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Low-Carb, Sugar-Free Sesame Cauliflower

“Chicken”

If you’ve been craving the sweet, sticky, and savory flavors of sesame chicken but want to keep things low-carb and sugar-free, you’re going to love this recipe. Instead of fried chicken, we’re using roasted cauliflower florets tossed in a delicious sugar-free sesame glaze. The result? All the flavor and comfort of your favorite takeout dish—without the refined carbs, sugars, or heavy oil.

This healthier twist is not only waistline-friendly but also completely plant-based, making it a perfect dish for families who want to enjoy classic flavors in a lighter way

Why You’ll Love This Dish

Low-Carb & Keto-Friendly – With only about 6g net carbs per serving, this dish fits perfectly into a low-carb lifestyle.
Sugar-Free Sweetness – The sauce uses monk fruit or sugar-free maple syrup, so you get all the flavor without the sugar crash.
Plant-Based Comfort Food – A perfect option for Meatless Monday or anyone trying to add more veggies into their diet.
Quick & Easy – Ready in about 40 minutes, making it a great weeknight dinner.

Low-Carb Sugar-Free Sesame Cauliflower "Chicken"

This sesame cauliflower “chicken” is a healthy, low-carb, sugar-free twist on a takeout favorite! Crispy roasted cauliflower is tossed in a sweet and savory sesame glaze made without refined sugar. Perfect for keto, gluten-free, and plant-based eating.

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Prep Time 10

Cook Time 30

Total Time 40

Course Dinner, Lunch, Main Course

Cuisine Chinese, Fusion

Servings servings

Calories 150 kcal

Equipment

1 Baking sheet + parchment paper
Saucepan,
2 Mixing bowls
1 Whisk

Ingredients

Cauliflower “chicken”:
1 Medium head Cauliflower cut into bite-sized florets
2 tbsp Olive Oil or avocado oil
1/2 tsp Garlic Powder
1/2 tsp Onion Powder
Salt & Pepper to taste
Sauce:
2 tbsp Sesame Oil
2 tbsp Soy Sauce or coconut aminos for gluten-free
2 tbsp Sugar-free Maple Syrup or Monk Fruit Syrup
1 tbsp Rice Vinegar
2 tsp Fresh Ginger grated
2 Garlic Cloves minced
1/4 tsp Red Pepper Flakes optional
1 tsp Xanthan Gum or 1 tsp arrowroot starch + 2 tbsp water
Toppings:
1 tbsp Toasted Sesame Seeds
2 Green Onions sliced

Instructions

Preheat oven to 425°F (220°C).
Line a baking sheet with parchment paper.
Roast the cauliflower.
Toss florets with olive oil, garlic powder, onion powder, salt, and pepper. Spread evenly on baking sheet. Roast for 25–30 minutes, flipping halfway, until golden brown and slightly crispy.
Make the sesame sauce.
In a saucepan, heat sesame oil over medium. Add garlic and ginger; sauté for 1 minute until fragrant. Stir in soy sauce, sugar-free syrup, rice vinegar, and red pepper flakes.
Thicken the sauce.
Mix xanthan gum with water to create a slurry. Whisk into sauce until thickened, about 2–3 minutes.
Combine & serve.
Toss roasted cauliflower in the sesame sauce until coated. Garnish with sesame seeds and green onions. Serve hot with cauliflower rice or steamed veggies.

Notes

Make it extra crispy by using an air fryer (375°F for 15–18 minutes).

Swap in broccoli or zucchini for variety.

To reheat, bake or air fry instead of microwaving for best texture.

Sugar: 1g (naturally from cauliflower)

Net Carbs 6g

Nutrition

Serving: 1CupCalories: 150kcalCarbohydrates: 9gProtein: 4gFat: 10gFiber: 3gSugar: 1g

Keyword cauliflower recipes, Gluten-free chicken dinner, healthy takeout, low-carb breakfast, plant-based autumn meals, sesame chicken alternative, sugar-free, keto

Tried this recipe?Let us know how it was!

Serving Ideas

This sesame cauliflower “chicken” pairs beautifully with cauliflower rice, zucchini noodles, or even a crisp side salad. If you’re meal prepping, pack it into airtight containers with steamed broccoli for a balanced lunch.

For extra crunch, try reheating leftovers in an air fryer. The sauce clings to the cauliflower while the edges crisp up—just like takeout, but healthier!

Kitchen Tools That Help

Having the right kitchen tools makes this recipe even easier. Here are a few of my favorite Amazon finds:

Baking Sheet with Silicone Mat – Perfect for roasting veggies without sticking.
Nonstick Saucepan – Great for making sugar-free glazes and sauces.
Air Fryer – A must-have if you love crispy cauliflower and healthier versions of fried foods.
Xanthan Gum – A low-carb thickener that keeps sauces silky without cornstarch.

FAQ’s

Can I make this ahead of time?

Yes! Roast the cauliflower and prepare the sauce separately. When ready to serve, reheat the cauliflower in the oven or air fryer, then toss with the warm sauce.

Can I use a different vegetable?

Absolutely. Broccoli, zucchini, or even roasted Brussels sprouts work well with the sesame glaze.

Is this recipe gluten-free?

Yes, if you use coconut aminos instead of soy sauce. It’s both gluten-free and soy-free that way.

How can I store leftovers?

Store in an airtight container in the fridge for up to 4 days. Reheat in the oven or air fryer to keep the texture crispy.

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