15-Minute Air Fried Cauliflower (& How To Serve!)
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Prep Time
3 mins
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Cook Time
3 mins
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Total Time
15 mins
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Servings
4
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Calories
139 kcal
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Cuisine
American
15-Minute Air Fried Cauliflower (& How To Serve!)
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Did you know that air fried cauliflower is just as crispy and delicious as if you roasted it in your oven? But it takes less than half the time! Simply drizzle over olive oil, your choice of simple seasonings and some panko breadcrumbs and parmesan and air fry for just 12 minutes. Serve on its own as a snack or easy appetizer with dips, use to make the most delicious mashed potatoes, or sprinkle over soups and salads.
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Ingredients
- 1 head cauliflower small(ish), and cut into small florets
- 2 tablespoons olive oil (Or your favorite oil.)
- ½ teaspoon paprika
- ½ teaspoon garlic powder (Or ½ teaspoon onion powder, or ¼ teaspoon onion powder and ¼ teaspoon garlic powder.)
- 1 teaspoon dried mixed herbs (Or any dried herbs.)
- ¼ teaspoon ground cumin (Optional.)
- 2 tablespoons panko breadcrumbs
- 2 tablespoons Parmesan Cheese
Optional
- 1 lemon cut into segments, for squeezing over at the table
- 1 small handful fresh herbs chopped e.g. basil, oregano, thyme, coriander
Instructions
- Remove the leaves from the cauliflower and cut off the stalk at the bottom. Then chop or break the cauliflower into small florets and wash them in a colander. You can include any tiny 'bits' that fall off the cauliflower while you're cutting it.
- Dry the cauliflower on kitchen paper, then put it into a large bowl. Toss through the olive oil.
- Sprinkle over all the seasonings, and the panko breadcrumbs and parmesan cheese. Toss until all the cauliflower florets are well coated.
- Preheat the air fryer for 3 minutes to 390F/200C. Then add the seasoned cauliflower to the basket in an even layer, being careful not to overcrowd it. Make 2 batches if necessary.
- Air fry for 6 minutes. Then shake the air fryer basket and air fry for another 6 minutes. If trying this recipe for the first time, you may want to check the cauliflower every couple of minutes during the second half of cooking. You want it to be golden brown and crisp, but of course not burned.
- Serve immediately with optional lemon segments, and with fresh herbs scattered on top. If you like, you can also serve tzatziki, ranch dressing, Greek yogurt, sour cream, sweet chilli sauce or another simple dip of your choice on the side.
Equipments used:
Notes
- Preparing the cauliflower: Consider chopping and freezing the stalk to use later in a soup or stew. Chop into small florets, adding any 'bits' that drop off to the bowl to be air fried as well. Those get super crispy and delicious!
- I recommend drying the cauliflower florets well after you've washed them and before tossing with the oil and seasonings. This will help them to crisp well in the air fryer.
- About the seasonings: Feel free to skip 1 or more of the seasonings if you don't have them. On the other hand, you could add more e.g. a pinch of chilli powder, turmeric, your favorite dried herb.
- Alternatives: Try chilli lime air fryer cauliflower (Add a pinch of chilli powder or cayenne pepper to the seasoning, and serve with lime segments and yogurt dip on the side), buffalo air fryer cauliflower (drizzle buffalo sauce over before serving and serve with ranch dressing on the side), or Mediterranean air fried cauliflower (crumble feta cheese over the cauliflower a few minutes before the end of cooking, sprinkle fresh oregano and mint over at the end, and serve with tsatziki sauce on the side).
- Storing: Store leftover cauliflower florets in the fridge in an airtight container for 3-4 days. Don't toss it with the oil and seasonings until you're ready to cook it. After cooking, store leftovers covered in the fridge for up to a few days, then air fry again for a few minutes to reheat.
- Oven-roasting instructions: This recipe will work in your regular oven, too. Simply roast at 425F/220C for 30 minutes. Add the panko crumbs and parmesan half way through (rather than at the beginning as in the air fryer version), and toss well.
Nutrition Information
Show Details
Calories
139kcal
(7%)
Carbohydrates
14g
(5%)
Protein
5g
(10%)
Fat
8g
(12%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Cholesterol
2mg
(1%)
Sodium
122mg
(5%)
Potassium
503mg
(14%)
Fiber
4g
(16%)
Sugar
4g
(8%)
Vitamin A
243IU
(5%)
Vitamin C
85mg
(94%)
Calcium
89mg
(9%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 139 kcal
% Daily Value*
| Calories | 139kcal | 7% |
| Carbohydrates | 14g | 5% |
| Protein | 5g | 10% |
| Fat | 8g | 12% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 2mg | 1% |
| Sodium | 122mg | 5% |
| Potassium | 503mg | 11% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
| Vitamin A | 243IU | 5% |
| Vitamin C | 85mg | 94% |
| Calcium | 89mg | 9% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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