Open menu
Healthy Recipes 101 LogoHealthy Recipes 101

Chef-tested, nutritionist-approved recipes to make healthy eating easy, tasty, and sustainable

Open main search
Go BackPrint

Air Fryer Cauliflower Recipe

Our air fryer cauliflower recipe is a great way to encourage everyone to eat more fiber. Let's check out the ingredients and see how it's made.
  • cook TIME 15 mins
  • prep TIME 15 mins
  • total TIME 30 mins
Course: Side DishCuisine: American
Servings: 4 servings
Calories: 220 kcal
Author: Luna Regina

Ingredients (12)

  • 20 oz cauliflower cut into bite-sized florets
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp paprika
  • 1 1/2 tbsp unsalted butter melted
  • 3 tbsp cornstarch
  • 1/2 cup all-purpose flour
  • 0.5 oz grated Parmesan cheese
  • 4 fl oz water
  • 1/2 cup plain panko breadcrumbs
  • 4 tbsp Heinz ketchup
  • 2 tbsp parsley roughly chopped

INSTRUCTIONS

1

Mix the batter: In a large mixing bowl, combine 1/2 tsp garlic powder, 1/2 tsp onion powder, 1 tsp paprika, melted 1 1/2 tbsp unsalted butter, 3 tbsp cornstarch, 1/2 cup all-purpose flour, 0.5 oz grated Parmesan cheese, and 4 fl oz water. Whisk until smooth.

2

Coat the cauliflower: Add 20 oz cauliflower into the bowl of batter. Toss to coat evenly.

3

Bread the cauliflower: Put 1/2 cup breadcrumbs into a bowl or plate. Roll each cauliflower floret into the breadcrumbs to coat evenly on all sides. Put the breaded cauliflower on a plate and set aside.

4

Cook the cauliflower: Preheat the air fryer at 375°F for 5 minutes. Put the breaded cauliflower into the air fryer's basket and cook for 15 minutes or until golden brown.

5

Garnish and serve: Remove the cauliflower from the air fryer and transfer it to a serving platter. Sprinkle with freshly chopped 2 tbsp parsley and serve immediately with 4 tbsp ketchup.

Nutrition

Serving: 1 serving | Calories: 220kcal | Fat 6g | Saturated Fat 3g | Polyunsaturated Fat 1g | Monounsaturated Fat 2g | Cholesterol 15mg | Sodium 285mg | Potassium 488mg | Carbohydrate 37g | Fiber 4g | Sugar 7g | Protein 6g | Vitamin A 424IU | Vitamin C 71mg | Calcium 71mg | Iron 2mg