The air fryer cauliflower is a healthy and quick way to cook cauliflower without losing its nutrients and giving it flavor and crunchiness thanks to 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 but flavorful result. I had already experimented with a similar method in the oven-baked cauliflower florets recipe, which I recommend especially if you need to cook cauliflower for 4 or more people; 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’re delicious!). To season the cauliflower, I chose salt, pepper, and curry, but you can customize it with other spices like smoked paprika, turmeric, garlic powder, ginger, cumin, parmesan, or chili pepper. Even plain, it remains delicious! Compared to boiling, this cooking method preserves the texture and taste better, keeping vitamins and nutrients intact. Air fryer cauliflower is a simple and tasty idea to serve a healthy and flavorful side dish!
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- Difficulty: Very Easy
- Cost: Very Cheap
- Preparation time: 10 Minutes
- Portions: 2People
- Cooking methods: Air Frying
- Cuisine: Italian
- Seasonality: Fall, 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 Air Fryer Cauliflower Florets
- 1.1 lbs cauliflower (florets)
- 2 tbsps breadcrumbs (gluten-free for me)
- 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 Paper
How to Cook Cauliflower in the Air Fryer
To prepare the air fryer cauliflower florets, start by cleaning the cauliflower: remove the outer leaves. With a knife, detach the florets from the stem; cut the larger ones in half or even into quarters (1). For even cooking, you should aim to get cauliflower florets that are roughly the same size. Rinse and drain them well, then put 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 distribute the seasoning evenly over 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 340°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 a couple more minutes (7).
Serve the cauliflower florets immediately, as an appetizer or side dish.
Storage
The cauliflower florets cooked this way should be consumed freshly made, but if any are left over, you can store them in the refrigerator for a couple of days in a glass container.
