Oh yes 😄🥦—crispy, golden, and guilt-free! Air frying makes cauliflower addictive without all the oil of deep-frying. Here’s a keto-friendly high-protein twist if you want.
🥦 Air-Fried Crispy Cauliflower
Servings: 4
Prep time: 10 min
Cook time: 15 min
Net carbs: ~3–4g per serving
Protein: ~5–7g per serving (with optional protein boost)
🧾 Ingredients
- 1 medium head cauliflower, cut into bite-sized florets
- 2 tbsp olive oil or avocado oil
- ¼ cup almond flour (for crispy coating)
- 2 tbsp grated Parmesan cheese
- 1 tsp garlic powder
- 1 tsp smoked paprika
- ½ tsp salt
- ¼ tsp black pepper
Optional High-Protein Boost
- 2 tbsp whey protein isolate (unflavored) mixed into almond flour coating
🔥 Instructions
1️⃣ Preheat Air Fryer
Preheat to 400°F (200°C) for 3–5 minutes.
2️⃣ Prep Cauliflower
Toss florets in olive oil.
3️⃣ Coat
In a bowl, mix almond flour, Parmesan, garlic powder, paprika, salt, pepper, and protein powder (if using).
Toss cauliflower in mixture until evenly coated.
4️⃣ Air Fry
Place cauliflower in a single layer in the basket. Cook 12–15 minutes, shaking halfway through, until golden and crispy.
5️⃣ Serve
Serve hot with keto-friendly dipping sauce (ranch, garlic aioli, or sugar-free marinara).
🧠 Nutrition Facts (Estimated – Per Serving without protein powder)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Fat | 8 g |
| Protein | 5 g |
| Total Carbs | 6 g |
| Fiber | 3 g |
| Net Carbs | 3 g |
| Sugar | 2 g (natural) |
With protein powder boost: ~8–10g protein per serving
💡 Tips & Variations
- Extra crispy: Spray lightly with oil halfway through cooking
- Spicy: Add cayenne or chili powder
- Cheesy: Sprinkle extra Parmesan after air-frying
- Meal prep: Stores well in fridge, reheats in air fryer 3–4 min
