Roasted Air Fryer Keto Cauliflower

Annie Lampella @ Ketofocus

By Annie Lampella, Pharm.D.

Published November 1, 2020 • Updated November 24, 2025

Reader Rating
4.5 Stars (2 Reviews) 2 Comments
Air FryerDairy FreeEasyKid Friendly

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Crispy, tasty, and easy to cook on any day, any time, keto air fryer cauliflower is a handy snack to always keep on the menu. Its bold flavors and crusty finish taste even better when paired with tangy tomato sauce.

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Nutrition Facts

4

Servings

79

Calories

7g

Fat

1.4g

Protein

2.3g

Net Carb

3.8g

Total Carbs

Disclaimer: The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.

Roasted Air Fryer Keto Cauliflower Ingredients

  • 1 ¼ cups (10 oz) cauliflower florets
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon red pepper flakes

Roasted Air Fryer Keto Cauliflower Directions

  • STEP
    1

    Toss cauliflower in seasoning

    Preheat air fryer to 300 degrees. In a large bowl, place the cauliflower florets. Drizzle with olive oil and add seasoning. Toss to coat evenly.

    a bowl of caulilfower florets coated with pepper and oil
  • STEP
    2

    Air fry

    Place cauliflower into the basket or tray of the preheated air fryer. Cook for 10 minutes. Shake the cauliflower after 5 minutes of cooking to ensure even crisping on all florets.

    cauliflower florets in an air fryer basket
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Low Carb Air Fryer Cauliflower Recipe

crispy florets of cauliflower with keto coating The best part about this keto cauliflower recipe is that – made in an air fryer – it is healthier. When preparing it, you can also play with the ingredients. Make it spicy, salty, peppery, or a bit tangy – whichever way you want. Another benefit of an air fryer is that the heat gets evenly distributed, which means every cauliflower will be equally crispier on all sides. If you have kids who are picky about food and would just not agree to eat low-carb veggies like cauliflower, this easy keto side dish will work like a charm. Serve the crispy keto cauliflowers with the soup of their choice, and you will have yourself a small homemade treat. chopping up cauliflower florets There is no easier and more convenient last-minute, fast recipe than that of keto air fryer cauliflower. Apart from being an excellent appetizer to nibble on between meals, the air fryer cauliflower also makes a great side for dinner when served with simple dishes like keto grilled chicken. It is a savory and impressive snack to serve to guests also, whether your colleagues from the office, young friends of your kids or you are in need of an easy Thanksgiving or holiday side dish. To make these little keto cauliflower bites even more scrumptious, I coat them in pork panko crumbs and make them audibly crustier. roasted cauliflower laying on a parchment lined baking tray

How to Prepare Keto Cauliflower?

Preparing cauliflower for this dish is a quick job. All you need is to cut the veggie in small florets, preferably in similar sizes, to ensure even cooking. Be wary of large stem ends. It might sound complicated but gets pretty easy with time. Here is how you can do it. Cut thick cauliflower in half or into quarters, and chop the middle part, leaving florets of roughly the same size on the top. Depending on your preference, you can keep the stem end of each floret long or short. If you want, you can buy already-cut cauliflower florets from the super-market to save you time and effort. However, they tend to be a little expensive. crispy chunks of fried cauliflower in an air fryer basket Once the florets are ready for keto cauliflower, toss them in some extra virgin olive oil and seasoning of your choice. Using olive oil will keep the nutritious-ness of the keto cauliflower recipe intact while adding a buttery flavor to it. If you prefer crunchy cauliflower, dip the florets in egg, coat with ground pork rinds, and drizzle with olive oil before placing in the air fryer. Serve with lemon slices and sprinkled parsley for a refreshing taste and presentation. a whole cauliflower head on a cutting board with olive oil and peppercorns

How to Tell the Keto Air Fryer Cauliflower is Done Cooking?

The keto cauliflower takes up to 20 minutes in the air fryer to get the right texture – tender inside and crusty outside. Usually 10 minutes is enough time, but it does depend on how thick your cauliflower is. The best way to know if they are cooked is by sticking a fork in the florets. If the fork easily pierces through, the keto cauliflower is ready.

Roasted Air Fryer Keto Cauliflower: FAQS

Can I use frozen cauliflower for this recipe?

Yes, you can use frozen cauliflower! Just make sure to thaw and drain it well before seasoning and cooking to avoid excess moisture.

What can I substitute for olive oil?

If you want to substitute olive oil, you can use avocado oil or melted coconut oil. Both will give a delicious flavor!

How can I store leftover roasted cauliflower?

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the air fryer for a few minutes to restore its crispiness!

Is this recipe suitable for meal prep?

Absolutely! This roasted cauliflower makes a great meal prep option. Just make sure to store it properly and reheat before eating.

Can I adjust the spice level in this recipe?

Definitely! You can adjust the amount of red pepper flakes to make it milder or spicier, depending on your taste preference.

Nutritional information & Macros

Nutrition Information

Roasted Air Fryer Keto Cauliflower

Servings: 4

Amount Per Serving
Calories 79
Fat 7g
Protein 1.4g
Total Carbs 3.8g
Net Carbs 2.3g

Disclaimer: The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.

Annie Lampella, Pharm.D. View My Cookbook

About Annie Lampella, Pharm.D.

Annie Lampella is a Doctor of Pharmacy, mom, and the recipe creator behind KetoFocus. With a B.S. in Genetics from UC Davis and a Pharm.D., she has over 11 years of experience developing family-friendly keto recipes based on the science of human metabolism. She is the author of the Protein Packed cookbook, published by Victory Belt Publishing.

Learn more about Annie →

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2 Comments

  1. Can I substitute avocado oil for olive oil in this recipe, or will it affect the flavor or crispiness of the cauliflower when cooked in the air fryer?

    Reply

    1. Yes, you can use olive oil instead of avocado oil in this recipe. Olive oil would pair nicely with the roasted cauliflower.

      Reply

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