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Air Fryer Cauliflower with Cilantro Yogurt Sauce
5 from 60 votes

Air Fryer Cauliflower with Cilantro Yogurt Sauce

This Air Fryer Cauliflower recipe features medium cauliflower florets coated with a blend of garlic powder, cumin, salt, pepper, and oil, then air fried to tender crispness and golden edges. It is served with a fresh cilantro yogurt sauce made by blending cilantro, plain yogurt, green chili, garlic, cumin, salt, and lime juice for a creamy, bright complement. The combination balances roasted earthy notes with zesty cooling for a satisfying vegetable dish or snack.

Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
Servings: 4
Calories: 115 kcal
Course: Side Dish, Appetizer
Cuisine: Indian

Ingredients

For the Cauliflower
  • 1 cauliflower medium, rinsed & cut into florets (about 1.25 lbs or 5 cups, Gobi
  • 2 tablespoon neutral cooking oil I used Avocado oil, generic cooking oil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon cumin powder aka Jeera powder
  • 1/2 teaspoon salt adjust to taste
  • 1/4 teaspoon black pepper
For the Sauce
  • 1/2 cup cilantro chopped, fresh
  • 1/4 cup yogurt plain, greek yogurt works well too
  • 1 green chili pepper or jalapeno (seeds removed), adjust to taste
  • 1 clove garlic peeled
  • 1/2 teaspoon cumin powder aka Jeera powder
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon lime juice

Instructions

For the cauliflower
    Cup of Yum
  1. In a large bowl, combine all the ingredients for the cauliflower - cauliflower florets, oil, garlic powder, cumin, salt and pepper. Toss until well combined.
  2. Transfer the spiced cauliflower to the air fryer basket. Make sure they are spread in a single layer.
  3. Set the air fryer at 380F for 15 minutes.
For the cilantro yogurt sauce
  1. While the cauliflower is cooking, add all the sauce ingredients in a small blender or food processor - cilantro, yogurt, green chili pepper, garlic, cumin, salt and lime juice.
  2. Blend to a sauce. Add 1-2 tablespoons of water as needed to blend.
Serving
  1. After the air fryer cooking time is done and the cauliflower is roasted, transfer to a serving plate. Drizzle the sauce over the cauliflower. Any leftover sauce can be used as a dip for the cauliflower. Serve right away!

Notes

  • You may substitute the cilantro yogurt sauce with green chutney mixed with yogurt as an alternative dip.
  • To cook in the oven, roast seasoned cauliflower at 400°F for 25-30 minutes until tender, then drizzle with sauce.
  • Use the leftover cilantro yogurt sauce as a dip for other roasted vegetables.

Nutrition Information

Serving 267g Calories 115kcal (6%) Carbohydrates 10g (3%) Protein 4g (8%) Fat 8g (12%) Saturated Fat 1g (5%) Cholesterol 2mg (1%) Sodium 671mg (28%) Potassium 464mg (10%) Fiber 3g (12%) Sugar 4g (8%) Vitamin A 150IU (3%) Vitamin C 71mg (79%) Calcium 50mg (5%) Iron 1mg (6%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 115

% Daily Value*

Serving 267g
Calories 115kcal 6%
Carbohydrates 10g 3%
Protein 4g 8%
Fat 8g 12%
Saturated Fat 1g 5%
Cholesterol 2mg 1%
Sodium 671mg 28%
Potassium 464mg 10%
Fiber 3g 12%
Sugar 4g 8%
Vitamin A 150IU 3%
Vitamin C 71mg 79%
Calcium 50mg 5%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.