Air fryer cauliflower is a healthy and quick way to cook cauliflower without excessively losing its nutrients, giving it flavor and crunchiness with the use of spices and breadcrumbs. In this recipe, the cauliflower florets are cooked directly in the air fryer without needing to pre-boil them, using just a couple of sprays of oil for a light yet flavorful result. I had already experimented with a similar method in the oven-baked cauliflower florets recipe, which I recommend if you need to cook cauliflower for 4 or more people; but when you need smaller portions, the air fryer can be a great alternative for cooking vegetables quickly and lightly (also try the air fryer fennel, they are delicious!). To flavor the cauliflower, I chose salt, pepper, and curry, but you can customize it with other spices you like, such as smoked paprika, turmeric, garlic powder, ginger, cumin, parmesan, or chili pepper. It’s also delicious on its own! Compared to boiling, this cooking method better preserves the texture and taste, keeping vitamins and nutrients intact. Air fryer cauliflower is a simple and delicious idea to bring a healthy and tasty side dish to the table!
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- Difficulty: Very easy
- Cost: Very cheap
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Air Frying
- Cuisine: Italian
- Seasonality: Autumn, Winter, and Spring
- Energy 137.26 (Kcal)
- Carbohydrates 23.14 (g) of which sugars 5.62 (g)
- Proteins 6.88 (g)
- Fat 3.60 (g) of which saturated 0.79 (g)of which unsaturated 0.85 (g)
- Fibers 7.02 (g)
- Sodium 361.69 (mg)
Indicative values for a portion of 150 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for the Cauliflower Florets Cooked in Air Fryer
- 1.1 lbs cauliflower (florets)
- 2 tbsps breadcrumbs (for me gluten-free)
- 1 tsp curry
- to taste pepper
- 1 pinch salt
- 2 sprays extra virgin olive oil
Tools
- 1 Cutting Board
- 1 Knife
- 1 Bowl
- 1 Oil Sprayer
- 1 Air Fryer
- Air Fryer Parchment Paper
How to Cook Cauliflower in Air Fryer
To prepare the cauliflower florets in the air fryer, start by cleaning the cauliflower: remove the outer leaves. Using a knife, separate the florets from the stem; cut larger ones in half or even into quarters (1). For even cooking, try to get cauliflower florets that are about the same size. Rinse and drain them well, then place them in a bowl and season with salt, pepper, and curry (2).
Be careful not to overdo the salt, as curry is usually quite flavorful. Mix with your hands to evenly distribute the seasoning on all the cauliflower florets (3). Add the breadcrumbs as well (3).
If you don’t have an oil sprayer, you can achieve a similar result by gently brushing the cauliflower with extra virgin olive oil. Cook the cauliflower in the air fryer at 338°F for about 18 minutes without preheating. At the end of cooking, check that the florets are tender, and if they seem undercooked, continue cooking for another couple of minutes (7).
Serve the cauliflower florets immediately, as an appetizer or a side dish.
Storage
The cauliflower florets cooked this way should be consumed immediately, but if you have leftovers, you can store them in the refrigerator for a couple of days, sealed in a glass container.
