Best Ever Air Fryer Cauliflower Parmesan
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Unrated
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Prep Time
15 mins
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Cook Time
15 mins
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Total Time
30 mins
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Servings
5 Servings
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Calories
164 kcal
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Course
Appetizer
Best Ever Air Fryer Cauliflower Parmesan
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Air fryer cauliflower parmesan is made with cauliflower florets coated in a seasoned batter, and parmesan cheese, then air fried until crispy and golden brown. Dip the cheesy cauliflower bites in a warm marinara sauce to finish this perfect appetizer.
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Ingredients
- 1 head cauliflower chopped into florets
- ½ cup milk
- ½ cup water
- ¾ cup all purpose flour
- 2 teaspoons garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- ½ teaspoon salt
- ½ teaspoon pepper
- ½ cup freshly grated Parmesan cheese
- cooking spray
- ½ cup marinara sauce
Instructions
- In a small mixing bowl combine milk, water, all purpose flour, garlic powder, onion powder, paprika, salt, and pepper. Stir until well combined.
- In a small bowl add parmesan cheese.
- Working in small batches, add the cauliflower to the flour batter then tap off any excess moisture. Place the cauliflower in the parmesan cheese and mix until coated on all sides.
- Spray the air fryer basket with cooking spray to prevent the cauliflower parmesan bites from sticking.
- Place the cauliflower in the air fryer basket leaving space between each piece so the cauliflower crisps up on all sides. You may need to cook in batches.
- Cook the cauliflower in the air fryer at 400 degrees for 12 minutes. Flip half way through. Cook for an additional 3-4 minutes if needed or until the cauliflower is golden and crispy.
- Place the air fryer cauliflower on a plate and serve with warmed marinara sauce.
Nutrition Information
Show Details
Calories
164kcal
(8%)
Carbohydrates
24g
(8%)
Protein
9g
(18%)
Fat
4g
(6%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
0.3g
Monounsaturated Fat
1g
Cholesterol
10mg
(3%)
Sodium
556mg
(23%)
Potassium
513mg
(15%)
Fiber
4g
(16%)
Sugar
4g
(8%)
Vitamin A
422IU
(8%)
Vitamin C
57mg
(63%)
Calcium
185mg
(19%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 5Servings
Amount Per Serving
Calories 164 kcal
% Daily Value*
| Calories | 164kcal | 8% |
| Carbohydrates | 24g | 8% |
| Protein | 9g | 18% |
| Fat | 4g | 6% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 0.3g | 2% |
| Monounsaturated Fat | 1g | 5% |
| Cholesterol | 10mg | 3% |
| Sodium | 556mg | 23% |
| Potassium | 513mg | 11% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
| Vitamin A | 422IU | 8% |
| Vitamin C | 57mg | 63% |
| Calcium | 185mg | 19% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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