Healthy Meal Prep
Cajun Cauliflower Fries with Smoky Remoulade Recipe

Cajun Cauliflower Fries with Smoky Remoulade


Cut carbs by making fries with cauliflower instead of potatoes. You'll need to plan ahead for this, but they are so flavorful you'll be glad you did.


  • ½ cup mayonnaise
  • 1 tablespoon minced dill pickle
  • 2 teaspoons spicy brown mustard
  • 1 teaspoon Louisiana-style hot pepper sauce
  • ½ teaspoon garlic powder
  • ½ teaspoon smoked paprika
  • ¼ teaspoon cayenne pepper
  • 1 medium head cauliflower, cut into florets
  • ½ cup shredded Cheddar cheese
  • 2 ounces cream cheese
  • 1 large egg
  • 3 tablespoons grated Parmesan cheese
  • 2 tablespoons all-purpose flour
  • 1 tablespoon dried parsley
  • 2 teaspoons seafood seasoning (such as Old Bay®)
  • cooking spray


  1. Combine mayonnaise, pickle, mustard, hot sauce, garlic powder, paprika, and cayenne pepper in a small bowl. Mix well and refrigerate remoulade until ready to use.
  2. Place cauliflower in a microwave-safe bowl. Microwave for 6 minutes. Transfer to a food processor in batches and process to the consistency of rice. Place riced cauliflower in the center of a clean dish towel and squeeze out as much liquid as possible.
  3. Combine Cheddar cheese and cream cheese in a large microwave-safe bowl. Heat for 30 seconds. Stir and heat 30 seconds more. Add riced cauliflower, egg, Parmesan cheese, flour, parsley, and seafood seasoning and stir until evenly combined. Cover and refrigerate dough for 1 hour.
  4. Preheat the oven to 425 degrees F (220 degrees C). Line a baking sheet with parchment paper.
  5. Use clean hands to form cauliflower dough into wedge shapes and place on the prepared baking sheet. Lightly spray the top of each wedge with cooking spray.
  6. Bake in the preheated oven until crispy, 35 to 40 minutes. Serve with remoulade for dipping.

Add comment

Nutritional Information

Cajun Cauliflower Fries with Smoky Remoulade

Servings Per Recipe: 8
Calories: 194.7
% Daily Value *
protein: 11 %
carbohydrates: 2 %
exchange other carbs:
dietary fiber: 7 %
fat: 26 %
saturated fat: 26 %
cholesterol: 15 %
vitamin a iu: 7 %
niacin equivalents: 12 %
vitamin b6: 15 %
vitamin c: 45 %
folate: 11 %
calcium: 10 %
iron: 5 %
magnesium: 5 %
potassium: 6 %
sodium: 15 %
thiamin: 6 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

Powered by the ESHA Research Database © 2018,
ESHA Research, Inc. All Rights Reserved