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Best Low Carb Air Fryer Cauliflower

Air fryer cauliflower is easy to make in your Ninja Foodi or other machine. Healthy and full of flavor it’s a great vegetable side dish or snack. 

Air Fryer Cauliflower

We are obsessed with this air fryer cauliflower recipe! Do you have an air fryer machine? We got ours recently and use it every day now. It’s the best way to make healthy gluten free side dishes with no oil required. (originally published 9/19, affiliate links present)

Cauliflower in Air Fryer

We have made cheesy Instant Pot cauliflower before, but wanted to make a healthier version in our new machine.

OH MY was it even better than I could have even imagined.

If you love air fryer recipes too, here are some resources to start with:

Then join our Facebook page where you can share and find more ideas you’ll love. We have a Foodi social media group as well.

cosori review

Here are some questions you might have before you get started with this:

What good is cauliflower?

A head of cauliflower is a vegetable that is naturally high in fiber and vitamin B. It provides antioxidants that can protect against cancer which is great.

The fiber enhances weight loss and healthy digestion. It contains choline as well which is essential for learning and memory, as well as other important nutrients.

Is cauliflower a keto food?

Yes. It has 1.5 grams of net carbs per half a cup so you can eat a decent amount and not fall out of ketosis. It’s a low carb vegetable you’ll love.

This is just one of our easy Ninja Foodi recipes, but you can use any brand to make this!

air fryer cauliflower recipe

How do you prepare cauliflower?

You’ll want to remove the green leaves and hard stem first. Then use a knife and cut the florets off. The smaller the pieces the more tender they will get.

What can you cook in an air fryer?

The answer is, you can air fry everything!!

You’ll need to use your hands for this one to make sure the olive oil and seasonings are well distributed.

ninja foodi cauliflower

Can you air fry frozen vegetables?

I prefer fresh for sure but yes, you can. Just:

  • Use higher heat so they don’t have a chance to get soggy.
  • Choose olive oil spray as opposed to bottled because it will stick better. Then season accordingly.

Ingredients needed 

cauliflower
  1. Head of cauliflower
  2. Olive oil
    1. avocado oil is a good alternative too
  3. Old Bay seasoning
  4. Garlic salt
  5. Minced garlic
  6. Salt and pepper to taste
  7. Paprika

This is by far one of our favorite low carb air fryer recipes we’ve made. I mean yes, Instant Pot side dishes are great too but you don’t get those crispy edges on your vegetables that I love.

air fryer recipes

Tip for making air fryer vegetables: Gently shake or use a wooden spoon to flip pieces over every 5 minutes or so. This will give all sides and areas to get nice and crispy.

Time needed: 15 minutes.

Air Fryer Cauliflower

  1. Prepare florets

    Cut head into bite size cauliflower florets. Equal sizes is helpful to cook evenly.

  2. Preheat

    Preheat and set air fryer to 400 degrees for 5 minutes.

  3. Add ingredients

    Put florets in a mixing bowl and rub olive oil on all pieces. Sprinkle seasoning and mix. Using your hands is helpful so it’s evenly distributed.

  4. Cook

    Put half of what’s in your bowl inside your air fryer basket making sure they don’t overlap. Set for 15 minutes and shake/toss or shake the basket every 5 minutes.

    Add cauliflower left and follow same steps, then Enjoy!

Entire process and cook time will take 30 minutes to make an entire head of salt and pepper roasted cauliflower.

air fryer vegetables

If you don’t have an air fryer you can make oven roasted buffalo baked cauliflower.

Are air fryers good for you?

Compared to deep frying, using an air fryer reduces the amount of fat and calories in your food. So, I’d say a resounding YES to this question. This is a way to get the same crunchy crispiness to all foods with NO oil required. It’s been a game changer for us. 

Cauliflower recipes?

You can now make air fryer cauliflower wings too!

whole cauliflower pressure cooker time

Want other air fryer vegetable recipes? We have a bunch, asparagus in the air fryer is just the beginning.

Air fryer baked potatoes are always a good option. 

You can top these with:

Then throw in a batch of brussel sprouts in the air fryer for a healthy snack or side dish.

best brussel sprouts recipe

What can I do with an air fryer?

Just about everything!! I hope we have shown you that in this post. Not only should you now understand how to air fry cauliflower, but a bunch of other ideas too.

From vegetables, to steak, and even frozen foods like tater tots, they always come out better without oil. There are lots of keto friendly dishes to make too like air fryer fried green tomatoes and more.

Want to see a few of my favorite things you might want to write on your Christmas list this year??!! 😉 Take a peek and see how many you might already have…twinsies!

Looking for more easy family recipes and tips? LIKE The Typical Mom Facebook page?

Then sign up for my free newsletter, and follow me on Pinterest! 😉

***** If you LOVED this recipe give it 5 Stars below and let everyone know what you thought about it. 😉

the typical mom

Can you lose weight eating cauliflower?

It does have several properties that may help with your weight loss journey, but on it’s own wouldn’t be a complete diet. Very low in calories with only 25 calories per cup, you can eat a lot of it.

As a good source of fiber, cauliflower slows digestion and promotes feelings of fullness as well. This means it will make you feels satiated without having to eat a bunch of it.

Air-Fryer-Cauliflower
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5 from 7 votes

Air Fryer Cauliflower

Air fryer cauliflower is easy to make in your Ninja Foodi or other machine. Healthy and full of flavor it's a great vegetable side dish or snack.
Course Appetizer, Side Dish
Cuisine American
Keyword air fryer, bites, cauliflower, gluten free, vegetables
Prep Time 10 minutes
Cook Time 15 minutes
Servings 5
Calories 106kcal
Author The Typical Mom

Ingredients

Instructions

  • Preheat air fryer to 400 degrees. Cut cauliflower into bite size florets and put into a bowl. Pour 1.5 tbsp of olive oil on top and mix/rub on with hands, then pour on remaining oil and continue to rub it on every piece so they're lightly coated.
  • Sprinkle on all seasonings and again mix/massage the florets gently with your fingers so every piece is coated.
  • You're air fryer should have preheated for at least 5 minutes at this time. Put half your cauliflower into your air fryer basket, so they're not overlapping and set time for 15 minutes.
  • Every 5 minutes lift the lid and use a wooden spoon to flip pieces gently so the other side can crisp up as well.
  • After 15 minutes is up and you've flipped them twice serve as is or with some dipping sauces!

Video

Nutrition Facts
Air Fryer Cauliflower
Amount Per Serving (2 oz)
Calories 106 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g6%
Sodium 733mg32%
Potassium 344mg10%
Carbohydrates 6g2%
Fiber 2g8%
Sugar 2g2%
Protein 2g4%
Vitamin A 55IU1%
Vitamin C 55.9mg68%
Calcium 28mg3%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.
air fryer cauliflower
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