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Cajun crispy cauliflower Calories
Oven-baked or fried, Cajun-spiced crispy cauliflower snack
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cajun crispy cauliflower (120 g) has 156 calories. That works out to 130 calories per 100 g. It contains 20.4 g of carbs, 3.8 g of protein, 6.2 g of fat and 3.7 g of fiber. Its 43.2 mg of Vitamin C covers 48% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Cajun crispy cauliflower Nutrition Facts
Selected: 1 serving (medium) · 120 g
156
KCAL / 120G
Carbs
20.4g
· 7% DV
Protein
3.8g
· 8% DV
Fat
6.2g
· 8% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 10% · Fat 37%
Cajun crispy cauliflower nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 372 mg | 16% |
| Total carbohydrate | 20.4 g | 7% |
| Fiber | 3.7 g | 13% |
| Protein | 3.8 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Cajun crispy cauliflower?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 156 kcal |
| 1 piece (medium) | 12 g | 16 kcal |
| 5 piece (small) | 60 g | 78 kcal |
| 1 serving (small) | 70 g | 91 kcal |
| 1 cup (medium) | 90 g | 117 kcal |
| 100 g | 100 g | 130 kcal |
| 10 piece (medium) | 120 g | 156 kcal |
| 1 serving (large) | 180 g | 234 kcal |
| 1 serving (extra large) | 240 g | 312 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Cajun crispy cauliflower
How do you make Cajun crispy cauliflower?
Cajun crispy cauliflower is made by coating bite-size cauliflower florets with seasoned batter or a crisp coating, then baking, air-frying, or frying them. Dry the florets well and spread them out so they brown instead of steaming.
Can you make Cajun crispy cauliflower in an air fryer?
Yes, Cajun crispy cauliflower works well in an air fryer. Arrange the florets in a single layer with space between them, and shake or turn them during cooking so the coating browns evenly rather than staying soft underneath.
Why is my Cajun crispy cauliflower soggy?
Cajun crispy cauliflower turns soggy when the florets are wet, crowded, or covered in too much batter. Pat the cauliflower dry, leave gaps on the tray or in the air-fryer basket, and avoid piling the cooked pieces together.
What is Cajun seasoning made of for Cajun crispy cauliflower?
Cajun seasoning for Cajun crispy cauliflower commonly combines paprika, garlic and onion powders, black pepper, and herbs such as oregano or thyme. Some blends include cayenne and salt, so taste the coating before adding extra salt or heat.
Is Cajun crispy cauliflower spicy?
Cajun crispy cauliflower can be mildly warm or quite spicy, depending on whether its seasoning includes cayenne or other hot pepper. For a milder batch, use less seasoning or choose a blend without cayenne, then serve it with a cooling dip.
What sauce goes with Cajun crispy cauliflower?
Cajun crispy cauliflower pairs well with ranch-style, garlic-yogurt, or lemony mayonnaise dips. A cool, creamy sauce balances the paprika and pepper, while serving it on the side helps the cauliflower keep its crisp coating.
What should you serve with Cajun crispy cauliflower?
Cajun crispy cauliflower works as a snack, a side for grilled food, or a filling for wraps and bowls. Pair it with a fresh salad and a cooling dip, or serve it alongside rice and beans for a more substantial meal.
Can you reheat Cajun crispy cauliflower and keep it crispy?
Yes, you can reheat Cajun crispy cauliflower and restore some of its crunch in an oven or air fryer. Spread the leftovers out rather than stacking them; a microwave heats them quickly but usually softens the coating.
Can you freeze Cajun crispy cauliflower?
Yes, Cajun crispy cauliflower can be frozen, though its coating may soften after thawing. Freeze the pieces separately on a tray before transferring them to a sealed container, then reheat them from frozen in an oven or air fryer.
Is Cajun crispy cauliflower a traditional Cajun dish?
No, Cajun crispy cauliflower is a modern recipe inspired by Cajun seasoning, not a classic traditional dish. Cajun cooking is associated with Louisiana, and the seasoning gives cauliflower a peppery, savory flavor in this vegetable-based adaptation.
Cajun crispy cauliflower Vitamins & Minerals
Vitamins
Vitamin C
43.2mg · 48% DV
Vitamin K
20.4µg · 17% DV
B5
0.84mg · 17% DV
Folate
66µg · 17% DV
Minerals
Sodium
372mg · 16% DV
Potassium ⭐
324mg · 10% DV
Phosphorus
58mg · 8% DV
Manganese
0.16mg · 7% DV
Cajun crispy cauliflower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cajun crispy cauliflower
To burn the 156 calories in 1 serving (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Cajun crispy cauliflower?
Cajun crispy cauliflower is made by seasoning cauliflower florets with Cajun-style spices and cooking them until crisp, either in the oven or by frying. The seasoning draws on the cooking traditions of Louisiana in the southern United States, while this easy-to-adapt preparation is now served well beyond its regional roots. The florets have a crunchy outside and tender centre, making them a popular appetiser, side dish or casual snack. They work well with a cooling yoghurt dip or alongside a simple salad. Nutritionally, they provide carbohydrates and fibre, with comparatively modest protein. For a lighter version, bake the seasoned cauliflower rather than frying it.
How Nutritious Is Cajun crispy cauliflower?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Cajun crispy cauliflower Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cajun crispy cauliflower Contain Allergens?
Contains these allergens:
Which Diets Is Cajun crispy cauliflower Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cajun crispy cauliflower Fat Profile
SATURATED
0.84g
MONOUNSATURATED
1.92g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 16.8:1
Above the ideal 4:1 (16.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.