Baked Cauliflower Fries


These cheesy baked cauliflower fries are fairly time-consuming to make, but when served with a spicy ketchup dip, they make a great party snack.

Prep Time:
20 mins
Cook Time:
1 hr 50 mins
Additional Time:
3 hrs
Total Time:
5 hrs 10 mins


  • 2 (2.5 pound) heads cauliflower

  • 1 tablespoon kosher salt

  • 1 tablespoon olive oil, divided, or as needed

  • 2 large eggs

  • 4 cloves peeled garlic, crushed fine

  • ½ teaspoon freshly ground black pepper

  • ¼ teaspoon dried oregano

  • teaspoon cayenne pepper

  • 4 ounces shredded Cheddar cheese

  • 1 ounce finely grated Parmigiano-Reggiano cheese, plus more for topping


  1. Cut cauliflower into medium-sized florets. Working in batches, pulse florets in a food processor until texture resembles rice grains. Transfer to a large pot and sprinkle with kosher salt. Cook and stir over medium-high heat until mixture is wet and soft, about 30 minutes. Reduce heat if it begins to brown. Remove from heat and allow cauliflower to cool.

  2. Working in batches, transfer cauliflower to a clean cotton towel. Bring up the sides, twist the towel, and squeeze out as much liquid as possible. For this recipe, you'll need about 3 1/2 cups cooked, squeeze-dried cauliflower.

  3. Preheat the oven to 350 degrees F (175 degrees C). Line a large rectangular baking dish with parchment paper, allowing the ends to extend up over the sides for easy lifting. Lightly brush parchment with olive oil.

  4. Crack eggs into a large mixing bowl. Add garlic, black pepper, oregano, and cayenne pepper; whisk together until combined. Transfer cauliflower to the mixing bowl. Add shredded Cheddar cheese and grated Parmigiano-Reggiano; mix thoroughly. Transfer to the prepared baking dish. Tamp down and smooth out evenly.

  5. Bake in the preheated oven until deep golden brown, about 1 hour. Allow to cool to room temperature. Cover and refrigerate until thoroughly chilled, 3 or 4 hours.

  6. Preheat the oven to 400 degrees F (200 degrees C). Line a baking sheet with a silicone mat; lightly oil the mat.

  7. Lift chilled cauliflower out of the pan. Slice in half lengthwise; slice each half crosswise into thin "fries," about 1-inch wide. Arrange fries on the prepared mat, so they do not touch; brush lightly with olive oil. Sprinkle with a dusting of grated Parmigiano-Reggiano cheese.

  8. Bake in the preheated oven until deeply browned, 20 to 25 minutes. Allow to cool slightly before serving.

    close up view of stacked Baked Cauliflower Fries next to ketchup in a glass bowl, on a white plate
    Chef John

Nutrition Facts (per serving)

358 Calories
18g Fat
32g Carbs
24g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 358
% Daily Value *
Total Fat 18g 23%
Saturated Fat 9g 43%
Cholesterol 129mg 43%
Sodium 1930mg 84%
Total Carbohydrate 32g 12%
Dietary Fiber 14g 51%
Total Sugars 14g
Protein 24g
Vitamin C 264mg 1,322%
Calcium 429mg 33%
Iron 3mg 19%
Potassium 1808mg 38%

* 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.

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