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Pizza-Flavored Cauliflower “Wings”

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These pizza-flavored cauliflower “wings” are a healthy and delicious way to get your veggies and they’re made right in the air fryer. 

dipping cauliflower pizza wings into ranch dressing
pizza flavored cauliflower wings are great with ranch dressing

Being on a low carb diet, I try to find fun and easy ways to get that yummy pizza flavor. Some of my favorites include deep dish pizza casserole and spaghetti squash pizza nests.

How do I make cauliflower pizza nuggets? 

To begin, drizzle your cauliflower florettes with olive oil, then toss in the pizza seasoning. These cauliflower pizza nuggets are similar to Buffalo Wild Wing’s pizza flavored cauliflower “wings.” These cauliflower pizza bites are keto friendly because there’s no breading.

air fried cauliflower with pizza seasoning and ranch
crisp and air fried cauliflower


I like to use a pizza seasoning and my favorite is by Flavor God because it is keto, has zero carbs, and it’s dairy free. But, if you don’t have pizza spice around, you can make your own (see below). 

cauliflower floret dipped in pizza spice
oil, season, repeat

Make it pizza-flavored

If you want to make your own pizza spice blend, combine the following ingredients for this recipe: 

  • 2 tbsp tomato powder
  • 1 tbsp garlic powder
  • 1/2 tsp black pepper
  • 2 tbsp Italian seasoning (or 1 tbsp oregano and 1 tbsp basil)
cauliflower in the air fryer
perfect for Instant Pot or Ninja Foodi

How long do you air fry cauliflower? 

You’ll set your air fryer to 350°F and air fry from 12-15 minutes or until golden brown and crisp. Be sure to flip as needed for the perfect cauliflower appetizer or side dish! 

cauliflower wings and ranch
a great meatless nugget or “wing”

Is air fryer cauliflower healthy? 

Cauliflower is high in fiber, vitamins and minerals. Antioxidants, which protect your cells from harmful free radicals, or abundant in cauliflower. 

And, another antioxidant, vitamin C, is found to be plentiful in cauliflower. 

pizza flavored cauliflower
cauliflower is low in calories and carbs

Plus, this cauliflower has no flour breading! 

Finally, you are air frying, so there’s not a lot of oil you’ll have to worry about. Cauliflower is definitely considered to be one of the healthiest veggies!

pizza cauliflower wings and ranch
the best cauliflower appetizer

No air fryer? Make it in the oven

Preheat oven to 375°F. Coat each piece of cauliflower in olive oil and then in the pizza seasoning. Bake on a non-stick pan or parchment paper for about 15 minutes, flipping halfway through. 

crisp fried cauliflower with ranch
I’m drooling, how about you?

How long will they keep in the refrigerator? 

I recommend you keep these cauliflower nuggets no longer than two days in the refrigerator. To reheat, simply microwave or bake at 250° for 15 minutes. 

crisp cauliflower pizza wing dipped in ranch
who needs wings?

What can I serve with cauliflower?

Cauliflower nuggets are most delicious served with ranch or blue cheese dressing, or use your favorite chicken wing sauce!

pizza flavored cauliflower wings

Cauliflower Pizza “Wings”

Keto friendly cauliflower pizza "wings" made easily in the air fryer with only 3 ingredients!
5 from 5 votes
Print Pin Rate
Course: Appetizer, Main Course
Cuisine: American
Prep Time: 2 minutes
Cook Time: 10 minutes
Servings: 1
Calories: 337kcal
Author: Amber @ Low Carb Quick



  • 2 cups cauliflower florets chopped
  • 2 tbsp olive oil
  • 3 tbsp pizza seasoning (I used Flavor God brand, or make your own below)

Make Your Own Pizza Seasoning Blend


  • Chop and rice cauliflower florets. Dredge in oil.
  • Roll in pizza seasoning (or place in a bag with seasoning and shake).
  • Place in air fryer and cook at 375°F for 8-12 minutes, flipping halfway through.


Calories: 337kcal | Carbohydrates: 20g | Protein: 5g | Fat: 29g | Saturated Fat: 4g | Sodium: 64mg | Potassium: 787mg | Fiber: 10g | Sugar: 4g | Vitamin A: 255IU | Vitamin C: 97mg | Calcium: 284mg | Iron: 7mg

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