Keto Air-Fried Crispy Cauliflower

Why You’ll Love This Recipe

I love how easy this dish is to whip up in just 25 minutes. It’s crispy on the outside, tender on the inside, and packed with savory garlic, butter, and cheese. It’s the kind of dish that feels indulgent without kicking me out of ketosis. Plus, it’s a great way to sneak in extra veggies without feeling like I’m “eating vegetables.”

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 tbsp olive oil

• Salt and black pepper, to taste

• ½ tsp onion powder (optional)

• ¼ tsp red pepper flakes (optional)

Cheese & garlic sauce:

• 2 tbsp unsalted butter, melted

• 2 garlic cloves, crushed

• ½ cup shredded mozzarella cheese

• ¼ cup grated Parmesan cheese

To garnish:

• Extra Parmesan cheese

• Fresh chopped parsley

Directions

1. I preheat the air fryer to 375°F (190°C).

2. I cut the cauliflower into evenly sized florets using a knife and cutting board.

3. In a large bowl, I toss the florets with olive oil, salt, pepper, onion powder, and red pepper flakes until well coated.

4. I arrange the cauliflower in a single layer in the air fryer basket (no overlapping), and air-fry for 12–15 minutes until golden brown and crispy, shaking the basket halfway through.

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

6. I remove the pan from the heat and stir in mozzarella and Parmesan cheese.

7. When the cauliflower is done, I place it in a bowl and toss it with the warm cheese and garlic butter mixture until fully coated.

8. I transfer it to a serving dish and top with extra Parmesan and chopped parsley.

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, paprika, or garlic powder for more depth.

• If I want it spicier, I mix in chili sauce or more red pepper flakes.

• Cheddar, feta, or goat cheese also work beautifully if I’m out of mozzarella.

• I’ve added cooked bacon bits or chopped green onions for extra texture and flavor.

Storage/Reheating

Fridge: I store leftovers in a sealed container for 3–4 days.
Freezer: I freeze them in a single layer first, then transfer to a freezer-safe bag and store for 2–3 months.
To reheat: I pop them back in the air fryer at 350°F for about 5 minutes until hot and crispy.

FAQs

Are these crispy cauliflower florets low in carbs?

Yes, they’re very keto-friendly. Each serving contains just 3g net carbs and packs in fiber, protein, and healthy fats.

Can I use frozen cauliflower?

I don’t recommend it. Frozen florets tend to get mushy and don’t crisp up as nicely in the air fryer.

Can I prep this dish ahead of time?

Yes, I cut and season the cauliflower in advance, then air-fry and toss it with the cheese sauce just before serving.

What if I don’t have an air fryer?

I bake the florets in a single layer on a parchment-lined baking sheet at 425°F for 20–25 minutes, flipping halfway through.

Can I make this dairy-free?

To make it dairy-free, I use vegan butter and dairy-free cheeses—just check that they melt well for a similar texture.

Conclusion

Keto Air-Fried Crispy Cauliflower is one of those recipes I keep coming back to because it’s so fast, flavorful, and fun. The garlic butter and cheese coating gives it that savory, satisfying bite, while the air fryer keeps everything light and crisp. Whether I’m serving it as a side or snacking straight from the bowl, it always disappears fast.

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