10+ Cauliflower Air Fryer Recipes for Deliciously Healthy Meals

Cauliflower is a versatile vegetable that has gained popularity for its ability to take on various flavors and textures. Cooking cauliflower in an air fryer makes it crispy and delicious while keeping it healthier than traditional frying methods.

Whether you’re a fan of simple side dishes or looking to create unique main courses, the air fryer offers a convenient solution. You can make everything from spicy buffalo cauliflower to savory cauliflower tacos without much hassle. The result is a range of mouthwatering recipes that cater to various tastes and dietary preferences.

Crispy Cauliflower Bites

Crispy cauliflower bites are a delicious and healthy snack. You can easily make them in your air fryer. They come out crunchy on the outside and soft inside.

To prepare, start with cauliflower florets. Coat them in flour, beaten egg, and panko breadcrumbs. This breading gives them their nice crispy texture. Lightly spray them with cooking oil for that extra crunch.

Place the coated cauliflower in your air fryer basket in a single layer. Set the air fryer to 400°F (200°C) and cook for about 12-15 minutes. Be sure to shake the basket halfway through.

Once they are golden brown, you can serve these bites with your favorite dipping sauce. Enjoy them as an appetizer or a tasty side dish!

Ingredients

• 1 head of cauliflower, cut into florets
• 1/2 cup flour
• 1 egg, beaten
• 1 cup panko breadcrumbs
• Cooking spray

Cooking Instructions

1. Preheat air fryer to 400°F (200°C).
2. Coat cauliflower in flour, then egg, and finally panko.
3. Lightly spray with cooking oil.
4. Place in air fryer basket in a single layer.
5. Cook for 12-15 minutes, shaking halfway through.
6. Serve hot with your favorite sauce.

2) Buffalo Cauliflower Wings

Buffalo Cauliflower Wings are a tasty alternative to traditional wings. They pack a punch with spicy flavor and a crispy texture. Using an air fryer makes them lighter and healthier.

To start, you need cauliflower cut into bite-sized pieces. Coat the pieces in a thick batter made with flour and spices. This will help achieve that crispy outside you want.

Preheat your air fryer to 350°F (about 180°C). Lay the coated cauliflower in a single layer in the basket. Cook for about 7 minutes until they’re golden and crispy.

Once done, toss them in buffalo sauce for extra flavor. Serve with your favorite dipping sauce like ranch or blue cheese. Enjoy these delicious wings for a fun snack or appetizer.

Ingredients

• ½ head of cauliflower
• Almond flour
• Tapioca flour
• Chili powder
• Paprika
• Cayenne pepper
• Salt
• Eggs
• Buffalo sauce

Cooking Instructions

1. Preheat your air fryer to 350°F (180°C).
2. Cut cauliflower into bite-sized pieces.
3. Make a batter with flour and spices.
4. Coat cauliflower in the batter.
5. Place coated cauliflower in the air fryer basket.
6. Cook for 7 minutes.
7. Toss with buffalo sauce before serving.

3) Garlic Parmesan Cauliflower

Garlic Parmesan Cauliflower is a delicious and easy dish you can make in your air fryer. The cauliflower gets crispy while coated in a rich flavor of garlic and parmesan. It’s perfect as a snack or a side dish for your meals.

To start, you will need fresh cauliflower, garlic, and parmesan cheese. The combination creates a savory taste that everyone will love. You can customize it with extra spices or lemon zest for added flavor.

This recipe cooks quickly in the air fryer, making it a great option for busy weeknights. Simply toss the cauliflower with your ingredients and let the air fryer do the work.

Ingredients

• 1 head cauliflower, cut into florets
• 3 tablespoons olive oil
• 2 cloves garlic, minced
• ½ cup grated parmesan cheese
• Salt and pepper to taste

Cooking Instructions

1. Preheat your air fryer to 400°F (200°C).
2. In a bowl, mix the cauliflower, olive oil, garlic, salt, and pepper.
3. Add the parmesan cheese and toss until cauliflower is coated well.
4. Place the mixture in the air fryer basket in a single layer.
5. Cook for 10 minutes, shaking halfway through.
6. Enjoy your crispy Garlic Parmesan Cauliflower!

4) Teriyaki Cauliflower Bites

Teriyaki cauliflower bites are a delicious snack you can make in your air fryer. They are crispy and packed with flavor. This dish is perfect for a quick appetizer or side.

To make them, you’ll start with fresh cauliflower florets. Toss them in a sweet and savory teriyaki sauce for a tasty glaze. It’s a fun and easy way to enjoy vegetables!

Preheat your air fryer to 400°F (200°C). Spray the cauliflower with olive oil and place them in the air fryer basket. Cook for about 6 minutes, flipping them halfway through. After that, they need just a couple more minutes to get crispy.

Serve your teriyaki cauliflower bites hot, garnished with toasted sesame seeds for extra crunch. You’ll love how easy and flavorful they are!

Ingredients

• 1 head of cauliflower, cut into florets
• 2 tablespoons teriyaki sauce
• Olive oil spray
• Toasted sesame seeds (for garnish)

Cooking Instructions

1. Preheat the air fryer to 400°F (200°C).
2. Spray cauliflower florets with olive oil.
3. Toss florets in teriyaki sauce.
4. Place cauliflower in the air fryer basket.
5. Cook for 6 minutes, flipping halfway.
6. Cook for an additional 1-2 minutes until crispy.
7. Serve and sprinkle with sesame seeds.

5) Spicy Cauliflower Popcorn

Spicy cauliflower popcorn is a tasty and healthy snack. It brings a kick to your munching with its bold flavors. You can easily make this in your air fryer for a crispy treat.

To start, gather fresh cauliflower florets. Cut them into even pieces for even cooking. You will also need olive oil and spices like smoked paprika and turmeric for extra flavor.

Set your air fryer to 200°C (400°F) and preheat it. Toss the cauliflower in the olive oil and spices until well-coated. This adds a savory taste to each bite.

Place the cauliflower in the air fryer basket. Cook for about 10 minutes, shaking halfway through for even crispiness. You’ll know it’s ready when it’s golden brown and crunchy.

Ingredients

• Cauliflower florets
• Olive oil
• Smoked paprika
• Turmeric powder
• Salt and pepper

Cooking Instructions

1. Preheat air fryer to 200°C (400°F).
2. Cut cauliflower into even-sized florets.
3. Mix olive oil and spices in a bowl.
4. Toss florets in the mixture until coated.
5. Place in the air fryer basket.
6. Cook for 10 minutes, shaking halfway.

6) Mediterranean Cauliflower Florets

For a delicious side dish, try Mediterranean Cauliflower Florets. This recipe is easy and packed with flavor. The key ingredients give it a tasty twist.

Start with fresh cauliflower. Cut it into bite-sized florets. Then, season them with olive oil, garlic, lemon juice, oregano, thyme, salt, and pepper. Toss everything together until well coated.

Preheat your air fryer to 375°F (190°C). Spread out the cauliflower in a single layer in the basket. Cook for about 15-20 minutes. Make sure to shake the basket every few minutes for even cooking.

You’ll notice the cauliflower becoming golden and crispy. It’s a delightful addition to any meal. Enjoy your healthy Mediterranean treat!

Ingredients

• 1 small head cauliflower, cut into florets
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste

Cooking Instructions

1. Cut cauliflower into florets.
2. In a bowl, mix olive oil, garlic, lemon juice, and seasonings.
3. Toss cauliflower florets in the mixture.
4. Preheat air fryer to 375°F (190°C).
5. Spread florets in the air fryer basket.
6. Cook for 15-20 minutes, shaking occasionally.

Cauliflower Tater Tots

Cauliflower tater tots are a tasty way to enjoy veggies. They are perfect as a snack or side dish. You can even trick your family into eating healthier!

To make these, start by steaming cauliflower florets. Once they’re soft, pulse them in a food processor until they look like rice. This step is key for getting the right texture.

Next, mix in some cheese, like parmesan, to add flavor. Then form the mix into small tot shapes.

You can cook them in an air fryer at 400°F (200°C) for about 15-20 minutes. This makes them crispy and golden brown.

Ingredients

• 1 medium cauliflower
• ½ cup grated parmesan cheese
• 1 egg
• 1 teaspoon garlic powder
• Salt and pepper to taste

Cooking Instructions

1. Steam the cauliflower florets for 3-4 minutes.
2. Process the florets until rice-like.
3. Mix with parmesan, egg, garlic powder, salt, and pepper.
4. Shape the mixture into tots.
5. Air fry at 400°F (200°C) for 15-20 minutes.

8) Cheesy Cauliflower Bites

Cheesy cauliflower bites are a delicious snack or side dish that you can easily make in your air fryer. They are crispy on the outside and soft on the inside, perfect for sharing or enjoying alone.

To make these bites, start by coating your cauliflower florets with a mix of cheese and breadcrumbs. This layer will create that tasty crunch you desire. You can choose your favorite cheese, like parmesan or cheddar, to enhance the flavor.

Air fry the coated cauliflower at 400°F (200°C) for about 12 to 15 minutes. Make sure to check halfway through and shake the basket to ensure even cooking. Your bites should be golden brown and tender when done.

Ingredients

• 1 head of cauliflower, cut into florets
• 1 cup of breadcrumbs (panko works well)
• ½ cup of grated cheese (parmesan or cheddar)
• 2 eggs
• Salt and pepper to taste

Cooking Instructions

1. Prepare your air fryer to 400°F (200°C).
2. Whisk the eggs in a bowl.
3. Combine breadcrumbs and cheese in another bowl.
4. Dip the cauliflower in eggs, then coat with the breadcrumb mixture.
5. Place coated cauliflower in the air fryer basket.
6. Cook for 12 to 15 minutes, shaking halfway through. Enjoy!

9) Honey Sriracha Cauliflower

Honey Sriracha Cauliflower is a tasty and simple side dish. You’ll enjoy the sweet and spicy flavors that make this dish stand out.

To start, gather fresh cauliflower and cut it into bite-sized florets. The key is to coat them well with the honey Sriracha sauce for maximum flavor.

You’ll air fry the cauliflower at 400°F (200°C) for about 15-20 minutes. Make sure to shake the basket halfway through. This will help the florets cook evenly and become crispy.

The glaze combines honey and Sriracha, giving it a perfect blend of sweetness and heat. It’s great for game day snacks or a delightful side at dinner.

Ingredients

• 1 head of cauliflower
• 1/4 cup honey
• 3 tablespoons Sriracha sauce
• 1 tablespoon olive oil

Cooking Instructions

1. Preheat your air fryer to 400°F (200°C).
2. Cut cauliflower into small florets.
3. In a bowl, mix honey and Sriracha.
4. Toss cauliflower in olive oil and then the honey Sriracha mixture.
5. Place the cauliflower in the air fryer basket.
6. Cook for 15-20 minutes, shaking halfway through.

10) Lemon Pepper Cauliflower

Lemon pepper cauliflower is a delightful dish that’s quick to make in your air fryer. Its bright flavors make it a great side or snack. You’ll enjoy the zesty taste combined with the crispy texture.

To prepare, wash and cut your cauliflower into florets. Toss them in olive oil, lemon zest, black pepper, garlic powder, and salt. This gives the cauliflower a zesty kick.

Preheat your air fryer to 400°F (200°C). Place the seasoned florets in a single layer in the basket. Cook for about 12-15 minutes, shaking the basket halfway through. This helps ensure even cooking and crispiness.

Enjoy your lemon pepper cauliflower as a tasty addition to any meal!

Ingredients

• 1 head of cauliflower
• 2 tablespoons olive oil
• Zest of 1 lemon
• 1 teaspoon black pepper
• 1 teaspoon garlic powder
• Salt, to taste

Cooking Instructions

1. Wash and cut the cauliflower into florets.
2. In a bowl, toss the florets with olive oil, lemon zest, black pepper, garlic powder, and salt.
3. Preheat the air fryer to 400°F (200°C).
4. Arrange the seasoned florets in a single layer in the air fryer basket.
5. Cook for 12-15 minutes. Make sure to shake the basket halfway through.