You only need 5 ingredients to make this Crispy Air Fryer Cauliflower which is great as a side dish for any meal or snack for the whole family.
Suitable for Keto, Paleo, Gluten-Free, Low Carb and Vegan diets. Post includes Weight Watchers points.
This Crispy Air Fryer Cauliflower recipe is soooo good and so crave-worthy and sure to be a hit as a snack, appetizer for parties and at your next game day gathering or anytime you want to please a crowd.
And this crispy cauliflower also makes a delicious side dish for your weeknight dinners and more.
They are as addictive as these Crispy Air Fryer Zucchini Fries, easy crispy Air Fryer Green Beans Fries and super tasty Air Fryer Asparagus.
Table of Contents
Quick And Easy Airfryer Cauliflower
Making this Air Fried Cauliflower recipe really couldn’t be quicker or simpler, peeps. It comes together with almost no effort at all, since you only need 5 simple ingredients to achieve Roast Cauliflower wings dish perfection.
And if you prefer you can make this roasted cauliflower in your oven too – just check out how to for this cooking method below.
In my opinion, cauliflower is the MVP of vegetables. Not only is it high in fibre and loaded with vitamins and minerals, cauliflower is a true master of disguise.
Why Make This Recipe
- Quick and easy – simple and one batch is ready in less than 20 minutes.
- Really crispy – these crisp up perfectly in the Air fryer.
- Affordable – Just grab that budget friendly cauliflower.
- Versatile – there are so many ways to flavor and serve this.
- Dietary – Suitable for Keto, Paleo, Gluten-Free, Low Carb and Vegan diets.
Ingredient Notes
You only need a few basic ingredients to make this recipe:
- Cauliflower – make sure to cut your cauliflower into small or medium sized florets so that the inside cooks before the outside burns. Just do bitesized pieces.
- Hot sauce – Yes simple the cauliflower florets get their flavour from hot sauce. However you can use your favorite sauce instead.
- Oil – I use olive oil or avocado oil but rapeseed oil works too.
- Salt – a sprinkle of sea salt adds great flavor.
Are you ready to learn how to make these healthy and crave-worthy cauliflower wings air fryer? Gather up your ingredients and let me show you………
How to Air Fry Cauliflower
Get the complete ingredients list and instructions from the recipe card below.
- Mix hot sauce, olive oil (or avocado oil) and salt in a large bowl. If you want add some almond flour for some extra protein.
- Place cauliflower in the bowl and toss until evenly coated.
- Add half the cauliflower in the air fryer basket in a single layer and air fry for 12-15 minutes (or until it reaches your desired doneness).
- Make sure to open the air fryer and shake the frying basket 2-3 times to turn the cauliflower. Remove and set aside.
- Repeat with remaining cauliflower, but cook it for 2-3 minutes less.
- Serve warm or cold as desired.
and look at them cauliflower wings ready to go…
How to Make Oven Baked Roasted Cauliflower
No air fryer? No problem. Here’s how to make your Buffalo Roasted cauliflower wings in the oven…
- Preheat oven to 350 degrees F / 180 degrees C / gas 6.
- Place cauliflower in a single layer on a lined baking sheet.
- Cook cauliflower for 35-40 minutes turning a couple of times during baking.
Recipe Tips
- Cut the cauliflower florets to the same size so they cook at an even rate.
- Do shake the air fryer basket half way through cooking so that they crisp up on all sides.
- Pat cauliflower florets dry with paper towels before adding any seasoning so the seasoning sticks.
- Make sure the cauliflower florets are not touching. This allows maximum air circulation inside the fryer, so your cauliflower bites will cook evenly and turn out nicely crispy.
- Start with a milder hot sauce and use just 2-3 tbsp if you are worried about it being too hot.
- But if you really want to bring the heat, go ahead and add an extra tbsp or 2 of hot sauce.
- Keep an eye on these as they can burn easily when done.
Delicious Variations
- Vary the sauces – add bbq sauce, Korean barbecue sauce or more.
- Add seasoning- can also make this dish using Creole Seasoning, smoked paprika, garlic powder, chili powder, onion powder or Italian seasoning. Alternatively you can season simply with salt and pepper.
- Add extra heat – feel free to add chipotle or red pepper flakes to your taste.
- Add zing – a squeeze of lemon juice or lime juice will add the perfect zing.
- Add cheese – top with a heaping of Parmesan cheese, So much yum.
- Optional toppings include fresh parsley, toasted pine nuts or walnuts, lemon juice etc.
Storage
- Store – refrigerate in an airtight container for up to 4 days.
- Reheat – reheat in the air fryer for 2 to 3 minutes until warmed through and crunchy.
FAQs
One serving of traditional Buffalo chicken wings can contain 430 calories and as much as 29 grams of fat. But a 1 cup serving of these Buffalo cauliflower wings has just 150 calories. Yaye!
It is entirely possible to make these Buffalo cauliflower wings using frozen cauliflower. You just need to let them cook a few mins longer. Plus because of the excess water they will not crispy up, but they are still delicious
Don’t be afraid to open the air fryer basket and check on your cauliflower bites. You will want the outside to be golden and crispy and the inside to be tender.
Remove the outer leaves and then cut whole cauliflower in half. Cut the halves again to make 4 quarters. Remove the core form each bit and then either cut into florets using a knife or break of the florets by hand.
Certainly, but again they will not crisp up as much. You may need to line the air fryer basket with parchment paper so the veggie bites don’t stick on.
More Delicious Air Fryer Vegetable Recipes
You can whip up amazing vegetables in your Air Fryer such as delicious Air Fryer Brussel Sprouts and family favourite Air fryer Mushrooms and Air Fryer Beets.
For some crunch why not try these crispy Air Fryer Chickpeas. and crispy Air Fryer Potato Chips and Air Fryer Tortilla Chips and Air Fryer Plantains.
Serving Suggestions
Wondering what to serve with Air Fryer Cauliflower Wings? Well these can be an appetizer or side dish that can be served with various dipping sauces like 5 Minute Yum Yum Sauce or Chipotle Aioli or pair with a side of creamy buffalo cheese dip.
Serve as a low calorie option alongside some Air fryer Frozen Burgers and Air Fryer Chicken Thighs.
You can also use leftover cauliflower to make salads, tacos and wraps and blend into cauliflower soup.
More Cauliflower Recipes
Need more tasty cauliflower recipes? Then check out Low Carb Instant Pot Cauliflower Soup with delicious Mexican flavours and Easy One Pan Cauliflower Curry made in the Air Fryer.
Weight Watchers Points
There are 0 Blue Plan SmartPoints in one serving. Yeap, zero!
Tools Needed
- An Air Fryer.
- A sharp knife.
- A cutting board.
- Handy mixing bowls.
Thank you for reading my vegan Cauliflower Wings recipe post. Thank you for reading my Air Fryer Frozen Meatballs recipe post. And please come visit again as I continue to slice, dice, and dream up affordable Air Fryer recipes, Instant Pot Recipes, Southern Recipes, Crockpot Recipes and more. Thanks for supporting Recipes from a Pantry, food blog.
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Crispy Air Fryer Cauliflower
Ingredients
- 3-4 tbsp hot sauce please go for mild sauce if you don’t like it hot
- 1 tbsp avocado oil
- Salt to taste
- 1 medium head of cauliflower cut into bites washed and fully patted dry
Instructions
- Preheat air fryer to 400F / 200C
- Mix together hot sauce, almond flour, avocado oil and salt in a large bowl.
- Add the cauliflower and mix until coated.
- Add half the cauliflower into the air fryer and fry for 12-15 min (or until crisp at the edges with a little bite still, or it reaches your desired doneness).
- Make sure to open the air fryer and shake the frying basket 2-3 times to turn the cauliflower. Remove and set aside.
- Add in second batch, but cook it for 2-3 mins less.
- Serve warm (although they can also be served cold) with some extra hot sauce for dipping.
Oven Baked Buffalo Cauliflower Wings
- No air fryer? No problem. Here’s how to make your Buffalo cauliflower wings in the oven.
- Preheat oven to fan assisted 160C / 180C / gas 6 / 350F.
- Place the cauliflower in a single layer on a lined baking sheet.
- Bake for 35-40 mins (until done and is crisp at the edges with a little bite still or until it reaches your desired doneness) turning a couple of times during baking.
- Serve warm, although can also be served cold with some extra hot sauce.
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Notes
Tips For Making Buffalo Cauliflower Bites
- Make sure the cauliflower is not touching. This allows maximum air circulation inside the fryer, so your cauliflower bites will cook evenly and turn out nicely crispy.
- Start with a milder hot sauce and use just 2-3 tbsp if you are worried about it being too hot.
- But if you really want to bring the heat, go ahead and add an extra tbsp or 2 of hot sauce.
- For dipping, serve with extra hot sauce or some smashed avocado.
- If not vegan, pair with a side of creamy buffalo cheese dip.
How much almond flour?!
How much almond flour? Does it do anything for crispness? Why do you say calories are 150 calories per serving and then lost 48 calories per serving on the recipe card?
Can I use chick pea flour instead of almond flour?
Yum love these!! Just a note that almond flour not listed in ingredients
These cauliflower bites turned out perfect. I will be making them again for sure!
These are such a great way to make healthy snacks fast! Will definitely make it again. Love this recipe!
I love cooking veggies in my air fryer and this cauliflower recipe looks perfect. Thanks for all the wonderful tips.