Keto Air-Fried Crispy Cauliflower

Why You’ll Love This Recipe

I love how quick, versatile, and satisfying this dish is. The air fryer turns fresh cauliflower into crisp, bite-sized pieces with minimal oil. Then, I coat them in a savory mix of melted butter, garlic, mozzarella, and parmesan that elevates everything. It’s packed with nutrients like vitamin C, K, and folate—and with just 3g net carbs per serving, it fits perfectly into my keto lifestyle. Bonus: it’s easy to customize with extra veggies or heat, and it reheats well too.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

To season the cauliflower:

• 1 medium head of cauliflower, cut into florets

• 1 tablespoon olive oil

• Salt and pepper, to taste

• ½ teaspoon onion powder (optional)

• ¼ teaspoon red pepper flakes (optional)

For the cheese & garlic sauce:

• ½ cup shredded mozzarella cheese

• ¼ cup grated parmesan cheese

• 2 tablespoons unsalted butter, melted

• 2 cloves garlic, crushed

To garnish:

• Fresh parsley, chopped

• Extra parmesan cheese

• Additional red pepper flakes (optional)

Directions

1. I preheat my air fryer to 375°F.

2. Using a sharp knife, I cut the cauliflower into even-sized florets and place them in a large bowl.

3. I drizzle the olive oil over the florets and season with salt, pepper, onion powder, and red pepper flakes if using. I toss everything until the cauliflower is evenly coated.

4. I arrange the florets in a single layer in the air fryer basket, making sure not to overcrowd them. I air-fry for 12–15 minutes, shaking halfway through, until golden and crispy.

5. Meanwhile, I melt the butter in a small saucepan over low heat. I add the crushed garlic and sauté for about 30 seconds until fragrant.

6. I remove the saucepan from the heat and stir in the shredded mozzarella and parmesan until melted and combined.

7. Once the cauliflower is done, I transfer it to a bowl and pour the cheese and garlic mixture over the top, tossing to coat thoroughly.

8. I garnish with extra parmesan, fresh parsley, and a pinch of red pepper flakes, then serve hot.

Servings and timing

This recipe makes 4 servings.

• Prep time: 10 minutes

• Cook time: 15 minutes

• Total time: 25 minutes

Variations

• I sometimes add lemon zest or paprika for a bright or smoky twist.

• If I’m craving more spice, I stir in a splash of chili sauce or more red pepper flakes.

• Cheddar, feta, or goat cheese can also be used in place of mozzarella for a flavor change.

• I mix in chopped broccoli or zucchini with the cauliflower for more veggie variety.

Storage/Reheating

Fridge: I store leftovers in a sealed container for 3 to 4 days.
Freezer: I freeze cooled florets in a single layer on a baking sheet, then transfer them to a sealed freezer bag for up to 2–3 months.
Reheating: I reheat them in the air fryer at 350°F for 5–6 minutes to bring back that crispy texture.

FAQs

Are these crispy cauliflower florets low in carbs?

Yes. Each serving contains just 3g net carbs, making this dish very keto-friendly while also providing 8g of protein and plenty of nutrients.

Can I use frozen cauliflower?

I don’t recommend it for this recipe. Frozen cauliflower tends to release moisture, which prevents it from getting that signature crispy finish.

What’s the best oil to use?

I usually go with olive oil, but avocado oil or sunflower seed oil are also keto-approved and work well in the air fryer.

Can I make this ahead of time?

Yes. I often prepare the florets and even air-fry them ahead of time. I just reheat and toss them in the cheese sauce right before serving.

How can I make this even more flavorful?

Try adding a squeeze of lemon, a sprinkle of smoked paprika, or your favorite seasoning blend. I sometimes add Italian herbs or garlic powder for extra depth.

Conclusion

Keto Air-Fried Crispy Cauliflower is one of those recipes that proves healthy eating doesn’t have to be boring. It’s crispy, cheesy, garlicky, and endlessly customizable. Whether I’m meal-prepping, entertaining, or just craving something savory and satisfying, this dish always delivers. And with just 25 minutes from start to finish, it fits perfectly into any busy day.

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