Air Fryer Buffalo Cauliflower Nuggets

Cauliflower to the rescue again! These buffalo cauliflower nuggets made in the air fryer are downright addictive, with a crispy exterior coated in an easy spicy buffalo sauce. These easy vegetarian bites are gluten free and low carb, with an option to make it paleo and dairy free.

Portion of gluten free buffalo cauliflowerAir Fryer Buffalo Cauliflower Wings

Cauliflower has masqueraded as many different things here on LCK, such as hummus, hash browns, rolls and pizza bites. But these Buffalo Cauliflower Nuggets, from the new Skinny Taste Air Fryer Cookbook might be a new favorite! They are easy to make, and fun to eat!

If you don’t know my friend Gina, not only is she one of the kindness people I know, she works so hard, and her cookbooks are a total reflection of that dedication and work ethic! Her newest cookbook is no exception! Gina shares 75 of her best recipes that work in every type of air fryer, including basket models and countertop ovens with air fryer settings. I seriously am amazed at all of the things she makes happen in the air fryer! Not only is the cookbook amazing, but in true Gina fashion, she also has her very own AIR FRYER that you can go ahead and purchase now!

This book is not only an amazing air fryer guide but of course it’s filled with with crave-worthy recipes for favorites such as:

  • Appetizers:
    • Cauliflower Rice Arroncini
    • Crispy Coconut Shrimp, Za’atar Chickpeas
    • Cheesy Crab Stuffed Mushrooms
    • Pickle-Brined Chicken Tenders
  • Dinner fav’s:
    • Korean Pork Lettuce Wraps
    • Roasted Fish with Lemon-Almond Crumbs
    • Sugar and Spice Acorn Squash
    • Apple Stuffed Pork Chops
    • Charred Sesame Green Beans
  • Baked goods:
    • Homemade Bagels
    • Petite Spiced Pumpkin Bread
    • Cinnamon Rolls with Cream Cheese Icing

This book has plenty of swaps for dietary restrictions, including gluten free and is just all around a great resource.

photo of skinny taste air fryer book

Tips for Making Buffalo Cauliflower Bites

  1. Make sure to cut your cauliflower into similar sized pieces. The cook timing on this recipe is based off of bite sized pieces, which are around 1″ to 1-1/2″ pieces of cauliflower.
  2. Gina instructs to individually coat the pieces, instead of breading them inside of a bag or in large batches. It takes a little bit more time but is well worth it because these bites came out so crispy!
  3. There is no seasoning inside of the breading or egg because the hot sauce is quite salty, but feel free to add some garlic powder or pepper if you desire.
  4. If you want to make the buffalo sauce dairy free, substitute with ghee.
  5. Gina suggests serving this with blue cheese, but ranch would also work as well!

breading gluten free cauliflower bites

What type of air fryer should I get?

  1. Gina has her very own air-fryer launching in July, which you can grab here!
  2. We’ve used both the NuWave and the Phillips and both are great options.
  3. One we haven’t tried, but plan to, is a toaster-style one.

Note: While we love our air fryer, you should know that they are not a small appliance, so just make sure you have the space! And in case you don’t, we went ahead and tested these baked for you!

Can these be baked?

If you don’t have an air fryer (YET!), these cauliflower bites can be baked on a sheet pan lined with parchment paper in a preheated 375ºF for 25-30 minutes, flipping halfway through, until cauliflower is tender.

pouring buffalo sauce on low carb spicy cauliflower

If you like this cauliflower recipe, check out these others favorites:

Love Buffalo Sauce like we do? Try these Buffalo favorites:

Grab your copy of The Skinny Taste Air Fryer Cookbook here!


Air Fryer Buffalo Cauliflower Nuggets

Prep Time 00:10 Cook Time 00:17 Total Time 00:27 Serves 4

Ingredients

  • 3 large eggs, beaten
  • 1/2 cup almond flour, more if needed
  • 28 bite-size (about 1 inch) cauliflower florets (16 ounces)
  • Olive oil or avocado oil spray
  • 6 tablespoons Frank’s RedHot Sauce
  • 1 tablespoon unsalted butter, melted (or ghee for dairy free/paleo)
  • Carrot sticks and celery, for serving (optional)

Directions

  1. Preheat the air fryer to 380ºF.
  2. Place the eggs in small bowl. Place the almond flour in a separate medium bowl. Dip the cauliflower into the egg, then into the flour to coat, shaking off excess. Place on a sheet tray and spray both sides with oil.
  3. Working in batches. arrange a single layer of the cauliflower in the air fryer basket.
  4. Cook for 7-8 minutes, flipping halfway, until golden and tender.
  5. When all the batches are done, return all of the cauliflower to the air fryer and cook for 1-minute to heat through (for a toaster oven style air-fryer, cook at 350ºF; timing remains the same). 
  6. Transfer to a large bowl and toss with the hot sauce and melted butter.
  7. If desired, serve with celery and carrot sticks, and dipping sauce of choice.

Recipe Notes

  1. This recipe comes from The Skinnytaste Air Fryer Cookbook (p. 122) and was reprinted with permission. This recipe shared reflects the alternative of almond flour instead of a gluten-free flour blend.
  2. Use more almond flour as needed.
  3. We recommend using avocado oil spray (that contains no added ingredients) for high heat cooking.
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There may be affiliate links in this post! By clicking on them, or purchasing recommended items I may receive a small compensation, at no cost to you! However, I only recommend products I absolutely love and use in my own home! Thank you for supporting Lexi's Clean Kitchen when you shop! See my privacy policy for more information about this, the information we save, and more!

Paleo Air-Fryer Fish Sticks

These Air-Fryer Fish Sticks are a great update on the traditional store-bought frozen fish we all hate-to-love! While that version usually has a long list of foreign ingredients, our gluten-free version is made with tapioca and almond flour and cooked in an air-fryer! They’re paleo, kid-friendly, and they reheat well so you can make them in a big batch for a quick lunch or dinner anytime.

how long do you cook fish sticks in the air fryer

Paleo Air-Fryer Fish Sticks

By now many kids have returned to school and adults are starting to get back in to normal routines as summer rolls to a close. I know that an easy lunch or dinner is just what this time calls for! We busted out our (still-new-to-us) air fryer to remake a classic: Fish Sticks! We of course made them gluten-free, with a short list of ingredients you can pronounce and included a tasty side of tartar sauce to go with it.

how long does it take to cook fish in the air fryer

Admittedly, we had to test this recipe MANY times. We loved the idea of skipping the deep fat fry on these (though we aren’t afraid of fat over here!). Deep frying can use a lot of oil and we will always take the opportunity to experiment with our air-fryer, but we still wanted it to be crisp. Because fish holds so much moisture the fish needs to be cut somewhat small, or similar in size to store-bought fish sticks, about 1/2″ by 1/2″ by 2″. Fish of course isn’t uniform, so you will have some pieces that are slightly different so you don’t waste any fish pieces, but try to keep most pieces about that size.

We also found that we needed bit more oil than we typically use in the air-fryer. We added two tablespoons to the bottom of the basket, and then additionally sprayed the basket and breaded fish with avocado oil. As always, we love using avocado oil because of its nutritional benefit and its high-smoke point, but feel free to use whatever oil you normally do.

How Long Does it Take To Cook Fish in the Air Fryer

We cooked our fish sticks for a total of 11 minutes at 390ºF, flipping after the first 5 minutes. Fish should be cooked to an internal temperature of 145º F. Take care not to overcook the fish as it becomes too flaky and delicate and it can break.

how do you cook fish in the air fryer

Best part about these fish sticks? They held up well in the freezer and were great when reheated. We froze ours for one month and had great results, but likely they will last at least 2-3 if properly stored. If you want, you can make a larger batch and freeze for a future quick lunch or dinner.

They must be frozen individually first so they don’t stick together. Simply place them on a plate or sheet pan with plenty of space in between. Once frozen you can place in a storage container or bag until ready to use. We reheated ours in a toaster oven and have included the instructions in the notes of the recipe.

Air fryer fish sticks

Let’s also talk about the AIR FRYER!

  • I have this one and I really like it, but one thing to keep in mind is despite the large size of the appliance,  you can’t overcrowd the food you are frying so you have to cook in batches.
  • It’s not a small appliance, so make sure you have space for it!
  • I am really excited about the air fryer! It cooks things SO well. Really, I am super impressed with it and excited to make my chicken tenders and chicken nuggets in it moving forward!

If you like this fish recipe, check out these others:

Air-Fryer Fish Sticks

Prep Time 00:10 Cook Time 00:30 Total Time 00:40 Serves 2

Ingredients

For Tartar Sauce

  • 1/3 cup avocado oil mayo
  • 1 tablespoon dill relish
  • 1 tablespoon chopped fresh or dried herbs (dill, parsley, scallions are great here)
  • 2 teaspoons lemon juice
  • 1/4 teaspoon salt

Directions

  1. Pre-heat air fryer to 390ºF.
  2. Pat fish dry with paper towel and season with a pinch of salt and pepper.
  3. Cut into small fish sticks, about 1/2" x 1/2" x 2". (See note)
  4. In a medium bowl place tapioca starch. In a second medium bowl whisk eggs.
  5. In a large bowl, whisk almond flour, dill, onion powder, salt, pepper and mustard powder.
  6. Dip the sliced fish into the tapioca, shaking off any excess, then into the egg, then dredge in flour mixture. Repeat until all fish is coated.
  7. Add the avocado oil to the basket and then spray the air fryer basket generously with avocado spray, and place as many fish sticks in the basket that will fit with plenty of space in between. Spray fish sticks with additional avocado spray to lightly coat.
  8. Fry for 11 minutes, delicately flipping once at 5 minutes. 
  9. Meanwhile make tartar sauce by  combining all ingredients in a medium bowl. Set aside.
  10. Repeat with remaining fish until they have all been cooked through to reach an internal temperature of 145ºF. Be careful not to overcook or the fish will fall apart.
  11. Serve immediately with tartar sauce or cool completely before freezing.

Recipe Notes

  1. During the testing of this recipe we found that the larger the fish stick, the less crunchy it was, due to the high moisture content of the fish. Cutting them small enough, and of equal size assures for a crispy exterior.
  2. We love how well these froze! Please follow the instructions below to freeze and reheat your fish sticks.We froze ours for one month and had great results, but likely they will last at least 2-3 if properly stored.

To Freeze and Reheat:

  1. Cool down completely before freezing. To freeze first place on a plate, without letting any of the fish sticks touch. This will allow them to freeze individually so they don't get broken when you try to take them out. Once completely frozen place in storage container or bag.
  2. When ready to eat, pre-heat a toaster oven or regular oven to 400 degrees. Place on parchment lined baking sheet and reheat for 7-10 minutes. The fish should be crispy again and fully heated through.
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There may be affiliate links in this post! By clicking on them, or purchasing recommended items I may receive a small compensation, at no cost to you! However, I only recommend products I absolutely love and use in my own home! Thank you for supporting Lexi's Clean Kitchen when you shop! See my privacy policy for more information about this, the information we save, and more!

Air Fryer Chicken Tenders (VIDEO!)

I am seriously so excited about these Air Fryer Chicken Tenders! They are gluten-free, low carb, paleo-friendly, and SO delicious and easy to make! You will love making these for a weeknight dinner or for a weekday lunch. Made in partnership with Shenandoah Valley Organic!

How to Make Healthy Chicken Tenders in the Air Fryer

Air Fryer Chicken Tenders

I am so happy to partner with my friends at Shenandoah Valley Organic to bring you today’s air fryer chicken tender recipe! SVO is my go-to trusted chicken company because they pride itself in producing the highest quality chicken grown on family-owned farms.

Their chickens are humanely raised and fed a diet free from animal byproducts, pesticides, and antibiotics. On their website you can see where all of the farms are located, so you know just where your chicken was raised! Pretty cool if you ask me! Use their easy store locator to find where you can get this amazing quality chicken near you!

Air Fryer Chicken Tenders

Let’s also talk about the AIR FRYER!

  • I have this one and I really like it, but one thing to keep in mind is despite the large size of the appliance,  you can’t overcrowd the food you are frying so you have to cook in batches.
  • It’s not a small appliance, so make sure you have space for it!
  • I am really excited about the air fryer! It cooks things SO well. Really, I am super impressed with it and excited to make my chicken tenders and chicken nuggets in it moving forward!

Is air fried food good for you?

So you know I’m not at all afraid of healthy fats, but when I fry foods, I use avocado oil and it can get expensive. I really like that this is such a small quantity of oil, which means money saved! And if you are looking to cut down on some fats, this appliance definitely can help you achieve that. It’s also convenient and super easy.

Do air fryers use oil?

Yes, but a tiny fraction of the amount compared with traditional frying! I like using an avocado oil spray as it makes it super convenient to simply spray the basket, and sometimes the food itself. Make sure to find an avocado spray that lists only avocado oil as the ingredients.

How can I make these NOT in an Air Fryer?

Yes of course!

  1. Preheat oven to 400°F and line a baking sheet with parchment paper.
  2. Follow all the initial steps for coating your chicken.
  3. Place on your baking sheet and bake for 12-15 minutes then flip chicken over and cook for another 10-12 minutes until golden and crispy and fully cooked through (165ºF) .
  4. Serve hot with your favorite dipping sauce!

Chicken Tenders in the Air Fryer

For this recipe we tested and loved two types of coating for the chicken to accommodate those with nut allergies! The first uses almonds as a base and the nut-free version makes a simple swap for ground flax seeds. I also LOVE serving these with the honey mustard dressing from my cookbook, or you can find it here.

Healthy Chicken Tenders in the Air Fryer

Watch the video here:

My favorite ways to use SVO chicken:

Air Fryer Chicken Tenders

Prep Time 00:08 Cook Time 00:10 Total Time 00:18 Serves 2

Ingredients

Directions

  1. Pre-heat air fryer to 400ºF.
  2. Pat chicken dry with paper towel and season with a pinch of salt and pepper.
  3. In a medium bowl whisk eggs.
  4. In a wide shallow container, whisk almond flour, flaxseed, and all of the seasoning, until combined.
  5. Dip sliced chicken into the egg, then dredge in flour mixture. Repeat until all chicken is coated.
  6. Spray the air fryer basket generously with avocado spray, and place as many chicken tenders in the basket that will fit with plenty of space in between. Spray tenders with additional avocado spray to lightly coat.
  7. Fry for 10 minutes, flipping once at 5 minutes.
  8. Repeat with remaining chicken tenders until they have all been cooked through to reach an internal temperature of 165ºF.
  9. Serve with your favorite dipping sauce.

Recipe Notes

  1. If using boneless, skinless breasts just cut into strips about 1-1/2" by 5".
  2. For a nut-free version, omit almond flour and use all ground flax seed instead.
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There may be affiliate links in this post! By clicking on them, or purchasing recommended items I may receive a small compensation, at no cost to you! However, I only recommend products I absolutely love and use in my own home! Thank you for supporting Lexi's Clean Kitchen when you shop! See my privacy policy for more information about this, the information we save, and more!

This post is sponsored by Shenandoah Valley Organic! All thoughts and opinions are always 100% my own! I love the integrity of their products and think you’ll love them too. Thank you for continuing to support LCK and the brands I work with!