Roasted cauliflower is an excellent side dish, especially if you're eating a low carbohydrate diet, but roasting it takes time. It also takes a hot oven, which might be fine in winter, but if it's warm outside, the last thing you want is to turn your oven on. There's a way to get tasty, crispy cauliflower without turning on your oven: Use your air fryer. Air fried cauliflower caramelizes the veggie perfectly. It's great on its own, but you can also toss it in your favorite bean and grain bowl or salad. Or you can turn this air fryer cauliflower recipe into an appetizer with one easy trick.

Start by prepping your veggie. Cut the head of cauliflower into bite-sized florets. It's best to keep them consistent in size so that they cook evenly. Place the cauliflower florets into a large bowl and toss with olive oil and your preferred seasoning. You can change up your seasoning based on the rest of your meal. You might combine smoked paprika, turmeric black pepper. Or you could use garlic powder, cumin and smoked salt.

Once the florets are coated, place them in the air fryer basket. For the crispiest texture, make sure to fry them in a single layer; you might have to do two batches depending on the size of your air fryer. Cook at 390°F for 14-15 minutes, checking and stirring after 10 minutes to make sure it doesn't burn. It's is done when it's golden brown.

Air fried cauliflower is ready to serve just like that, but if you want to turn it into an appetizer, cut two minutes off the cooking time. At the 12 minute mark, sprinkle shredded parmesan over the florets and then pop back in the air fryer for two more minutes. Make a dipping sauce in a small bowl by mixing a little bit of sour cream or Greek yogurt with onion powder and more parmesan cheese or with blue cheese crumbles and hot sauce.

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Pro tip: You can also air fry frozen cauliflower just like you do fresh cauliflower, with no need to thaw it first!

Watch: Fried Cabbage and Potatoes for Your Go-to Weeknight Comfort Food


Crispy and Healthy Air Fried Cauliflower 

Prep Time: 5 minutes | Cook Time: 15 minutes

servings

INGREDIENTS

  • 1 small head cauliflower
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 3/4 teaspoon seasoning garlic powder, smoked paprika, turmeric, cumin, or your favorite blend
  • 1/3 cup Parmesan cheese finely shredded, optional

Instructions

Cut the head of cauliflower into bite-sized florets. Place the cauliflower florets into a large bowl and toss with olive oil and your preferred seasoning.

Place coated florets in the air fryer basket. For the crispiest texture, make sure to fry them in a single layer; you might have to do two batches depending on the size of your air fryer. Cook at 390°F for 14-15 minutes, checking and stirring after 10 minutes.

If using parmesan, at the 12 minute mark, sprinkle shredded parmesan over the florets and then place basket back in the air fryer for two more minutes.

Nutrition Facts
Crispy and Healthy Air Fried Cauliflower
Amount Per Serving
Calories 85 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 7mg 2%
Sodium 386mg 16%
Potassium 211mg 6%
Total Carbohydrates 4g 1%
Dietary Fiber 2g 8%
Sugars 2g
Protein 5g 10%
Vitamin A 1%
Vitamin C 34%
Calcium 10%
Iron 2%
* Percent Daily Values are based on a 2000 calorie diet.