
Crispy Air-Fried Cauliflower with Parmesan & Garlic
This air-fried crispy cauliflower delivers the perfect combination of tenderness and crunch, with a cheesy, garlic-infused coating. It’s a delicious, healthy dish that’s ideal as a side, snack, or appetizer. The air fryer ensures a perfectly golden, crispy coating with less oil, making this a lighter alternative to traditional roasting.
Ingredients (Serves 4-6)
For the Cauliflower:
- 1 head of cauliflower, cut into florets
- 3 slices of lemon
- A handful of dill
- 1 cup (100 g) panko breadcrumbs
- 1 clove garlic, minced
- ¾ cup (95 g) all-purpose flour
- 3 eggs, whisked
- 3 tablespoons (45 ml) olive oil
- 1 teaspoon Italian herbs
- A handful of chopped parsley
- ¾ cup (65 g) grated Parmesan cheese
- Salt and ground black pepper to taste
For the Sauce:
- ¾ cup (180 ml) sour cream
- ½ cup (120 ml) plain yogurt
- Freshly chopped parsley
- Salt and ground black pepper to taste
- Lemon juice to taste
Nutritional Information (Per Serving)
- Calories: 280
- Protein: 9 g
- Carbohydrates: 18 g
- Fiber: 4 g
- Sugars: 4 g
- Fat: 18 g
- Saturated Fat: 6 g
- Cholesterol: 85 mg
- Sodium: 420 mg
Step-by-Step Air Fryer Instructions
Step 1: Prepare the Cauliflower
- Cut the cauliflower into similar-sized florets to ensure even cooking.
- In a pot of boiling salted water, add the lemon slices, dill, and cauliflower florets. Boil for 3-4 minutes until slightly tender. Drain and set aside to cool.
Step 2: Make the Breadcrumb Mixture
- In a large bowl, mix together the panko breadcrumbs, garlic, olive oil, Italian herbs, chopped parsley, and grated Parmesan cheese. Season with salt and pepper.
- In separate bowls, place the flour and whisked eggs for dredging.
Step 3: Coat the Cauliflower
- Dip each cauliflower floret in the flour, shaking off any excess.
- Next, dip it into the whisked eggs.
- Finally, coat it in the breadcrumb mixture, pressing the coating onto the cauliflower for even coverage.
Step 4: Air Fry the Cauliflower
- Preheat the air fryer to 375°F (190°C) for 3 minutes.
- Place the coated cauliflower florets in the air fryer basket in a single layer, making sure not to overcrowd them.
- Air fry at 375°F (190°C) for 12-15 minutes, shaking the basket halfway through to ensure even cooking. The cauliflower should be golden brown and crispy when done.
Step 5: Prepare the Sauce
- While the cauliflower is air frying, mix together the sour cream, yogurt, parsley, lemon juice, salt, and pepper in a small bowl. This tangy sauce pairs perfectly with the crispy cauliflower.
Step 6: Serve
- Once the cauliflower is done, let it cool for a few minutes.
- Serve the crispy air-fried cauliflower with the dipping sauce on the side, garnished with extra parsley if desired.
Tips for Perfect Air-Fried Cauliflower
- Even Layering: Don’t overcrowd the air fryer basket, as this prevents the cauliflower from crisping properly. Cook in batches if needed.
- Extra Crispiness: For extra crunch, spray the cauliflower with a bit of cooking spray before air frying.
- Seasoning Variations: Feel free to add a pinch of smoked paprika or chili flakes for extra flavor.
This crispy, cheesy air-fried cauliflower is a fantastic way to enjoy a healthier, yet equally satisfying, version of your favorite roasted veggies!
Crispy Air-Fried Cauliflower with Parmesan & Garlic (per serving, assuming 6 servings):
- Calories: 260
- Protein: 10 g
- Carbohydrates: 19 g
- Fiber: 3 g
- Sugars: 3 g
- Fat: 17 g
- Saturated Fat: 6 g
- Cholesterol: 85 mg
- Sodium: 420 mg
These values are approximations and can vary depending on the exact ingredients and brands you use, especially the amount of oil, Parmesan, and breadcrumbs. The air-frying method slightly lowers the fat content compared to traditional roasting or frying.