Air Fryer Broccoli and Cauliflower
User Reviews
5
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Prep Time
5 mins
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Cook Time
15 mins
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Total Time
20 mins
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Servings
4 servings
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Calories
111 kcal
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Course
Side Dish
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Cuisine
American, International
Air Fryer Broccoli and Cauliflower
Description
The Air Fryer Broccoli and Cauliflower recipe centers on fresh florets seasoned with olive oil, garlic powder, salt, and pepper. The balance in floret size ensures even air frying at 370°F, producing slightly crisp edges and tender interior vegetables. A final squeeze of lemon adds brightness, while optional garnishes like parmesan cheese or red chili flakes can enhance taste and texture contrast. This cooking method avoids sogginess common with frozen vegetables due to the dryer heat circulation in the air fryer.
This dish works well as a vegetable side complementing a variety of main courses or as a flavorful snack. The combination of broccoli and cauliflower makes a nutritious and visually appealing plate. Serving immediately after air frying preserves the crisp texture and fresh flavors.
For best results, use fresh produce and avoid overcrowding the air fryer basket. The recipe suggests shaking the basket every few minutes to cook evenly. Leftovers can be stored refrigerated for up to four days in an airtight container.
Ingredients
- 1 cauliflower cut into small-to-medium florets, small head
- 1 broccoli cut into medium florets, medium head
- 2 tablespoon extra-virgin olive oil
- 1 teaspoon garlic powder
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 lemon for serving
- Parmesan Cheese optional garnish, freshly grated, or 1 teaspoon red chili flakes
Instructions
- Preheat the air fryer to 370°F and lightly grease the basket with non-stick olive oil spray.
- Toss cauliflower and broccoli florets in a mixing bowl with olive oil, garlic powder, salt, and pepper. Cauliflower takes longer to cook, so make sure the florets are smaller than the broccoli.
- Add the seasoned florets to the preheated air fryer and cook for 11 - 15 minutes, shaking the basket every 3 - 4 minutes for even cooking. Since every air fryer is different, check at the 11-minute mark to determine if the vegetables are ready.
- Serve immediately, squeezing fresh lemon over the cauliflower and broccoli for added brightness. Garnish with freshly grated parmesan cheese or red chili flakes according to your taste preferences.
Notes
- Cut cauliflower florets smaller than broccoli to ensure even cooking within 15 minutes.
- Avoid frozen broccoli or cauliflower as they become soggy; fresh is preferred for best crispness.
- Cook in batches if needed to prevent overcrowding and to promote even air circulation.
- Store any leftovers in an airtight container in the refrigerator for up to four days.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 111 kcal
% Daily Value*
| Calories | 111kcal | 6% |
| Carbohydrates | 17g | 6% |
| Protein | 6g | 12% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 653mg | 27% |
| Potassium | 728mg | 15% |
| Fiber | 6g | 24% |
| Sugar | 5g | 10% |
| Vitamin A | 954IU | 19% |
| Vitamin C | 182mg | 202% |
| Calcium | 95mg | 10% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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