One of our favorite vegetable recipes is this air fryer cauliflower recipe. It’s super quick and easy air fry. Within minutes this low carb air fried cauliflower is cooked and perfect as a side dish or snack. Believe it or not, kids love this and it’s a great way for them to eat their veggies!

basket of air fryer cauliflower

Healthy Air Fryer Cauliflower

Cauliflower is one of our favorite vegetables to eat and air frying them makes the edges crispy and perfect. Best of all, you don’t need too much oil at all to air fry cauliflower. Just a light oil spray or drizzle will be enough. The hot circulating air of the air fryer cooks the cauliflower florets really quickly. So you don’t need much oil at all. Cauliflower is a nutrition superstar!

plated air fryer cauliflower

Video: Air Fryer Cauliflower in 15 min

Can you air fry frozen cauliflower?

Sure, but the results will be a little softer and less crisp when compared to using fresh cauliflower. We suggest using fresh cauliflower if you can. If you don’t have time to cut a whole head of cauliflower into smaller florets, that’s ok. There’s pre-cut fresh cauliflower that is sold in grocery stores. These fresh cauliflower florets are a great alternative because all the work is finished for you.

basket of air fryer cauliflower

Air Fryer Cauliflower

Always easy to cook and perfect as a side dish, this air fryer cauliflower is a favorite veggie. Add your favorite seasonings to make each bite delicious to your personal taste.
5 from 3 votes

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  • 1 head cauliflower (about 1.5 lbs./680g), cut into bite sized pieces
  • 2 Tablespoons (30 ml) olive oil or vegetable oil , or to taste
  • 3 cloves garlic , minced or 1/2 teaspoon (2.5 ml) garlic powder
  • 1/2 teaspoon (2.5 ml) kosher salt , or to personal taste
  • 1/2 teaspoon (2.5 ml) black pepper , or to personal taste
  • (optional) chopped parsley , for garnish
  • 1/2 cup (60 g) (optional) grated cheese
  • Slices of lemon , for serving



  • Cut the cauliflower into bite sized pieces.
    Cutting cauliflower
  • In a large bowl, place the cauliflower. Drizzle oil evenly over the cauliflower. Don’t just dump all the oil in one spot.
    Oiling cauliflower
  • Sprinkle garlic, salt and pepper evenly over the cauliflower. Stir to combine oil and seasonings into all the pieces of cauliflower.
    Cauliflower with seasonings
  • Place seasoned cauliflower into air fryer basket and spread evenly in a single layer.
    Placing cauliflower in air fryer
  • Air Fry at 360°F/180°C for 10 minutes. Gently shake or turn the cauliflower.
    Partially air fried cauliflower
  • Continue to Air Fry at 360°F/180°C for another 2-8 minutes, or until cooked to your desired tenderness and liking.
    Fully air fried cauliflower
  • Season with optional chopped parsley and grated cheese, if desired. (Optional) serve with lemon slices.
    Cooked cauliflower on a plate with lemon slice


YouTube video

Nutrition Information per Serving

Calories: 136kcal, Carbohydrates: 11g, Protein: 4g, Fat: 10g, Saturated Fat: 2g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 7g, Sodium: 446mg, Potassium: 590mg, Fiber: 4g, Sugar: 4g, Vitamin A: 2IU, Vitamin C: 93mg, Calcium: 49mg, Iron: 1mg
plate of air fryer cauliflower

What would you serve air fried cauliflower with?

Oh there’s so many ideas for serving cauliflower. Here’s some delish options to make the most out of this healthy and nutritious vegetable:

  • Serve it as an appetizer! We have so many sauces that you can drizzle on top to make each batch unique and different. Try our buffalo wing sauce recipe for a buffalo cauliflower. For a spicy savory kick drizzle some homemade chili crunch or chili crisp on top. Make a honey mustard sauce for another flavorful honey mustard cauliflower dish.
  • A healthy green salad is wonderful with a big scoop or two of this air fryer cauliflower
  • Make cauliflower tacos, quesadillas or burritos.
  • It’s as a side dish alongside grilled meats or any one of our air fryer recipes.
  • If you are making soup, add this to the soup for extra vegetable nutrition.

Easy Holiday Side Dish

When you’re needing a side dish but don’t have enough oven space, this is the perfect dish. The air fryer can make a good amount of cauliflower as a side dish and it doesn’t need any regular oven space. So when you’re tight on oven space and need to save it for the turkey, using the air fryer is perfect. In fact, you can cook almost any air fryer vegetable as a quick and easy holiday side dish.