add more if you like (I like!).

You don’t need any oil in this recipe because the fat in the almonds provides the subtle crunch and crispiness at the edges once the cauliflower is baked.

glass bowl of almond flour batter

Step 2: Add cauliflower to batter, tossing to coat

I added half of the cauliflower at a time to the bowl. Use your hands to rub the batter evenly over the cauliflower pieces to coat. 

You can place the cauliflower pieces on a rack on rack set inside of a baking sheet, as I;ve done here, but honestly…baking the cauliflwoer direclty on the baking sheet yields the same result (Imade and ate several batches jus to be sure :)).

Be sure to lightly spritz the baking sheet or rack with nonstick spray beforehand.

preparing cauliflower to be made into cauliflower popcorn

Step 3: Bake for 25 to 30 minutes at 450F (225C)

Slide the baking sheet into a preheated oven (450F/225C) and bake for 25 to 30 minutes until golden brown.

cauliflower popcorn on baking sheet

Step 4: Eat!

Put other chores aside and let the snacking begin!

Overhead shot of small basket of cauliflower popcorn

Now cue up the next episode of your favorite show and snack to your good health. Happy eating!


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Almond Flour Cauliflower Popcorn {2 ingredients, Vegan, Keto, Oil-Free}

  • Author: Camilla
  • Prep Time: 15
  • Cook Time: 30
  • Total Time: 45 minutes
  • Yield: about 6 cups 1x


Almond flour cauliflower popcorn is your new favorite snack! Made with 2 ingredients (cauliflower & almond flour), it is vegan, keto, paleo, oil-free, and a breeze to make.


  • 1 medium head cauliflower, trimmed and cut into small florets
  • 3/4 cup (84 g) almond flour or almond meal
  • 2/3 cup (150 mL) water
  • Optional: 1/4 to 1/2 teaspoon fine sea salt (or to taste)


  1. Preheat oven to 450F (225C). Lightly spritz a large rimmed baking sheet with nonstick cooking spray.
  2. In a large bowl, whisk the almond flour, water and (optional) salt until blended.
  3. Add 1/2 of the cauliflower to bowl, tossing to coat (use hands to rub the almond batter into the cauliflower pieces). Place coated pieces on prepared baking sheet. Repeat with remaining cauliflower (note: if any batter solids remain in bowl; rub over the top of the cauliflower).
  4. Bake in the preheated oven for 25 to 30 minutes until golden brown (check early to avoid burning).
  5. Serve immediately.


Variations: Add spices, herbs (dried or chopped fresh), black pepper, hot sauce, nutritional yeast (1 to 3 tablespoons, for cheesey flavor), or any other flavor you like to the batter before coating the cauliflower.

Note: I calculated the nutrition without the addition of salt (given that it is optional/variable)

  • Category: Snack
  • Method: Baking


  • Serving Size: 1 cup
  • Calories: 102
  • Sugar: 2.3 g
  • Sodium: 28.8 mg
  • Fat: 7.2 g
  • Saturated Fat: 0.5 g
  • Carbohydrates: 8 g
  • Fiber: 3.9 g
  • Protein: 4.9 g
  • Cholesterol: 0 mg

Keywords: cauliflower, 2-ingredient recipe, paleo, vegan, popcorn, keto, oil-free, grain-free, gluten-free, vegetable snack, almond flour


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Thursday 9th of April 2020

i was wondering if you can do it in an air fryer I have just bought one I will have to try it not shore if the baking paper will . burn


Friday 10th of April 2020

Hi Karen,

Yes, these come up really well in the air fryer (I love my air fryer). Begin checking them earlier than the specified time, they will most likely need less time than a regular oven.


Monday 30th of March 2020

Thank you so much for the care you take in listing salt as an ingredient--when it can be reduced or eliminated, for example.

I am eager to try your cauliflower popcorn recipe. I have only frozen cauliflower, though. Is it likely to work? Also,FYI, the nutrition information somehow isn't on the recipe copy that I received.

Anyway, thank you again. I love getting your posts.


Tuesday 31st of March 2020

Hi Larayne,

You are very welcome :)

As for the frozen cauliflower: I think you can make it work, but I suggest you defrost it and drain it well (e.g., clean dish towel--save those paper towels! :)) to blot away as much liquid as possible. Since the cauliflower will somewhat "wet" after blotting it, I suggest skipping the "batter" portion altogether; instead, I would toss the defrosted cauliflower with a few tablespoons (at a time) of dry almond flour until it is coated. If it does not stick, add a drizzle of water to help it adhere. I say tablespoons of almond flour as I am guessing the frozen cauliflower is only about 12 ounces, yes? I think this should turn out well!

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