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    Home » Recipes » Side Dish Recipes

    Published: Jul 21, 2019 · Last Updated: Jun 14, 2022 by Kyndra Holley

    Keto Chicken Fried Cauliflower Steaks

    This post may contain affiliate links

    6290 shares
    Jump to Recipe
    These Keto Chicken Fried Cauliflower Steaks have all the crispy and delicious flavors of a traditional Country Fried Steak Recipe, but in a vegetarian keto recipe.
    These Keto Chicken Fried Cauliflower Steaks have all the crispy and delicious flavors of a traditional Country Fried Steak Recipe, but in a vegetarian keto recipe.
    These Keto Chicken Fried Cauliflower Steaks have all the crispy and delicious flavors of a traditional Country Fried Steak Recipe, but in a vegetarian keto recipe.
    These Keto Chicken Fried Cauliflower Steaks have all the crispy and delicious flavors of a traditional Country Fried Steak Recipe, but in a vegetarian keto recipe.
    These Keto Chicken Fried Cauliflower Steaks have all the crispy and delicious flavors of a traditional Country Fried Steak Recipe, but in a vegetarian keto recipe.

    These Keto Chicken Fried Cauliflower Steaks have all the crispy and delicious flavors of a traditional Country Fried Steak Recipe, but in a keto-friendly side dish recipe. Breaded cauliflower, seasoned and pan-fried until crispy and then topped with a Creamy Chive Blue Cheese Dressing.

    breaded and fried cauliflower steaks, served on a metal tray, with blue cheese dressing, garnished with parsley.
    Table of Contents show
    Ingredients in Chicken Fried Cauliflower Steaks
    Ingredient Notes
    How to make Keto Chicken Fried Cauliflower
    Step by Step Instructions
    Recipe Tips and Variations
    How to make Keto Breading
    What is the difference between chicken fried steak and country fried steak?
    More Low Carb Side Dish Recipes
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    Keto Chicken Fried Cauliflower Steaks

    Ingredients in Chicken Fried Cauliflower Steaks

    Ingredients laid out to make a chicken fried cauliflower - cauliflower, crushed pork rinds, seasonings, and eggs.

    Ingredient Notes

    • Cauliflower: For this chicken fried cauliflower recipe you will need a medium head of cauliflower. For extra servings, you can use a large head and get six slices instead of 4.
    • Eggs: The eggs as used to make an egg wash so that the low carb breading will stick to the cauliflower steaks.
    • Breading: The breading for this recipe is crushed pork rinds. You could also use almond flour, finely grated parmesan cheese, golden flaxseed meal, or even a combination of the 4. Try this Nut Free Keto Breading Recipe.
    • Spices: For the seasoning I used garlic powder, onion powder, paprika, turmeric, salt and pepper. You can use any seasonings you prefer. Lemon pepper seasoning is another great option for this recipe.

    How to make Keto Chicken Fried Cauliflower

    a wooden cutting board with 4 sliced cauliflower steaks and a knife.

    Step by Step Instructions

    STEP 1: Remove the leaves and trim the stem of the cauliflower. Slice it into 4 even steaks, slicing from the top, down through the core.

    STEP 2: Bring a large pot of water to a boil. Place each slice of cauliflower into the boiling water for about 3 minutes each, until just tender. Remove from the water, dry with a paper towel, and set aside.

    a white plate with breaded cauliflower steaks on it. With a bowl of egg wash and a bowl of breading next to it.

    STEP 3: Fork whisk the eggs in a shallow bowl. Combine all of the dry ingredients in a second shallow bowl. Heat 1 to 2 tablespoons of avocado oil in a cast iron skillet over medium-high heat. Dip each slice of cauliflower into the egg wash and then press each side into the breading mixture.

    a cast iron skillet with 2 breaded cauliflower steaks being fried until crispy.

    STEP 4: Fry each slice for 2 to 3 minutes on each side, or until crispy and golden brown.

    breaded and fried cauliflower steaks, served on a metal tray, with blue cheese dressing, garnished with parsley.

    Recipe Tips and Variations

    • Storage: Store leftover chicken fried cauliflower steaks in the refrigerator for up to 4 days.
    • Reheating: I recommend reheating this in a pan on the stove top, in the oven, or in an air fryer.
    • Make it vegetarian: To make this a vegetarian keto side dish, use almond flour, finely grated parmesan cheese, golden flaxseed meal, or even a combination of the 3 in place of the pork rinds.
    • Make it dairy free: To make this dairy free, simply serve it with my Dairy Free Ranch Dressing recipe in place of the blue cheese.
    breaded and fried cauliflower steaks, served on a metal tray, with blue cheese dressing, garnished with parsley.

    How to make Keto Breading

    The "breadcrumb" for this keto chicken fried steak is made from a pork rind base. I love pork rinds because you can find them everywhere, they're reasonably priced, and you can grind them up with your favorite seasonings to customize the texture and flavor.

    Pork rinds are gluten free and very keto friendly (zero carbs). They make the perfect crunch and I've used them as a substitute for traditional breadcrumbs a ton of different recipes. If you don't have a food processor, you can get pre-crushed pork rinds here.

    Even if you are not a fan of pork rinds, trust me when I tell you that when they are crushed up and used as breading, they are not off-putting at all. They just make an extremely crunchy breading. It's truly perfect on this keto chicken fried cauliflower. Check out my Nut Free Keto Breading Recipe

    What is the difference between chicken fried steak and country fried steak?

    First let's start with the similarities - Chicken fried steak and country fried steak are both made with steak, typically tenderized cube steak, and are battered and fried. Sometimes pan-fried and sometimes deep fried.

    From there, they are smothered in a delicious gravy before serving. The gravy is often the main distinction between the two. Country fried steak is usually served with a brown gravy and served with potatoes and vegetables, for dinner.

    Chicken Fried Steak is typically served with a creamy, peppery white gravy and served with eggs and hash browns for breakfast. While these are some of the notable differences, you will still see the lines blurred on many menus.

    breaded and fried cauliflower steaks, served on a metal tray, with blue cheese dressing, garnished with parsley.

    More Low Carb Side Dish Recipes

    • Steamed Artichokes
    • Roasted Cauliflower Steaks with Cheese Sauce
    • Jalapeno Popper Chicken Salad
    • Cucumber Dill Broccoli Slaw

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    breaded and fried cauliflower steaks, served on a metal tray, with blue cheese dressing, garnished with parsley.

    Keto Chicken Fried Cauliflower Steaks


    • Author: Kyndra Holley
    • Total Time: 40 minutes
    • Yield: 4 servings 1x
    • Diet: Gluten Free
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    Description

    These Keto Chicken Fried Cauliflower Steaks have all the crispy and delicious flavors of a traditional Country Fried Steak Recipe, but in a keto-friendly side dish recipe.


    Ingredients

    Scale
    • medium head cauliflower
    • 2 large eggs
    • 1 cup crushed pork rinds
    • 2 teaspoons onion powder
    • 1 teaspoon garlic powder
    • ½ teaspoon smoked paprika
    • ¼ teaspoon turmeric
    • sea salt and ground black pepper, to taste
    • avocado oil, for frying

    Instructions

    1. Remove the leaves and trim the stem of the cauliflower. Slice it into 4 even steaks, slicing from the top, down through the core.
    2. Bring a large pot of water to a boil.
    3. Place each slice of cauliflower into the boiling water for about 3 minutes each, until just tender. Remove from the water, dry with a paper towel, and set aside.
    4. Fork whisk the eggs in a shallow bowl. Combine all of the dry ingredients in a second shallow bowl.
    5. Heat 1 to 2 tablespoons of avocado oil in a cast iron skillet over medium-high heat.
    6. Dip each slice of cauliflower into the egg wash and then press each side into the breading mixture.
    7. Fry each slice for 2 to 3 minutes on each side, or until crispy and golden brown.
    8. Serve with Creamy Chive Blue Cheese Dressing or Dairy Free Ranch Dressing.

    Notes

    • net carbs per serving: 3.5g
    • Storage: Store leftover chicken fried cauliflower steaks in the refrigerator for up to 4 days.
    • Reheating: I recommend reheating this in a pan on the stove top, in the oven, or in an air fryer.
    • Make it vegetarian: To make this a vegetarian keto side dish, use almond flour, finely grated parmesan cheese, golden flaxseed meal, or even a combination of the 3 in place of the pork rinds.
    • Make it dairy free: To make this dairy free, simply serve it with my Dairy Free Ranch Dressing recipe in place of the blue cheese.
    • Prep Time: 15 minutes
    • Cook Time: 25 minutes
    • Category: Side Dishes
    • Method: Pan-Frying
    • Cuisine: American

    Nutrition

    • Calories: 181
    • Fat: 21.3g
    • Carbohydrates: 5.3g
    • Fiber: 1.8g
    • Protein: 13g

    Keywords: low carb chicken fried steak, low carb country fried steak, vegetarian keto recipes, vegetarian keto side dishes, keto fried cauliflower, fried cauliflower recipes, low carb side dishes, keto side dishes, low carb cauliflower recipes, the best cauliflower recipe

    Did you make this recipe?

    Tag @kyndraholley on Instagram and hashtag it #peaceloveandlowcarb

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    Reader Interactions

    Comments

    1. Jennifer says

      September 26, 2019 at 12:06 pm

      A great recipe here! My kids and I made these steaks recently and they were delicious! My family has seen some wonderful results with this Keto Diet.

      Reply

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    About Kyndra


    Kyndra
    Hey there! Welcome to my site! I am Kyndra Holley - International Best Selling Cookbook Author, and the face behind this blog. I am an avid lover of all things low carb, keto and gluten free. I focus on real, whole food ingredients that you can find at your local grocer. Read more about Peace Love and Low Carb...

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